Implementing Paleolithic Nutrition (For Myself)
November 11, 2011 in 2011
If you’re reading more than one of the many great sources of information on paleolithic nutrition, you’ve probably noticed something: there isn’t one uniform recommendation for how to implement this diet. But, this is a good thing! You get to customize your choices to reflect your needs, your tastes, and your goals. I am still playing with my own implementation, but I have learned some very important aspects of this diet (at least for me) in my short time experimenting. I want to share my own experiences here, in case they help you decide how you will implement paleo for yourself.
As I mentioned before, it was health issues more than desired weight loss that brought me to paleolithic nutrition. I realize now that even though I was successful in losing weight with the low carb diets I tried before, I wasn’t successful at dealing with high baseline inflammation in my body and my insulin sensitivity was terrible. This is also why my first implementation of paleolithic nutrition needed adjustment.
My initial transition to paleo was actually really easy. I went cold turkey and started eating a strict paleo diet (including only a little heavy cream in my coffee and some butter in my cooking and also allowing for the gray area foods of nuts and nightshades; more on these in a later post). I didn’t feel terrible at all (and many people feel low energy for 1-4 weeks due to a shift in their metabolism). In fact, I had more energy, lost some weight, and was able to go off the Irritable Bowel Syndrome medication that I had been on for twelve years within the first two weeks! My acid reflux disappeared and the only migraine I had was the morning after my one and only cheat (some 60% chocolate with milk ingredients right before bed). I decided then that I LOVE this way of eating and resolved never to eat grains again.
But not all the health conditions that I knew could be addressed by a paleo diet resolved. Specifically, I was still having issues with asthma and lichen psoriasis, which was still spreading! And, after the initial spurt of weight loss, my weight stabilized again. As I dug deeper, I discovered that the continuation of these health issues could be attributed to a few remaining bad habits. I snacked constantly all day until a big meal at supper instead of eating three distinct meals (under the long held misnomer that eating frequent small meals is better for you. It isn’t!!). I also ate relatively soon before bed (terrible habit for weight loss and sleep quality). I relied heavily on nuts as a convenient food to satisfy those snacky cravings (so I was consuming too many omega-6 fatty acids) and I was eating alot of fruit to satisfy those sweet cravings (the fructose content was making me feel hungrier!).
So after the first month of strict paleo, I made more changes to really address cortisol levels, insulin sensitivity and leptin regulation. I started eating three BIG meals a day. No more evening snacks. I eat a variety of veggies at every meal. I limit nuts to a small serving once or twice a week (and eat more coconut instead). I limit fruit to 1-2 servings a day. I limit my coffee to one large cup in the morning. I go to bed half an hour earlier. I increased my vitamin D3 and started taking magnesium and zinc supplements. I was more mindful to balance omega-3 to omega-6 intake. And this is where my body had an adjustment period. Actually, THIS WAS HARD! It took me over a week of trying every day to not snack and to limit caffeine before I actually succeeded. I felt awful for at least another week. I felt stuffed after eating such big meals but then hungry an hour later. I chewed my fingernails practically to my knuckles. And then, it all clicked and I felt great! I felt EVEN MORE ENERGETIC! I stopped feeling so hungry all the time. I started taking more enjoyment out of those big meals. My asthma stopped acting up. My psoriasis started to resolve. My sleep quality improved. I started losing weight again. I started making milestones in yoga class. Everything started coming together.
My plan is to just keep this up for a few months, maybe with some paleo baking through the holidays. When I know that everything is in place, that my body is as lean as it should be, that my health is great, THEN I will play with adding back in some more fruit, nuts etc.
My take home message is that there is a transition period for most people. How tough and how long depends on how you ate before and how you are trying to implement paleolithic nutrition for yourself. And you can continue to adjust how/when/what you eat until you achieve those goals of better health. You WILL get through it and the prize at the end is AWESOME!
Wow, this sounds like me!!! I am so grateful to have found your blog. I initially started with giving up wheat/gluten. Felt great, lost some weight…then, nada! I was eating a lot of nuts and cheese. So, now I have decided to go 100% paleo. ONe coffee in the morning like you, no cheese, only a little fruit and need to start taking my supplements again. I actually gained weight again…..I was so upset. I suspect thyroid/adrenal fatigue, so am getting tested, but in the meantime am so far enjoying my new eating lifestyle. I have given up wine too
, I am allergic to it, so it’s not even enjoyable anymore. But feeling great and having a metabolism that works again is the most important! Thanks!
I still feel like a work-in-progress. Since writing this post, I have also given up nightshades and egg whites. There’s so many different ways to implement this way of eating and living, which is why it works for so many people! Good luck with everything!
Do you use sugar in your coffee I don’t know if i could give that up in my coffee
I have never like sugar in my coffee so it wasn’t an issue for me. You could try slowly weaning yourself off the sugar?
I thought I could NEVER give up sweetener in my coffee, but after a week, I now prefer my coffee with just half and half. I have been using splenda for years (like 25?) so if I can be happy without it in my morning coffee fix, it feels like a true miracle. Give yourself one week without, and see what your tastebuds do. This is my “cheat” area in this diet, I just can’t go without coffee, and it allows me to follow paleo in all other ways.
I tried drinking coffee straight black, and even tried using coconut fat cream – all with no success. I use either half-n-half or heavy whipping cream in my coffee now.
I am on a low carb, paleo / primal plan working towards paleo / primal. Mainly due to being Type 2 Diabetic.
Question: Why is cheese not allowed? Why eggs?
I put about a tablespoon of extra virgin coconut oil in my coffee and then pulse in the blender for 10 seconds or so. It’s very yummy! But if you tolerate heavy cream (a better choice than half-n-half), go for it!
Cheese is not “allowed” for two reasons: first, it can contribute to a leaky gut due to the large proline content of casein and the presence of protease inhibitors; and second, because it is insulinogenic and causes spikes in blood sugar and insulin disproportional to the amount of carbohydrates present.
Eggs are fine as long as you don’t have an autoimmune disease.
I hope this helps!
Why are eggs not ok if you have an autoimmune disease? I have Hoshimotos, should I not be eating eggs?
Egg whites contain lysozyme which can increase gut permeability. Although not as bad as lectins, people with autoimmune diseases tend to be hypersensitive to gut irritants (which is also why nuts and seeds are off limits with autoimmunity). With Hashimotos, I would definitely recommend trying the paleo diet Autoimmune Protocol.
http://www.thepaleomom.com/2012/05/modifying-paleo-for-autoimmune.html
What about raw dairy products??
I believe that raw grass-fed dairy is probably one of the most variable foods in terms of individual tolerance. I typically recommend cutting out all dairy for a month and then trying to add some back in and see how it affects you.
Sarah,
Thank you so much for this website. This is a very informative blog post. I’ve been off the wagon for a few weeks… but this post definitely addresses the very same mistakes I have made when trying to be Paleo (too much fruit and too many nuts, eating all day long, eating right before bed.)
I wanted to ask you if you have any specifics about how you addressed your psoriasis issues. 4 months after the birth of my third child, I have more psoriasis issues than ever (scalp). I cannot use the medication because it might be transmitted with breastfeeding. I have eschewed nightshades from my diet… but, I need to cut out sugars and wheat.
It’s just so difficult when the rest of my family is not on board, and the stuff is laying around all the time!
But I will do it… my question is, are there any specifics to what or how you have eaten that have resolved your psoriasis issues?
Thank you so much,
A
It is very common for autoimmune diseases like psoriasis to flare after giving birth (because they are typically suppressed during pregnancy). Mine got worse when my youngest night-weaned too. This is what I had to do to resolve my psoriasis and lichen planus: http://www.thepaleomom.com/2012/05/modifying-paleo-for-autoimmune.html
I know it’s really tough and I have a hard time with all the nut and egg based foods that are constantly around my house. I find that having some special treats for me really help, like frozen fruit, a little dark chocolate (which I seem to tolerate), and I also make sure to eat big meals so that I’m not hungry. I know this probably isn’t possible with a 4-month old, but getting enough sleep is also critical in my ability to resist tempting foods.
I hope this helps!
Thank you Sarah. What a wonderful service you provide to people here!
The Autoimmune Protocol diet seems so difficult , but I guess that anything worthwhile is worth fighting for! I’m having a hard time giving up even sugar and wheat, right now. Every day I try, and fail. Argh,
Thanks again,
Alexis
I have suffered from migraines for years and have been on daily preventives for over 10 years. Since giving birth to my son, I feel like I am even more sensitive to foods than before. I cut out all migraine trigger foods and that has made a huge difference for me with my migraines. I was having some joint and skin issues and decided to cut out gluten. I do not feel any better. I even did cut out all grains and did not feel any better. I am still allowing myself some dairy. I feel like I am sick all the time and am additionally stil fighting off the migraines. Do I need to go really strict? Do I need to cut out sweet potatoes and all dairy? Maybe I am wrong, but it seems like I felt better when eating gluten…..Or at last rice and things…thanks holly
I suspected gluten intolerance on and off for years before I went paleo. I was ever really sure if I felt better or not. Cutting out gluten and diary at the same time is I think what worked so magically for me.