The Free Paleo Quick Start Guide To Losing Weight - It Aint Over At

23 Pages·2014·10.35 MB·English

by  Adam D. Brower

MOTIVATION AND SUPPORT FOR ALL AGES. PRACTICAL APPLICATION OF DIET.
The Free Paleo Quick Start Guide To
Losing
Weight
ADAM D. BROWER
©COPYRIGHT 2014
ALL RIGHTS RESERVED.
I worked really hard on this so hopefully you wouldn‘t
steal any of this content without permission. If you
want to use any of it, just ask. This is a free guide and
my goal is not to make money, but just spread the
word of good health. And if you do steal it, then you
are just mean. Mean people suck.
Adam
CONTENTS
What to eat Paleo Basics after 30 days
Words from
the author
I remember being in my earlier 30’s and beginning to
feel old. I thought life peaked and the only thing to look
forward to was simply making it through each day in
a sedentary fashion. When I would complain about an
aching joint or a hurt back, folks would always reply,
“just wait until 40″. That sounded just awful.
“JUST WAIT
I was miserable. I have two wonderful children and
UNTIL YOU’RE prided myself on the father I was, but I felt all of it
slipping away. Everything was effecting everything and I
40“ THEY ALWAYS
began to spiral out of control. There was no light at the
TOLD ME, WITH
end of the tunnel. I was a shell of the man I used to be,
THE NOTION and I was only getting older – with that lingering doom
of turning 40. This went on for far too long, I sedated
THAT CERTAIN
myself with my vices. These vices (cigarettes, beer, and
DOOM WAS
bad food) were all I had at the end of the day as far as
APPROACHING my own internal false sense of happiness went.
WITH THE
Fast forward 5 years, I went through a transformation.
MILESTONE. I started to discover who I was for the first time. My
hobbies, my own tastes, my passions, my love of
traveling. I was feeling alive again. I wanted to live. I
wanted to see new things. And I wanted to show my
kids how to do this too. I got remarried to a feisty
“go getter” who is filled with wanderlust and opened
my eyes to the world. I started reading books that
gave me a better sense of who I was. I researched.
And I was inspired by my wife. Mixed with my own
natural intuitiveness and instincts, I finally pulled
everything together and made the biggest move of my
transformation… I went Paleo.
ADAM D. BROWER
www.itaintoveratforty.com
name surname © Copyright 2014
Introduction to the
Paleo diet
If you follow this simple guide, you will lose weight.
The Paleo diet is a lifetime program of eating to improve and optimize health.
It’s eating “clean” so your extremely complex digestive system can function as
designed. Paleo is also an anti-inflammatory diet that allows your digestion to
work as it was intended and can even help reverse many autoimmune diseases
and other ailments.
This is not a fad diet. Nobody owns “Paleo” like all other diets our there. This is
my take on Paleo, there is no definitive end-all be-all Paleo protocol. We will use
this as our template, our base-line. So don‘t be neurotic, but be smart-flexible.
Eat Clean: No boxed or processed foods. Avoid added nitrates. Eat natural,
whole foods.
[ 5 ] ADAM D. BROWER ©COPYRIGHT 2014
Our first goal is to
Lose weight, Lean out
So let’s go over a few simple rules to my Paleo template:
• Do this for 30 days and do not half-ass it.
• We are going to start low-carb (~50 grams or less for losing weight).
• Careful of high-carb foods like yams and sweet potatoes. However, it is ok to
have these in a post workout window where you may be doing a high demanding
metabolic work out (CrossFit) for carb replenishment.
• Remove all fruits and nuts in the initial phase – your body will get all the nutrients
it needs.
• No beer, no alcohol during this initial phase. It will significantly delay results.
• No sweeteners, real or fake, they‘re all bad.
• No juices or liquid foods such as
“healthy” shakes, smoothies, or even
fresh juiced fruit drinks.
• Absolutely ZERO gluten.
Since this guide is meant to be a “quick”
guide, we will jump right into what you
can and can’t have in the next section.
These lists are not definitive, but rather
a sample quick view.
BRACE YOURSELF
You may get sugar or carb cravings like
you’re coming off the meth. Be strong, it
goes away. You’re basically detoxing like
a crackhead.
[ 6 ] ADAM D. BROWER ©COPYRIGHT 2014
Why you need
Thirty days!
The short answer to this is:
• It’s an easy obtainable goal and you will see results
• It allows an adjustment period for your body
• Your body will basically “reprogram” itself (really), and gives time to heal
inflammation
• It is far easier to tell what may cause irritation when foods are removed for a
period of time and then reintroduced
Do the 30 days, it really is important. And you may notice several other unintentional
benefits like I did. And again, please don‘t go into this half-ass. Don’t sentence yourself
to a lifetime of pain and unhealthy eating.
For this diet to work, you need to:
MAKE A COMMITMENT
1 A real commitment. The first 30 days is so important because we are
likely fixing a few key things:
• Insulin resistance
• Healing your insides (gut permeability, inflammation)
• Reprogramming your body
If you think you can get away with being “80% Paleo” out of the gate, it
will not work.
TREAT YOURSELF
2 Make this easy on yourself. I love being Paleo. You give up a bit, so give
yourself meals you really love. On day one, give yourself:
• Bacon and eggs for breakfast
• Some grilled chicken or burger-no-bun for lunch
• Steak for dinner with some steamed broccoli
One of my favorite meals is skirt steak smothered with homemade salsa and
guacamole.
[ 7 ] ADAM D. BROWER ©COPYRIGHT 2014
This diet is not a
one size fits all
AND OTHER REMAINING RAMBLINGS BEFORE WE MOVE ON:
I really don‘t like to call this a diet. Diets are usually associated with temporary
changes in eating habits to reach a certain goal. I like to think that this diet is a
sustainable adjustment for life. This diet can save your life. Keep in mind, just
because you don‘t notice any problems with inflammatory food right away, it
doesn‘t mean it‘s not damaging. It could take 30 years to start to see the affects of
a pro-inflammatory diet. It‘s like smoking. I smoked for over 20 years and I have no
noticeable side effects. But do I know it‘s bad for me? Hell yeah. If I didn‘t quit, could I
have had major issues down the road? Most likely. Same deal folks.
This is not a definitive guide to all that is going on with your body chemistry and how
to cater to it‘s natural way of working. There is not enough medical documents in
the world to put that together. We need to find our trusted advisors, do our own
research, and find what works best for us. This guide will help you get started on
your first 30 days and I highly suggest that you work with your doctor at the same
time. This is not a one size fits all way of doing things. You will need to find what works
best for you using this as a template.
MAGIC DIET PILLS OR OTHER DIETS
There are no magic bullets folks. There are not any magic fat blockers. There is
nothing that will make fat loss effortless. You are going to have to put in the effort to
do this - and I think you are going to be just fine. It takes effort, but I got through it
and it wasn‘t that hard. I‘ve helped people with great success while others gave up.
[ 8 ] ADAM D. BROWER ©COPYRIGHT 2014
what
to eat
AND WHAT NOT TO EAT...
name surname © Copyright 2014
What
To eat
WHAT TO EAT
AND WHAT NOT TO EAT
Food you can have: Food you can‘t have:
• Grass fed meat • Grains / cereals
• Wild caught fish • Wheat
• Chicken • Breads
• Avocados • Beer
• Eggs • Legumes (stupid word, I know)
• Bacon (natural uncured) • Peanuts
• Coconut oil • Soy
• Olive oil • Beans
• Vegetables • Basically anything that comes in
a pod
• Steamed broccoli is my fav
• White potatoes
• Cauliflower (steamed, mashed in
place of rice) • Refined vegetable oils (avoid most
oils other than coconut and olive oil)
• Sea salt (other folks say otherwise)
• Dairy*
• Peppers
• Sweeteners (even agave nectar,
• Spices, herbs, garlic
honey, etc.)
• Homemade salsa
• Sugars
• Salad (add a protein, apple cider
• Artificial sweeteners
vinegar and olive oil)
• Quinoa
• Fruit after you get skinny, 1 serving
per day • Oatmeal
• And much more... • Fried food (typically contains flour
and refined oils)
* For the first 30 days at least
I highly recommend The Slim Palate Paleo Cookbook
[ 10 ] ADAM D. BROWER ©COPYRIGHT 2014