For those of you who have not quite gotten into the single digit body fat range, start Eating Like A Caveman! Over time, our genes have changed very little, however our diets have changed dramatically. The hunters and gatherers were never overweight, so what does that tell you? Basically, you need to focus on eating lean meats, healthy fats, and unlimited fruits and vegetables. Not only will this help with losing extra fat, but also it is very helpful to people with heart problems or diabetes.
One thing you already know, protein preserves lean tissue in organs and muscles. This is very important when you are looking to lose the extra weight because lean tissue raises metabolism, burns up calories and burns off fat! Protein serves as a natural means of appetite control. When you eat a protein rich meal you stay full longer and are less likely to snack after. This is because protein boosts the production of PYY; a peptide that signals your brain that you’re stomach is full. Consuming more protein in your day will allow you to take in fewer calories and lose more weight.
Protein is the best choice and here’s why: ”All calories are not created equal.” Calories from 200 to 300 grams of protein from chicken breast, turkey breast, fish, lean beef, etc. are the metabolism boosting kind. The body uses energy to derive energy from the food you eat. This is called Diet-Induced Thermogenesis (DIT). The DIT of protein is 2-3x that of carbs and fats, so it raises metabolism by at least twice as much, doubling post-meal thermogenesis when compared to meals higher in carbs. In retrospect, you will be burning an extra 200-250 calories a day eating protein meals.
Eating like the cavemen does not mean “No carbs!” It means eating carbs in the form of fruits and vegetables, rather than grains and other starchy carbs. Fruits and veggies with low glycemic loads release glucose into the blood stream slowly, and won’t cause blood sugar surges like grains do. They keep blood sugar steady so insulin does not spike. If you don’t know what that means, it is a great advantage because insulin is a hormone that stores fat. It forces calories into fat cells so they grow larger. By eating low glycemic carbs (fruits and vegetables) you will not only lower your glucose and insulin levels by 40% but you will lose the fat. Another advantage of eating these carbs is the fiber. These carbs have up to 8x more fiber than whole grains. Fiber is extremely important in stimulating weight loss.
When it comes down to it, 55% of your daily calories should be coming from lean protein. The remainder should come from fruits, vegetables and raw nuts. Each meal should be rich in protein. 1/3 of your plate filled with protein and 2/3 of your plate filled with fresh produce. And there you have it, Eating Like A Caveman! Except you don’t have to go hunting for your food, you can simply pick it up at the grocery store.