Paleo
Jeg har igennem længere tid kørt i samme ring mht. træning og kost, tænkte at der snart skulle ske et eller andet seriøst.
Jeg hørte fra flere venner/kollegaer omkring paleo og besluttede mig for at kigge lidt på det.
Mantraet for paleo 1.0 (der findes flere versioner, denne kaldes for hulemandskost, jeg kommer ind på de andre versioner senere)
1.Alt det magre kød og alle de fisk og skaldyr som du kan spise.
2.Alle de frugter og stivelsesfrie grøntsager som du kan spise.
3.Ingen kornprodukter.
4.Ingen bælgfrugter. (jeg spiser dog nogen bælgfrugter, det kommer der et indlæg om hvorfor og hvilke)
5.Ingen mælkeprodukter.
6.Ingen forarbejdede fødemidler.
Meget simpelt at holde sig til og alligevel svært at komme helt ind i.
Derudover er der også en version 2.0 af paleo, denne version henviser dog ikke til hulemandskost, men til “forfædrekost” hvor man går tilbage til fede fødevare, men man lavt kulhydratindhold (HFLC kost) og disse fødevare skal helst være så urørte som muligt, mælkeprodukter er ok i denne version som har 12 punkter som er lidt mere “fluffy”, de kan tolkes rimeligt meget, hvilket jeg ikke synes er tilfældet med paleo 1.0.
Disse 12 punkter er:
1. Get plenty of sleep and deal with any non- food addictions.
If you’re drinking a 12-pack a day, or chain-smoking, diet may help but is hardly your first priority.
2. Eliminate sugar and all caloric drinks.
Drink water, tea or coffee. No sodas, sports drinks, juices, or milk. Don’t add sugar to your food or eat things made with sugar or high fructose corn syrup.
3. Eliminate gluten grains and wheat flour.
No cake, cookies or pastries. No bread or pasta, whole grain or otherwise.
This rule and rule #2 pretty much eliminate anything that comes in a box.
White rice and whole meal corn products are reasonable sources of starch if tolerated, but not as nutritious as plant storage organs (root vegetables).
4. Eliminate seed oils – grain and seed derived oils (cooking oils) Eat or fry with with ghee, pastured butter, animal fats, or coconut oil. Avoid temperate plant oils like corn, soy, canola, flax, walnut, etc. Go easy on the nuts, especially soy and peanuts.
5. 2 or 3 meals a day is best. No snacking. You’re not a herbivore. Whole foods prepared at home should be the rule. Low meal frequency is a powerful tool if you have weight to lose.
6. Whole foods from animals. Eat them for the protein, the micronutrients and the fuel.
Favor grass-fed ruminants like beef and lamb for your red meat. These meats have excellent n-6/n-3 ratios and their saturated and monounsaturated fats are a great fuel source. Wild game is good if you can process it yourself- but commercial venison and bison is too lean and is expensive.
Eat fish a few times a week and pastured eggs if you like them.
Eat offal for the vitamins and choline- some fresh beef liver 1-2 times a week is plenty. Mix it with your ground hamburger if you prefer. Pastured butter is good source of K2.
7. Choose fuels from the EM2. Both animal fats and starchy plant organs are time-tested fuel sources for humans.
Animal fats are an excellent dietary fuel and come with lots of fat soluble vitamins. It can work very well to simply replace your sugar and wheat calories with animal fats. If you are not diabetic and you prefer it, you can eat more starch and less animal fat. A low carb diet can rely more on ruminant fat and pastured butter.
Plant storage organs like potatoes and sweet potatoes are nutrient laden and well tolerated by most people. Bananas and plantains are convenient starchy fruits. The soluble fiber in all these starchy foods is very likely beneficial, unlike the insoluble fiber in bran.
If you are not diabetic, there is no reason whatsoever to avoid either animal fats or starches in whole food form.
8. Make sure you are Vitamin D replete. Get daily midday sun in season or consider supplementation if you never get outside.
9. Vegetables and fruits – Besides starchy plants for fuel and micronutrients, eat a variety of different colored plants of whatever you like and tolerate. Think hormesis. Some is better than none, but neither big salads nor fruit to excess will save your life. You’re not a gorilla, you’re an omnivore
10. Get proper exercise – both resistance and “aerobic” exercise have benefits, including mental. Think hormesis again- the recovery periods are where you get the benefit. Lift weights every day or run marathons for “fun”, but not for your health.
11. You won’t get too much fructose eating reasonable quantities of fruit, but don’t make it your staple. Most modern fruits aren’t really just bags of sugar. That was hyperbole, folks, a rhetorical technique. Bananas rich in starch and citrus fruits are preferred. Don’t go nuts with watermelon and agave, which are nearly pure fructose. Beware stone fruits like peaches and apricots if you have IBS – the polyols are fermented in your colon.
A diet based on beef and potatoes is healthier than one based on granny smiths or 30 bananas.
12. If you are allergic to milk protein or concerned about theoretical risks of casein, you can stick to butter and avoid milk, cream and soft cheeses. Aged cheeses 6 months and older may not have beta-casomorphin and are good sources of K2.
Jeg havde i starten valgt at prøve med 80/20 kost (dvs. mindst 80% paleo 1.0) for at se hvor “svært” det er, på paleo 1.0 må man heller ikke spise havregryn, brød med ost osv. så morgenmaden kan godt blive udfordrende hvis man går all-in med det samme.
Jeg prøvede 80/20 et par måneder og fik nogen gode resultater mht. opbygning af kropsmuskulatur, men ikke så meget mht. “fit and lean”.
Den 26/12 (efter julen) besluttede jeg at når jeg vågnede d. 27, så hed det paleo 1.0 all-in med cheatmåltider, så det kom til at hedde 99/1, altså mit mål er at holde mig inde for paleo 1.0 99% af tiden og 1%, så på et år må jeg spise 11 måltider der ikke er paleo, indtil videre er jeg oppe på 6 måltider ikke-paleo.
Jeg har tabt mig fra 109.2 (d. 26/12-11) og sidst jeg var på vægten stod den på 97.7 d. 1/4-12, men fået mere styrke og er blevet mere “skulpteret” og det er synligt synes jeg.
Før og efter billede 
(jeg spænder ikke på nogen af billederne, til info)
