Eat Lots of Lean Meats, Fresh Fruits, and Vegetables
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. This prescription is consistent with this research.
This prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
The Ground Rules are as Follows:
- All the lean meats, fish, and seafood you can eat
- All the fruits and vegetables you can eat
- No cereals or grains
- No legumes
- No dairy products
- No processed foods
The 7 Keys of the Paleo Diet
- Eat a relatively high amount of animal protein compared to that in the typical American diet.
- Eat fewer carbohydrates than most modern diets recommend, but eat lots of good carbohydrates from fruits and vegetables, not from grains or refined sugars.
- Eat a large amount of fiber from nonstarchy fruits and vegetables.
- Eat a moderate amount of fat, with more good (monounsaturated and polyunsaturated) fats than bad (saturated) fats, and nearly equal amounts of omega 3 and omega 6 fats.
- Eat foods with a high potassium content and low sodium content.
- Eat a diet with a net alkaline load.
- Eat foods rich in plant phytochemicals, vitamins, minerals, and antioxidants.
The seven keys optimize health, minimize the risk of chronic disease, and cause excess weight to melt away. This is the way we’re genetically programmed to eat.