Rasputin
09-08-2011, 22:08
Do’s and Don’ts for a low-carb/Paleo lifestyle:
1. Use www.fitday.com if possible to keep track of the relative carb/protein levels of the foods you are eating.
2. Try to limit yourself to 50 grams of carbohydrate from all sources per day. Once you lose all the weight you want to lose, you can up that to 80 or so per day without fear of regaining.
3. No sugar. No Honey. No Agave. No starch. No grains (wheat, corn, rice, or otherwise). Only light beer which fits in your carb count for the day, or distilled liquors. No trans fats (hydrogenated oils), no margarine, no vegetable oils except for olive and coconut. Avoid beans (too much carbs).
4. Splenda is reasonable, Truvia is even better.
5. No smoking.
6. Good foods:
a. Meat (grass-fed if possible)
b. Cheese
c. Eggs (cage-free and organic or allowed to roam in pastures is best)
d. Heavy Cream
e. Butter
f. Fish/seafood
g. Coffee/Tea
h. Low-carb fruits and vegetables: Spinach, Broccoli (all the brassicae), Peppers, Celery, Lettuce, Carrots, Green Beans, Green Peas, Squashes, esp. Summer, Zucchini and Pumpkin, Cucumbers, Radishes, Tomatoes, Sea Vegetables, Berries.
7. Consider the following supplements every day:
a. Magnesium (400mg)
b. Vitamin K2
c. Vitamin D3
d. Coenzyme Q10
e. Fish Oil capsules
8. Get enough salt and potassium in your diet. Once you remove carbohydrates, your body will begin to shed the water it has been holding on to for a long time, and it will take sodium and potassium with it. I like NoSalt for potassium as it is relatively cheap, and 1/4tsp is around a quarter of your daily potassium requirements. If you notice cramping in your large muscles, especially your legs, you are not getting enough electrolytes.
9. Lift heavy weights 2-3 times a week. Start off slow but work up to 2-3 sets of 6-8 reps each exercise. Each workout session should be 30-45 minutes, and you should be out of steam when all done. Cardio is not necessary, unless you are an endurance athlete or serious competition martial artist, in which case you should be partaking in HIIT (High Intensity Interval Training) on days when you do not lift weights.
1. Use www.fitday.com if possible to keep track of the relative carb/protein levels of the foods you are eating.
2. Try to limit yourself to 50 grams of carbohydrate from all sources per day. Once you lose all the weight you want to lose, you can up that to 80 or so per day without fear of regaining.
3. No sugar. No Honey. No Agave. No starch. No grains (wheat, corn, rice, or otherwise). Only light beer which fits in your carb count for the day, or distilled liquors. No trans fats (hydrogenated oils), no margarine, no vegetable oils except for olive and coconut. Avoid beans (too much carbs).
4. Splenda is reasonable, Truvia is even better.
5. No smoking.
6. Good foods:
a. Meat (grass-fed if possible)
b. Cheese
c. Eggs (cage-free and organic or allowed to roam in pastures is best)
d. Heavy Cream
e. Butter
f. Fish/seafood
g. Coffee/Tea
h. Low-carb fruits and vegetables: Spinach, Broccoli (all the brassicae), Peppers, Celery, Lettuce, Carrots, Green Beans, Green Peas, Squashes, esp. Summer, Zucchini and Pumpkin, Cucumbers, Radishes, Tomatoes, Sea Vegetables, Berries.
7. Consider the following supplements every day:
a. Magnesium (400mg)
b. Vitamin K2
c. Vitamin D3
d. Coenzyme Q10
e. Fish Oil capsules
8. Get enough salt and potassium in your diet. Once you remove carbohydrates, your body will begin to shed the water it has been holding on to for a long time, and it will take sodium and potassium with it. I like NoSalt for potassium as it is relatively cheap, and 1/4tsp is around a quarter of your daily potassium requirements. If you notice cramping in your large muscles, especially your legs, you are not getting enough electrolytes.
9. Lift heavy weights 2-3 times a week. Start off slow but work up to 2-3 sets of 6-8 reps each exercise. Each workout session should be 30-45 minutes, and you should be out of steam when all done. Cardio is not necessary, unless you are an endurance athlete or serious competition martial artist, in which case you should be partaking in HIIT (High Intensity Interval Training) on days when you do not lift weights.