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:
- Protein: This should be approximately the size of your palm, or larger depending on how hungry you are.
- 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.
- 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.
Once you’ve started to lead a paleo lifestyle, you will want to gather a little baseline information:
- Take some full body photos. This will help you gauge your physical appearance as you start to lose bodyfat and gain muscle.
- 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.
- Measure your waist and hips and come up with your waist-to-hip ratio by using the following online calculator: http://www.healthcalculators.org/calculators/waist_hip.asp