BALANCED MEALS

The Paleo Diet is not about counting calories or getting bogged down by weighing and measuring every meal. Calculating exactly how many calories you are consuming on a daily basis is not a practical, long-term approach. Also, the “calorie theory” must be questioned when looking at the hormonal and enzymatic effects of foodThe easiest and most convenient method of determining how much to eat is by using your hand as a guide. Every meal should contain a serving of high quality protein no greater than the size and thickness of your palm. Fill the rest of your plate with fresh fruits and vegetables, then add some good fats to balance the hormonal response following meals. The macronutrient ratio of 40 percent carbohydrates, 30 percent protein and 30 percent fat has been shown in various studies and training programs for elite level athletes to be ideal for decreasing body fat percentage while increasing total health. Eating four to six meals and/or snacks, moderate in protein, carbohydrate and fat will decrease insulin, increase glucagon and lead to greater fat loss.

MEAL TIMING

A protein adequate breakfast should be eaten approximately one hour after waking up. For the first two weeks on The Paleo Diet, I recommend decreasing your intake of fruit in favor of more vegetables and good fats. This will help reverse insulin resistance caused by a high-glycemic load diet of processed foods. The post-workout meal should be consumed within 30 minutes following exercise. This has proven to accelerate recovery time and enhance muscle tissue repair. This may also the best time to take your supplements.