The Paleodedic Diet : a complete program to burn fat, increase energy and reverse disease, Akil Palanisamy, MD ISBN 9781634502320
Dr Akil has taken the Paleo framework and enables us to tweak it specifically for individual needs by using the Ayurvedan principles with regard to body types. He has integrated wisdom from the paleo, specific carbohydrate and traditional Indian communities but goes beyond what you eat to establishing true health by considering mind and body - exercise.
Dr Akil reiterates the long understood fact that the standard Western diet is a killer - refined grains, vegetable oils, sweetened beverages, white flour and sweets. One example being the women of Japan enjoying the lowest breast cancer rates in the world but with in two generations Japanese emigrants to the US have the higher rate found in the general population. Everything in moderation - great!!
For me specifically I found these ideas helpful :
Carbohydrates need to be carefully assessed with regard to complexity, absorption rates and their resultant effect on blood sugar/insulin. Carbohydrate that causes dramatic swings in blood sugar are linked to weight gain, obesity, inflammation, insulin resistance, diabetes and cancer.
He noted the link between poverty and obesity as populations that are poorer tend to rely on processed carbohydrates which are calorie rich but nutrient poor, leading to the coexistence of obesity and malnutrition.
The healthiest starches are starchy tubers - beets, sweet potato, yams cassava and taro.
Fat is essential - beneficial fats are EV olive oil, avocados, oil from fish, butter from grass-fed cows, ghee, fermented full-fat dairy, pasteurized egg coconut oil, undeated nut oils, nuts, seeds and grass-fed meat. Harmful fats include trans fats, hydrogenated fats, and vegetable seed oils. Saturated fat is safe in a balanced diet. Coconut oil is very high in MCT's medium chain triglycerides which help reduce hunger, boost metabolism and baseline energy expenditure, seems to be especially beneficial for reducing abdominal fat.
Try to increase Omega 3 fatty acids, - ideal sources is flaxseed, walnuts, fish caviar, wild caught fatty fish. oysters, lobster, crab and shellfish, octopus and tuna, sustainably sourced palm oil.
Protein - ideal rates are 0.36 - 0.8g of protein per pound of body weight per day. Vata body types need the most protein and should consume protein at every meal, Kapa types need the least amount of protein and Pitta types have a moderate need.
Vegetarians need to take measures to prevent deficiencies in B12, zinc, magnesium and essential fatty acids.
4 Unknown superfoods - photochemicals.
"Americans have an uncanny ability, even among the fresh fruits and vegetables we consume, to choose the least nutritious options." eg iceberg lettuce, white potatoes and corn.
-Eat the rainbow, look for the spectrum of color to maximise different types of phytonutrients. And the more deeply colored the food, the more phytonutrients it contains. Eat the skins, if possible. Consume as soon after purchasing as possible. Store carefully - they are still breathing!
Eat lots of green leafy veg, torn and with olive oil dressing to maximise nutrients.
