How To Start

Start by removing all of the non-paleo foods from your refrigerator and pantry.  This includes wheat, dairy, corn, soy, sugar and sugar substitutes, beans/legumes and processed substitutes such as protein shakes and bars.

Next you will need to go shopping.  Shopping on a paleo diet becomes easy as you will visit the meat counter and vegetable/fruit area’s.  Most of the isles contain overly processed food so rule of thumb, stick to the perimeter of the grocery store.

Building a Meal
When planning a meal, follow these simple rules:

  1. Protein: This should be approximately the size of your palm, or larger depending on how hungry you are.
  2. Carbohydrates: You may source your carbohydrates from fruits and vegetables.  If trying to lose body fat, you will want to keep your fruit intake to 1 serving a day.  This should be consumed before 4 PM.  The vegetable servings on your plate should equal roughly two closed fist amounts.
  3. Fats: This will become your energy source, so choosing high quality, healthy fats is important.  Avocados, olive oil and nuts are all great sources.  A serving is approximate a handful of nuts or a single avocado.  Olive oil is best measured by placing your thumb and pointer finger together creating a circle. That circle is a rough measurement for a serving of oil.

Tracking Success
Once you’ve started to lead a paleo lifestyle, you will want to gather a little baseline information:

  1. Take some full body photos.  This will help you gauge your physical appearance as you start to lose bodyfat and gain muscle.
  2. Weigh yourself once a week, any more frequently and you will spend more time worrying about the scale than working on your food.  This should be done in the morning on a flat, non-carpeted surface.
  3. Measure your waist and hips and come up with your waist-to-hip ratio by using the following online calculator:

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