How Much Weight Can The Average 15 Year Old Lift Caveman Nutrition: Is This The Right Way To Eat For Fat Loss

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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 focuses on the Paleolithic and Neolithic of the “Old World”, meaning the Stone Age of Europe, Africa and Asia. John has always had an interest in nutrition, which actually works quite well in prehistoric studies, because our past is one of the great food searches.

CB: John, you have an interesting background. Now, let’s talk about North American nutrition for gaining muscle and losing fat. What’s new in nutrition approaches for athletes, fat loss, and health?

JW:

I try to stay current with nutrition literature for my own interest, but I don’t want to get in over my head about performance nutrition for athletes. Others like John Berardi, who make a living in this field, would be better suited to discuss the latest and greatest approaches.

I’ve been reading a lot about fish oil lately, and its positive effects on overall health and positive effects on 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 increase your metabolic rate by approximately 400 k/cal per day.

These long-chain fatty acids also have great health benefits, including brain health, antioxidant and anti-inflammatory effects, better sugar management, and more. So by doing something as simple as putting a cap of fish oil on every meal, you can live longer, leaner and smarter!

CB: John, do you have any other superfoods that you think should be in everyone’s diet?

JW:

Fish oil would be one, for the reasons given in the previous answer. Another must have in everyone’s diet is spinach. Among green vegetables, spinach offers some of the best benefits in terms of vitamins and micronutrients. It is full of important phytochemicals, vitamin A, vitamin B, calcium, phosphorus, iron, folate and potassium.

But that’s not all! Spinach is also one of the most alkaline foods, meaning it helps neutralize acidic foods that are common in high-protein diets. So by adding more spinach to our diet, we can reduce the stress on our muscles and bones.

I also think that most people can benefit from simply increasing their daily intake of fresh vegetables and fruit. I’m not talking fruit juice or even V8, but the real deal: every color and variety of vegetables and fruit you know. This is not surprising news, but fresh fruits and vegetables offer many benefits, from anti-cancer properties to better blood lipids to increased energy.

Another food of the grain variety that I think many people would benefit from is quinoa (pronounced “KEEN-oowa”). This is a South American grain sold by the ancestors of the Incas that grows on a plant that looks like spinach. So “leafy wheat” instead of grassy grains such as wheat and corn.

Quinoa is gluten-free, and contains no allergens common to grains from the grass family such as wheat, rye, barley, oats, and corn. Furthermore, quinoa contains lysine, an amino acid lacking in many grains, making it a complete protein. Quinoa is also an excellent source of calcium, magnesium, iron, phosphorus, and B vitamins. It is one of the good people in the grain family, so pick up some next time in the whole food-type market.

CB: Are there any nutrition-fat myths you’d like to dispel?

JW:

With the recent pendulum swing towards a low-carb diet, many people are using this as an excuse to not eat vegetables. A low-carb diet certainly has its benefits for many people, but there’s really no reason to avoid large servings of broccoli for fear of a few extra carbs. Unless it’s slathered in margarine, broccoli (or insert leafy greens here) can’t do anything but good.

CB: Thank you John. I believe that eating lots of fibrous vegetables is one of the keys to getting, and staying lean. How should people eat to be thin? Is eating to stay thin different from being thin?

JW:

Let me address the last question first: The ideal situation to learn how to eat to maximize both performance and health goals, and just eat more or less according to how much muscle you want to gain versus how much fat you want to lose. In other words, eating to lose weight and eating to stay thin only differ in terms of calories consumed.

There are certainly cases where people will benefit from a more extreme diet like Atkins to erase years of overindulgence and bad dietary choices, but the danger is always there that the person will relapse if they don’t learn to eat properly.

So, how do you eat to get lean (and keep it off)? I have some simple rules, such as caloric balance, enough protein, lots of vegetables and fruits, no processed carbohydrates outside the post-exercise window, balanced fats – and don’t forget the other side of the coin: activity (preferably) a mix of heavy lifting and some type of cardio). Of course there are many details in these rules, and tricks to make them work for your purposes, but they are all in these simple rules.

My good friend John Berardi has said extensively how some people have a tendency to replace hard lifting, and even a healthy diet, with the acquisition of knowledge. These people have mediocre or even poor physiques, but spend all their time pursuing fitness and nutrition knowledge. How many carbs are in 5.8 ounces of artichokes, and how do they affect insulin levels? Regardless, just eat the darn thing and go lift some heavy weights! The fact remains that it takes hard work in the gym to get a good physique, in addition to knowing how to lift and what to eat.

Obviously, it’s a two-way street, and there are still hordes of people who don’t know an artichoke from a Twinkie, but the key is not to get lost in the minutia and neglect what’s important: a balanced and tough diet. training.

CB: You have a Ph.D. in archaeology, and you’ve researched evolution and nutrition, right? What lessons have you learned from your studies? How did we evolve to eat? Does it differ geographically?

JW:

That’s right, Craig. We archaeologists love to scoff at the trendy “Paleo-diet” and books like Neanderthin. There is no single paleo diet; Paleolithic people ate whatever they could, and what they ate depended on where they were in the world. I recently spoke with Erik Trinkaus, the world’s leading paleoanthropologist and expert on Neanderthals, and he summed up his thoughts on the matter by saying “the Neanderthal world was not very good. These people lived hard and died young, and their version of the paleo diet is to eat what what is not eaten first”.

So, there are certain lessons we can learn from the past that can help us understand why we have so many diet-related problems today.

I have a few simple lessons from the archaeological record about nutrition:

1) Eat more protein and less of the other stuff.

In short, we have been eating a diet rich in plants, fish, and animals for millions of years now. There are many studies published in peer-reviewed journals that show that protein consumption above 10-15% of the national average has positive benefits in terms of body composition and blood lipids.

2) Get your carbs from the source.

Paleolithic people didn’t have Krispy Kreme, otherwise they would have been as fat as the average sugarcane today. Outside of the post-workout window, when simple sugars and fast-absorbing protein are in demand, we can all benefit from avoiding all the hyper-processed foods that litter the grocery store aisles, and opting for real, unadulterated foods. If you look in your kitchen cupboard, you’ll find a variety of grains and legumes: quinoa, barley, steel-cut oats, oat bran, wheat bran, lentils, peas, and beans.

3) Eat vegetables and fruits.

It is clear that we have evolved to reap the benefits of a diet rich in vegetables and fruits, judging by the preserved remains of literally hundreds of wild plant foods at sites such as Ohalo II, a 23,000-year-old fishing camp in the Sea. from Galilee. I never realized how many vegetable haters there are until I started trying to get my friends and family to eat more of them.

After months of avoiding it, I finally convinced my best friend to increase her vegetable intake. She is not really fat, but she is getting frustrated because the tires are slowly growing around her waist. I gave him some recipes to make things like broccoli and spinach tastier, and he finally took my advice. After this change, he was slimmer than he had been in life, and he constantly talked about how much energy he had.

4) That fat balance.

This is a problem related to prehistoric research. It is interesting to note how skewed the fatty acid profile of the modern western diet towards saturated fat and omega-6, at the expense of monounsaturated and omega-3. In the past, this would not have been possible, as wild animals did not store fat overall, and were not fed corn to increase omega-6 in adipose tissue. Also, our ancestors got more omega-3s from wild plants, animals, and fish. In general, it seems that we have evolved on a diet with good amounts of monounsaturated fats from nuts, seeds, and animals, as well as almost equal amounts of omega-6s to omega-3s. Tons of research shows that an increased ratio of omega-6 to omega-3 leads to heart disease, diabetes, and obesity, while achieving a more balanced fatty acid profile, including sufficient monounsaturated fats, actually protects against these health problems. What is the solution? Free-range meat and eggs are always a good choice, and when you buy meat from feedlot animals, choose the leanest varieties. Throw corn oil in the cupboard and replace it with olive oil, then eat lots of fish and/or supplement with flax and fish oil.

CB: Thank you John. Very good info. Simple guidelines. Focus on whole, natural foods.

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