Paleo Diet Reboot
- In a recent post, I noted that I was rebooting my diet to support my Half-Ironman Training Program.
- I’m well versed on the Paleo diet. It works well for me.
- It’s allowed me to change my diet habits for the better. However, I’m not as strict as I should be. Here are a couple of examples:
- Good: I don’t have cereal, milk and juice for breakfast anymore – no exceptions and no desire to make exceptions.
- Not so good: I eat bread several times per week.
- While I was refreshing my knowledge of the Paleo diet, I ran across this book, which I purchased and read.
- The book is “Paleo compliant”.
- It offers a 21 day reset (reboot) plan. I’m going to follow it. Why?
- It’s a good plan.
- It is a simple plan, that I can execute against and track my progress.
- I have found that I can maintain good eating habits (mostly) and body weight by “just eating well”. However, I need to be more intentional to drop body weight.
21 day reset
- The diet focuses on a keto diet. Keto diet is known for being a low carb diet, where the body produces ketones in the liver to be used as energy.
- Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body. When you eat something high in carbs, your body will produce glucose and insulin.
- Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.
- Our bodies are adaptive to what you put into it. When you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.
- More specifically, the keto reset diet limits carbs to less than 50 grams per day. It suggest 0.7 grams of protein per pound of lean body mass per day. I figure that I have about 160 pounds of lean body mass. My protein intake will be between 100 and 125 grams per day.
- The book suggests all kinds of “appropriate” foods and meal plans. I wasn’t organized enough to follow the meal plan week 1. Maybe next week. I am following the intent.
- I fasted. This wasn’t what the book called for. However, fasting is encouraged (in general) on the keto diet.
- Breakfast: Smoothie with 2 to 3 cups of kale, 1/4 cup of frozen berries, coconut milk, water, and ice. 10 slices of bacon.
- Dinner: 3 grass fed beef patties. 6 slices of cheese. Big salad with cabbage, tomatoes, and onions.
- I skipped lunch.