The Perfect Diet

paleo_food_pyramid

This article in one sentence:

Eat mainly organic fruits, vegetables and high-protein foods along with an even higher amount of healthy fat, while minimizing processed/high-carbohydrate foods.

 

What exactly is this diet?

Ratio by calories- 65% fat, 20% carbohydrates, 15% protein

This plan is based on the “Paleo”/“hunter-gatherer”/”ketogenic” diet, which mimicks the diet of cavemen species 10,000 years ago, before the development of agriculture. Anything that could be hunted or gathered from the raw Earth is included. While this may seem “extreme,” it is best to use this only as a guideline. Some foods that cavemen lacked (like organic, extra-virgin olive oil and pastured butter or cheese) are still beneficial.

You should “eat what you are made of.” The human body is composed of 56% fat and 44% protein by weight, which translates to 74% fat and 26% protein by calories. Providing the body with this dietetic ratio will allow your body to healthfully maintain itself.

A 2,000 calorie diet would then be composed of about: 400 calories of carbohydrates, 300 calories of protein and 1300 calories of healthy fat

Recommended foods

Protein, fats, and low-sugar; low-carbohydrate foods.

Fish, pasture-raised meat & eggs, fruits, nuts, fungi. Vegetables such as spinach, kale, broccoli, lettuces and asparagus may be eaten liberally. Buy organic when possible.

Great sources of healthy fat are:

Oils- olive oil, sunflower oil, coconut oil, butter, ghee (clarified butter), cheese, etc.

Nuts- brazil nuts, macadamia nuts, hazelnuts walnuts, pecans, almonds, etc.

Other- fish, meat, eggs, flax seeds, avocado

* Focus on consuming saturated and monounsaturated fats, these are beneficial. Avoid polyunsaturated fats as they are significantly harmful to your body.

Foods to Avoid

A good rule of thumb is to avoid any foods that have been processed, refined, or modified in any way.

Carbohydrates, sugars and starches are generally equivalent and should be avoided as much as possible. These foods include breads, pastas, rice and cereals. Sweet, sugary foods such as baked goods, fruit juices, sodas and candy are all excluded.

Why follow this diet?

Many foods in the “Western” diet (especially processed carbohydrates like soda, white bread, chips, etc.) cause inflammation in the body, which builds up over time. They have also been strongly linked to obesity and cardiovascular disease. While there is no “one-size-fits-all” diet, this eating strategy serves as the best guideline on how to eat well and feel well.

This diet avoids toxic foods, there is a low level of toxicity in this diet plan relative to the high toxicity present in the modern American diet.

You will notice is that this diet plan is unusually high in fat. Fat is commonly the “bad guy” in the world of nutrition and its avoidance is heavily recommended. However, 60% of your brain is composed of fat! In addition, virtually every human cell is composed of fat molecules. Eating more fat and protein puts the body in a “rest and repair mode,” much easier on the body in the long run than the “store- energy-for-emergency” mode resulting from carbohydrates.

Your gut bacteria actually convert fiber and vegetable matter into short-chain fats that become absorbed by your body after this bacterial digestion. Since your body uses these calories as a fat molecule, count them toward your daily fat percentage intake!

Fiber improves intestinal integrity, prevents colon cancer, relieves constipation and prevents obesity.

Eating saturated and monounsaturated fats enhances levels of HDL (good) cholesterol.

Research has shown that low-carb, high-fat diets help to stabilize blood sugar and better regulate metabolism. Contrary to popular perspective, this diet has been very effective in treating diabetes, treating hypertension, aiding weight loss (when the total caloric intake is less than caloric expenditure) and even fighting certain forms of cancer!

 

Example diet for a day

Breakfast

2 eggs

2 slices bacon

1 baked sweet potato

1 cooked tomato

 

Lunch

3 ounces salmon

1/2 cup onions sautéed

1 cup mixed greens

1 cup white rice

Cooked with 1 tablespoon coconut oil

 

Snack

1 cup full-fat yogurt with macadamia nuts and/or strawberries

 

Dinner

Beef burger wrapped in lettuce

Mushrooms, red peppers and green beans pan-cooked in olive oil

 

*Remember, even by making small changes you are taking responsibility for your own health!

 

 

Reference

Jaminet, Paul. Perfect Health Diet. Cambridge, MA: YinYang Press, 2010. Print.

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