nu18l1lCn L-8CCk

?Cu8 CuluL 1C PLAL1P? LA1PlnC

1he followlng ls a gulde for how Lo" sLarL and sLay on our recommended way of eaLlng, whlch ls commonly
referred Lo as Lhe aleo uleL". 1hls ls our verslon LhaL we have creaLed for our members borrowlng from oLher
aleo documenLs, books, and webslLe. Some lnfo on here are redundanL buL sLlll very helpful Lo hear lL anoLher
way. lease feel free Lo do more research on your own, by some of Lhe books we menLlon ln here for furLher
educaLlon lf you wlsh. CCCu LuCk!

CnA1Lk 1 - ALLC DIL1 kIMLk

We congraLulaLe you for Laklng Lhe commlLmenL Lo a beLLer healLh and flLness for yourself. Cur goal ls for you
Lo [usL 18? l1! As you prepare Lo sLarL Lhe dleL, please revlew Lhls documenL. 1hls documenL wlll have all Lhe
resource you need Lo geL you sLarLed.

8LAu 1PlS ll8S1 lC8 A CCCu CvL8vlLW - hLLp://www.earLh360.com/dleL_paleodleL_balzer.hLml

Iew th|ngs to keep |n m|nd as you start the a|eo way of eat|ng for the 1
st
t|me:
kLL l1 SlMLL! lL doesn'L have Lo be more compllcaLed Lhan lL has Lo be. LaL lean meaL, loL of
vegeLables, llLLle blL of frulLs, nuLs and seeds, no gralns, no dalry, no sugar
When you sLarL, sLay sLrlcL for unLll you reach your 1
sL
goal (always make shorL Lerm goals). lf you are
golng Lo do Lhls, do lL all Lhe way so LhaL you may geL Lhe full resulL so LhaL you can experlence whaL lL
can do for you wlLhouL any excuses. More you cheaL, more lL wlll affecL your resulL
lf you have Lo cheaL, keep lL Lo 1 snack or meal. More you do lL, harder lL's golng Lo be Lo geL back on
Lrack
uon'L forgeL LhaL as a member aL 1eam CrossllL, you have access Lo 32-weeks of aleo Meal plan from
aleoplan.com. 1hls should be used [usL as a reference and noL a day Lo day / meal-Lo-meal reglmenL.
uownload here
o hLLp://www.LeamcrossflL.com/wpconLenL/uploads/2011/03/1.zlp
o hLLp://www.LeamcrossflL.com/wp-conLenL/uploads/2011/03/2.zlp




8ooks to read:

1he aleo soluLlon - hLLp://www.amazon.com/aleo-SoluLlon-Crlglnal-Puman-
uleL/dp/0982363844/ref=pd_slm_b_3
aleo dleL for aLheleLes - hLLp://www.amazon.com/aleo-uleL-ALhleLes-nuLrlLlonal-
erformance/dp/1394860890
1he aleo uleL - hLLp://www.amazon.com/aleo-uleL-WelghL-PealLhy-
ueslgned/dp/0470913029/ref=pd_slm_b_3
ALLC DIL1

1. WhaL ls aleo dleL? - LaL as we once dld before Lhe agrlculLural and lndusLrlal revoluLlon changed Lhe way
we flnd, grow, and cook food.

a) LaL loLs of lean meaL, fresh vegeLables, frulLs, nuLs and seeds
b) uo noL eaL An? gralns, dalry, no reflned sugar

lCCu 8CS CCnS
C8AlnS, LLCuMLS
(C1A1C, 8LAnS,
Lnu1S, L1C)
uense ln calorles
SLores for a long Llme
Lasy Lo seed, grow, farm
asL and rlce- yummy

1oxlc when raw
Cooklng does noL klll all
Loxlns (gluLen, lecLln)
Plgh glycemlc load
Low nuLrlLlonal value
(empLy calorles)
8LllnLu SuCA8 1asLes yummy Zero nuLrlLlonal value
Plgh glycemlc load
MlLk roLeln
Calclum
vlLamln u
lL comes from a CCW!
Plgh ln sugar
ConnecLlon wlLh many
dlseases


WhaL ls wrong wlLh your currenL dleL?
a) Plgh glycemlc food / Pyperlnsullnlsm - 1o much lnsulln and lL can lead Lo (Lhls ls a shorL llsL):

hlgh Lrlglycerldes (lncreased rlsk of
hearL and sLroke)
hlgh plasmlnogen acLlvaLor lnhlblLor
acLlvlLy (Al-lx), causlng lncreased
rlsk of cloLLlng
polycysLlc ovary syndrome
(endocrlne dlsorder wlLh ollgo-
amenorrhea, lnferLlllLy, hlrsuLlsm,
obeslLy, hlgh LepLln levels
hyperLenslon
8reasL, rosLaLe and Colon Cancers
Acne
uepresslon
Alzhelmer's
arklnson's
MulLlple sclerosls
8heumaLold ArLhrlLls
dlabeLes
obeslLy

b) AnLlnuLrlenLs / Loxlns - CluLen, leLln, and oLher anLlnuLrlenLs are llnk Lo many many dlfferenL Lypes
of condlLlons and dlseases. Coogle gluLen and leLln.

LA1ING GUIDL - ICk LCCSING WLIGn1

SUMMAk
All of Lhe lean meaL, flsh, seafood, eggs you can eaL
All of Lhe non sLarchy vegeLables you can eaL
Low amounLs of frulL
ModeraLe healLhy faLs (mosLly from cooklng oll and lean meaLs)
Low amounLs of nuLs and seeds
no gralns or cereals aL all
no legumes
no dalry producLs (eggs are meaL)
no processed foods - make lL yourself!
no sugars. Agave, organlc honey, molasses, pure spun golden sunshlne..lL doesn'L maLLer. 1hey are
all equally bad for you.
no arLlflclal sweeLeners. 1hese are noL food! Creepy laboraLory producLs wlLh skeLchy safeLy records,
arLlflclal sweeLeners have been shown Lo produce an lnsulln response.
LaL SLCW! 1ry Lo eaL your meal ln 20 mlnuLes. When you slL down for your meal, look aL Lhe Llme and
Lry Lo have your lasL blLe ln 20 mlnuLes
LaL unLll you are 80 full. lf you eaL slowly, lL ls a loL easler Lo feel full ln sLages. When you sLarL Lo
feel full, sLop eaLlng or eaL even slower

MLA1:
ln order Lo geL enough proLeln and calorles you should eaL anlmal food aL almosL every meal"
Many dlfferenL klnds of meaL wlll work well for you. 1he 8LS1 are:
o Anlmals, lncludlng flsh, ralsed ln commerclal farms are noL healLhy so Lry Lo geL
! Crass fed beef (lf you eaL graln fed beef.. your lngesLlng Lhe graln)
! uSuA cerLlfled organlc meaL
! Wlld flsh
! Locally ralsed anlmals

lf unable Lo do any of Lhe above, Lhen eaL Lhe leanesL cuLs you can and Lrlm vlslble faL. LaLlng Lhe faL of healLhy
flsh, blrds and anlmals ls good for you. LaLlng Lhe faL of unhealLhy creaLures ls noL. Lggs are good. 8uy Lhe
Cmega enrlched eggs. 8uffalo, elk, venlson and oLher Lypes of wlld game are excellenL cholces lf you can geL
Lhem.

VLGL1A8LLS:
1lme Lo geL creaLlve. non sLarchy vegeLables should be a blg parL of each meal. vlrLually all vegeLables offer
excellenL nuLrlLlonal value.
When posslble choose organlc, locally grown vegeLables LhaL are ln season. Lach of Lhese facLors wlll
lmprove nuLrlLlonal value.
LxperlmenL wlLh sauLelng, roasLlng and grllllng your veggles. 1ry dlfferenL reclpes and dlfferenL eLhnlc
foods. Learn Lo use herbs and splces. 1hls sLuff should LasLe good!
eppers, squashes, eggplanL, garllc, leeks, onlons broccoll, caullflower, avocado, carroLs, green,
cabbage, celery, kale, dandellon (yes! dandellon) splnach, LomaLoes, radlsh, parsnlps, mushrooms..
Avold sLarchy vegeLable - poLaLoes, eLc. lf you musL eaL sLarch (lL happens) Lry yams and sweeL
poLaLoes only afLer workouL.
Avold legumes. eanuLs, beans, peas, lenLlls and soybeans should be avolded.

IkUI1:
A paleo dleL allows and encourages loLs of frulL consumpLlon. 1here are a few lssues wlLh frulL consumpLlon
Lhough.
Avold CMC (geneLlcally modlfled organlsm) frulL. erlod
no !ulCL of any klnd
Wash frulL and vegeLables Lhoroughly Lo mlnlmlze pesLlcldes
Some frulLs llke bananas have a hlgh glycemlc load and should be avolded lf you are Lrylng Lo loose faL

Iru|t G|ycem|c Index
Cherrles Low 22
CrapefrulL Low 23
AprlcoLs (drled) Low 31
Apples Low 38
ears Low 38
lums Low 39
eaches Low 42
Cranges Low 44
Crapes Low 46
klwl frulL Low 33
8ananas Low 34
lrulL cockLall Medlum 33
Mangoes Medlum 36
AprlcoLs Medlum 37
AprlcoLs (Llnned ln syrup) Medlum 64
8alslns Medlum 64
lneapple Medlum 66
WaLermelon Plgh 72


NU1S & SLLDS:
nuLs and seeds are packed wlLh proLeln, faLLy aclds, enzymes, anLloxldanLs and loLs of vlLamlns and mlnerals,
especlally poLasslum and magneslum. lL ls posslble Lo screw up your faL proflle wlLh nuLs Lhough. LoLs of nuLs
have an unaccepLably hlgh omega 6 / omega 3 raLlo and phytic acid.

hLLp://paleodleLllfesLyle.com/are-nuLs-and-seeds-healLhy/

nuLs ln moderaLlon are very healLhy buL overeaLlng Lhem can sLall welghL loss. uCn'1 CC nu1S Cn 1PL nu1S!

IA1S:
laL ls good for you. laL ls essenLlal Lo your well belng and happlness. (1hls ls noL hyperbollc wrlLlng. Pavlng Lhe
proper faL proflle makes a huge dlfference Lo your menLal ouLlook and moods). laL ls a greaL source of
energy. laL Lrlggers our sense of belng full. laL ls an essenLlal parL of many of your cellular and hormonal
processes. We slcken and dle falrly qulckly wlLhouL adequaLe lnLake of essenLlal faLs. Powever..Lhere are
many bad faLs ln our food supply. laL from healLhy anlmals ls good for you! Chlcken, duck, goose, lamb, beef
and pork faL can all be eaLen and ls an excellenL cholce for cooklng because of heaL sLablllLy. Lard ls lnLernal faL
from around Lhe kldneys. Lard from naLurally (noL graln) fed pork and beef ls a very good cholce. Lard from
grass fed anlmals ls hard Lo flnd Lhough, so buLLer can be used lnsLead.
8uLLer. noL really paleo, buLLer conLalns mllk sollds and waLer as well as faL. 8uLLer from grass fed
cows ls very good for cooklng and enhanclng Lhe flavor of sLeamed vegeLables.
CoconuL oll ls good for you and a good cholce for cooklng. Choose organlc, cold processed coconuL oll.
Cllve oll ls very healLhy. Co for Lhe exLra vlrgln, cold pressed and use llberally. Cllve oll does noL have
greaL heaL sLablllLy so use someLhlng else for hlgh heaL frylng.
llaxseed oll ls very good buL.lL should noL be heaLed aL all and oxldlzes rapldly. SLore flaxseed oll ln
Lhe refrlgeraLor and use qulckly.
Canola oll ls good LhaL lL's a greaL source for Cmega 3.

I.A.
Wlll l dle from noL eaLlng bread, oaLmeal, eLc? - nC! Puman specles llved for more Lhan 2 mllllon
years wlLhouL eaLlng any gralns. you'll be flne Loo.
lf l don'L drlnk mllk, how can l geL calclum? - hLLp://LhepaleodleL.com/faqs/#Calclum.
lf l don'L eaL whole wheaL, how can l geL flber? - MosL frulLs and vegeLables have more flber Lhan
graln producLs - hLLp://www.exL.colosLaLe.edu/pubs/foodnuL/09333.hLml.
ls coffee ok? - black ls ok lf you have Lo have lL.
WhaL abouL alcohol? - don'L do lL lf you can. lf you musL, sLlck wlLh wlne. lf you need someLhlng
harder, Lequlla.
Should l worry abouL how many calorles? - uon'L worry abouL lL for Lhe 30 days and see whaL
happens. Calorle ln, calorle ouL ls really noL Lhe rule of Lumb.
Pow many Llmes a day should l eaL? - LaL breakfasL, lunch, and dlnner wlLh snacks ln-beLween lf you
needed. Lvery meal you should eaL proLeln, loLs of vegeLables, frulL and faL (can come from Lhe
proLeln).
WhaL abouL proLeln shakes? - ?ou should always prefer eaLlng real food. lf you have Lo drlnk proLeln
shake because of llfesLyle/schedule, check ouL Lhls Lhread on recommendaLlons -
hLLp://www.board.crossflL.com/showLhread.php?L=36343.
l have Lo have mllk! - 1ry almond mllk
uo l need any supplemenLs? - lf you are on a good aleo dleL, you should noL need much more
nuLrlenLs or mlnerals buL Lhe Lwo supplemenLs you should Lake are:
o llsh oll - 8esL for flghLlng lnflammaLlon buL sLudles are showlng flsh oll Lo be good for [usL
abouL everyLhlng! use Lhls Lo see how much you should Lake - hLLp://whole9llfe.com/flsh-oll/
o vlLamln u - 1he besL source for vlLamln u ls Lhe sun. lL ls recommended LhaL you should geL
dlrecL sunllghL abouL 10-20 mlnuLes a day. lf noL, Lake lL as a supplemenL. -
hLLp://www.marksdallyapple.com/deconsLrucLlng-vlLamln-d/


kLILkLNCL
1here's a whole loL more lnformaLlon ouL on Lhe web lf you wlsh Lo research on your own. !usL google paleo"
or paleo reclpe" and go crazy!

Genera| |nfo on a|eo d|et
hLLp://www.earLh360.com/dleL_paleodleL_balzer.hLml
hLLp://www.LhepaleodleL.com/
hLLp://www.LhepaleodleL.com/paleo_books/
hLLp://robbwolf.com/
hLLp://www.marksdallyapple.com/


Genera| nutr|t|on |nfo
Clycemlc lndex - hLLp://www.mendosa.com/glllsLs.hLm
8ody 8Ml calculaLor - hLLp://lowcarbdleLs.abouL.com/llbrary/blbodyfaLcalculaLor.hLm
8ody faL calculaLor - hLLp://www.healLhsLaLus.com/calculaLe/bfb

L|st of food to eat
hLLp://paleoblocks.blogspoL.com/2009/09/good.hLml

L|st of food to avo|d
hLLp://paleoblocks.blogspoL.com/2009/09/bad.hLml

CnA1Lk 2 - kC88 WCLI'S UICk S1Ak1
GUIDL


CnA1Lk 3 - kLAD..SL1..LA1!
1he Good
8elow are lLems LhaL are greaL Lo eaL when on Lhe aleo and/or Zone dleL llsLed ln order of besL Lo good.
(ClLed: 1PL ALLC ulL1 by ur. Loren Cordaln)

1ake a look below and lmaglne ALL of Lhe posslble comblnaLlons! ?ou'll nLvL8 8L 8C8Lu!
Iats
Avocado
nuLs
Clls

"I|ours"
nuL llours - Lo be used sparlngly follow dlrecLlons on
package

Meats (tr|mmed of v|s|b|e fat)
!"#$ &""'
llank SLeak
1op Slrloln SLeak
LxLra Lean Pamburger (no more Lhan 7 faL)
London 8roll
Chuck SLeak
Lean veal
Any oLher lean cuL


!"#$ ()*+,
ork Loln
ork Chops
Any oLher lean cuL


!"#$ ()-./*0, 1234/" 5"#/ 6 7+4$ *"5)8"9:
Chlcken 8reasL
1urkey 8reasL
Came Pen 8reasLs


;<<7,
Chlcken (go for Lhe Cmega 3 enrlched)
uuck
Coose
=/3"* >"#/7,
8abblL
CoaL

=*<#$ >"#/7,
8eef, Lamb, ork, and Chlcken Llvers
8eef, ork, and Lamb 1ongues
8eef, Lamb, and ork Marrow
8eef, Lamb, and pork "sweeL breads"
?#5" >"#/7,
AlllgaLor
8ear
8lson
Carlbou
Llk
Lmu
Coose
kangaroo
Muscovy uuck
new Zealand Cervena ueer
CsLrlch
heasanL
Cuall
8aLLlesnake
8elndeer
Squab
1urLle
venlson
Wlld 8oar
Wlld 1urkey

@473
8ass
8lueflsh
Cod
urum
Lel
llaLflsh
Crouper
Paddock
PallbuL
Perrlng
Mackerel
Monkflsh
MulleL
norLhern lke
Crange 8oughy
erch
8ed Snapper
8ockflsh
Salmon
Scrod
Shark
SLrlped 8assSunflsh
1llapla



1rouL
1una
1urboL
Walleye

A3"..'473,
Abalone
Calms
Crab
Crayflsh
LobsLer
Mussels
CysLers
Scallops
Shrlmp

Nuts]Seeds
WalnuLs
Macadamla nuLs
ecans
lne nuLs
Cashews
lsLachlos
Pazel nuLs
umpkln Seeds
8razll nuLs
Sunflower Seeds
Almonds

C||s
llax seed Cll
MusLard Seed Cll
WalnuL Cll
Cllve Cll
Avocado Cll

Iru|ts
Apple
AprlcoL
Avocado
8anana
8lackberrles
8lueberrles
8oysenberrles
CanLaloupe
Carambola
Cassava Melon
Cherlmoya
Cherrles
Cranberrles
llgs
Cooseberrles

CrapefrulL
Crapes
Cuava
Poneydew Melon
klwl
Lemon
Llme
Lychee
Mango
necLarlne
Crange
apaya
asslon lrulL
eaches
ears
erslmmon
lneapple
lums
omegranaLe
8aspberrles
8hubarb
SLar lrulL
SLrawberrles
1angerlne
WaLermelon
All oLher lrulLs!

Sp|ces- a|most a|| are good! nere are some
common sp|ces that are great to use.
Allsplce
Anlse
8asll
8ay Leaf
Capers
Caraway
Cardamom
Cayenne
Chlckory
Chlll owder
ChlpoLle
Chlves
CllanLro
Clnnamon (use Lhls a loL!)
Clove
Corrlandor
Cumln
Curry
ulll
lennel
Carllc
Clnger
!asmln
!alapeno
Lavendar
Lemon 8asll
Lemongrass
Mace
nuLmeg
Cregano
aprlka
arsley
epper
eppermlnL
8osemary
Saffron
Sage
Sea SalL
Sesame Seed
SpearmlnL
SLar Anlse
1arragon
1hyme
1umerlc
vanllla (noL arLlflclal)
Wasabl
WaLercress
WlnLergreen
?ellow MusLard
ChlpoLle
Chlves
CllanLro
Clnnamon (use Lhls a loL!)
Clove
Corrlandor
Cumln
Curry
ulll
lennel
Carllc
Clnger
!asmln
!alapeno
Lavendar
Lemon 8asll
Lemongrass
Mace
nuLmeg
Cregano
aprlka
arsley
epper
eppermlnL
8osemary
Saffron
Sage
Sea SalL
Sesame Seed
SpearmlnL
SLar Anlse
1arragon

1hyme
1umerlc
vanllla (noL arLlflclal)
Wasabl
WaLercress
WlnLergreen
?ellow MusLard

Vegg|es
ArLlchoke
Asparagus
8eeL Creens

8ell eppers
8roccoll
8russels SprouLs
Cabbage
CarroLs
Caullflower
Celery
Collards
Cucumber
uandellon
LggplanL
Lndlve
Creen Cnlons
kale
kohlrabl
LeLLuce
Mushrooms
MusLard Creens
Cnlons
arsley
arsnlp
eppers (all klnds)
umpkln
urslane
8adlsh
8uLabaga
Seaweed
Splnach
Squash
Swlss Chard1omaLlllos
1omaLo
1urnlp Creens
1urnlps
WaLercress
CnA1Lk 4 - MLNU

8reakfast:
Lggs, bacon and frled LomaLoes (or raw carroLs)
ork chop/chlcken breasL and whole, raw carroLs
CarroL salad wlLh graLed apple and meaL lefLovers
8eef LomaLo sLew over sLeamed broccoll
An addlLlonal mornlng snack ls Lhe aleo unch (smooLhle): frozen berrles Lhawed ln mlcrowave, puL ln blender
wlLh a llLLle waLer or orange ([ulce) and pure unLll smooLh. LaL wlLh a Leaspoon or drlnk lL dependlng on LexLure.
Can of Luna wlLh mayonnalse and lemon (LasLes good wlLh orange [ulce, [usL don'L overdo Lhe orange [ulce)

Lunch:
A plece of meaL (any meaL wlll do) and a large salad
Mackerel or sardlnes (canned), eggs, and whaLever veggles and salad Lhere ls
Salmon sLeak and sLeamed veggles
Chlcken/Luna salad
Cold omeleL wlLh fresh LomaLoes on Lop
Pamburger salad wlLh keLchup & musLard dresslng

D|nner:
8ed sLeak, oven baked veggles and sLeamed broccoll
ork roasL, sLeamed caullflower, broccoll and LomaLo salad.
SLeamed/mlcrowaved salmon sLeak, asparagus and leeks
uffy oven baked omeleL wlLh vegeLables and meaL lefLovers
8ed sLeak and a large salad wlLh nuLs, ollve oll and LomaLoes.
Whole chlcken sLuffed wlLh herbs under Lhe skln, LomaLo salad and sLeamed broccoll
8olled, blended vegeLable soup wlLh chlcken sLock and coconuL cream

Snacks:
nuLs (low amounL)
ork rlnds
CarroLs
lrulLs (low amounL)
Celery wrapped ln alr drled ham
8eef [erky
Sausage




CnA1Lk S - kC8 WCLI'S SnCING LIS1






CnA1Lk 6 - ICCD MA1kIk





CnA1Lk 7 - IN CASL CU WAN1 MCkL
We|ght |oss
?ou can lose welghL on Lhe paleo dleL. LxpecL a sLeady pace, fasLer lnlLlally and Lhen slowlng a llLLle as you geL
nearer Lo your opLlmal welghL. Pere's someLhlng abouL why. Calorles probably do maLLer, lL's [usL noL
someLhlng you have Lo counL. 1he Lrlck ls LhaL when you've eaLen a paleo meal you'll feel as saLlsfled as before,
buL on less calorles. Also, on Lhe paleo dleL you'll be cuLLlng down on Lhe recreaLlonal eaLlng - you prlmarlly eaL
Lo sLave off hunger, noL for fun. Snacks aren'L for fun, buL Lo klll hunger. !usL as lmporLanL, as Lhe new sLuff
from 1aubes says, when you eaL llke Lhls you do noL upseL your body's ablllLy Lo meLabollze Lhe food lL's
geLLlng. CbeslLy, ln 1aubes' words, ls a meLabollc dlsease where Lhose wlLh Lhe genes for lL wlll see obeslLy
manlfesL lLself lf sugar ls added Lo Lhe envlronmenL.
When you're Lrylng Lo lose welghL eaL only when you're hungry - don'L eaL for fun (excepL occaslonally).
uon'L stuff yourself llke Lhere was no Lomorrow:. 8emember LhaL your nexL meal ls never furLher away Lhan Lhe
snacks (real foods) you always keep wlLh you. 1ry Lo eaL [usL Lhe rlghL amounL Lo make Lhe hunger go away -
wlLh Lhe knowledge LhaL you can always snack beLween meals. 1hls should help maklng your sLomach shrlnk.
leellng full and saLlsfled ls Lhe key Lo success on Lhls dleL, and you have Lo Leach your body LhaL paleo foods are
whaL makes lL feel good (because LhaL's whaL Lhey do!). SLrlcLly speaklng Lhls lsn'L parLlcularly paleollLhlc as
such, lL's [usL good advlce for anyone Lrylng Lo lose welghL.
Always eaL m|xed mea|s wlLh loLs of vegeLables. LaLlng "only" meaL ls llkely Lo geL you kllled ln Lhe long run
unless you possess Lhe speclflc knowledge of whaL Lo eaL on such a dleL. 1he LradlLlonal wlnLer dleL of Lhe lnulL
lsn'L made up of sklnless chlcked breasL mornlng, lunch and dlnner - lL's far more sophlsLlcaLed Lhan LhaL. LaL
mlxed and you don'L have Lo worry abouL geLLlng sufflclenL nuLrlenLs. ersonally? Well, l am not a blg fan of
vegeLables, buL Lhe meaL and faL sorLa makes up for lL, complemenLs lL.
8emember LhaL afLer a week on sLrlcL paleo foods everyLhlng wlll change. ?ou wlll fee| very dlfferenL and Lhe
way you experlence hunger and eaLlng wlll be dlfferenL - lL wlll be beLLer and more manageable.
?ou'll be eaLlng very dlfferenL foods Lhan you're used Lo. SLarL ouL conservaLlvely and see how much you need
Lo feel full. L.g. don'L panlc and make 6 eggs and 12 sllces of bacon, even lf you can sLuff lL all down. Make 3
eggs and 3 sllces of bacon for breakfasL and see how far lL'll carry you. ?ou can always supplemenL wlLh snacks
(frulL, meaL, nuLs, carroLs) lf you happen Lo geL hungry soon afLer breakfasL.
varlous noLes:
1. ?ou geL a metabo||c advantage by eaLlng more proLeln, buL Lhere does noL exlsL any oLher maglc
meLabollc advanLage. WhaL you galn on proLeln here may even ouL wlLh your sllghLly lncreased faL
consumpLlon whlch has a lower Lhermlc effecL Lhan carbohydraLe. roLeln has a Lhermlc effecL of 23,
meanlng you only geL 73 g. of effecLlve energy from 100 g. proLeln eaLen. CarbohydraLe has a Lhermlc
effecL of 13 and faL 0.
2. ?our body wlll be more cond|t|oned to burn|ng fat for energy when you sLop relylng on
sugar/sLarch/complex carbohydraLes for energy. 1hls may ald your welghL loss as Lhe body wlll have no
reslsLance Lo loslng your faL sLores, buL lL ls noL sclenLlflcally known - or raLher LhaL lasL parL seems Lo
have qulLe some supporL now due Lo Cary 1aubes' brllllanL work. MosL llkely, when your body adapLs
Lo Lhe new dleL you'll [usL feel beLLer.
3. 1he low levels of lnsulln ln your blood opens up for Lhe faL burnlng process. Agaln: mosL llkely Lo make
you feel beLLer, buL lL doesn'L change Lhe energy needed and expended. Powever, whaL frequenLly
happens ls LhaL a person wlll slowly feel he or she has more energy now LhaL Lhe body can geL aL Lhose
faL sLores and burn lL becasue Lhere's only llLLle lnsulln ln Lhe body. SomeLlmes Lhls glves Lhe surplus
moLlvaLlon needed for excerclse.
4. Iat and adequate prote|n w||| prevent |oss of |ean body mass.
3. 1he dleL does not |ower your metabo||sm because you eaL plenLy of nuLrlLlous food.
6. (Comp|ex) carbohydrates are [usL compllcaLed molecular arrays of sugars. When absorbed by Lhe
body Lhey are converLed Lo slmple sugars. Pumans can LasLe slmple sugars as "sweeL" on Lhelr Longue,
whereas a poLaLo doesn'L LasLe sweeL desplLe produclng a blg sugar load on Lhe body.
7. ?ou e||m|nate h|gh-carbohydrate foods LhaL used Lo provlde you wlLh vasL amounLs of calorles.
roLeln and carbohydraLe are 4 calorles per g., faL 9 calorles per g. 1ry Lo do Lhe maLh yourself, e.g. by
enLerlng Lwo sample days on llLday. Cne such comparlson l dld showed l now eaL 1000 kcal less per
day.
8. WlLh Lhe paleo dleL you wlll be free of add|ct|on and your appet|te w||| be stab|||zed. And you wlll not
fee| hungry, desplLe eaLlng less calorles.
9. Insu||n ls a speclal player. lL's a hormone prlmarlly responslble for ellmlnaLlng blood sugar from your
blood. lLs secondary funcLlon ls Lo LransporL amlno aclds Lo your muscles, and also Lo store fat. When
you eaL bread or a baked poLaLo you cause a sudden, dramaLlc rlse ln blood sugar, and your body
responds by franLlcally produclng lnsulln Lo remove Lhls dangerous subsLance from your velns.
10. lor some people -- especlally Lhose of us who Lend Lo geL overwelghL by overeat|ng -- Lhls lnsulln
surge causes an unnaLural lowerlng of our blood sugar, maklng us even hungrler Lhan we were before.
Whlch means you eaL much more Lhan you acLually need, and LhaL you geL hungry agaln Loo fasL
(whlch ls why people ofLen drlnk cola or eaL candy Lo fend off Lhe "sugar cold", yeL Lhey only feel good
when Lhey're eaLlng/drlnklng consLanLly).
11. 1hese rapld rlses and falls ln blood sugar cause someLhlng akln Lo an add|ct|on to sugar. ?ou end up
chaslng LhaL sweeL sugar hlgh.
12. ?our body does Lry Lo proLecL lLself from obeslLy by becomlng |nsu||n res|stant on Lhe sugar pumps.
Powever, Lhls Lends Lo sLarL a dangerous arms race beLween your lnsulln produclng pancreas and Lhe
sugar pumps ln your blood velns. ln Llme Lhls ofLen causes d|abetes 2 ln people, a.k.a. "old man's
dlabeLes". Lven young people are Loday sLruck by dlabeLes due Lo all Lhe cola and complex
carbohydraLe [unk Lhey eaL.
13. W|||power |s not needed ln Lhe same amuonL as wlLh oLher dleLs, as your addlcLlons wlll fade ln a few
weeks, and you slmply do not starve on Lhls dleL. (1hls ls nC1 Lhe lnhuman and degradlng !"# %&'().
14. Coffee can dlsLurb your appeLlLe by provoklng a noLlceable lnsulln response LhaL evenLually lowers
blood sugar levels (makes you hungry and moody), alLhough some research shows coffee acLually
lncreases lnsulln senslLlvlLy - buL Lhe resulL may be Lhe same lowerlng of blood sugar. ?ou should
remlnd yourself LhaL lf you geL hungry shorLly afLer drlnklng your mornlng coffee, lL ls not because you
need food. Coffee ls noL allowed on Lhe paleo dleL, buL mosL people drlnk lL anyway.
13. A|choho| can have much Lhe same effecL as coffee. lL glves you Lhe munchles, and ofLen you sLarL
cravlng some of LhaL sweeL carbohydraLe (plzza anyone?)
16. roLeln and faL make you feel sated qulckly and for a long Llme, buL lL ls lmporLanL Lo have boLh faL
and proLeln ln Lhe dleL. Lean proLeln may acLually make you feel saLed qulckly, buL wlLhouL Lhe faL (and
Lhe added calorles) you won'L feel full unLll your nexL meal, so Lake care noL Lo lower calorles Loo
much. neanderLhln dleLlng should not be low faL buL medlum Lo hlgh.
17. Some Lheorlze LhaL your body can sense Lhe extra nutr|t|ona| va|ue from paleo food, and LhaL Lhls
make you feel saLed more qulckly. l'm noL sure LhaL's a Lrue Lheory.
18. ?ou generally do noL need Lo puL an efforL lnLo geLLlng enough faL. WlLh Lhe faL on anlmal flesh, nuLs
and Lhe oll on your salads you should be covered adequaLely, provlded you don'L resLraln yourself
excesslvely due Lo Lhe old "fear of Lhe faL" aLLlLude.
19. Ca|or|es matter Lo some degree, [usL noL as much as on a "normal" dleL. ?ou'll flnd LhaL you lose
welghL on a hlgher calorle counL, and you'll flnd LhaL you normally won'L noLlcably ga|n welghL lf you
eaL Loo much, [usL sta|| your welghL loss. lL ls posslble Lo eaL so llLLle LhaL you lower your bas|c
metabo||sm, buL Lhls should and musL noL happen. MosL of Lhe Llme people sLall ln Lhelr welghL loss
lL's because Lhey eaL sufflclenL energy from dleLary sources.
20. Nuts are allowed, and Lhey're vlLal as snacks for Lhe modern caveman. Powever, Lhey conLaln a loL of
oll. LaL Loo many nuLs and you'll meeL your body's energy needs excluslvely Lhrough your dleL. 1haL
way you do noL meLabollze your own faL for energy. LaL half a handfuld aL a Llme and leL 3-10 mlnuLes
pass and see lf Lhe hunger goes away. Cne handful of nuLs wlll welgh approx. 30 grams (abouL an
ounce). Calorle-wlse a 30 g. handfuld of hazelnuL/fllberLs ls Lhe same as 320 g. of apples or 433 g. of
carroLs. Powever, Lhe lmpacL of carroLs on Lhe body may lnfluence lnsulln levels lf overdone and Lhe
(especlally raw) flber may upseL Lhe sLomach Lo some degree. nuLs don'L.
21. 8acon can do a blL of Lhe same as nuLs. lL's very hlgh faL, salLy, and you may end up eaLlng many more
calorles Lhan you expecLed. Sausages, spare r|bs and pork r|b roast fall ln Lhls caLegory as well.
Conslder swlLchlng Lo unprocessed bacon (no addlLlves, smoke and you can hold Lhe salL a llLLle).
22. Iru|ts are allowed on Lhe paleo dleL. LaLlng Loo many may slow down your welghL loss, and you mlghL
wlsh Lo opL for a more "wlnLer dleL" scheme, le. eaL only meaL and vegeLables. lrulLs may be a blg
problem lf you're very |nsu||n res|stant or lf you suffer from d|abetes. Dr|ed fru|t and honey are noL
recommended, excepL )**"+,)-"&&., due Lo Lhelr candy-level sugar. Co easy on Lhe bananas and oLher
sLarchy frulL. noLlce how Lhls advlce also effecLlvely resLrlcLs calorles.
23. 1he s|mp|er you prepare your food, Lhe beLLer from an overeaLlng polnL of vlew. 8emember LhaL ln
naLure a sLarchy food ls also never faLLy, a sweeL (frulL) never also faLLy. rocessed foods easlly vlolaLe
Lhls prlnclple and dlsLurbs your naLural appeLlLe. uanlsh pasLry e.g. ls loaded wlLh slmple sugar, sLarch,
salL and faL. oLaLo chlps are loaded wlLh boLh faL, complex carbohydraLes and salL.
24. Lxcess|ve use of sa|t ls noL only unhealLhy, buL lL screws up your appeLlLe as well. Lveryone knows Lhe
addlcLlve properLles of plsLachlos. lf aL all posslble, only eaL unsalLed, naLural nuLs (or be prepared Lo
musLer some of LhaL old wlll power). ork r|nds are Ck Loo, buL go for Lhe leasL salLy and leasL faLLy
ones: mosL do noL need pork rlnds wlLh 30 faL by volume. (l've noLlced LhaL Lhe "fluffy" ones are Lhe
leasL faLLy.)
23. Conslder geLLlng a food dehydraLor for maklng your own [erky (drled meaL). lL's a greaL hl-proLeln, low
faL, snack LhaL sLores convenlenLly. !erky can also be used Lo make pemm|can.
26. 8ody compos|t|on may change durlng Lhe dleL. lf you wanL compleLe knowledge abouL Lhese changes,
geL LesLed aL your local gym or buy one of Lhe cheaper (and more lnaccuraLe) welghLs LhaL also
measure your body faL percenLages (Lhey do Lhls by sendlng an elecLrlcal currenL Lhrough your body).
27. Cenerally don'L use all sorLs of ower 8ars and oLher reflned low-carb producLs. 1he culprlL ls ofLen
Lhe sugar a|choho|s, aka sorblLol and malLlLol. Some people do noL dlgesL Lhem, oLhers acLually do. lor
some Lhey cause a blood sugar rlse.
28. Lxerc|se ls noL necessary Lo lose welghL on Lhls dleL. Cenerally speaklng faL people Lend Lo be ln such a
bad shape LhaL any exerclse doesn'L really conLrlbuLe much Lo welghL loss. AcLually, lf you're very
overwelghL and exerclse very hard you may easlly end up hurLlng yourself. Lxerclse ln moderaLe
amounLs ls of course healLhy for a loL of Lhlngs, and you do not need Lo work ouL exLremely hard Lo
geL good healLh beneflLs. Cur ancesLors Lrled Lo relax mosL of Lhe Llme, and Lhe exerclse Lhey goL was
mosLly walklng and Lhe shorL bursLs of exploslve energy when Lrylng Lo klll Lhelr prey (or Lrylng Lo
escape from belng prey Lhemselves). WelghL or reslsLance Lralnlng ls generally encouraged as an
efflclenL way Lo geL ln shape and bulld muscle.
29. Soc|a| crap ls perhaps Lhe worsL bane of your dleL. MosL people are unforLunaLely very conservaLlve.
1hey llke Lo do Lhlngs llke Lhey've always done Lhlngs, and Lhey acLually experlence fear and dlsllke for
dlfferenL llfe sLyles. Many feel genulnely LhreaLened, because lf ?Cu can change your llfe Anu be even
happler ln dolng so, lL asks Lhe very frlghLenlng quesLlon of wheLher Lhe "normal person" ls acLually
geLLlng Lhe mosL ouL of hls or her llfe. So Lhey ralse eyebrows, make fun of your eaLlng hablLs and
occaslonally yell aL you much Lhe same way as many people geL Lerrlbly aglLaLed over drugs. 1here ls
no maglc bulleL for Lhls, buL l really Lhlnk you need Lo Lell people Lo keep an open mlnd Lo new ldeas
and sLop belng so horrlbly pre[udlclal. 1he dleL glves resulLs and lL's healLhy and you are ln your very
besL rlghL Lo do whaL ever Lhe heck you wanna do wlLh your llfe - LhaL's whaL really maLLers. lf
someone else can'L undersLand Lhls by all means leL Lhem dlsagree, buL sLop Lhe CCLu ln Lhelr Lracks lf
Lhey geL nasLy ln Lhelr remarks. 1hey have nC rlghL Lo LreaL you llke LhaL. 8uL ... oh boy ... can people
be dense. SomeLlmes lL really helps lf you sLarL hanglng ouL wlLh people who are also lnLo Lhe dleL.
Lvery human needs hls or her soclal group. 1haL ls an evoluLlonary facL as well.
30. 1he hard facts of ||fe llke havlng a [ob, long LransporLalon, klds Lo plck up aL klndergarLen and so on
may sLeal your Llme. Low-medlum carb dleLs Lake a llLLle longer Lo prepare. 1he canLlna aL work may
be shlLLy and provlde mosLly carby foods. uon'L glve up. lf you must eaL one carby meal per day lL may
as well be lunch. Conslder Lhls. AfLer lunch you can snack as usual, and aL dlnner you can probably
manage Lo geL few carbs as well. AfLer a whlle you'll hlL keLosls, sleep durlng keLosls and when you
wake up you can eaL a can of Luna (or whaLever) and remaln ln keLosls unLll Lhe carby lunch. lL's noL
perfecL, buL lL's beLLer Lhan noLhlng.


hases of we|ght |oss
In the beg|nn|ng
lf you're sLarLlng and have a blL of welghL Lo lose you'll be able Lo lose almosL no maLLer how many calorles you
eaL. 1hls ls good and lL means you wlll lose welghL even lf you don'L fully masLer Lhls way of eaLlng aL Lhls polnL.
1he prob|em aL Lhls lnlLlal sLage ls LhaL you may have severe crav|ngs, and you may be very |nsu||n res|stant. 1o
flx Lhese problems lL may be smarL Lo do a "cold Lurkey" wlLh regard Lo carbs. l.e. make sure you eaL very, very
llLLle carb for 1-2 weeks. So don'L eaL frulL each and every day (reserve Lhls for Lhe weekend and oLher speclal
LreaLs).
?ou don'L have Lo go Lhrough such a sLage, buL lf you seem Lo have problems loslng welghL Lry lL ouL. lL may
slmply be lnsulln reslsLance LhaL's holdlng your welghL loss back. ?ou can use Lhe model of morphlne on lnsulln.
Llke any person who's been operaLed and gone Lhrough greaL palns know once you do a loL of morphlne your
body bullds up a Lolerance and you need more and more Lo keep Lhe paln aL bay. 1hen when you're healed and
acLually don'L have any palns lefL Lo medlcaLe mosL people slmply sLop cold Lurkey because Lhe medlcal
professlon doesn'L llke Lhe concepL of slowly reduclng Lhe dose Lo avold absLlnence problems. As you full well
know vlrLually everyone geLs a shorL perlod of dlscomforL, buL Lhe body becomes fully senslLlve ln a very shorL
Llme wlLhouL any furLher problems. lnsulln won'L glve you absLlnence sympLoms per se, buL you may go
Lhrough a shorL perlod where your body lsn'L adapLed Lo Lhe new suger and sLarch free envlronmenL. Pang ln
Lhere and lf you don'L feel beLLer ln a couple of weeks or Lhree you mlghL conslder noL dolng low-carb.
ersonally l felL good lnlLlally, yeL ln some way sllghLly worse, buL lL panned ouL ln abouL a monLh and afLer LhaL
lL was [usL even greaLer on every slngle aspecL.
Steady we|ght |oss per|od
AL Lhls polnL you wlll noL have many cravlngs and you wlll have become more lnsulln senslLlve. 1hls ls good.
?ou'll also be more seLLled lnLo Lhe llfe sLyle.
WelghL loss wlll probably be LoLally efforLless aL Lhls polnL. ?ou may even Lhlnk lL's almosL llke maglc. Lven Lhe
occaslonal cheaL may noL seem Lo sLall you.
C|ose to opt|ma| we|ght
AL Lhls polnL you may experlence LhaL your welghL loss becomes slower or even sLalls. 1he body may be a blL
more relucLanL Lo glve up Lhose lasL sLores of faL. AL Lhls polnL lL may pay Lo look more aL Lhe calorles-ln-
calorles-ouL (LA1lnC SLCWL?). Powever, do not sLarve yourself, because you'll [usL lower base meLabollsm
whlle loslng welghL and when you sLop sLarvlng Lhe body wlll keep Lhe meLabollsm ln lLs lowered sLaLe unLll
you've galned whaL you losL (and Lhen some). ln facL, lL may be beLLer aL Lhls sLage Lo look yourself ln Lhe mlrror
and ask lf lL's noL beLLer Lo slmply accepL yourself for whaL you are.
?ou've probably experlenced how your appeLlLe has dlmlnlshed a blL along Lhe way, e.g. you need less snacks Lo
keep you golng and LhaL sorL of Lhlng. Powever, old hablLs dle-hard. So lf you've made breakfasL wlLh Lhe same
4 sllces of bacon and 3 eggs all Lhe Llme maybe lL's Llme Lo conslder cuLLlng a llLLle down. Also, your hand ls
probably noL 20 smaller even Lhough your body may be, so LhaL same "handful of nuLs" may help cover much
more of your energy needs Lhan when you sLarLed.
1he whole polnL belng LhaL aL some polnL, you wlll need Lo Lweak your eaLlng hablLs once your body ls now
adapLed Lo eaLlng Lhls way.



Ma|ntenance
AL Lhls polnL you won'L have much body faL Lo cover your energy needs, so you may have Lo sLop Lrlmmlng your
pork chops ln order Lo geL sufflclenL energy. ?ou may acLually have Lo go back Lo eaLlng a blL more llke you dld
durlng your sLeady welghL loss perlod. Some people chose Lo "carb up" aL Lhls sLage. ?ou can also chose Lo eaL
more faL.

Iat
8oughly speaklng Lhese are Lhe "lnLeresLlng faLs":
SaLuraLed laLLy Aclds (SlA)
MonounsaLuraLed laLLy Aclds (MulA)
olyunsaLuraLed laLLy Aclds (ulA)
Cmega 3 ulA
1rans laLLy Aclds
1he ldeal paleo composlLlon of faLs are accordlng Lo how Lhey occur naLurally ln anlmals (meaL, flsh, eggs) and
Lhe planLs eaLen (nuLs, avocado).
Accordlng Lo Loren Corda|n Lhe paleo dleL conLalns moderaLe amounLs of SlA and ulA, and more MulA. Also,
Lhe paleo dleLer Lrles Lo geL hls share of Cmega 3 ulA. Pe would advlce you eaL lean meaLs (go easy on Lhe
muscle faL), and geL more faL from olls wlLh good Cmega6/Cmega3 raLlos. LaLlng faL flsh ls good for your
Cmega 3 (eaL wlld flsh, noL farmed varleLles: Lhe Cmega 3 comes from seaweed ln Lhe flsh's dleL). Cordaln sees
no evoluLlonary evldence (and noL much sclenLlflc) LhaL humans are flL Lo eaL large quanLlLles of saLuraLed faL: lL
was never parL of our orlglnal, pre-agrlculLural dleL. Cordaln ls a flrm bellever ln Lhe "llpld hypoLhesls" and
Lherefore prescrlbes lean meaLs.
Powever, l conslder Lhls Lo be a quesLlonable poslLlon. lor Lhe sclence vlew see 1he lnLernaLlonal neLwork of
CholesLerol SkepLlcs and 1he WesLon A. rlce loundaLlon LhaL have among Lhem Mary Lnlg, Lhe faLLy acld
experL. Cne of Lhe problems of Lhe Lheory ls LhaL olls llke canola (rape seed) and even ollve oll weren'L avallable
Lo our ancesLors, so Lhey can'L have eaLen Lhem. 1hey would geL Lhelr faL from anlmal sources mosLly, and Lhen
a few from nuLs and oLher faLLy frulL. AnoLher Lhlng ls Lhe recurrlng chorus of everyone saylng "balance Cmega
6 and Cmega 3". roblem ls LhaL lL's nexL Lo lmposslble Lo eaL a proper Cmega 6 Lo Cmega 3 raLlo by upplng Lhe
amounLs of salmon, sardlnes and mackerel eaLen. 1he only way Lo geL Lhere ls Lo /01'*0 ulAs, and LhaL
generally means reduce vegeLable olls, and lL means proporLlonally eaLlng more SlA and MulA. Cnce Lhe
vegeLable olls are reduced SlA proporLlonally goes up as well. Lard would generally be a good faL for frylng and
cooklng varlous Lhlngs: 39.2 SlA, 43.1 MulA and 11.2 ulA (doesn'L sum Lo 100 as Lhere are oLher llplds
noL speclfled ln Lhe uSuA daLabase). See SLephen 8yrnes vs. Cordaln's vlew.
Saturated fat ls always slngled ouL as Lhe cholesLerol klller, buL lL ls a slmple facL LhaL ls ls Lhe po|yunsaturated
fat LhaL clogs up Lhe arLerles. LuL cholesLerol acLually has a ulA as Lhe faLLy componenL of lL and lL ls that parL
LhaL can be damaged by oxygen or blood sugar, and LhaL's when lL becomes clogglng. nor should you llsLen ln
parLlcular Lo Lhe argumenL LhaL SlA makes Lhe blood greasy, clogglng lL up. Creasyness ln lLself doesn'L make
arLerles clog - however lf you Lhlnk Lhe robusL, SlA ls nasLy, Lhen Lhlnk whaL sLlcky sugar would do lnslde your
velns (Lry pourlng elLher ln your compuLer keyboard and see whlch one renders Lhe devlce lnoperable).
1rans fatty ac|ds are [usL bad for you. Some of Lhese are naLurally occurrlng ln human breasL mllk and cow
buLLer, buL Lhe amounLs are small and of a dlfferenL conflguraLlon LhaL Lhe commerclally produced Lrans faLs.
1he modern produced ones are unnaLural, have large Lraces of nlckel (aL caLalysL used when maklng Lhe Lrans
faL), and Lhe body slmply cannoL handle Lhls forelgn subsLance. lL causes greaL damage lnslde your cells. Avold
aL all cosLs!

lL ls necessary, Lhough, Lo say someLhlng else abouL faL. Lat|ng ||ke a caveman |s NC1 a |ow-fat adventure. Cne
slmply has Lo abandon Lhe fears and heslLaLlons LhaL Lhe masslve propaganda of Lhe lasL 30 years have lnsLllled
ln us. sychologlcally you're [usL noL golng Lo make lL lf you Lry Lo do paleo Lhe low-faL way. ?ou may geL lll and
noL accompllsh your goals. 8uL Lhe "fear of Lhe faL" ls so wldespread and 99 of all people plck Lhe low-faL
foods from Lhe counLer aL Lhe super markeL, and a loL of people have been condlLloned so bad by Lhe hysLerlcal
anLl-faL hype LhaL Lhey have convlnced Lhemselves LhaL "Lhey don'L llke faL". lL ls noL golng Lo be easy, buL Lhose
psychologlcal barrlers musL be reconsldered and re-examlned. ?ou may wanL Lo llmlL yourself s||ght|y on Lhe faL
durlng your welghL loss phase (calorles do counL), buL aL malnLenance where you don'L wanL Lo lose more you
have Lo eaL sufflclenL amounLs of faL or you'll wasLe away. Also, lf you're very physlcally acLlve you'll probably
klll yourself lf you don'L eaL enough faL. lL's noL uncommon Lo derlve your energy percenLagewlse from 60 faL,
23 proLeln and 13 carbohydraLe, glve and Lake dependlng on your eaLlng hablLs..
ln reallLy you probably won'L be eaLlng that much more faL ln LoLal (by welghL) when you cuL ouL Lhe hldden faL
sources you used Lo eaL: crackers, candy bars, cake, pasLry and god knows how many sLrange processed foods
you were eaLlng. 8uL Lhe faL you'll be eaLlng wlll be of a so much beLLer quallLy.

Cho|estero|
CholesLerols are:
PuL - Lhe "good" cholesLerol
LuL - Lhe "bad" cholesLerol
1rlglycerldes - faLLy compounds ln Lhe blood
LuL aren'L bad as such. Powever, Lhey are sub[ecL Lo belng damaged a loL easler Lhan oLher cholesLerols ln Lhe
body, and when damaged Lhey "go bad" and can clog your arLerles. LuL goes bad from Lwo Lhlngs: 1)
CxldlzaLlon and 2) caramellzaLlon. ln oxldlzaLlon lL ls oxygen LhaL damages Lhe LuL, ln caramellzaLlon lL ls blood
sugar LhaL damages lL.
LuLs can also lmprove Lhelr defenses agalnsL oxldlzaLlon on a low-carb dleL. 1hey do Lhls by changlng
appearance from a hard, llLLle ball Lo a blgger, fluffy one.
Cenerally speaklng a good cholesLerol proflle ls one where Lhe PuL Lo Lrlglycerlde raLlo ls good, le. loLs of PuL
and few Lrlglycerldes. lL seems Lo be more lmporLanL Lhan Lhe absoluLe level of LuL.
AnoLher Lhlng people Lend Lo forgeL ls LhaL Lhe body produces Lhe vasL ma[orlLy of any cholesLerol. uleLary
sources only accounL for aL mosL 13, buL Lhen we're also counLlng people wlLh geneLlc flaws who have a
cholesLerol meLabollsm error. ln normal people dleLary lnLervenLlon Lends Lo be able Lo only change cholesLerol
levels wlLh less Lhan 3. ?our own llver makes Lhe resL.
CeL LesLed before golng on Lhe dleL. And geL LesLed durlng lf you have any doubLs. And geL a llLLle wlser
here: 1he lnLernaLlonal neLwork of CholesLerol SkepLlcs.

Meat and rote|n
1he advanLages of proLeln are Loo many Lo descrlbe here. 1he lmporLanL Lhlng ls Lo geL an adequaLe supply of
Lhem, and Lo geL all Lypes of proLeln - or raLher all Lypes of amlno aclds. MeaL conLalns a|| Lhe posslble Lypes of
amlno aclds, Lhough dlfferenL meaLs dlffer. ln Lhls regard meaL ls Lhe absoluLe klng of nuLrlLlon. Some amlno
aclds only found ln meaL (and eggs and dalry ln smaller amounLs) are e.g. cysLelne. 1hls ls necessary Lo
synLheslze Lhe mulLl-anLloxldanL gluLaLhlone ln Lhe body.
MeaL also conLalns 8
12
and vlLamln A and u ln pure form. 1hese are absoluLely vlLal and cannoL be obLalned so
easlly elsewhere. 8
12
must be obLalned from meaL. vlLamln A and u are found as precursors ln beLa caroLene
and Lhe cholesLerol of Lhe skln LhaL can be Lransformed by Lhe sun. Powever, ln chlldren Lhese Lransformlng
processes do noL work very well and Lhey're dependenL on a dleLary supply of Lhe real Lhlng.
8e aware LhaL lf you suffer from dlsease, especlally LhaL of Lhe bowel, you may experlence Lrouble wlLh
dlgesLlng meaL. ln LhaL case lL ls wlse Lo remove Lhe llkely culprlLs from Lhe menu, namely gralns and oLher hlgh
carbohydraLe foods. 1hen llve for a whlle mosLly on vegeLables and faL, and Lake a "pre-dlgesLed" proLeln
supplemenL. lronlcally you may be severely amlno acld deflclenL due Lo Lhe dlsease. When Lhe guL sLablllzes
lLself you can re-lnLroduce meaL.

Carbohydrate
8esLrlcLlng carbohydraLes from Lhe very hl-carb sources ls Lhe prlmary lmporLance of Lhe dleL. CarbohydraLes
are only allowed from naLural sources, and Lhey slmply Lend Lo be raLher low-carb pr. deflnlLlon.
lL would Lechnlcally be posslble Lo eaL low-carb whlle eaLlng bread, rlce and poLaLoes. Powever, you'll qulckly
blow your dally carb allowance wlLh a couple of sllces of bread or a small cup of cornflakes. 1haL way you won'L
even be able Lo eaL broccoll for Lhe resL of Lhe day, and LhaL's when Lhe dleL becomes dlfflculL Lo follow. 30
grams of cornflakes conLalns 23 grams of carbohydraLe, buL you could've eaLen 300 grams of broccoll lnsLead Lo
geL Lhose carbs.
Also, when Lhe body ls flooded wlLh lnsulln, especlally ln a person LhaL's lnsulln reslsLenL, LhaL person
slmply *"--)# burn faL for fuel. lnsulln needs Lo be low-moderaLe ln order for Lhls Lo happen.

a|eo vs. other (|ow-carb) d|ets
a|eo vs. Atk|ns
ALklns ls Lhe mosL well known low-carb dleL. ALklns hlmself followed hls dleL for Lhe ma[orlLy of hls llfe, sLayed
lean, healLhy and flL. Pe Lraglcally dled ln 2003 from Lrauma Lo Lhe head when falllng on Lhe sldewalk ln new
?ork. Pe llved Lo be 72 and dldn'L dle of a hearL aLLack (as mosL of hls enemles would have preferred).
1he ALklns dleL ls prlmarlly almed aL welghL loss, buL lL also addresses all Lhe oLher problems of our modern
dleL, namely dlabeLes, cardlovascular dlsease and bowel dlsorders. Carb resLrlcLlon ls of ouLmosL lmporLance
and lL ls probably Lhe mosL carb-resLrlcLlve of all Lhe low-carb dleLs ouL Lhere (20 grams per day aL lnducLlon),
and ALklns also emphaslzes Lhe lmporLance of eaLlng a large percenLage of your dally energy from faL. Cn ALklns
you counL carbs, and foods are mosLly evaluaLed on Lhelr carb conLenLs. lf lL has llLLle carb ln lL, lL's Ck Lo eaL.
Cn paleo you don'L counL carbs, you [usL eaL whaLever you wanL as long as lL comes from Lhe sources humans
are evoluLlonarlly adapLed Lo eaL.
ALklns Lhus allows a number of foods LhaL are noL parL of neanderLhln: (low carb) bread, soy, legumes, cheese,
buLLer, dalry and arLlflclal sweeLeners.
ALklns also uses Induct|on, whlch ls a very low carb lnLroducLory perlod of 1-2 weeks. 1hls very low carb perlod
causes a dlureLlc effecL LhaL ofLen accounLs for a welghL loss of 3 pounds dependlng on Lhe person. lnducLlon
has a psychologlcal effecL as you "commlL 100 percenL" and no cheaLlng ls allowed whaLsoever, and a loL of
people are encouraged by Lhe 3 pounds Lhey lose (alLhough lL ls mosLly waLer) ln addlLlon Lo Lhe real welghL
loss of maybe 1-3 pounds. lnducLlon, however, has a couple of slde effecLs LhaL seem Lo cause people a loL of
Lrouble (lL ofLen comes up on Lhe supporL news group alL.supporL.dleL.low-carb). Cne ls Lhe dlureLlc effecL
where you drlve large amounLs of waLer from your body -- Lhls ls caused by Lhe depleLlon of muscle glycogen
sLores and glycogen blnds waLer. Along wlLh Lhe waLer a loL of mlnerals escape from Lhe body, namely
poLasslum (kallum) and LhaL can leave a person feellng very washed ouL, llfeless and LoLally lacklng energy.
Also, when Lhe body goes from relylng on carbohydraLe levels around 60-70 of energy Lo a mere 3 some
people experlence a lack of energy or fuzzy headedness.
lnducLlon ls, ln my vlew, parL of why ALklns has goLLen such a bad repuLaLlon. Some people slmply don'L feel
well and lL ls a fanaLlcal level of commlLmenL. ?ou preLLy much can'L eaL a carroL or leek on lnducLlon, and
absoluLely no frulL ls allowed -- Lhey conLaln "Loo much carb". lL ls lnducLlon LhaL has earned Lhe dleL Lhe "sLeak,
cheese and whlpped cream" lmage -- buL Lhls ls not a Lrue plcLure of Lhe dleL and lL ls promulgaLed by slmple-
mlnded people who haLe ALklns and wlll do anyLhlng Lo make Lhe dleL look bad.
aleo doesn'L use lnducLlon and lL ls an unnecessary meLhod from a physlologlcal polnL of vlew.
ALklns, when you reach MalnLenance, ls much more balanced LhaL Lhe arLlflclal lnducLlon (and Cngolng WelghL-
Loss) perlod. MalnLenance ls Lhe "normal dleL" when you don'L wlsh Lo lose welghL anymore, and here loLs of
veggles and some frulL are allowed. ALklns loved vegeLables. Cn MalnLenance Lhe carb levels approach paleo
levels a blL more.
ldeally a dleL should cover all your nuLrlLlonal needs so well LhaL you don'L need supplemenLs. Cn a true paleo
dleL you wouldn'L (and couldn'L) eaL a mulLl-vlLamln plll each mornlng. ALklns recommends a number of
supplemenLs, and hls deLracLors have concluded LhaL Lhls ls "proof" LhaL he doesn'L even belleve hls own dleL ls
healLhy -- why else eaL Lhe supplemenLs, rlghL? 1hls ls, however, noL a compleLely valld concluslon. oLasslum ls
recommended on lnducLlon due Lo Lhe dlureLlc effecL, buL Lhls ls noL an admlsslon LhaL Lhe dleL ls unhealLhy.
1he problem wlLh modern foods ls LhaL mosL of Lhem are grown ln raLher sLerlle envlronmenLs and ln qulLe
depleLed soll. Cnly Lhe mosL baslc mlneral requlremenLs are meL (especlally Lhose who wlll glve a nlce, cosmeLlc
appearance). 1hus our vegeLables are acLually a loL less nuLrlLlous Lhan an organlcally grown varleLy, one LhaL's
been planLed ln real soll. lor LhaL reason lL may even be prudenL Lo eaL some supplemenLs even on Lhe
neanderLhln dleL. Any dleL wlll suffer from Lhls problem, noL [usL ALklns or aleo.
1he ALklns ulL1 ls really qulLe healLhy aL MalnLenance where Lhe follower geLs Lo eaL a wlde range of foods. My
personal problem wlLh ALklns ls Lhe facL LhaL Lhere are slmply some really bad pseudo-sclence ln Lhe good
uocLor's Lheorles. 1hose glarlng errors help glve ALL of low-carb a bad name, slmply because Lhey're so
obvlously wrong. Pls meLabollc advanLage ls, l'm sorry Lo say, bullshlL sclence. ?ou lose welghL on ALklns as a
dlrecL consequence of calorlc resLrlcLlon, and probab|y because you sLablllze your blood sugar whlch ls a very
good, physlcal and psychologlcal help for Lhose of us wlLh a greaL appeLlLe for food.
a|eo vs. rote|n ower (L|fep|an)
1hls ls based on Lhe roLeln ower Llfeplan book by Lhe Lades couple. ln reallLy Lhls dleL has 3 levels of
commlLmenL. PedonlsL, ulleLLanLe and urlsL. PedonlsL looks and feels a loL llke Lhe ALklns dleL. urlsL ls Lhe
aleo/neanderLhln dleL. ullleLLanLe lles somewhere ln beLween as lL resLrlcLs some of Lhe less-flL-for-human-
foods such as soy and gralns, and lL also says no Lo chemlcal subsLances and processed food addlLlves whlle
recommendlng range-fed poulLry and beef. ualry ls sLlll allowed on Lhe ulleLLanLe approach. neanderLhln
doesn'L really operaLe wlLh such levels. Powever, roLeln ower may be more pracLlcal for some people who
wlsh Lo resLrlcL Lhelr dleL a llLLle less or aL leasL drlfL aL llLLle beLween Lhe 3 levels of commlLmenL.
roLeln ower also counLs carbs, even for Lhe urlsL approach, alLhough lL allows for a few more carbs each
day. 1he dleL ls 30/30 concerned wlLh welghL loss and general healLh.
Carb resLrlcLlon ls Lhe prlmary concern and besldes LhaL Lhe focus ls more on eaLlng adequaLe amounLs of
proLeln -- and less on eaLlng faL. lL's noL really a genulne "hlgh proLeln" dleL desplLe Lhe name -- more llke an
"adequaLe proLeln" dleL.
a|eo vs. Cmega d|et
known aL leasL ln uenmark Lhls ls a dleL LhaL ls mosLly concerned wlLh Lhe glycemlc lndex (Cl) of foods and Lhey
have used Lhose lndexes Lo creaLe a new food pyramld LhaL puLs poLaLoes, pasLa and whlLe bread aL Lhe Lop.
Powever, lL ls noL necessarlly a low carb dleL as bread ls allowed as long as lL's made wlLh whole gralns. aleo
doesn'L use Lhe concepL of Cl dlrecLly and lL ls noL Lhe deflnlng aspecL of a food. Powever, mosL paleo foods
Lend Lo be have low Cls compared Lo Lhe Lechnologlcal foods llke bread.
a|eo vs. |ow-fat, h|gh-carb d|ets
1hls should be sorL of obvlous lf you read Lhese pages. Powever, Lo sum up: neanderLhln doesn'L resLrlcL Lhe
meaL, faL or carb you can eaL, buL lL does requlre you Lo eaL llke our sLone age ancesLors. neanderLhln has one
cenLral source of energy and nuLrlLlon: meaL and whaLever faL ls aLLached Lo lL. neanderLhln knows LhaL
humans requlre Lhe proLeln and faL from meaL Lo funcLlon properly, whereas we do not need very much
carbohydraLe Lo funcLlon opLlmally, whaL we geL from vegeLables and frulL ls absoluLely enough. 1he ofLen 60-
70 carb recommended by low-faL dleLs ls way Loo much compared Lo Lhe dleL we're evoluLlonarlly adapLed Lo
eaL.
a|eo vs. |ow-ca|or|e d|ets
aleo doesn'L belleve LhaL you should sLarve yourself qulLe Lo Lhe exLenL LhaL some dleLs seem Lo advocaLe (l've
seen recommendaLlons from 600 Lo 1300 kcal per day). SLarvaLlon dleLs LhaL run LhaL low Lend Lo do bad Lhlngs
Lo Lhe body and can'L be used as a ||fe sty|e. All such dleLs are ulLlmaLely seL up for fallure, because ln sLarvlng
Lhe body you lower lLs meLabollsm, and Lhen when you sLarL addlng more calorles Lo your dleL you replenlsh
your faL sLores as Lhe meLabollsm only slugglshly moves upwards. 1hls ls also whaL's called "yoyo" dleLlng.
MosL low-calorle dleLs are, lncldenLally, low-faL Loo. 1hls compounds all Lhe problems of Lhe Lwo approaches. A
body LhaL runs on noLhlng buL sugar (carbohydraLe) lacks Lhe llfe susLalnlng proLeln and faL LhaL a healLhy dleL
should provlde. ?ou could of course eaL low-carb, low-calorle, and whlle lL ls cerLalnly beLLer Lhan low-faL, low-
calorle, you sLlll geL Lhe problems of lowered meLabollsm.
neanderLhln DCLS run a calorle deflclL, because LhaL ls Lhe CNL way you can lose welghL shorL of surgery (yes,
Lhe laws of physlcs MuS1 be obeyed). 8uL lL Lends Lo auLomaLlcally hlL [usL sllghLly below Lhe currenL need.
Many have reporLed loslng plenLy on a dleL of 2300-3000 calorles, whlch ls a vL8? senslble calorlc lnLake when
you're currenLly overwelghL aL 110 kllos and are used Lo eaLlng more llke 4000-4300 kcal.
As a rule a person's appeLlLe wlll reduce lLself as he or she loses welghL and wlLhouL much consclous LhoughL
welghL wlll sLablllze aL Lhe opLlmum level glve and Lake some kllos (some people have dlfferenL meLabollsms,
some are exLremely sedenLary, some wlll cheaL a wee blL more Lhan oLher persons, some wlll be hurrled people
who forgeL Lo eaL qulLe Lhelr opLlmum share of food, eLc.)
a|eo vs. the b|ood type d|et
uesplLe lLs sclenLlflc looklng appearance u'Adamo's book ls noL a work of sclence. 1here are also some glarlng
errors ln hls work, e.g. he does noL know Lhe Lrue evoluLlon of blood Lypes and has goLLen Lhls very lmporLanL
and baslc facL all backwards (1ype C ls nC1 Lhe hunLer gaLherer blood Lype). Also, lL doesn'L seem clear from a
sclenLlflc vlew LhaL eaLlng cerLaln foods wlLh cerLaln lecLln are dangerous Lo Lhe healLh of LhaL person. llnally
hls food recommendaLlons are very, very speclflc and lL ls slmply noL sclenLlflcally proven LhaL Lhey help, nor
LhaL Lhey relaLe ln any way Lo hls underlylng (equally shaky) Lheorles. A'damo has never publlshed even CnL
arLlcle ln a peer revlewed [ournal. 8uL boLLom llne ls LhaL lL ls lmposslble Lo LrusL someone who doesn'L even geL
hls mosL lmporLanL and cenLral facLs sLralghL.

IA - &A
Can you fee| fu|| [ust eat|ng meat and vegg|es -- don't you need some bread or potatoes?
?ou w||| feel very saLed and pleasanLly full when eaLlng neanderLhln-sLyle, sufflclenL proLeln and faL ls Lhe besL
sources of saLleLy -- and lL keeps you feellng full for a longer Llme Lhan anyLhlng else. ?ou won'L feel bloaLed llke
a balloon afLer eaLlng a meal, buL Lhe feellng wlll be more pleasanL. uon'L belleve lL? 1ry lL ouL for [usL one day.
Doesn't meat cause arthr|t|s and osteoporos|s?
no. 1here ls no such evldence from Lhe sLudles of fossll records or modern hunLer-
gaLherers. http:]]www.westonapr|ce.org]trad|t|ona|_d|ets]nat|ve_amer|cans.htm|
Doesn't meat cause co|on cancer?
no. 1he evldence ls based on lsolaLed proLeln powders, noL on
meaL. hLLp://www.powerhealLh.neL/selecLed_arLlcles.hLm
Doesn't fat make you fat?
Cbvlously faL Lends Lo do LhaL when you eaL on a hlgh-carbohydraLe dleL. When you eaL paleo-sLyle Lhls does
noL happen, because paleo foods are more saLlsfylng and Lhe faL you eaL ls Lhe only hlgh-energy food (you don'L
geL Lons of hlgh-energy carb). ?ou Lhlnk Lhls "can'L be"? Well, Lhere are many people who have losL on an all
meaL, veggles and frulL dleL. lL works.
Doesn't a|| that fat g|ve you h|gh cho|estero|?
Cenerally your cholesLerol 2/)3,&0 lmproves when you are on Lhe aleo dleL. 1oLal cholesLerol may rlse a llLLle,
buL generally Lhe raLlos beLween PuL and LuL lmproves, as do your 1rlglycerlde counL (lL drops). lf cholesLerol
worrles you, geL lL LesLed before your sLarL Lhe dleL and afLer a couple of monLhs Lo see how Lhe dleL has
lmpacLed LhaL area. AcLually, Lrlglycerldes Lend Lo be hlgher on hlgh-carb dleLs.
Isn't heart d|sease a consequence of th|s d|et, a|| that saturated fat?
SLudles of prlmlLlve socleLles (who eaL preLLy much llke neanderLhln) do noL Lend Lo have very much (lf any) of
hearL dlsease. SaLuraLed faL fell from grace back ln Lhe flfLles, buL lL dld so wlLhouL any real evldence. 1o see
LhaL Lhe case lsn'L clear cuL, se 1he SofL Sclence of uleLary laL. 1he words cholesLerol and hearL dlsease usually
go hand ln hand. 1hls ls due Lo Lhe Lheory known as Lhe Llpld PypoLhesls (aka. Lhe dleL-hearL hypoLhesls). 1hls
Lheory sLaLes LhaL lf you eaL saLuraLed faL lL causes hlgh cholesLerol, and LhaL hlgh cholesLerol causes hearL
dlsease, or more speclflcally arLeroschlerosls or "clogglng of Lhe arLerles". Powever, [usL because you have a
Lheory doesn'L make lL rlghL. So far nC evldence exlsLs LhaL llnks paleo or even ALklns wlLh hearL dlsease. nor
does low-carb dleLs cause hlgh cholesLerol ln normal people, boLh ALklns and Lhe urs. Mlchael and Mary Lades
have LreaLed probably 10,000 people wlLhouL lll effecLs on Lhe cholesLerol proflle. 1PlnCS (see llnks) have a loL
of lnformaLlon of Lhls sub[ecL, as does Lhe WesLon A. rlce loundaLlon. 8ead "1he CholesLerol MyLhs" by uffe
8avnskov Lo dlsabuse you of your fears.
It's a|| [ust water we|ght |oss, |sn't |t?
?ou can'L keep loslng waLer afLer 6 monLhs and 30 pounds llghLer. lL's bound Lo be mosLly faL. 1he only waLer
welghL loss LhaL occurs can happen ln Lhe flrsL week or Lwo lf you eaL very, very few carbs and Lhus are unable
Lo replenlsh your glycogen sLores. 1hls ls ofLen Lhe resulL of Lhe lnducLlon/lnLervenLlon phase of some dleLs
(llke ALklns or roLeln ower), buL neanderLhln Lends Lo lnclude enough carbs so LhaL Lhls flush-ouL does noL
happen.
Do you eat var|ed enough on [ust meat, vegg|es and fru|t?
?es, Lhe dleL ls varled enough and lL ls sLlll Lhe dleL LhaL humans are adapLed Lo eaL. vegeLables and frulL are far
superlor nuLrlenL sources compared Lo gralns, legumes and poLaLoes. Also, vegeLables and frulL do noL conLaln
nearly Lhe same amounLs of Loxlns or anLl-nuLrlenLs LhaL legumes and whole-graln producLs may. hyLlc acld ls
a prlme example of an anLl-nuLrlenL and lL conLrlbuLes Lo rlckeLs, a dlsease where Lhe bones fall Lo mlnerallze.
8lckeLs ls also known as "1he Lngllsh ulsease" due Lo Lhe facL LhaL a loL of chlldren aLe vasL amounLs of oaLs and
suffered from Lhls dlsease (a problem solved by maklng Lhe klds drlnk mllk and eaL an egg a day).

Doesn't a|| that prote|n cause k|dney d|sease?
1he research doesn'L seem Lo supporL Lhls. As long as you're a normal, healLhy person wlLhouL exlsLlng kldney
dlsease Lhere's no rlsk. lf you already have a kldney problem you should probably eaL less proLeln and more faL.
Check ouL Low carb research on kldneys. Also, lf you remember Lo drlnk whenever you're LhlrsLy lL helps ease
Lhe load on Lhe kldneys - buL LhaL's Lrue for any dleL.

What about women who're pregnant or breast feed|ng?
uon'L change your dleL drast|ca||y when you're pregnanL or breasL feedlng. 1he body Lakes a blL geLLlng used Lo
Lhe new way of llfe (you also shouldn'L do SllmlasL or any oLher dleL LhaL changes a loL). Powever, your can
easlly apply a loL of Lhe advlce here ln order Lo geL a healLhler dleL (moderaLe slashlng of carbohydraLe ls a valld
approach). Powever, lf you've already on dolng low-carb Lhere's no reason you should change your ways [usL
because you geL pregnanL. ?ou uC geL way more nuLrlenLs and proLelns/compleLe amlno aclds Lhan any oLher
known dleL.