KCP006 - The Paleo Diet

Episode 6: Dr. Loren Cordain's Paleo Diet.

For complete show notes, including all the references and associated links click on the following link Keto Confidential (Episode KCP006) to go to our website.

The Paleo Ground Rules:

1. All the lean meats, fish, and seafood you can eat.
2. All the fruits and non-starchy vegetables you can eat.
3. No cereals
4. No legumes
5. No dairy products
6. No processed foods

Approved Paleo Snack Foods:

1. Fresh fruit of any kind.
2. Homemade beef jerky (without salt).
3. Homemade dried salmon strips (without salt)
4. Raw vegetables: carrots, celery sticks, cherry tomatoes, mushrooms, broccoli, cucumbers, cauliflower (with homemade guacamole or salsa dip).
5. Cold skinless broiled chicken.
6. Avocado or tomato slices.
7. Nuts: almonds, pecans, walnuts, filberts (limit to 4 ounces a day if you are trying to lose weight)
8. Dried fruit (limit to 2 ounces a day).
9. Hard-boiled egg.
10. Cold slices of lean beef.
11. Peel and eat shrimp.
12. Unsalted sunflower sunflower seeds (limit to 4 ounces a day if you are trying to lose weight).

Cordain's Seven Keys To A Paleo Diet:

1. Eat a relatively high amount of animal protein to the typical American diet.
2. Eat fewer carbohydrates than most modern diets recommended, but eat lots of good carbohydrates – from fruits and vegetables, nit from grains, starchy tubers,and refined sugars.
3. Eat a large amount of fiber from non-starchy fruits and vegetables.
4. Eat a moderate amount of fat, with good (monounsaturated and polyunsaturated) fats than bad (trans and certian saturated) fat, and nearly equal amounts of omega 3 and omega 6 fats.
5. Eat foods with a high potassium content and a low sodium content.
6. Eat a diet with a net alkaline load.
7. Eat foods rich in plant phytochemicals, vitamins, minerals and antioxidants.

Links:

The Paleo Diet Website

References:

Audette, Ray, Gilchrist Troy. Neanderthin: A Caveman's Guide to Nutrition, Paleolithic Press, Dallas, TX, 1996.

Cordain, Loren, Ph.D. The Paleo Diet: Lose Weight and Get healthy by Eating the Foods You Were Designed to Eat. New York, NY: Houghton Mifflin Harcourt. 2011.

Eight Foods That Can Cause Inflammation., Arthritis Foundation, Accessed August 22, 2018.

Crovetti, R., Porrini M., Santangelo A., Testolin G. The Influence of The Thermic Effect of Food on Satiety. European Journal of Clinical Nutrition, Stockton Press. 1998

Fenon, Tanis, Lyon, Andrew (et al). Meta-Analysis of the Effect of the Acid-Ash Hypothesis of Osteoprosis on Calcium Balance. Journal Of Bone and Mineral Research, November 11, 2009.

Jabr, Ferris. How to Really Eat Like a Hunter-Gatherer: Why the Paleo Diet Is Half-Baked. Scientific American, June 3, 2013.

Kinabo, J.L., Durnin J.V.G.A., Thermic Effect of Food in Man: Effect of Meal Composition, and Energy Content. British Journal of Nutrition, February 9, 1990.

Lam, Yan, Ravussin Eric. Analysis of Energy Metabolism in Humans: A Review of Methodologies. Molecular Metabolism, September 2016.

Phinney, Stephen M.D., Volek, Jeff, Ph.D. The Art And Science Of Low Carbohydrate Living. Beyond Obesity LLC. 2011

Phinney, Stephen M.D., Volek, Jeff, Ph.D. The Art And Science Of Low Carbohydrate Performance. Beyond Obesity LLC. 2011

Schwalfenberg, Gerry. The Akaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health? Journal of Environmental and Public Health, 2012.

Westerterp, Klass. Diet Induced Thermogenesis. Nutrition & Metabolism, August 18, 2004