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Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
John Williams, Ph.D., holds degrees in archeology and anthropology. His research and fieldwork focused on the “Old World” Paleolithic and Neolithic, which basically means the Stone Age of Europe, Africa and Asia. John has always been interested in nutrition, which works quite well within prehistoric studies because our past has been a big food exploration.
CB: John, you have an interesting background. Now let’s talk about North American nutrition for muscle gain and fat loss. What’s new in the athlete’s approach to nutrition, fat burning and health?
I try to stay up to date with the nutrition literature for my own interests, but I don’t want to get in over my head when it comes to performance nutrition for athletes. Others, like John Berardi, who make a living in this area, would be better suited to discuss the latest and greatest approaches.
I’ve been reading a lot lately about fish oil and its positive effects on overall health and body composition. Adding a little fish oil to your diet is one of the easiest ways to boost your metabolism. Recent studies have shown that just 3 grams of combined EPA and DHA (both omega-3 fatty acids) can boost metabolism by about 400 k/cal per day.
These long-chain fatty acids also have many great health benefits, including brain health, antioxidant and anti-inflammatory effects, better sugar management, and more. So by doing something as simple as popping a cap or two of fish oil with every meal, you can live a longer, leaner and smarter life!
CB: John, do you have any other superfoods that you think everyone should absolutely have in their diet?
Fish oil would be one, for the reasons described in the previous answer. Another must-have item in everyone’s diet is spinach. Of the leafy greens, spinach offers the best benefits in terms of vitamins and micronutrients. It is full of important phytochemicals, vitamin A, B vitamins, calcium, phosphorus, iron, folate and potassium.
But that’s not all! Spinach is also one of the most alkaline foods, which means it helps neutralize acidic foods often found in high-protein diets. So by adding more spinach to our diet, we can relieve a lot of stress on our muscles and bones.
I also think that most people would benefit from simply increasing their daily intake of fresh vegetables and fruits. I don’t mean juice or even V8, but the real thing: in every color and variety of vegetables and fruits you know. It’s not breaking news, but fresh fruits and vegetables have enormous benefits, from anti-cancer properties to better blood lipid levels to increased energy.
Another grain food that I think many people benefit from is quinoa (pronounced “KEEN-oowa”). It is a South American grain domesticated by the ancestors of the Incas that grows on a plant that closely resembles spinach. So it’s a “leafy grain” rather than a grass seed like wheat and corn.
Quinoa is gluten-free and does not contain allergens common to grains in the grass family, such as wheat, rye, barley, oats, and corn. In addition, quinoa contains lysine, an amino acid that many grains lack, making it a complete protein. Quinoa is an excellent source of calcium, magnesium, iron, phosphorus and B vitamins. It’s one of the good guys in the cereal family, so give it a try the next time you’re at a Whole Foods market.
CB: Are there any nutrition and fat loss myths you’d like to clear up?
Given that the pendulum has recently swung towards low-carb diets, it seems that many people have used this as an excuse not to eat vegetables. Low-carb diets certainly have their benefits for many people, but there’s no excuse for avoiding a large serving of broccoli for fear of a few extra carbs. Unless it’s soaked in margarine, broccoli (or add any leafy green) can only do you good.
CB: Thanks John. I believe that eating lots of fibrous vegetables is one of the keys to getting lean and keeping it off. How do you think someone should eat to be thin? Is nutrition to stay slim different from being skinny?
Let me answer the last question first: The ideal situation is to learn how to eat to maximize your performance and health goals, and simply eat more or less based on how much muscle you want to gain and how much fat you want to lose. In other words, the only difference between eating to lose weight and to stay slim is in the total calories consumed.
There are certainly times when someone would benefit from a more extreme diet like Atkins to remove years of overindulgence and poor dietary choices, but there is always the risk of relapse if they don’t learn eat right.
So, how do we eat to get (and stay) thin? I have a few simple rules like caloric balance, enough protein, lots of whole vegetables and fruits, no processed carbs outside of the post-workout window, balanced fats – and don’t forget the other side of the coin: activity (preferably a mix of heavy lifting and some cardio) . There are certainly many details and tricks in these rules that you can use to achieve your individual goals, but it all boils down to these simple rules.
My good friend John Berardi has talked a lot about the tendency of some people to substitute knowledge for lifting hard and even healthy eating. These people have average and even weak physiques, yet spend all their time searching for the holy grail of fitness and nutrition knowledge. How many carbs are in this 5.8 oz serving of artichokes and how does that affect insulin levels? Who cares, eat the damn thing and lift some heavy weights! The fact remains that it takes hard work in the gym to get a good physique, along with knowing how to lift and eat.
Obviously, the road goes both ways, and there are still people who don’t know an artichoke from a Twinkie, but the key is not to get lost in the details and neglect what really matters: balanced diet and hardness. training.
CB: You have a Ph.D. in archeology and researched evolution and nutrition, correct? What lessons did you learn from your studies? How did we evolve to eat? Does it differ geographically?
That’s right, Craig. We archaeologists like to poke fun at fad “paleo diets” and books like Neanderthin. There was no single paleo diet; People in the Paleolithic ate whatever they could get their hands on, and it depended on which region of the world they lived in. I recently spoke with paleoanthropologist and the world’s leading Neanderthal expert Erik Trinkaus, who summed up his thoughts on the matter: “The Neanderthal world was by no means idyllic. These people had hard lives, they died young, and their version of the paleo diet is it was that they eat what they didn’t eat at first.”
That said, there are certain lessons we can learn from our past that can help us understand why there are so many dietary problems today.
I have a few simple lessons from the archaeological record about nutrition:
1) Eat more protein and less of the rest.
In a nutshell, we have been eating a diet rich in plants, fish and animals for millions of years. Several studies have been published in peer-reviewed journals that prove that increasing protein consumption by 10-15% above the national average has a positive effect on body composition and blood fat levels.
2) Get your carbs from their source.
Paleolithic people didn’t have Krispy Kreme or they would be as fat as the average sugar addict today. Outside of the post-workout window, when simple sugars and fast-absorbing proteins are desired, we can all benefit from avoiding the overly processed foods that litter our grocery store aisles and opting for whole foods instead. unadulterated condition. If you looked in my kitchen cupboards, you’d see a variety of whole grains and legumes: quinoa, barley, steel-cut oats, oat bran, wheat bran, lentils, split peas, and chickpeas.
3) Eat vegetables and fruits.
It’s clear that we evolved to take advantage of a diet rich in vegetables and fruits, judging by the remains of literally hundreds of varieties of wild plant food at places like Ohalo II, a 23,000-year-old fishing camp at sea. Galilee. I never realized how many veggie haters there were until I started trying to get my friends and family to eat more of them.
After months of avoidance, I finally convinced a good friend of mine to increase her vegetable intake. She wasn’t fat at all, but the tire slowly growing around her waist was starting to disappoint. I gave him some recipes to make broccoli and spinach tastier and he finally took my advice. After this change, she is slimmer than she has ever been in her life and keeps saying how much energy she has.
4) Balance those fats.
This is a question that is really related to my prehistoric research. It is interesting to observe how the fatty acid profile of the modern Western diet is skewed towards saturated fats and omega-6s, at the expense of monounsaturated and omega-3s. In our not-so-distant past, this wouldn’t have been possible because wild animals don’t store as much fat and weren’t fed cornmeal to inflate the omega-6s in their adipose tissue. In addition, our ancestors got much more omega-3 from wild plants, animals and fish. Overall, we seem to have evolved for a diet that contains good amounts of monounsaturated fats from nuts, seeds, and animals, as well as nearly equal amounts of omega-6 and omega-3. Numerous studies have shown that an increased ratio of omega-6 to omega-3 contributes to heart disease, diabetes, and obesity, while a more balanced fatty acid profile, including monounsaturated fats, actually protects against these health problems. What is the solution? Free-range meat and eggs are always good choices, and if you buy meat from feedlot animals, choose the leanest varieties. Dump all corn oil in your cupboard and replace it with olive oil, then eat lots of fish and/or supplement with flax and fish oil.
CB: Thanks John. Excellent information. Simple guidelines. Focus on whole, natural foods.
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