Read Online Your Personal Paleo Code: The 3-Step Plan to Lose Weight, Reverse Disease, and Stay Fit and Healthy for Life by Chris Kresser - Free Book Online Page B
Authors: Chris Kresser
Tags: Health & Fitness / Diet & Nutrition / Diets, Health & Fitness / Diet & Nutrition / Weight Loss
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the chapters that follow. For now, let’s tackle some of the more immediate concerns you might have.
How do I do it?
I recognize this will be a dramatic change for many of you. The best way to do it is to just dive right in. Begin right now. If you procrastinate or delay, it only gets harder.
Use the meal plans and recipes in chapter 21 to work out what you’re going to eat for the first week. (You can find additional meal plans, recipes, and shopping lists on the website.) Then head out to the grocery store, farmers’ market, butcher, or wherever you shop and stock up for the next week. All you have to think about is what to eat and what not to eat. There are no calories to count. Just eat the foods that are allowed, and don’t eat the ones that aren’t.
When will I get results?
The first few days can be hard. Your body will be going through withdrawal from everyday substances like sugar and wheat; you may notice symptoms like mood swings, strong cravings, irritability, and fatigue as your body adjusts to life without them. If you’ve been drinking four cups of coffee every day for twenty years, cutting back to one cup will be tough. Does that mean you shouldn’t do it? That it won’t benefit your health inthe long run? No. It just means you’re probably going to need some support along the way.
If you’ve been eating a poor diet with a lot of processed food as well as smoking, drinking too much alcohol, and leading a sedentary life filled with chronic stress, I truly understand that the transition to a healthy diet will be a big challenge.
But at some point, you will recover and start feeling better than you did before you began the program. Most of my patients say that the first four to seven days are the hardest. After that, you’ll start having a lot more energy; those familiar dips in energy in the afternoon may well disappear completely, and without the hit of that afternoon coffee and candy bar. In fact, your cravings may disappear altogether; you’ll find yourself eyeing that pizza or pasta and saying, “No, thanks.” Your skin will clear up, the breakouts and redness disappearing. Your digestion will be smoother. You’ll sleep more deeply and wake feeling more rested. Those up-and-down mood swings will stabilize. You’ll start shedding some pounds (only if you need to, usually). Even if the scale doesn’t budge, you may find that muffin top melting. Aches, pains, and mysterious symptoms you’ve had for ages will—seemingly miraculously—begin to improve.
This program has the potential to change your life. I realize that it’s difficult; I know how much work it is, and I remember what it was like to cut out all of these foods. I’ve been there myself, although I can hardly remember why I used to love some of that junky food so much (cold cereal was a particular weakness). But I also know from my own experience and from supervising many people through this transition that the results are worth the effort.
I thought fat was bad for me and I should limit my intake, but some of the foods on the okay-to-eat list are fatty.
The biggest mistake people make on this program is not eating enough fat. You’re eliminating a lot of foods from your diet (bread, grains, beans, etc.), and you have to replace those lost calories with something. Healthy fat is that something. If you’re concerned about your weight, take comfortin the knowledge that the vast majority of my patients and readers shed pounds on the Thirty-Day Reset. Fat is the preferred fuel source of the body and should constitute about 40 to 70 percent of the calories in your diet, depending on individual needs. (My only caveat is chicken fat. Although it’s delicious, it often comes from chickens that are fed grains, so the ratio of healthy omega-3 fat to not-so-healthy omega-6 fat isn’t great; in a later chapter, you’ll see why that ratio matters. If you can find chicken fat from pastured chickens, go for it.) You can exchange that
How do I do it?
I recognize this will be a dramatic change for many of you. The best way to do it is to just dive right in. Begin right now. If you procrastinate or delay, it only gets harder.
Use the meal plans and recipes in chapter 21 to work out what you’re going to eat for the first week. (You can find additional meal plans, recipes, and shopping lists on the website.) Then head out to the grocery store, farmers’ market, butcher, or wherever you shop and stock up for the next week. All you have to think about is what to eat and what not to eat. There are no calories to count. Just eat the foods that are allowed, and don’t eat the ones that aren’t.
When will I get results?
The first few days can be hard. Your body will be going through withdrawal from everyday substances like sugar and wheat; you may notice symptoms like mood swings, strong cravings, irritability, and fatigue as your body adjusts to life without them. If you’ve been drinking four cups of coffee every day for twenty years, cutting back to one cup will be tough. Does that mean you shouldn’t do it? That it won’t benefit your health inthe long run? No. It just means you’re probably going to need some support along the way.
If you’ve been eating a poor diet with a lot of processed food as well as smoking, drinking too much alcohol, and leading a sedentary life filled with chronic stress, I truly understand that the transition to a healthy diet will be a big challenge.
But at some point, you will recover and start feeling better than you did before you began the program. Most of my patients say that the first four to seven days are the hardest. After that, you’ll start having a lot more energy; those familiar dips in energy in the afternoon may well disappear completely, and without the hit of that afternoon coffee and candy bar. In fact, your cravings may disappear altogether; you’ll find yourself eyeing that pizza or pasta and saying, “No, thanks.” Your skin will clear up, the breakouts and redness disappearing. Your digestion will be smoother. You’ll sleep more deeply and wake feeling more rested. Those up-and-down mood swings will stabilize. You’ll start shedding some pounds (only if you need to, usually). Even if the scale doesn’t budge, you may find that muffin top melting. Aches, pains, and mysterious symptoms you’ve had for ages will—seemingly miraculously—begin to improve.
This program has the potential to change your life. I realize that it’s difficult; I know how much work it is, and I remember what it was like to cut out all of these foods. I’ve been there myself, although I can hardly remember why I used to love some of that junky food so much (cold cereal was a particular weakness). But I also know from my own experience and from supervising many people through this transition that the results are worth the effort.
I thought fat was bad for me and I should limit my intake, but some of the foods on the okay-to-eat list are fatty.
The biggest mistake people make on this program is not eating enough fat. You’re eliminating a lot of foods from your diet (bread, grains, beans, etc.), and you have to replace those lost calories with something. Healthy fat is that something. If you’re concerned about your weight, take comfortin the knowledge that the vast majority of my patients and readers shed pounds on the Thirty-Day Reset. Fat is the preferred fuel source of the body and should constitute about 40 to 70 percent of the calories in your diet, depending on individual needs. (My only caveat is chicken fat. Although it’s delicious, it often comes from chickens that are fed grains, so the ratio of healthy omega-3 fat to not-so-healthy omega-6 fat isn’t great; in a later chapter, you’ll see why that ratio matters. If you can find chicken fat from pastured chickens, go for it.) You can exchange that
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