I am not a Doctor or any kind of health care professional. All the information I'm providing is from the research I've conducted myself for my own weight loss goals. Also, the products I'm promoting are products I have personally tried and have worked well for me. Please keep in mind that results will be successful upon a serious lifestyle change that stays constant.
3. 3
Terms and Conditions
I am not a Doctor or any kind of health care
professional. All the information I'm providing is from
the research I've conducted myself for my own weight
loss goals. Also, the products I'm promoting are
products I have personally tried and have worked well
for me. Please keep in mind that results will be
successful upon a serious lifestyle change that stays
constant.
ALL RIGHTS RESERVED
No part of this product may be reproduced, copied
or transmitted in any form what so ever. This includes
but not limited to: photocopying, recording,
mechanical, electronic or by electronical
storage/retrieval system without written permission
and dated permission from the author.
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Table of Content
Terms and Conditions ........................................3
Chapter 1 ......................................................5
Mind set...................................................5
My Experience............................................6
Chapter 2 ......................................................9
The Science...............................................10
Chapter 3 ......................................................11
Getting your kitchen ready.............................11
Chapter 4 .......................................................13
Let's get cookin'...........................................13
Chapter 5........................................................17
Exercise, let's get burnin'................................17
Chapter 6.........................................................20
Last thoughts...............................................20
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Chapter One
The first thing to keep in mind when starting the
Paleo lifestyle is that it is not a diet. You don't count
points, calories, or measure everything single thing
you eat. Yes, you do need to watch the amount of
carbs you however this is very easy to do. Another
thing to keep in mind is you don't have to give up the
things you love. Breads, chocolate, desert, you get to
keep all this by changing your lifestyle. Don't worry, I'll
touch base on this and go into more detail to answer
as many questions as you may have.
The second thing you need to keep mind is this
lifestyle has been around for ages. When the cave
men were around they didn't eat pop tarts for
breakfast, ham subs for lunch and pizza for dinner.
They ate eggs from the local birds, meats from the
mammals they killed and fresh veggies and fruits from
the earth. This is how they kept strong, healthy and
contained as much energy as they needed to not only
live but to protect their village. Think about your
own life right now. You're so busy with the kids that
half the time you probably don't have time to even eat
breakfast or maybe it's a donut on the go. By lunch
you're starving so you eat something heavy like fried
fast food or maybe a foot long sub with little to no
veggies. Within 30 minuets after eating lunch you
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want to crawl under your desk and sleep away the
massive amount of carbs you just ate but you need to
go to that dreaded 1pm meeting your monotone boss
is holding while you fight off falling asleep. Then by
the time you go home you're wore out and don't want
to cook dinner so it's either pizza delivery or a big
bucket of fried chicken from your local fast food joint
with a long night of indigestion and gas. Yep, that was
my life too until I started to look into low carb
cooking.
Now, before I go into all of the details as to how to
get started and how your body will react let me tell
you a little about my own experience when I started
paleo cooking just so you can learn from my own
mistakes that I had to learn from. When I got started
I quickly jumped into it without really looking for the
proper recipes or reading the proper information
rather I was so excited about trying something that I
really felt was going to work for me this time around.
Like many American's, I've been on many different
diets and diet pills that either worked for a small time
or didn't work at all so I just gave up and went back to
my own way. But this time I really felt this was going
to work and let me tell you it did but only after I
learned from some mistakes I had made.
The first mistake I made was doing "cheat" days.
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Cheat days while doing the Paleo lifestyle is a no no,
I'll explain the science behind this later on. The
second mistake I made was not drinking enough water.
Lastly, the third mistake I made, which is a major one,
was looking in the wrong places for low carb recipes.
At first I was just doing a quick search for "low carb or
paleo recipes" but after looking further into the
recipes (after cooking them and eating them already)
I found they WEREN'T LOW CARB! The only true way to
change your lifestyle and to benefit from it is to make
sure you have the proper recipes to cook for you and
your family. My very first cook book I purchased and
fell madly in love with was The Paleo Leap Cook Book.
The great thing about this cook book is that not only is
it a cook book but you can meal plan for the weeks
coming so you can get your shopping list ready to go.
Also, this cook book comes with awesome deserts!
That was a plus for me.
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Chapter Two
Before going into the science of how low carb
eating works in your body, let's talk about how a high
carb diet works in our bodies. When we get tired we
instantly think "I need some carbs". Why do we do this?
Easy. Because of the quick burst of energy we receive
while eating or right after we're done eating. This
burst of energy comes from our bodies when we
consume carbs because once they are consumed, they
are quickly turned into glucose. Our pancreas releases
insulin to handle the glucose levels. There is a three
stage step to this.
Step 1) It moves the glucose into your blood
stream, pumping through your body's cells
for immediate energy.
Step 2) What ever is left over is then transported to
your liver where the extra energy is then
converted into glycogen. Glycogen is
stored in the liver as well as the muscles
for future energy usage.
Step 3) After all of the glycogen stores are filled up,
the rest is then turned into fat.
A high protein diet, however; will not have this effect.
So how does it work for low carb eating? Easy, one
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word, Ketosis. Ketosis is a natural thing that we do
every day regardless of the amount of carbs we
consume but the less carbs we eat the harder ketosis
works. How does it work? When the fat is broken
down by your liver, glycerol and fatty acid molecules
are then released. Fatty acid will then be broken
down even further and because of this the process is
called ketogensis. Once this happens, a ketone body
called acetoacetate is then produced. Acetoacetate
will then be converted into two other types of ketone
bodies known as BHB (Beta-Hydroxbutyrate and
Acetone. Long story short, the BHB is fuel for your
brain and muscles and Acetone is mostly going to be
excreted as waste. The low down is, since glucose will
no longer be your main source of fuel, your body will
tap into your extra fat storage that we discussed a bit
ago thus turning that unused energy into usable
energy that your brain and muscles desperately need.
Simple as that.
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Chapter Three
Now it's time to get your kitchen ready for your new
journey in life. First, I want you to grab a trash bag
and throw everything away in your pantry/cupboards,
fridge and freezer that is high in carb. If anything is
unused and able to be donated please do so but if
anything has been used/opened go ahead and throw it
away or ask a close family member if they would like
it. I know what you're thinking, I thought the same
thing when I started from scratch. That's a waste of
money! Yes but the more you wait to get started on
this lifestyle change the more you're going to keep
putting it off. Just start today and you won't regret it.
One major thing I did was obtained many coupons for
my shopping trips. You can find a lot of meat and
cheese coupons right online or in your local Sunday
newspapers, I highly recommend it.
The second thing you need to do is get these couple
very much important items before starting your new
lifestyle. Remember me telling you one of my biggest
mistakes was not drinking enough water? That is one
of the biggest things you need to purchase for this
lifestyle. If you choose to drink tap water that is fine
however; I highly recommend you drink a couple liters
of Smart Water. The reason why I suggest this is
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because while your body is getting used to your
lifestyle change, you're going to be getting rid of a lot
of salt and potassium. If you don't already know,
Sodium and Potassium are very important for your
body and brain to function properly. Another way to
keep your sodium levels up, which is another highly
recommend item from me, is making an 8oz glass of
your favorite broth using a bouillon cube. My favorite
was always the beef bouillon cubes but use whatever
you would like. Lastly, your best friend, ketone strips.
Using the Ketone Strips you'll be able to see how far
along into Ketosis you are and to know that your
lifestyle change is actually working. The scale may
take a little time to catch up but I swear almost over
night you'll drop a couple pounds out of no where.
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Chapter Four
I had mentioned the paleo leap cook book earlier,
this was my starter cook book. Though I only started
off with that one, I highly recommend to have a few
on hand. I suggest this because with this new lifestyle
you want to get excited about trying new things and
with trying new things you want to have many
different things to choose from. In time you'll find
that you have favorites and want to make a certain
thing once a week, nothing wrong with that! But, in
the mean time, you need to have lots to pick from.
Maybe you have a picky husband or wife or even have
kids that are a little hard headed about trying new
things. Having many different cook books to choose
from is a great way to keep everyone happy. I suggest
having a family sit down and picking out items
together before making your shopping list. Do this
maybe once a week to plan for the week ahead.
I highly recommend 1000 Paleo Recipes. It isn't a
"cook book" per say but you have so much to choose
from. Everything from breakfast, side dishes,
appetizers to deserts. The appetizers are wonderful, I
used many of them to throw parties at my place and
nobody had a clue they were low carb! Sneaky me!
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Another great book I recommend is The Paleo Grubs
Book. I actually recently got this book when I saw
that they were giving away two free ebooks! Getting
the paleo grubs book today will get you free access to
their paleo desserts and paleo slow cooker meals
ebooks as well as a 10 week meal plan. I made two of
the slow cooker meals just last week and LOVE LOVE
LOVE them! Super easy, quick and very tasty. Can't
beat that when you're in a rush. I have to admit, I
haven't tried any of the desserts yet but I have looked
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through them and I'm itching to try the peach cobbler.
It's been I don't even know how long since I've had
peach cobbler.
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Chapter Five
Now that you're getting into your new lifestyle
you're going to want to start to burn extra fat off by
exercising. I don't recommend starting to exercise
until you're about two to three weeks into the paleo
lifestyle. I only say that because your body is going
through a lot of changes. It's been so used to carbs for
fuel and now that you're getting most of your fuel
from unused fat, you're going to feel a little off. I'm
not going to lie, getting started with the paleo
lifestyle can be rough for the first week to about three
weeks in. Everyone reacts differently. With me it took
a little less than two weeks then I started working out.
Just whatever you do, don't give up, it's like anything
new. It's going to be a rough climb at first but once you
top that hill it's all smooth sailing from there.
What exercises you choose to do to best fit your
body's needs is completely up to you. Everyone has a
different trouble area(s) that he or she wants to work
on so I can't really tell you what to do as far as
specified exercises but I can recommend some
awesome equipment that I personally use and have
worked well for me.
Whenever someone asks what gym I go to, I always tell
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them I would rather not waste my money there. Why?
Because every time in the past when I failed I would
just stop going to the gym. Either I found an excuse to
not go such as the whether or I had to study or
something then I would just cancel my gym
membership and not go. Also, I felt very self conscious
there. Who doesn't when you're noticeably over
weight? My theory is, if you purchase it to be in your
home you're more than likely going to use it. You're
not going to invest in a new car for it to just sit in your
garage are you? Then why invest in a nice treadmill
when you're just going to throw clothes on it?
The first and only treadmill I've had to buy so far is
the Weslo Cadence G 5.9 treadmill. It's comfortable
on my knees, very smooth for running on but what I
like about it most is that it's compact. When I'm doing
using it I can fold it up and put it against my living
room wall so that it's not in the way. If you have a
small living area I highly recommend this or another
one that is compact like it.
If you're someone with bad knees, the best thing to
start off with is an elliptical. I recently purchased the
2 in 1 cross trainer elliptical because I wanted to start
to go biking this summer. Now I switch between
running on my treadmill and biking/walking on the
elliptical. One of my good friends, who recently
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started working out with me, uses this when she
comes over and she loves that her knees don't hurt her
at the end. She had used my treadmill a few times and
said by the night her knees would ache. So I highly
recommend this elliptical for someone who tends to
have knee issues.
Lastly, kettlebells are your best work out friend.
Weather you're looking to ton or to build muscle,
these are the best to at least get started with. If
you're just toning up, stick with these. Kettlebells are
less like to hurt your wrist and give you an even
amount of weight with each workout. They have a
very easy grip with less changes of slipping out of your
hand(s).
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Chapter Six
The first step may be hard, the second step will be
easier whatever you do though don't give up because
just imagine yourself in six months from now. Don't
stop, it will be worth it. Lastly, they say in order to
form a habit, good or bad, just do it for thirty days and
then you'll have formed your new habit. Soon this new
lifestyle will be second nature to you. Good luck with
your new adventure in life and I hope I was able to
lead you in the right direction for a good start.
