How Many Ounces Do You Feed A 4 Month Old 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., has degrees in archeology and anthropology. His research and fieldwork focuses on the Paleolithic and Neolithic of the “Old World”, which basically means the Stone Age of Europe, Africa and Asia. John has always had an interest in nutrition, which actually works well in prehistoric studies, because our past was a great quest for food.

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 the nutritional literature for my own good, but I don’t want to get over my head as it relates to performance nutrition for athletes. Others like John Berardi, who makes 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 for both general 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 as little as 3 grams of combined EPA and DHA (both omega-3 fatty acids) can accelerate your metabolic rate by approximately 400 k/cal per day.

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

CB: John, do you have any other superfoods that you think absolutely must 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 the leafy greens, spinach offers some of the best benefits in terms of vitamins and micronutrients. It is loaded with 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 available, which means that it helps neutralize acidic foods that are common in high-protein diets. So by adding more spinach to our diet, we can relieve a lot of stress on our muscles and bones.

I also think that most people could benefit from simply increasing their daily intake of fresh vegetables and fruits. I’m not talking fruit juice or even V8, but the real deal: every color and variety of vegetables and fruits that you know. This is not groundbreaking news, but fresh fruits and vegetables provide an enormous amount of benefits, ranging from anti-cancer properties to improving blood lipids and increasing energy.

Another food of the grain variety that I think many people would benefit from is quinoa (pronounced “KEEN-oowa”). It is a South American seed domesticated by the predecessors of the Incas that grows on a plant very similar to spinach. So it is a “leaf seed” rather than a grass seed like wheat and corn.

Quinoa is gluten-free, and it does not contain any of the allergens that are common in grains from the grass family such as wheat, rye, barley, oats, and corn. In addition, 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’s one of the good guys in the grain family, so pick some the next time you’re in a whole foods market.

CB: Are there any nutrition-fat loss myths that you would like to clear up?

JW:

Regarding the recent swing of the pendulum in the low-carb diet, it seems that many people have used this as an excuse not to eat vegetables. Low-carb diets certainly have their benefits for many people, but there is absolutely no excuse to avoid a large serving of broccoli for fear of some extra carbs. Unless it’s soaked in margarine, broccoli (or put any leafy green here) can’t do anything but good.

CB: Thanks John. I believe that eating large amounts of vegetable fiber is one of the keys to getting, and staying lean. How do you think a person should eat to become thin? Is eating to stay skinny different from getting skinny?

JW:

Let me address the last question first: The ideal situation is to learn how to eat to maximize both your performance and health goals, and simply eat more or less depending on how much muscle you want to gain versus how much fat you want to lose. In other words, eating to get lean and eating to stay lean would differ only in the overall calories consumed.

There are certainly cases when a person would benefit from a more extreme diet like Atkins to remove years of overindulgence and bad dietary choices, but the danger is always there that the person will rebound unless they learn how to eat well.

So how do we eat to get (and stay) lean? I have a few simple rules, like caloric balance, enough protein, lots of whole vegetables and fruits, no processed carbs outside the post-workout window, balanced fats – and let’s not forget the other side of the coin: activity (preferably a mix of heavy lifting and some sort of cardio). There are certainly a lot of details in these rules, and tricks to make it work for your individual goals, but it all boils down to these simple rules.

My good friend, John Berardi, has talked a lot about how some people tend to substitute hard lifting, and even a healthy diet, for the acquisition of knowledge. These people have mediocre or even poor physiques, but all their time is spent in pursuit of the holy grail of fitness and nutrition knowledge. How many carbs does that 5.8 oz serving of artichoke have, and how will that affect insulin levels? Who cares, just eat the damn 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 knowledge about how to lift and what to eat.

Obviously, the road goes both ways, and there are still tons of people out there who don’t know an artichoke in a Twinkie, but the key is not to get lost in the details and neglect what’s really important: a balanced and tough diet. training.

CB: You have a Ph.D. in archaeology, and you researched evolution and nutrition, correct? What lessons did you learn from your studies? How did we evolve food? Does it differ geographically?

JW:

That’s right, Craig. We archaeologists love to poke fun at the “Paleo-diet” and books like Neanderthin. There was no single paleo-diet; Paleolithic people ate whatever they could get their hands on, and what they ate depended on which region of the world they lived in. I recently spoke with Erik Trinkaus, a paleoanthropologist and the world’s leading expert on Neanderthals, and he summed up his thoughts on the matter when he said “the Neanderthal world was by no means idyllic. These people had hard life and they died young, and their version of. a paleo-diet ate everything that didn’t eat them before”.

That said, there are some lessons we can learn from our past that can help us understand why we have so many diet-related problems today.

I have some simple lessons from the archaeological record regarding 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 have been many studies published in peer-reviewed journals that show that increasing your protein intake by 10-15% of the national average has positive benefits in terms of body composition and blood lipids.

2) Get your carbs from their source.

Paleolithic people didn’t have Krispy Kreme, otherwise they would have had as much fat as the average sugary person today. Outside of the post-workout window, when simple sugars and fast-absorbing proteins are desirable, we can all benefit from avoiding all the hyper-processed foods that fill our grocery stores, and opt instead for foods in their original, unadulterated state. If you looked in my kitchen cabinets, you would see a variety of whole grains and legumes: quinoa, barley, steel cut oats, oat bran, wheat bran, lentils, split beans, and chickpeas.

3) Eat your vegetables and fruits.

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

After months of avoidance, I finally convinced a good friend of mine to increase his vegetable intake. He was by no means fat, but he became frustrated with a tire slowly growing around his waist. I gave her some recipes to make things like broccoli and spinach more flavorful, and she finally took my advice. After this change, he is thinner than he has ever been in his life, and he is always telling me how much energy he has.

4) Balance those fats.

This is a problem that really ties in with my prehistoric research. It is interesting to note how the fatty acid profile of the modern western diet is towards saturated fat and omega-6, at the expense of monounsaturated and omega-3. In our past, that wouldn’t have been possible, because wild animals don’t store much fat in general, and they didn’t eat corn meal to pump up the omega-6s in their adipose tissue. Also, our ancestors got much more omega-3 from wild plants, animals, and fish. In general, it seems that we have evolved on a diet with a good amount of monounsaturated fats from nuts, seeds, and animals, as well as an almost equal amount of omega-6 to omega-3. Tons of studies show that an inflated omega-6 to omega-3 ratio contributes to heart disease, diabetes, and obesity, while a more balanced fatty acid profile, including enough monounsaturated fats, actually protects against these health problems. they What is the solution? Free-range meat and eggs are always a good choice, and when you’re buying meat from farm animals, go for the leaner varieties. Throw away any corn oil in your cupboards and replace it with olive oil, and then eat lots of fish and/or supplement with flax and fish oil.

CB: Thanks John. Excellent information. Simple guide. Focus on whole, natural foods.

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