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How to transition to a Paleo Diet

Change is a constant, but... Changing your diet can be tough!

We're here to help.

Known for treating people with severe autoimmune conditions, to helping people concentrate and focus, the Ketogenic Paleolithic diet is an incredible protocol for people to follow as they seek optimal health. Here is some information for those people transitioning to this way of eating, and how they can overcome common challenges that people have when doing so. 

 

The term ketogenic is simply a metabolic process the body enters when on a high fat diet. 

The Paleo diet is a set of food guidelines that emulate what our ancient ancestors ate prior to modern agriculture. 

Whether your goal is weight loss, improved brain function, or to simply feel better, this brief guide is for you as you consider the Ketogenic Paleolithic Diet.

 

Prior to starting the paleo diet in full force, one should start tapering carbohydrates including starches and grains over the course of a few weeks. This means slowly cutting all forms of sugar including most fruits. Over the course of the first few weeks one may experience the “keto flu.” During this time period, symptoms include fatigue, headache, irritability, difficulty focusing, lack of motivation, dizziness, sugar cravings, and nausea. This is because during a typical paleo day of eating the body runs on fat compared to carbohydrates (sugar). Intermittent fasting will greatly benefit the paleo dieter when transitioning. Typically, the body will enter ketosis around hour 12. During the ketosis adaptation window, the body starts breaking down fatty acids, which produce ketone bodies, in a process called ketogenesis. The body will use these ketones for fuel, and will enter a state of ketosis. There are three main ways people can test for ketosis: blood, breath, and urine. These tests will keep you on track during the adaptation period.     

 

Once fat adapted, the paleo diet becomes easier as time goes by. Aches and pains that you’ve had for years may be fading away, along with an abundant energy that you haven’t felt since your younger days. It’s also important to gauge how you're doing by keeping an accurate food diary. This will give you a baseline for how you normally feel, and indicate changes when adding food (either positive or negative). The goal should be to always have a better day overall compared to yesterday. This will confirm to you if the paleo diet is working and beneficial. After the adaptation phase, an abundance of energy and focus is proven to occur among many people. Ketosis provides for a “clean fuel” instead of being inconsistent with blood sugar spikes using glucose as fuel during the day. Substituting a potato for extra meat will make for a smoother transition period. Approved foods include meats, animal fats seafood, eggs, some dairy including butter, certain oils, certain fruits and vegetables, and nuts. Not approved foods include processed carbohydrates, juices, grains, starchy vegetables, and sugar in any form.    

 

This transition period may be more difficult for people coming from a Standard American Diet (SAD) vs people who were eating “cleaner” to begin with but not full-on paleo. Adding in extra servings of animal fats (butter in particular) and meat will assist those coming from SAD with “cravings.” People on this diet are known to eat well over a pound of meat a day in order to remain satiated. 

A day in the life of a paleo dieter may be fasting until 10am and having your first meal. Eating eggs, bacon, butter, and cheese is a perfect start to kick off the day. A second meal may include chicken and a salad with olive oil and nuts. A final meal in the evening may be a steak paired with butter and bone broth, ending the day around 6pm. This eating schedule and window will keep you energized and in a fat burning state during the entire day. Also, adhering to the intermittent fasting 16:8 protocol (16 hours fasting, 8 hours eating) will supercharge the body into ketosis, further aiding fat burning and inducing autophagy. 

At Green Owl, we source the highest quality animal products. Anyone on a paleo diet will gravitate toward our pastured meats, wild seafood, and grass-fed dairy. A properly done paleo diet will lead to weight loss, blood sugar control, improved focus, lower inflammation, and lower blood pressure. 

Stop in Green Owl today, as we are here to guide you on your health journey and stay tuned to our blog for more information on changing your diet and improving your health!

 

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213 Pierce St, Kingston, PA