Saturday, December 31, 2011
What to Eat?
Before you read any further, please understand that this is not a "diet", this is a lifestyle change. Some of you will pick it up quickly and want to eat this way forever, others will find it incredibly difficult. Changing the way you think about food and breaking lifelong additions (ice cream for me!) is not easy. If this was easy, everyone would do it.
Not everyone will agree with our food list, there are lots of controversial foods out there. Whether it be salt, sweet potatoes, carrots, whey protein, agave...the list is endless. Our prescription is fairly simple, and if you have to ask, its probably not ok.
What to Eat
General Rx:
Eat meat, veggies, seeds and nuts, some fruit, little starch (as in starchy vegetables) and no sugar. Drink water, water, water, coffee, or tea.
Detailed Rx:
* DO NOT EAT: Grains, Rice, Dairy (including whey protein), Legumes, Sugar, or Processed Foods
* DO NOT DRINK: Soda, Alcohol, sports drinks, etc
* Keep intake to levels that will support exercise but not body fat.
FENCE FOODS - These are foods that are questionable on a strict paleo diet. You can choose whether or not to eat them or tinker with them throughout the challenge to see how your body reacts. You must DEDUCT 1 POINT FOR EACH SERVING of a fence food or excess of 12oz of coffee/espresso. These choices are better than a cheat and will allow you to cheat wisely.
1. Butter (technically dairy -- but the fat is good and
holds at high temp cooking, so scientifically second best choice behind coconut
oil for cooking)
2. Whey Protein or Egg Protein Powder (technically dairy,
but can provide many nutritional benefits, especially for athletes)
3. Sweet Potatoes (High glycemic load, but not a grain, but
not a veggie either)
4. Dried Fruit (same logic as sweet potatoes -- higher
glycemic load -- in this case from all the water being removed)
4. Vinegar (can cause yeast overgrowth in the body -- unless
it is apple cider vinegar which is great for boosting metabolism and
detoxification, also alkaline effect on body -- balsamic and other vinegars
lots of sugar and an acidic effect on body -- better to choose lemons or limes)
5. Deli meat and Bacon (Hard to regulate source, which
presents a problem because they are higher in fat and rarely coming from
grass-fed sources, also sugar is often used as preservative)
6. More than 12oz of coffee/espresso (250mg caffeine). Subtract
-1 for every additional 12oz.
How to Eat
Taking on this challenge will clean out your system. Do that by following the RX above. . Stick to the plan, even if the sugar cravings make you borderline psychotic.
General rule for meals: Eat a piece of protein the size of your palm, then fill the rest of your
plate with veggies. Use reasonable amounts of fat to deal with hunger. When you lean out
as much as you want, or if you are having trouble recovering from workouts, eat more fat. If your goals are weight loss, avoid starchy vegetables and more than 1 serving of fruit per day.
For approved foods, start here. Follow link and click on shopping list.
Now, for all burning questions, here are the answers:
Eggs-Yes.
Butter- Fence Food, -1. Choose grassfed, organic, for cooking purposes.
Coconut milk-Yes, you must read the labels to ensure its pure coconut milk without sugar/fillers.
Deli Meat-Fence Food, -1.
Sweet Potatoes-Fence Food, -1. If your goal is weight loss, avoid.
Bacon - Fence Food, -1. Aim for uncured, nitrate free.
White Potatoes-No.
White Potatoes-No.
Dried fruit-Fence Food, -1.
Salt-Yes, SEA SALT ONLY.
Vinegar-Yes.
Agave, Honey, Maple Syrup-No.
Peanuts -No. They are legumes. Try a new nut! Macadamia, marcona almonds, etc.
Tamari Sauce-No.
Coconut water-Yes.
100% raw Cocoa-Yes.
Wine in cooking-No. You can go 6 weeks without wine.
100% raw Cocoa-Yes.
Wine in cooking-No. You can go 6 weeks without wine.
-EPG
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