DAY 1. What s So Great About Paleo Reboot? TOTAL HEALTH

Size: px

Start display at page:

Download "DAY 1. What s So Great About Paleo Reboot? TOTAL HEALTH"

Moses Cunningham
6 years ago
Views:

DAY 1 What s So Great About Paleo Reboot? TOTAL HEALTH Welcome to Paleo Reboot! You probably have a great reason for starting Paleo Reboot, and you re ready to jump right in.

1 DAY 1 What s So Great About Paleo Reboot? TOTAL HEALTH Welcome to Paleo Reboot! You probably have a great reason for starting Paleo Reboot, and you re ready to jump right in. Maybe a friend lost some weight and can t stop raving about Paleo, or you heard how delicious Paleo can be and something clicked for you. Your source of motivation is very important, but you might not know exactly why Paleo Reboot is such a great choice especially compared to the many other diet plans that are out there. So what makes Paleo Reboot different? The Paleo Reboot plan excludes grains, predominantly insoluble fiber, which is not as healthy as the soluble fiber found in the vegetables and fruits on the plan. Soluble fiber reduces the risk of cardiovascular disease, cancer, and gastrointestinal diseases. Paleo Reboot foods such as vegetables, fruits, protein, and healthy fats are packed with phytonutrients, antioxidants, minerals, and vitamins that are crucial for great health. If you follow a well-thought-out Paleo Reboot meal plan you will not need to worry about micronutrients or macronutrients in your diet. No more weighing, counting, or measuring your food before enjoying it. You will eat a range of lean proteins such as beef, chicken, and fish as staples which means your diet will contain about percent protein much more than a standard diet or other modern healthy diets. This is important because eating a high-protein diet reduces your risk of cardiovascular disease. Paleo Reboot choices are usually low on the glycemic index (GI). Foods low on the GI are stable energy sources and digested slowly preventing spiking and sharply falling blood sugar. Maintaining level blood sugar means you can avoid mood swings, fatigue, food cravings and cut your risk of gout, hypertension, heart disease, obesity, and diabetes. Your urge to nap in the afternoon or mid-morning will be a thing of the past. 21 DAY PALEO REBOOT: Your Total Body Transformation 1

2 Paleo Reboot is a high potassium and low-sodium diet. Diets that include highly processed grain products tend to have the reverse ratio (high sodium/low potassium) which increases your risk of high blood pressure, cardiovascular disease, and stroke. The optimum ratio of these chemical elements is about 7:1 with potassium being the higher number. The fresh wholesome foods that make up the Paleo Reboot plan usually end up producing this healthy balance. Have you ever considered if your diet is alkaline or acidic? Probably not, but this balance can have an impact on your health. If your diet is predominantly acidic, you could be at risk for a plethora of issues such as kidney stones, osteoporosis, hypertension, high blood pressure, and stroke. The Paleo Reboot plan produces an alkaline environment in the body because the bulk of foods in the diet vegetables and fruits are alkaline and the plan eliminates many acidic foods, grains, cheeses, legumes, and high salt foods. Paleo Reboot vs. Other Modern Diets You may have researched other popular modern diets on your quest for the best plan and noticed that the Paleo Reboot plan has some similarities and differences with some of these other choices. Paleo is often lumped in with gluten-free, low-carb, and sugar detox plans because they look like they share components of healthy eating. This is true, to some extent, but Paleo Reboot has distinct guidelines which eliminates many more foods than the other modern diets in the comparison. If you need to follow a gluten-free diet, it is usually to correct or treat an underlying health condition like celiac disease. Like Paleo Reboot, this is a lifelong choice not a plan for a short term benefit. Gluten-free diets are only concerned with eliminating gluten and do allow many gluten-free grains that are avoided on the Paleo Reboot plan. None of the other foods to avoid from the Paleo Reboot list, such as dairy or legumes, are taken out of the gluten-free diet either. You will notice countless gluten-free products on your supermarket shelves that fall squarely in the processed foods camp, definitely not Paleo! Many people confuse low-carb diets with Paleo because both plans are considered to be meat diets. The crucial difference lies in the fact that 21 DAY PALEO REBOOT: Your Total Body Transformation DAY 1 2

3 most low-carb diets are designed specifically to promote weight loss, and Paleo Reboot is more concerned with long term good health. This means low-carb dieters are obligated to count every carb they put in their mouth, including the healthy fruits and vegetables that are abundant on the Paleo Reboot plan. This can be very exasperating when you are starving after a long day and just want to eat something without looking at a spreadsheet. Low-carb still allows many foods on Paleo Reboot exclude list such as dairy, processed foods (as long as they are low-carb), legumes, and beans. The sugar detox plan is a diet that removes all sugars, including the natural sugar found in fruits and some vegetables, and grains. The idea is to eliminate the cravings and addiction to sugar that most people have in our highly sweetened life. This is a very healthy ambition and can actually be done in the scope of doing your Paleo Reboot plan. Paleo Reboot also does not allow sugar, including natural ones such as honey and maple syrup, but does not draw the line on fruit. This means a person following the Paleo Reboot plan can be simultaneously detoxing from sugar, but a sugar detox dieter is not Paleo. Sugar detox allows dairy, beans, legumes, and processed foods, as long as they are grain-free and sugar-free. Other Diet Paleo Similarities Paleo Differences GLUTEN-FREE (used to treat gluten intolerance or celiac disease) LOW-CARB (used to lose weight) SUGAR DETOX (used as a short-term detox from sugar of all types) Gluten-free Sugar-free Lots of protein, fruits, and vegetables Encourages healthy fats Grain-free Completely grain-free Legumes and beans excluded Limits starchy vegetables Sugar-free Not low carb No carb counting Grain-free No legumes or beans Eliminated processed meats Legume and beans excluded 21 DAY PALEO REBOOT: Your Total Body Transformation DAY 1 3

Easing into Paleo Reboot When you go to a lake do you hurl yourself off the dock or beach into the water to get over the shock quickly or do you ease yourself in one chilly inch at a time?

4 Easing into Paleo Reboot When you go to a lake do you hurl yourself off the dock or beach into the water to get over the shock quickly or do you ease yourself in one chilly inch at a time? Both methods certainly work and you end up in the water either way. This lake immersion situation can also be applied to starting the Paleo Reboot plan. Are you going to go strict Paleo with no grace period or take out one category of food at a time to minimize the impact on your body? There is no right answer, but taking the plunge is obviously the quicker way to get to the end goal. You can still ease yourself into Paleo Reboot by preparing mentally for this journey because having a positive prepared mindset is crucial to your success. Keep educating yourself: Any lifestyle change is a learning experience and even veteran Paleo enthusiasts keep up on the latest research, newest recipes, and search out like-minded people. In the first month, you will learn so many facts about food and the health benefits or risks associated with your choices that you might feel overloaded. Keep at it. Read articles online, study cookbooks and ask questions in the many forums found on Paleo websites. Don t worry about being perfect: You might not get the Paleo Reboot diet 100 percent right to begin with, and it is unrealistic to assume you will, even with the best of intentions. This is a strict diet so you might find it hard to eliminate everything all at once because like many other things in life, eating particular foods can be a habit and a comfort. Instead of focusing on perfection try to consider if you are making progress instead. If you happen to go for dinner at a friend s house and eat something non-paleo, don t be hard on yourself. Start fresh the next day and move on. Eventually, Paleo will become second nature. Eat when you are hungry: Paleo is not about counting calories or weighing your portions; it is about eating whole nutritious foods in order to nourish your body. If you are trying to lose weight keep an eye on your fat consumption to an extent, but if you are hungry, eat 21 DAY PALEO REBOOT: Your Total Body Transformation DAY 1 4

something. You might find that six small meals spread out during the day suits your body. Do what is right for you but do not let yourself get too hungry.

5 something. You might find that six small meals spread out during the day suits your body. Do what is right for you but do not let yourself get too hungry. Surround yourself with support: You will be making a significant lifestyle change when starting the Paleo diet, so it is a good idea to get the support of family and friends to back you up. You will have some weak moments when a jelly donut or a bag of salt-and-vinegar chips looks appealing to you. A cheering section, only a call or text away, could be the difference between conquering the craving or wiping powdered sugar off your mouth. A support system can also remind you why you have made changes in your life and reaffirm your goals. This makes you accountable. If you do not have people in your life who can fit into this positive role, you can find a whole community of motivating people online or locally who also follow the Paleo plan. This vibrant community thrives on success stories and is a valuable resource for tips, resources and pats on the back. Keep a journal: Writing down your goals and tracking your progress can be a powerful tool as you start your Paleo Reboot plan. That list of things you want to achieve or reasons for starting the plan can be a touchstone when you need a quick reminder. It is also incredibly gratifying to check off each achievement and celebrate your success. Make sure your goals are realistic and put as much detail in as possible. As you continue following the Paleo Reboot plan, write down your food intake, exercise, comments concerning any setbacks, and general emotional. These details can pinpoint times of the day when your energy so you can course correct with a snack or activity. 21 DAY PALEO REBOOT: Your Total Body Transformation DAY 1 5

Prove You Are Ready For Healthier Living - Kick the Fat, Sugar, and Salt Food Trifecta

Adult food challenge Prove You Are Ready For Healthier Living - Kick the Fat, Sugar, and Salt Food Trifecta If you are serious about improving your health and life span, you are ready to kick the treacherous