Marlene Zuk, professor of biology at the University of California Riverside, and author of the upcoming book Paleofantasy: How the Pace of Evolution Affects Our Lives, shines a critical light on the notion that our forebears lived truer to our evolutionary birthright than we ourselves do. Yet even as Dr. Zuk has reservations regarding the genesis of these diets, she, too, sees value in them. John Welbourn is caveman-strong. Things like sweet potatoes and yams.
Roots, tubers, and bulbs also fit in there. One big reason muscle-seekers may need to veer off the strict paleo path derives from their need to create an insulin spike after a lifting session. Bodybuilders often drink carb-rich shakes and eat bread or white rice after a workout to force an insulin response that shuttles nutrients directly into the muscles, facilitating greater growth and faster recovery. Paleo dieters, however, say sugary fruits such as honeydew melon, cantaloupe, or watermelon work just as well.
Rich in protein and calories, milk and dairy foods can also create a potent insulin spike, and the whey protein in them is absorbed so quickly that it makes for a perfect post-workout meal. Nevertheless, if you want to maximize your efforts in the gym, we suggest you take a break from paleo and have a whey protein shake. Then make a commitment to stick with a paleo plan for a week. Resist temptation. OILS — Olive, avocado, walnut, and flaxseed use in moderation—4 tbsp or fewer a day when weight loss is your main goal.
How much protein? Whether you want to gain muscle with minimal fat or lose fat while keeping your muscles, it might be helpful to start moderate-carb instead of loading up on brown rice and oats, bodybuilder-style. Carbs are interesting for muscle growth because dietary carbs increase levels of the hormone insulin. As this review points out, insulin is key for muscle growth. It allows muscle protein synthesis making new muscle and also prevents muscle protein breakdown.
So far, so good. But realistically speaking, a lot of people coming to Paleo already have insulin problems and find it helpful to keep carbs low, especially for weight loss.
So the question then becomes: how much insulin do you actually need to stimulate muscle growth? And the answer is…not a whole lot. Optimizing insulin levels is always going to be a bit of an individual balancing act, but this study indicates that around grams of carbs per day might be a good starting point for people who want to a lose weight without losing muscle, or b gain muscle without gaining a lot of fat.
You could easily get that with a Paleo diet including some starchy vegetables like potatoes and sweet potatoes. The way to get around this problem is to focus on eating the highest carbohydrate-rich fruits available, including bananas, cherries, and pineapples.
At over calories per cup or large fruit, this will add up quickly. Additionally, some athletes will choose to also include the most wholesome grains such as brown rice and steel-cut oats, so that's another consideration. While eating these will move away from the diet being a true, authentic paleo diet, if you keep the carbohydrates limited to just these highly natural sources, you'll still receive the same benefits that the approach has to offer while getting in those necessary carbohydrates for energy and muscle glycogen restoration purposes.
The second limitation that you may run into with this approach is that those who choose to follow a vegetarian lifestyle will find it very difficult to get in the necessary protein they need to meet their needs. Since most vegetarian protein sources such as quinoa, soy, lentils, chickpeas, and all other legumes are restricted on the plan, there aren't many options left.
Those who are vegetarian who do want to pursue this diet may want to consider adding a protein powder to their diet to help meet their protein intake, and then following the plan as outlined within the foods they are okay eating. Just keep in mind that doing so won't be using a pure paleo diet, as dairy products and egg-related products are not permitted. So if you've decided to implement the paleolithic diet into your lifestyle, start by removing all the processed and starchy carbs first. This is the biggest type of food that will have to be eliminated from the picture and from there, you can begin cutting out dairy products, fattier cuts of meats, and legumes.
Phasing those foods out in this manner should make it much easier to adapt to the diet than doing a complete diet overhaul. Below you'll find a sample day's menu on the paleo diet to give you an idea of what your diet should include, as well as a food chart illustrating which foods are and aren't allowed on the plan. So there you have the facts about the paleo diet. While it cannot be classified as a very low-carb diet like the Atkins plan, as it does contain fruits and vegetables in abundance, it's a diet variation that is going to offer numerous health benefits that both support a well-functioning system and help you easily reach and maintain your goal weight.
Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. Mixed berries 2 cups. Olive oil 1 tbsp. Grilled chicken 3 oz.
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