1) EAT LESS, EXERCISE MORE, TO LOSE WEIGHT
WHY NOT: This advice implies that if you are overweight it’s simply because you eat too much and don’t exercise enough. Most people will not effectively burn fat following this advice. We need to eat LESS processed-food and eat MORE healthy-food. We need to exercise MORE efficiently but NOT excessively.
INSTEAD: Eat more nutrient-dense food and avoid processed foods. Focus on high-quality proteins, fats and low-glycemic carbohydrates to balance blood sugar and promote fat burning. Eat Paleo. In addition, promote fat-burning metabolism with short-duration, high-intensity exercise.
2) COUNT CALORIES
WHY NOT: The body will not magically reduce body fat simply by creating a calorie deficit.
INSTEAD: To burn fat we must balance blood sugar levels and lower insulin levels. This is accomplished effectively with consumption of nutrient- dense foods while simultaneously avoiding processed carbohydrates. Eat Paleo.
3) EAT GRAINS
WHY NOT: Majority of grains are highly processed resulting in excessive blood sugar and inflammation, promoting illness and weight gain. They are a nutrient-poor food. Most whole-grains are half-empty!
INSTEAD: Eat Paleo
4) EAT A LOW-FAT DIET
WHY NOT: Healthy fat does not cause weight-gain or heart disease. It is essential for health.
INSTEAD: Avoid processed fats and processed oils found in non-Paleo foods. These processed fats promote disease, fat-storage and excessive inflammation. Best fats are found in cage-free poultry, cage-free eggs, grass-fed beef, wild seafood, wild-game,grass-fed butter, coconuts, coconut oil, avocados, nuts, seeds, olives, olive oil.
5) LIMIT CHOLESTEROL CONSUMPTION
WHY NOT: Cholesterol is not a villain, it is essential for the function of every cell in the body.
INSTEAD: Eat real food. Avoid high-glycemic carbohydrates, trans-fats and processed oils as they cause cholesterol imbalances.
6) REDUCE SATURATED FAT
WHY NOT: Saturated fat in your diet does not cause heart-disease and restricting it serves no health benefits. Low-fat foods usually include excessive carbohydrates and processed oils that promote fat-storage, inflammation and heart-disease.
INSTEAD: Eat Paleo
7) RESTRICT OR MEASURE SALT INTAKE
WHY NOT: Healthy sodium balance is pivotal for health.
INSTEAD: Avoid processed foods full of excessive sodium and your body will keep electrolytes in balance. Eat real food. Season with sea-salt.
8) TAKE A CHOLESTEROL-LOWERING MEDICATION
WHY NOT: These medications cause multiple side-effects including muscle/joint pain, muscle-weakness, drop in libido, memory loss and liver problems.
INSTEAD: Remember cholesterol is essential for health, we are dead without it! Focus on nutrient-dense foods and your cholesterol panel will improve dramatically. (consult with your physician before discontinuing any current medications)
9) PROLONGED AEROBIC EXERCISE
WHY NOT: Excessive aerobics is too stressful to the body. It contributes to elevated cortisol levels, muscle-loss, bone-loss and fat-storage.
INSTEAD: Short-duration, high-intensity interval training or resistance training promotes fat-burning and strength gains in a fraction of the time.
11) EAT BREAKFAST EVERYDAY
WHY NOT: Most people choose high-carbohydrate items such as cereals, toast, pancakes, orange juice, etc. These foods damage health by elevating blood sugar and insulin levels, as well as causing excessive inflammation. These everyday breakfast items will cause weight-gain and fatigue. They are not, and never will be, the “breakfast of champions”
INSTEAD: Intermittent fasting can help promote improved blood sugar and insulin levels as well as improved energy and metabolism. Occasionally skipping breakfast is an easy way to include intermittent fasting into your routine. When you have breakfast choose paleo-foods.
12) RESTRICT EGG INTAKE
WHY NOT: Cage-free eggs are an excellent protein and fat source full of nutrients. They promote health.
INSTEAD: Eat eggs daily
13) DRINK MILK
WHY NOT: Milk is full of sugar and processed fats and contributes to weight-gain and excessive inflammation. It does a body no-good!
INSTEAD: Since we are avoiding cereals it’s easy to avoid milk :). Drink water, coffee, tea, occasional red-wine. Try “bulletproof” coffee by adding grass-fed butter and coconut oil to black coffee for an energy-boosting, fat-burning treat.
14) COUNT FIBER INTAKE
WHY NOT: Usually leads to an increase in grain consumption and gut inflammation.
INSTEAD: Eat real food including non-starchy vegetables, berries, seeds and nuts for plenty of healthy fiber.
15) FOLLOW FOOD PYRAMID OR MYPLATE DIETARY RECOMMENDATIONS
WHY NOT: This is the same diet farmers use to fatten livestock.
INSTEAD: Choose not to eat like a pig! Eat Paleo.