Paleo Diet Solution : Lose Weight The Easy And Healthy Way With Fat Burning Foods Paleo Diet Guide...

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Transcript of Paleo Diet Solution : Lose Weight The Easy And Healthy Way With Fat Burning Foods Paleo Diet Guide...

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Paleo Diet Solution : Lose Weight TheEasy And Healthy Way With Fat

Burning Foods

Paleo Diet Guide With Recipes AndMeal Plans

By: Sofia D'Andrea

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TABLE OF CONTENTSTable of Contents

Publishers Notes

Dedication

Chapter 1- Understanding the PaleoDiet

Chapter 2- Not Just another Low-Carb Diet

Chapter 3- Lean Meat Helps YouLose Weight

Chapter 4- The Fundamentals of the

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Paleo Diet

Chapter 5- The Seven Keys of thePaleo Diet

Chapter 6- Losing Weight the PaleoDiet Way

Chapter 7- Why Protein Helps BurnCalories

Chapter 8- Top Paleo Diet Recipes

Chapter 9- Paleo Exercises

About The Author

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PUBLISHERS NOTESDisclaimer

This publication is intended toprovide helpful and informativematerial. It is not intended todiagnose, treat, cure, or prevent anyhealth problem or condition, nor isintended to replace the advice of aphysician. No action should be takensolely on the contents of this book.Always consult your physician orquali ied health-care professional onany matters regarding your healthand before adopting any suggestions

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in this book or drawing inferencesfrom it.

The author and publisher speci icallydisclaim all responsibility for anyliability, loss or risk, personal orotherwise, which is incurred as aconsequence, directly or indirectly,from the use or application of anycontents of this book.

Any and all product names referencedwithin this book are the trademarksof their respective owners. None ofthese owners have sponsored,authorized, endorsed, or approvedthis book.

Always read all information provided

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by the manufacturers’ product labelsbefore using their products. Theauthor and publisher are notresponsible for claims made bymanufacturers.

The statements made in this bookhave not been evaluated by the Foodand Drug Administration.

Copyright © 2012

All rights reserved, including the rightto reproduce this book or portionsthereof in any form whatsoever. Forinformation address Kindle Edition2012

Manufactured in the United States of

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America

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DEDICATIONI want to dedicate this book toRegina, she introduced me to the PBDand my life has never been the samesince, thanks Regina.

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CHAPTER 1-UNDERSTANDING THE

PALEO DIETA lot of persons have heard of thePaleo diet but do not really knowwhat it is. This diet is a high protein,low sodium and low sugar which willget an individual in the best state ofhealth. It is based on the diet that ourancestors from the Paleolithic erahad. Though the main aim of the dietis to promote health, it also works

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great for weight loss. The individualsthat developed this diet are of thebelief that the cavemen that lived inthe Paleolithic or Stone Age era hadthe best and most suitable diet forman.

This is so because since that me ourgenes have not changed much (only0.01%) but the way in which we livehas changed by leaps and bounds. It isthought that it is best that we revertto that diet as all the food was freshand had no chemicals. Animals werehunted and food was picked andconsumed. There was none of theaddi ves, ar ficial flavorings orpreservatives that we have today.

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During the Stone Age, there really wasno need for foods that had a longershelf life or any requirement forinstant foods. The need for thesethings has only come about in recentyears as we have the ever increasingneed to have things easier forconvenience. With the addi ons ofthese chemicals some foods are nolonger as good for us as it used to be.Even if we have natural food thewrong por ons are consumed posingmore of a risk to our health thananything else.

This is the basis on which the Paleodiet was created. It is meant to keepus away from foods that are not good

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for us and give food op ons that canprovide all the nutrients that ourbody needs. The cavemen had veryhealthy lifestyles without theconveniences of fast food that wenow have. The diet allowed ourancestors to do their daily tasks whichwere rather labor intensive andrequired a lot of energy. They spenttheir me walking for miles to picktheir food and hunt and all this waspossible because of the diet.

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This diet has a high proteincomponent as the aim is to providethe right amount of energy to carryout tasks which are labor intensive. It

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also has a lot of vegetables and fruitswhich help provide the right amountof nutrients and vitamins for thebody. These food groups can beconsumed without limits. In fact themore that you can consume thebe er off you will be. The need totake supplements will be reduced asthe diet will have all the necessarynutrients.

T h e Paleo diet is low in sugar andsodium as too much sugar and salt isnot good for the body. The cavemenhad this sort of diet because they didhave access to ar ficial sweeteners orrefined sugar and they did not cook inthe way that we do now so a lot of

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salt was not needed to flavor dishes.

The diet really brings everything backto basics. Through the consumption offresh vegetables, fruits and meat onewill be much healthier than if oneconsumed boxed, canned, processedand other foods including dairy whichdid not exist in the Stone Age era.

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CHAPTER 2- NOT

JUST ANOTHER LOW-CARB DIETThere are a lot of things going on inthe body on a daily basis and a lot ofthings get into our bodies that canmake our health deteriorate. Makingchanges to the way in which you eatcan allow you to cleanse the body andrestore the body to premium workingcondi on, lowering the risk of diseasewhile providing the body with the

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necessary nutrients.

A list of the benefits of the Paleo dietis listed below. It is:

A diet that is dense in nutrients

Low in carbohydrates and sugar

Low in artificial products

Easy to keep the balance in theglucagon to insulin ratio

Free from the harmful effects of gluten

Free from the harmful effects of highinsulin

A great diet to achieve a lean bodymass

Great to promote acne free skin

The way to get relief from auto

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immune diseases

The way to get relief from any diseasethat is metabolic

The way to get relief from disease ofaffluence

A way to increase energy

A way to better athletic performance

The best way to lower the risk forautoimmune disease, gastrointes naldisease, acne, arthri s, osteoporosis,obesity, diabetes, heart disease,cancer and much more.

The ques on can then be posed- howexactly is the average diet harmful?

The average diet has quite a numberof harmful foods that we should not

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be consuming. These include but arenot limited to:

Dairy (triggers acne and high levels ofinsulin)

Grains (triggers high levels of insulinand causes damage to the lining ofthe intestine)

Alcohol (triggers high insulin responseand is highly toxic)

Sugar (any type of sugar will triggerhigh levels of insulin)

Hormones (refrain from ea nghormone injected meat)

Antibiotics (refrain from ea ng meatinjected with an bio cs and ifpossible avoid oral an bio cs and if

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you have to then take probio cs a erthe course of an bio cs arecomplete)

Genetically modified foods (GMO’s)

Artificial flavoring and coloring

Preservatives

Copious amounts of table salt

Sugar subs tutes or ar ficial sugar(splenda, sweet ‘n’ low, equal- stevianot included as it is an herb)

Trans-fats (hydrogenated fat thatclogs arteries)

How can the Paleo diet help?

Are you interested in losing weight?The Paleo diet is a great balance of

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protein, carbohydrates and fat. If youare trying to lose weight or areoverweight it is best to refrain fromconsuming a lot of oils, seeds andbuts. As soon as you have achievedyour ideal weight you can increase thefat you consume.

If the problem is being overweightthen you should take a fish oilsupplement (one gram for every tenpounds of body weight and point fivegrams to maintain weight). When oneis overweight it also means that youare in an inflammatory state. Theomega-3 which the fish oil is packedwith can help lower this level ofi n fl a m m a o n . Note that the

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consump on of fat will not cause youto gain more weight. You should alsoeat to sa sfy hunger not to beextremely full. You will s ll feelhungry when you just begin but thebody will adapt a er a while. ThePaleo diet will also help you toachieve the lean body mass that youhave always wanted to achieve andthe results will be accelerated if youdo some cross-fit training.

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It is my belief that the Paleo dietworks and it can really change lives.You will not only see the physicalchanges that your body goes throughbut you will also note that there is adifference with how you feel. Your

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body will be func oning at its bestever on a cellular level and you willhave increased longevity in addi onto being healthier. The list of benefitsalone should indicate how muchbetter your health can be.

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CHAPTER 3- LEAN

MEAT HELPS YOU

LOSE WEIGHTAlmost everyone is aware that leanmeats are needed to lose weightquickly. This meat has a low fatcontent and has a lot of protein thatis vital for the balanced diet. Thethermic effect of protein and thelength of me that it takes to digestwill help the body to burn addi onalcalories in the diges ve process than

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fat or complex carbohydrates evercould.

How to Make the Selection

When selec ng lean meat it isessen al to be aware of what exactlylean refers to. For example the UnitedStates Department of Agriculture(USDA) denotes that a single servingof beef (lean) contains ten grams offat. That equates to ninety fat calorieswith most of it being fat that issaturated fat. The categoriza on forbeef that is extra lean s ll includesfive grams (45 calories) of fat in eachserving. As such the categoriza on ofa par cular type of meat as lean doesnot necessarily mean that it has a low

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fat content.

What is Lean?

No ma er what all types of meat willcontain some fat. Despite this themost ideal types of lean meat containless than two grams of fat in eachserving. As a lot of the fat in meat issaturated fat, it is best to keep thelevel of fat to a minimum. Toguarantee that this happens, it isessen al that you read the labels onyour food.

Best List of Lean Meats

Outlined below is a list of a few of themost ideal lean meats that you canbuy. As there are various types of fish

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you will have a greater selection.

The only requirement is that the meatcontains less than two grams of fat ineach serving. In order to obtain theamount of fat that the body needs,

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you can make use of fats that containhigh levels of poly andmonounsaturated fats.

Turkey Breast: one point four grams ineach serving

Chicken Breast: one point five grams ineach serving

Tuna: one gram in each serving

Grouper (Red Grouper): one gram ineach serving

Cod: one gram in each serving

Pinnacle (Whi ng): one point twograms in each serving

Ocean Perch (Redfish): one point sixgrams in each serving

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One final thing to men on is that leanfish is a really great op on as itcontains omega 3 fa y acids that arean added bonus. In the diet we havenowadays this is usually very low. Theomega 3 fa y acids are beneficial asthey are thought to help boost thelevel of immunity and lower bloodpressure.

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CHAPTER 4- THE

FUNDAMENTALS OF

THE PALEO DIETSignificant advancements have beenmade since the Stone Age. When wetake a closer look, we will realize thatthe only progress we have really madeis related to me and thedevelopment of numerous programsand tools which make daily tasksmuch easier to get done.

As you may be aware, advances in

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appliances are not all that progressiveas it is merely a more passive way toget things done and does have itsdrawbacks as we are more prone todiseases.

The ques on is where exactly we arege ng it wrong. Why is it that ourgenera on is so afflicted with healthissues, a shorter lifespan and obesity?Let us not forget the increase ingene c aberra ons and disorders thatoccur as a result of birth defects.

The Variation in Styles of Eating

Do you remember hearing you arewhat you eat from your mother?Were you ever in agreement with thatstatement? Take a moment to look at

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the difference in the way we eat nowand how our ancestors used to eat.

I can just imagine that if some personsfrom the Paleolithic period happenedto be around they would not evenconsider what we eat to be edible.Approximately ninety percent of thediet is preserved, refined, readymadefood. A great por on of our currentdiet did not exist in that era andhistorical records show that they weremuch healthier without all themodern “conveniences” that we havetoday.

Plan Points for Paleo Food

The thought of adap ng to the Paleostyle of living or using the Paleo meal

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plan was introduced by LorenCordian.

The basis on which the Paleo diet wasfounded is that the anatomical designof the human body is best suited for adiet that was used in the Stone Age asopposed to the one we currentlyhave.

The body is actually programmed towork best with the food that waseaten in Paleolithic times.

There would not have been livestockrearing or any form of agricultureduring that me and the diet waswholly based on fresh vegetables andfruits as well as marine and wildlife.

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The only method of cooking in thePaleolithic Era was roas ng. As suchfrying and other methods were noteven invented yet.

There was li le consump on ofgrains, dried beans, oils, sugar andsodium in that time period.

The diet was very high in protein andhad fewer carbohydrates. It alsoincluded no cereals, dried beans oradditives.

The Paleo Food Plan- Essen alIngredients

Wildlife (bison deer etc.), chicken,pork and meat (steak)

Eggs

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Fish

Dry fruits

Honey

Variety of fruits

Oils (natural)

Mushrooms (organic)

Greens

Walnuts

Essential facts about the Paleo Diet

Weight reduc on is possible throughthe consump on of food low incarbohydrate and high in protein.

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A lot of the illnesses we have today

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such as osteoarthri s, high bloodpressure and heart problems are lesswith the Paleo diet.

There is no need to stress oneself outby working out how many calories toconsume.

A lot of the specialists state that thePaleo diet is a bit restric ve. That maybe so but we must bear in mind thatthe cavemen were s ll able to get bywith than restric on and thrive muchbe er than we are now. It really can’thurt to have a li le restric on in ouroverall diet.

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CHAPTER 5- THE

SEVEN KEYS OF THE

PALEO DIETDr. Loren Cordian has actuallyoutlined seven keys in the Paleo dietwhich he created. His work is basedon the thorough analysis of the dailyea ng habits of the hunter/gatherersocie es. A er conduc ng a numberof analyses on the elements of thediet in varying amounts, he came tothe realiza on that there were seven

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common a ributes for each. They areoutlined below.

Consuming fewer carbohydrates thanthe amount recommended in themodern western diet. Thecarbohydrates that are consumedshould be from vegetables and fruitsand not refined sugars, starchy tubersor grains.

Consuming more animal protein thatthe western diet allows-approximately fi y five percent of thecalories gained from the Paleo dietare from lean animal protein.

Ge ng the large amount of fiberrequired from vegetables and non-starchy fruits.

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Consuming a diet that has a netalkaline load- when the body has highacidic content the body will haveissues on a cellular level and personwith this problem tend to suffer fromfa gue. All vegetables, fruits and seagreens are alkaline forming. Meatthough tends to be acid forming so tohave the right net alkaline load theright amounts of each has to beconsumed.

Foods with high potassium contentand low sodium content are to beconsumed. Hydra on can bemaintained through the consump onof potassium. When the body isproperly hydrated it will promote

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nerve impulse s mula on, musclecontrac on and op mal heartfunc on. Foods that containpotassium include most fruits likekiwis, bananas, and leafy greenvegetables. High levels of sodiumpromote dehydra on which is notgood.

Consume a reasonable amount ofpolyunsaturated andmonounsaturated fats. The samepor ons of Omega 6 and Omega 3 fatsshould be consumed and the amountof saturated fat consumed should bereduced. Great food op ons for thisinclude avocado, olives and coldwater fish.

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Foods rich in minerals, vitamins,an oxidants and planephytochemicals are ideal forconsumption. Phytochemicals are alsoreferred to as phytonutrients and areplant components that enhance theimmune system and offer otherhealth benefits in addi on to itsnutri onal value. Great sources ofphytochemicals include green tea,seeds, nuts, vegetables and fruits.

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If you have made the decision tofollow the Paleo diet, you will have tomake use of the seven keys to havethe best success. Buying a Paleocookbook will help you to make greatrecipes but won’t help you to be moreaware of why it is best to eat in thisway. As always educa on and

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knowledge is power. When oneunderstands the seven keys in thePaleo diet you will make be erdecision with what you consume.

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CHAPTER 6- LOSING

WEIGHT THE PALEO

DIET WAYThe Paleo diet facilitates the sheddingof excess weight as it restores theideal condi ons for mealconsump on that the human bodywas made for. A lot of persons areable to do this quite easily. Theysuccessfully get rid of whole grains intheir diet and the weight just seemsto “melt away” much more quickly

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than they can get new clothes.

On the other hand there are somepersons that have difficulty ge ngthis done or may see some progressand then not see anything elsehappen a er a while. Needless to saythat it can be rather discouraging tobe making all the effort with li le tono success. It does not ma erwhether you have just started andalready frustrated or have reachedyour peak a er having rela vesuccess, there s ll exist ways in whichyou can manipulate the Paleo diet toachieve sustainable and healthyweight loss.

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Are Coun ng Carbohydrates orCalories?

This diet is in no way based on thecoun ng calories as a means to losingweight. The theory of the Paleo diet is

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not based on making the dis nc onbetween calories that are harmful asopposed to calories that arenourishing. The point is that you willlose weight if you eat only twelvehundred calories of Doritos on a dailybasis but the downside is that you willhave certain nutri onal deficienciesand have diges ve problems that willdo much more harm in the long run.

To add to that , the weight that youlose will be regained quite quickly-with the lack of foods that areprocessed industrially, the overs mula on of food reward centersand an inflamed diges ve system yourbody will have a natural se ng for fat

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that it will strive to maintain give ortake a few pounds. This is referred toas homeostasis. If you are able toadhere to the restric on of calorieslong enough to lose a par cularamount of weight the metabolic ratewill decrease to cut back on the levelof energy thus cu ng back on thenumber of calories burned tomaintain the basic func ons of thebody.

As a result you will be hungry all theme and the body will resort to

ge ng energy from whatever youconsume. On the other hand if youeat too much the opposite will occur.The body has a set weight that it

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wants to maintain and can do sothrough certain processes.

A man known as Paul Jaminet has ahypothesis that the body places evenmore importance on the maintenanceof lean tissue health. According to himlean ssue makes use of the nervoussystem as opposed to using ahormone like lep n to send signals tothe brain. This makes it even harderfor scientists to measure.

The whole point is that if the body isnot ge ng all the nutrients that itneeds it will get it elsewhere using thesame methods that it would use whenthe level of fat is low-it will trigger anincrease in appe te and get all the

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energy from food consumed. As thebodies aim is to maintain lean ssuesmass and weight, a diet low in calorieswhich does not have the necessarynutrients will start a “fight” betweentwo biological se ngs. This is a ba lethat many lose.

Fortunately, it is a ba le that can beavoided. Yes it may be true the mainrequirement of weight loss is somedeficit in energy which requires morecalories to be burned versus what isconsumed. The main problem withthis is that the consump on ofcalories really does not ma er. It isnot the best way to create that deficitas it does not take into account the

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ways in which various foods areprocessed. Scien sts tend to test thecaloric content if food through the useof bomb calorimeters which is notsimilar to the process involved inhuman digestion.

A pop tart and a steak might have thesame number of calories but that iswhere the similarity ends. It makesthe focus on the quality of food andnutrients much easier and is a moreeffective way to get the deficit need topromote weight loss.

T h e three macronutrients requiredare fat, carbohydrates and proteinand though they are all important,excess carbohydrates poses a problem

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for obesity as it is closely linked to theconsump on of processed food itemsthat are low in nutrients. A diet that isbased on large amounts ofcarbohydrates (refined) will promoteweight gain as it affects the balance oftwo important hormones, lep n andinsulin.

The role that insulin plays in themetabolism is to convert thecarbohydrates to glycogen which isthen stored in the muscles as fuel thatcan be used later on. Through theconsistent increase in theconsump on of carbohydrates thebody will develop a resistance toinsulin. The muscles will be filled to

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capacity with glycogen and begin toresist the insulin.

As a result more insulin will beproduced by the pancreas and themuscles will just resists even more.Having glucose in the bloodstream is

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poten ally toxic and as there isnowhere else for it to be stored it willbe stored as fat.

The resistance to insulin caused by adiet high in carbohydrates will alsocause an imbalance in anotherimportant hormone known as lep nwhich is responsible for regula on thehomeosta c process. Lep n is a madeby body fat so the more fat you havethe higher the levels of lep n and thistriggers weight loss and the less fatyou have the opposite occurs.

The inflamma on that occurs withinsulin resistance disrupts the naturalbalance by triggering lep n resistance.In this case the level of fat triggers an

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increase in the produc on of lep nand the brain is not sent anymessages. To make the situa onworse, a diet based on processedfoods will trigger a decrease in thesensi vity of the brain to lep n,causing an increase in ones appe teand as such the intake of nutrients.

As the brain is not receiving anysignals to stop this increase inconsump on, you will con nue toeat. The body will make more lep nto make the signal stronger. The onlything is that the only way to do this isfor the level of fat to increase in thebody. As such the natural se ng forweight will increase as more fat will

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be required by the body to lower thelevels of lep n, increase themetabolism to send the signal to thebrain while decreasing the appetite.

This en re situa on is compoundedby overs mula on caused by theconsump on of industrially processedfoods. The higher levels of lep n cutdown on the food reward to triggerweight loss. Lep n resistance causesthe opposite effect. The toxinsconsumed (high fructose corn syrup,seed oils and gluten) which causeinflamma on also adds to lep nresistance. You will also develop otherproblems with your metabolism whichcan lead to chronic illnesses like

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diabetes.

A basic version of the Paleo diet canalways be modified for the purposesof weight loss in the same way that itcan be adjusted for diabetes, GERD orIBS among other medical issues.Before this process ofexperimenta on begins ensure thatthe fundamentals are set. If you arean individual that cheats, it might bebest to commit to an op on that willhelp you get rid of some of your notso good ea ng habits. The great thingis that if you are following a strictPaleo diet and are not making anyprogress you can make tweaks to thediet to suit your particular situation.

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CHAPTER 7- WHY

PROTEIN HELPS BURN

CALORIESProtein is one of the most commonlyused words and tends to bemisunderstood. The ques ons canthen be posed as to how muchprotein is required? Some personsalso wonder whether or not proteinwill bulk them up too much? The mainthing to note is that protein plays animportant role in life. Apart from

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water protein is the most abundantsubstance. In fact approximately fi ypercent of the body’s dry weight ismade up of protein. This includes thenails, eyes, hair, skin and muscle.

I think the general message has beenconveyed here. Below are threereasons why protein helps burncalories and in turn promote weightloss.

Protein Helps Satiate Ones Appetite

Of the three food groups (fats,carbohydrates and proteins) protein isthe most effec ve at curbing hunger.The ability of the protein to sa sfyhunger also has an effect on theamount that you consume on a daily

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basis. If you typically start the day offwith some high quality protein(instead of breakfast cereals) you willbe more likely to have moreconsistent levels of hunger daily.

Protein Cuts Down On InsulinSensitivity

Being able to control the levels ininsulin in the body will have a hugeimpact on your waistline and theweight you are at. This is because theconsump on of bad carbohydrateslike cakes, sweets and pasta can havean effect on the produc on of insulinby quickly increasing the levels ofbolls sugar which will trigger anincrease in insulin production.

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This leads to the body storing morefat. If you check it out most overweight persons tend to be insulinresistant. This really means that thepancreas is working over me toproduce insulin to reduce the levels ofsugar in the blood to what it was priorto you ea ng. This will just make youwant to eat more and this is wherethe vicious cycle of overeating starts.

In a nutshell the consump on of highquality protein will help cut down onthis occurring and allow the body todo the same job with less insulin.

Protein helps burn calories

Most people are aware that there aretwo ways in which you can burn

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calories. It is either to eat less orbecome more ac ve. There is howeveranother way to burn off these caloriesand it is known as the thermic effectof food. It is referring to the amountof energy that the body has to breakdown food and get the necessaryenergy from it.

The great thing is that the bodyrequires two point five to three mesmore energy to break down proteinsas opposed to fats or carbohydrates.This will increase the metabolic rate.Now that is fabulous! A way doesexist to increase ones metabolismwithout ge ng off the cushion. Ofcourse it is not ideal to eat snacks

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while watching television as a meansto lose weight.

If weight loss is really your goal youought to ensure that you areconsuming protein like eggs, lean

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meats or fresh meats. Though acombina on of grains and pulses aregood sources of protein as well assoya and dairy but it is notrecommended. If it is a ma er ofconvenience you can get your proteinby having a shake that is low in sugar.

So the general guide is to base eachmeal and snack around protein andthen add some fresh vegetables andfruits and some quality fats as well.

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CHAPTER 8- TOP

PALEO DIET RECIPES

There is nothing tas er than having ajar of beets on hand to garnish yourfavorite barbeque dish. The thing isthat store bought marinated beetshas a high sugar content as alsocontain preserva ves that do notmake it an ideal Paleo food.

The drawback that many peoplecreate is that making jarred

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vegetables at home is too complicatedand takes up a lot of me. This is notnecessarily the case. I have a recipethat is pre y easy to follow and doesnot require a lot of me. the beetswill be ready for ea ng a er only aday of marina ng as opposed torecipes that require the marina ngprocess to be for as long as threeweeks.

Marinated Beets Recipe

Produces two quarts

Ingredients

1 tbsp melted Paleo cooking fat

3 lbs beets

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A couple sprigs of fresh savory and/orthyme

2 sliced onions (thin rounds)

1 cup white wine vinegar

½ tsp salt

6 whole cloves

¼ tsp black peppercorns

2 large strips lemon zest

6 whole all spice berries

2 one quart jars

2 twigs fresh dill

Preparation

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Preheat the oven to four hundreddegrees Fahrenheit

Whilst the oven is hea ng, scrub thebeets to get rid of excess dirt andremove the root tip and stems.

Get a big baking dish and line it withenough foil to swathe the base and foldover the beets when they are placed init. The beets should then be put in thedish and a bit of cooking fat drizzled onthem. Add the savory and/or thyme.Cover the beats with the foil, place inthe oven and roast un l tender (sixtyto ninety minutes).

When that is complete take the beetsout of the oven and let it to cool a bit.

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Ensure they are s ll warm so that theskin can be removed with ease. Whenthe skin is removed it they can beallowed to cool some more.

Put the onions you have sliced in abowl and pour in enough boiling waterto cover it. Let it sit for approximatelyten minutes. They will become tenderand start the marinating process.

The cooled beets can then be slicedinto quarter inch rounds. You can startto layer the beets and onion in the jars.

The lemon zest, all spice berries,cloves, peppercorns and salt can bemixed together in a small bowl. A halfof the mixture must then be put in

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every jar.

The jars can then be sealed and placedin the refrigerator for a day.

Mussels in White Wine Sauce Recipe

Makes 4 servings

Ingredients

3 tbsp Paleo cooking fat

1 ¼ cups dry white wine

¼ cup minced onions or shallots oronions

2 lbs cleaned fresh mussels

3 stems fresh thyme

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4 stems fresh parsley

Pepper and sea salt to taste

1 bay leaf (small)

¼ cup fresh chopped parsley

Zest of 1 lemon

Preparation

Before star ng this recipe ensure thatyou clean the mussels properly anddiscard the dead ones.

Use a big skillet and melt the cookingfat over medium heat –sauté theonions or shallots un l they are tenderand translucent (approximately threeto five minutes).

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Add the bay leaf, parsley sprigs, thymeand wine. Turn the heat up and waitfor the mixture to boil. Lower thenheat and allow to simmer and the wineto reduce (approximately three to fourminutes).

The mussels should be added and theskillet covered. Allow to cook forapproximately five minutes. Toss theskillet a few mes to allow ingredientsto mix.

The shells of the mussels should opena er four minutes. Any that have notopened should be discarded. You canthen add pepper and salt to taste ifrequired. Take the bay leaf out.

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Serve covered with white wine sauceand sprinkle with chopped parsley andlemon zest.

Cabbage Soup Recipe

Ingredients

2 tbsp Paleo cooking fat

½ head cabbage

1 chopped bell pepper

2 chopped carrots

1 chopped onion

1 lb cubed cooked ham

Freshly ground pepper and sea salt totaste

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2 bay leaves

2 minced cloves garlic

8 to 10 cups stock (homemade)

Preparation

In a big saucepan melt the cooking fatover medium heat. Sautee the garlicand onions in the fat for five to sevenminutes or un l the onions are tenderand translucent.

Add the ham, carrots, bell pepper andcabbage and toss with the garlic andonions then allow it to cook for threeto five minutes. Use freshly crackedblack pepper to season to taste. Beforeadding salt taste the liquid as the ham

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is salty.

Serve after removing bay leaves.

Shrimp and Mango Salad Recipe

Makes 4 servings

Ingredients

2 tbsp olive oil

3 tbsp fresh lime juice

2 peeled, pitted and diced avocados

2 large peeled, pi ed and dicedmangos

⅔ cup finely chopped cilantro

⅔ cup finely chopped green onion

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Freshly ground black pepper and seasalt to taste

1lb peeled cooked shrimp

Preparation

Combine the olive oil and lime juice tocreate vinaigre e in a bowl. Addpepper and salt to taste and whiskthen set aside.

In a big bowl mix the shrimp, cilantro,green onion and avocado. Chill beforeserving.

Egg and Pesto Stuffed TomatoesRecipe

Makes three to four servings

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Ingredients

6 eggs

6 large tomatoes

6-8 Boston or romaine or lettuce leaves

1 clove garlic

½ cup extra virgin olive oil

½ tsp sea salt

⅜ tsp freshly ground black pepper

¼ cup fresh parsley

Preparation

Start by making the pesto. Tear thele uce into small pieces then place

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that along with the olive oil, pepper,salt, parsley and garlic into a foodprocessor or blender-process to a pestoconsistency.

Preheat the oven to four hundred tofour hundred degrees Fahrenheit

Take out the core of the tomato coresby cu ng a cone from the top of thetomatoes using a paring knife. Use aspoon to remove the seeds and pulp.

Put the tomatoes in a nine inch bakingdish with the faces up. Place the sameamount of pesto in each leavingenough room for the egg. Crack an eggin each tomato.

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Add pepper and salt to taste, placedish in oven and bake for twentyminutes.

Portobello Burger Recipe

Makes four to six servings

Ingredients- hamburgers

Makes six to eight patties

3 eggs

3lbs of ground beef

Freshly ground black pepper and seasalt to taste

2 cloves minced garlic

Ingredients- Portobello mushrooms

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Few tablespoons of great tas ng oliveoil (add as needed)

6-8 large Portobello mushrooms

2 cloves of finely minced garlic

Black pepper and sea salt

Preparation- hamburgers

In a large bowl place the ground beefand add the eggs. Mix thoroughly

Add and mix in the pepper, salt totaste and add garlic.

Make six to eight pa es that are a bitsmaller then the mushroom caps (theysoul be able to be placed on top a erbeing cooked.

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Place the pa es on a preheated grilland cook on each side forapproximately five to seven minutes.

Preparation- Portobello mushrooms

Rinse mushrooms and pat dry

Remove the stems from themushrooms (the mushroom cap will actas a burger bun). Do not throw thestems away as they can be grilled withthe caps.

Coat mushroom caps with olive oil andseason with pepper and salt(mushrooms will get soggy if allowedto sit too long).

Place on grill and heat each side for

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five to seven minutes

Add pa y to mushrooms and addtoppings.

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CHAPTER 9- PALEO

EXERCISESThe Stone Age/Paleolithic periodprecedes all current advancements intechnology. This includes mass foodproduc on and farming. During thisperiod man was a gatherer andhunter that consumed what he couldcatch or scavenge. The Paleo diet oftoday is based on food that is grownnaturally and not the product ofprocessing or farming.

Though the Stone Age man did not

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exercise much he had a very ac ve lifestyle and spent a lot of his me doinglabor to gather food. Advocates ofthis kind of exercise think that thesepar cular types of exercise and ismuch be er suited to improve thelevels of fitness than the modernforms of exercise.

Squats

Before chairs were invented, StoneAge man would squat to rest.Squa ng is an effec ve way to keepthe knees and hips mobile as well asbeing a great leg exercise that helpsimprove jumping and running. Thebest way to do squats a s a form ofcondi oning is to stand with feet

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apart (shoulder width) and have yourhands at your sides. Bend the kneeswhile pushing the hips back and squatun l the thighs are basically parallelto the floor. Ensure you are pressingdown through the heels and stand up.

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To improve mobility in the knees andhip one simply has to squat and reston your haunches while res ng onesheel son the floor. This can be difficult

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for those persons that are chairbound on a daily basis as the lowermuscles in the body tend to be ght.To improve on one’s ability to get thisdone one can use a door handle thatis wait high to provide some balance.Hold the posi on for as long aspossible as the level of flexibilityincreases.

Sprinting

Stone Age man has to be able tosprint to get away from predators andalso to hunt game. This is a great wayto exercise as it helps improvecardiovascular fitness and build upthe strength of the legs. Start off slowand don’t try to sprint full out from

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the get go. Also sprint for varyingdistances taking enough me to restbetween sprints.

Dragging

When our ancestors caught and killed

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their prey, they had to get it backhome somehow and this was done bydragging. It is a great way to work out.Dragging objects backward helps tostrengthen the arms, lower back andthighs while dragging forward workson the abs, glutes and hamstrings.You can use a weighted sled or even a

re with a rope a ached. As long asthe weight is varied and also thedistance covered and the direc onyou are going it will work rathereffectively.

Throwing

Our ancestors’ main weapons werespears and rocks which they had to beable to throw great distances. To

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replicate this go outdoors and throw arock in a number of ways. You canthrow it back over your head andforward using one arm at a me. Runfor the rock wherever it has landedand repeat the process of course amedicine ball will be just as effec veespecially if you are not able to get itdone outdoors. Any me you performany ac vi es that involve throwingensure that the abdominal musclesare kept tight and the spine is stable.

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ABOUT THE AUTHORSofia D'Andrea went through her ownpersonal journey of diet a er dietun l she found a viable solu on inthe Paleo diet. Before she was justgaining weight and becomingfrustrated as she was on a diet. Shewas also feeling rather sluggish andunable to get through her dailyactivities and then came Paleo.

Based on the success she has had shehas decided to share what she haslearned with the world. She not onlygoes through the explana on of what

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the Paleo diet is and where it camefrom but also provides great recipesand exercises that you can start withwhen you try it out for yourself. It isall pre y simple and does not requireand burdening lifestyle changes. Thatis what she alludes to.

She is aware that a lot of person willfind things to be a bit challengingespecially when they have to give uptheir old ea ng habits. She howeverhighlights that the Paleo diet isbasically going back to the basicswhich is not as difficult as one maythink.

Readers are asked to think about theirhealth and to weight the advantages

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and disadvantages when making theirdecision on whether to try the Paleodiet or not.