Category Archives: Diet Myths
Sometimes you just got to stick your neck out.
And turning to a natural diet from Paleo Works may be just such a time. When all around you friends are ‘dieting‘ frantically for the “spring summer season” and challenging your paleo principles you need to hold your ground, keep focussed and show ‘em what can be done with common sense.
Because dieting is not the answer. Dieting doesn’t work. Dieting doesn’t nourish, dieting is difficult to maintain and dieting make you feel terrible. The clue is in the first four letters of the word!
The word diet means simply this: food and drink that is regularly provided and consumed. Nowhere in that definition does it say restrictive, lacking, MEAN, small portions or low-fat. And when we talk about the Paleo Works “diet” we are looking at much more than eating, we are looking at a lifestyle that transforms. Simply by cooking your own food you regain control. And the emphasis in paleo is on “how” not why, not yet, you can and will want to learn that later. Paleo is telling you what not to eat, not passing you ready made meals in sachets, bars and shakes. We are telling you how to eat.
As ‘paleoistas’, we eat nutrient dense food. And science supports this choice.
There are no gimmicks, no supplements, we are not selling anything, we don’t send you out with pre-packaged food because we don’t think you can cope on your own – for sure, what kind of a message is that telling you? And our “diet” is based around real food.
And real food gives you plenty of options without limits.
Some think that when they see how a caveman style diet avoids grains, legumes, sugar and sometimes dairy that this is a fad diet. Some think that “no grains” is a tall order. Why? Well, perhaps because all we see out there is processed food. And our attention is constantly pushed to external advertising as all the big companies want you to spend money and buy into their new food products. The majority of which are based on processed grains, high fructose corn syrup and colouring. Because it’s cheap and turns a good profit. Where’s the big easy mark up in eggs and meat? In this way they distract us to such a point that we forget real food exists.
Life is based on evolution. Mike Paleo says “humanity is standing on the precipice of change and the western pattern diet is steering us on a collision course with our own destiny“. Never have we faced such choice, such ease such comfort and luxury. Do you think we would have evolved as a species if bronze age man had found himself in such comfort and luxury? No because there is nothing to fight against nothing to propel us forward as a species. Our diet is robbing us of our existence: and yes, it’s as fundamental as that.
This paleo diet offers you a lifestyle combined with a template for eating. Paleo is generous and good to us. There are no calorie limits or restrictions, no “macronutrient” ratios – no – we have to work this out for ourselves. We have to get involved and make this diet work for our own goals, our own needs and our own life. And then tweak it til you get it right. And just like that, life falls back into our control as we learn how to diet and live longer.
We can support you as you evolve but just like those cavemen, the work, the drive must come from you. This is not a short term answer but it is a solution based on science, evolution and physiology. Take comfort in the fact that the paleo “path” has stood the test of time, hundreds of thousands of years of time in fact so that:
“We have not even to risk the adventure alone, for the heroes of all time have gone before us — the labyrinth is thoroughly known” Joseph Campbell
- On wild horses and freedom (paleoworks.wordpress.com)
- The Paleo Diet: Hungry For More (paleoworks.wordpress.com)
- Quote of the Day – Nora Gedgaudas (paleoworks.wordpress.com)
- How To Paleo (paleoworks.wordpress.com)
- Paleo Cake (paleoworks.wordpress.com)
- Stop Emotional Eating (paleoworks.wordpress.com)
Whether needing to lose weight or just desiring to be a little leaner, the advice is the same. Eat less, exercise more! Simple,, right? Well it seems not and looks like we’ve all been pretty well brain washed by the propaganda put out by the media and governments alike. It’s time to reveal ‘the truth about exercise’ and it’s role in weight loss.
Adding aerobic exercise to a restrictive diet rarely works for the long-term shedding of fat….ever wondered why?
There is no doubt that exercise can be beneficial for general health and well-being. Resistance exercise will also enhance the strength and appearance of your body but fat loss?
Watch television shows such as Obese: a Year to Save My Life or the biggest loser and the like, you will come away with the notion that the best form of exercise for fat loss is “aerobic” activity that is any form of exercise that can be sustained for long periods: running, jogging, cycling, walking, body pump. zumba. The theory is that exercise will increase the amount of calories burned by the body and that this combined with a restrictive diet will result in weight loss, this is of course wrong as shown by BBC 2 Horizon programme – The Truth About Exercise.
This conventional wisdom is yet another diet myth and certainly needs challenging. The following review Long Term Effectiveness of Diet plus Exercise versus Diet Only For Weight Loss takes into account several studies and concludes that in each case, regular exercise (specifically including aerobic exercise into the diet plan 30 minutes for 4 -5 day per week) had only a tiny impact, a total average additional fat loss of no more than 1 kg over the year per person.
Let’s look a little deeper. Take 30 minutes of jogging at a good steady pace. This will burn 300 calories over the half hour. Surfing the internet over the same period of time will burn approximately 50 calories. The additional calorie burn through physical activity is therefore 250 calories per day and over the week, 5 days of exercise equates to 1,250 calories. Hoping that each calorie burnt is fat and hoping too that the additional exercise will not make you hungry and eat more and noting that to lose one pound of fat you have to burn 3,500 calories: over the week you will have lost a third of a pound of fat. Is the trade-off worth it?
However one of the most obvious problems for losing weight through aerobic exercise is the fact that the exercise itself can bring on hunger. Go home from the gym and eat a couple of digestive biscuits or drink a pint of beer on the way home and the hard work is undone. Many others are caught in the trap of using food as a reward following effort and it can be hard to break free from this habit particularly if the exercise is not something you would choose to do.
Prolonged exercise can increase your stress levels which will lead to increased levels of the stess hormone cortisol in your body. Raised cortisol levels will predispose the body to fat gain. Look out for a new post we are currently writing on the effect of raised cortisol levels on the body. Finally, pushing yourself aerobically at the gym can be exhausting particularly if you are very overweight. The natural consequence of which is that you will be more sedentary during the day than you might otherwise have been and give yourself more opportunities to eat (if sitting in front of the television is one of your eating triggers).
Wait a minute…look at any marathon runner or long distance cyclist: they’re not fat! Exercise must make you thin! Well no..current research suggests that those of us who are more naturally fit and lean are more likely to take up these sports..kind of obvious really? Some of us accumulate fat first and then become more sedentary thus the effort of running a marathon is less appealing.
Aerobic exercise is terrific for elevating mood and will help reduce the risk of chronic disease. It is not however advocated for fat loss.
So there you have it, the truth about exercise and weight loss. Did you know that there is a form of exercise that is genuinely effective for fat loss? What do you think this it is?
- Best Exercise for Fat Burn: A Paleo Solution (paleoworks.wordpress.com)