Lose Weight Without Counting Calories. Lose Weight on Paleo

As I said in the history of the paleo diet, this diet has not been in research and testing for that long, but has already proven its mettle in the hard results it delivers.

Many of you have heard about paleo in the health community because it is in talks everywhere on the internet. It is hard to find a health and fitness expert within the field that hasn't discussed the benefits, costs, research, and history behind the paleo diet. If you have a friend in Crossfit or have taken any Crossfit classes, you have probably noticed how "paleo" has grown synonymously with the Crossfit community. They are huge advocates of the health benefits that the paleo diet delivers in terms of performance and recovery.

The number one reason that paleo works is simplicity. You are giving your body the foods that it was meant to recognize and digest. There are no synthetic ingredients, lab made sugars, processed starches, pasteurized dairy, and foods that your body has trouble digesting.

By removing the foods in your current diet that cause your body to gain weight, add body fat, become frail, and tax your immune system, you will be functioning at a whole new, optimal level that you have never experienced before. The weight will seem to fall off of you.

Some free resources that will help you break through your plateaus and help you lose weight.

Let me first say that there is a ton of information out there in the dietary world as to why grains and bread are horrible for weight loss, and why they are great for weight loss. For the purposes of the paleo diet and the research that I have found on it, you should NOT be consuming grains while you are trying to lose weight on this program.

*Disclaimer: Before making any changes to your diet, you should ALWAYS consult your doctor or physician.

Just speaking from personal experience, I do not think that grains are inherently bad. Personally, I haven't had any issues digesting them, that I know of. What I do know is that I have Pretty much cut grains and dairy out of my diet for the last 4 years, and I have never been this strong, this lean, and this energetic at any other point in my life.

Though, recent science is started to prove otherwise.(*Take note of the information presented in this lecture and the book excerpt in the reference section)

I am a big believer in that different foods are good and bad for you depending on what your goals are and when you want to hit them.

Here's what I will tell you about my personal experience with grains, on me and my clients.

When I or my clients want to gain weight and muscle mass, here's what we start eating.

• Bread
• Rice
• Milk
• Cheese
• Oatmeal
• Pasta
• Protein and nutrition bars

When I or my clients want to cut weight, here's what we start eating.

Lean meats (and even fatty ones): chicken, turkey, beef, pork, fish, bison, bacon, sausage, chorizo, duck etc.

Healthy fats: eggs, extra virgin olive and coconut oil, avocado, nuts, and seeds

Vegetables: Peas, green beans, spinach, romaine, broccoli, kale, sweet potatoes, mushrooms, tomatoes, asparagus, peppers, zucchini, squash, butternut squash, brussel sprouts, beets, cabbage, turnip greens, mustard greens, cucumber, carrots, celery, eggplant, artichokes, onions, etc.

So now that we have covered why grains aren't great for you in the sense of losing weight or your health in general, let's sum up what we have learned.

1. Grains like wheat, rye, and barley have built in defense mechanisms that make small tears in our stomach and intestinal lining.
2. The lectins in grains damage the villi and microvilli in our digestive system, which eventually decreases our body's ability to absorb and utilize essential nutrients.
3. Phytates in grains soak up things that we need like calcium, iron, and zinc. This can eventually lead to reducing our bone density (osteoporosis), anemia, and damaging our immune system.
4. Our body treats the intact lectins (like WGA) that pass through our system as a threat and create antibodies to fight them. We potentially end up developing allergies and autoimmune disorders because of this reaction.
5. The proteins in grains (gluten) contain a similar amino acid structure to proteins that are in other foods (eggs, nuts, seeds, meat. etc.). Because of the similar amino acid makeup, our antibodies may start to fight these otherwise benign foods that were once useful to our system, and you may develop allergies to things like beef and apples.

Dairy is supposed to be healthy right? Foods like cottage cheese, yogurt, low fat milk, and certain kinds of cheeses are rumored to be great for weight loss, but recent research has shown us differently.

A Strange Truth

Did you know that we are basically the only species on the planet that consumes other mammal's milk? That fact on it's on is pretty odd, but that still doesn't explain the science that shows dairy is NOT ideal for weight loss.

The Facts

1. 75% of people on this planet have issues digesting dairy products
2. Most dairy products are high in saturated fat
3. Some are high in sugar
4. Many dairy products are high calorie
5. There is no conclusive scientific evidence that proves that the calcium in dairy products improve bone strength and bone density. More benefits for that have been seen in testing with Vitamin D.
6. Populations that consume dairy frequently have been seen to be at higher risk for conditions like osteoporosis, type I diabetes, heart disease, certain kinds of cancer (lymphoma, thyroid, prostate, ovarian), sinus problems, allergies, and constipation or diarrhea.

*See attached for your downloadable paleo food guide.

One of the best aspects of the paleo diet is that you are NOT REQUIRED to count calories. By shifting your diet to focus on real foods that your body is meant to recognize, you will notice a dramatic change in your body composition, weight, and waistline in as soon as the first week.

I have had several students get into contact with me this month reporting that they have lost 5-10 pounds in the first 7-10 days on this diet.

There's one food group that we really cannot get enough of on the paleo diet: VEGETABLES. In the US specifically, we do not include enough green, nutrient dense, fibrous, cruciferous, vegetables in our diet. I am aware that other countries are suffering the same problem.

Vegetables are essential for weight loss on the paleo diet because they are

1. Nutrient dense
2. Low calorie
3. High in fiber
4. Very filling
5. Easy to digest
6. Can taste great with little added effort and time.

If your goal is weight loss, you are already well on your way to hitting your weight loss goals by mastering the paleo diet. In case your goals include losing body fat and getting ripped, here is one very important rule of thumb that you can use.

To fin-tune the paleo diet for fat los, we need to minimize the amount of fruit that you are eating. Fruit isn't inherently bad, it is great for weight loss which is why it is on the diet plan. The truth about fruit is that it is high in natural sugars, so that makes it less than idea for losing body fat, getting ripped and toning up.

If your goal is getting ripped, see if you can eat less than 20-30 grams of sugar per day. Or if you don't want to check your label for grams of sugar, focus on only eating one piece of fruit per day.

Lean meats (and even fatty ones): chicken, turkey, beef, pork, fish, bison, bacon, sausage, chorizo, duck etc.

Healthy fats: eggs, extra virgin olive and coconut oil, avocado, nuts, and seeds

Vegetables: Peas, green beans, spinach, romaine, broccoli, kale, sweet potatoes, mushrooms, tomatoes, asparagus, peppers, zucchini, squash, butternut squash, brussel sprouts, beets, cabbage, turnip greens, mustard greens, cucumber, carrots, celery, eggplant, artichokes, onions, etc.

One of the best things about the paleo diet is that 99% of you won't have to count calories to lose weight. Unfortunately, everyone eventually hits a plateau in their weight loss where their progress stagnates. As you lose weight, your body requires less calories to maintain it's new weight, which typically leads to a natural lowering of your resting metabolism.

When that happens, you have no need to fear or get down. You already have one simple, portable, awesome, and free tool that you can take with you anywhere that will get you back on the right track.

Your hand!

Your hand is actually the perfect measuring tool to size up your portions for every meal.

Your plate should consist of...

1. 1-2 palm sized servings of protein
2. 1-2 fists of vegetables
3. 1-2 cupped handfuls of fruit
4. 1-2 thumbs of healthy fats

Here is the short list of what is not approved on the paleo diet. Remember, focus on the abundance of foods that you can eat while on this diet.

Here are the ones you can't eat

• Grains (wheat, rye, barley, oats, quinoa)
• Dairy
• Processed sugars and starches
• Alcohol
• Legumes

Crockpots and slow cookers are perfect for losing weight. They take little time and effort to use, and are able to make massive quantities of high quality food. Having the ability to batch prep large quantities of delectable lean meats and vegetables is going to be helpful in giving you great weight loss meals that you can eat throughout the week.

I had a student request to me recently to add a visual of the seasonings, spices, and sauces that I use to make my healthy meals taste incredible. Here's a sneak peak at what I stock my spice cabinets with to make every meal taste delicious.

I have found that the best way to get all of my favorite recipes together in the same place is by creating open boards on Pinterest. Here are two of my boards on Pinterest so that you can enjoy more than 100 different paleo recipes.

Paleo Pinterest Board

https://www.pinterest.com/trainerjack/paleo/

10 Day Real Food Challenge Pinterest Board (*Most all of these recipes are paleo)

https://www.pinterest.com/trainerjack/the-10-day-real-food-challenge/

A great paleo breakfast option complete with the healthy fats and proteins that you need to get your day off on the right foot.

The reason that this is one of my favorite snacks on the paleo diet, is because so many people cite this particular vegetable as their least favorite. With this recipe, you are going to make them taste fantastic.

Simple, delicious, and one of my favorite paleo slow cooker recipes for chicken.

Thank you so much for enrolling in my course, and congratulations on completing this. As someone who was formerly almost 50 pounds overweight, I cannot express how excited I am for you to achieve your weight loss goals.

There are so many people sitting on their couches right now CONTEMPLATING the idea of losing weight, but continuing to put off their goals and neglect their health.That is NOT you.

You have chosen to take the harder route. You have chosen to take the more gratifying route. You are embarking on a mission and journey that is going to transform, enlighten, enable, and enhance every aspect of your life. As you lose weight you will...

• Boost your immune system
• Gain confidence
• Build self-esteem
• Improve your relationships
• Be grateful for your health
• Become more energetic and optimistic
• Gain self-discipline
• Be more productive
• Realize that you have accomplished one of the hardest things that you can ever do: LOSE WEIGHT!

If you ever have any questions or need anything at all, I am more than happy to help you in any way that I can. Feel free to send me a personal message at any time, and I would be happy to answer your questions and/or create more lectures to help you on your journey to successful weight loss.

I am so grateful for that you have enrolled in this course, and I can't wait to hear about your incredible results.

-Jack

Worried about stalling and falling off track again? No worries at all. Here are plenty of free resources that will help you continue to lose weight and break through any plateau that you may come up against.

No matter what your dietary parameters and habits may be, this technique is a surefire way to start losing weight with. This simple principle takes no added time to incorporate, if you are already eating breakfast.

Some special techniques that you can begin to employ if you are 300-400+ pounds overweight.

Even if you are a seldom weekend drinker, alcohol can dramatically inhibit your ability to lose weight. Follow these tips and pointers to minimize the amount of damage that a few drinks can do to your weight loss goals.

This is one of my favorite topics when it comes to losing weight. So how much protein do you need to be eating to see the best weight loss results?

Depending on who you ask, you are bound to get different answers for this question. Some research has shown the BARE MINIMUM amount of protein that you need to eat to preserve your muscle mass while losing weight is approximately .4 grams per pound of body weight.

I would personally recommend eating between .8-1.0 grams of protein per pound of body weight, or making sure that 40% of your daily calories consist of protein. The reason is that protein is really filling, functional to your body, and is digested very slowly so that your body will hardly store any of it as glycogen or fat.

When you are losing weight, it is ideal if you can supplement your diet with resistance training or weight lifting. Resistance training will help you build lean, sculpted muscle tissue that will burn more calories at rest than fat tissue. The problem with losing weight by just changing or diet OR just by doing cardiovascular exercise is that eventually you are going to see your resting metabolic rate (RMR) begin to slow. Resistance training and weight lifting will help you keep your metabolism burning on high.