The Paleo, Ancestral, Primal lifestyle eating plan

The Paleo, Ancestral, Primal lifestyle eating

planEdited edition brought to you by

Dr. Leon du Plessis (M.Tech Hom)www.drleonduplessis.com

http://www.drleonduplessis.com/

www.drleonduplessis.com|2012

Most Important Steps• Eat real food: By this I mean meat, fish and fowl. Natural fats from

animals, coconuts, nuts and olives. Fruits and vegetables. No processed foods, no additives and preservatives. To state it differently if you cannot pick and eat it or catch it and kill it and eat it, then don’t.

• Eat Protein with every meal. Ideally, grass fed or wild caught.• I recommend that you eat at least a half of your vegetables raw, have a

salad. The other half can be cooked. This is just a suggestion but the more raw the better. Ideally local and organic.

• Limit your fruit to 1 serving per day if your goal is to lose weight. Stay clear of banana, papayas and mango if you want to lose weight.

• Eat a wide variety of food. This provides a larger array of nutrients and minimizes the toxins we ingest.


Most Important Steps

• Allow yourself to go hungry every day for at least a little while.

• Have two or three meals a day, this allows your body to burn of excess fat.

• Do not eat until you are truly starving.• Occasionally, go empty-bellied for the whole

day.


Most Important Steps

• Get lots of sleep and try to minimize stress.

• Get some exercise, at least two to three times a week for 20-30 minutes. Always try to exercise on an empty stomach.

• Try to get some sensible sunlight exposure or supplement with Vitamin D.


Which foods should you avoid• Grains - cause allergic reactions, high insulin levels, obesity and digestive

disorders.• Dairy - processed dairy contains excess growth hormone, antibiotics. It can

cause immune response and promote insulin resistance.• Legumes - stay away from beans and lentils, included here are peanuts,

peas, chickpeas and soy and soy products.• Starches - the biggest culprit here is potato; potato form should be

avoided as it has a very high-carbohydrate content. However, also be careful of bananas, dried fruit and all fruit juices and canned fruit.

• Alcohol – basically empty calories but there are a few exceptions that are permissible in limited volume that will be discussed later.


Which foods should you avoid

• Avoid Trans fats, vegetable oils except for olive oil, margarine.

• Processed foods and processed sugars - Also referred to as nonfoods. B you can eat it doesn't mean it is food. Examples are chips, doughnuts, snack cakes, baked goods, candy and ice cream.

• Processed meats these are high in salt and additives.


The food matrixProtein Vegetables Nuts and Good Oils (Fats) Herbs and Spices Fruit

1,5 grams of protein per kilogram of body weight dailyLean meat please

Protein with every meal

Should make up bulk of what you eat, try and eat as much raw vegetables as

possible

Nuts about a handful a day Use fresh when available 2-3 Servings per day

EggsChicken

TroutMackerelSalmon

TunaAnchoviesSardines

SquidShrimp

CrabCrayfishLobsterMusselsOystersVenison

Lean BeefPorkLamb

AvocadoArtichokeAsparagus

BeetsBell Peppers

BroccoliButternutCabbageCarrots

CauliflowerCelery

CucumberDandelion Greens

EggplantLettuce

MushroomsOnionsParsley

Peppers (All kinds)Sweet Potato

RadishSpinachSquashTomatoTurnipsZucchini

AlmondsBrazil NutsHazelnuts

Macadamia NutsPecans

Pine NutsPistachiosWalnutsOlive Oil

Coconut OilAvocado Oil

Coconut Milk

AllspiceBasil

CinnamonFenugreek

GarlicGinger

Thai red, green and yellow curryOreganoCilantroNutmeg

RosemaryThymeMasala

Bay LeafHimalayan/Celtic sea salt

Chili powder/flakesPaprikaCumin

Black Pepper

ApplesBlackberries

BoysenberriesCantaloupe

CherriesCranberries

GooseberriesGrapes (especially dark red ones)

Honeydew MelonLemonLime

MangoPapayaPears

PineapplePlums

PomegranateRaspberriesStrawberriesWatermelon


The food matrixProtein


The food matrixVegetables


The food matrixNuts and good oils


The food matrixHerbs and Spices


The food matrixFruit


The food matrix: How to put it together

• The aim is to have healthy and delicious meals.• You can customize it to

meet your specific needs and goals.



• There is no specific emphasis on portion size, food or calorie counting, but try and stick to the 2/3 vegetable to 1/3 protein ratio as a rule of thumb.

• To lose weight minimize the intake of fruit or avoid completely and go slow on the good fats.



• IF your goal is to lose weight most of your meals will be something like this:

• Lean protein, for example, chicken breast, piece of steak or some fish.

• Combined with an assortment of multicolored vegetables either as a salad, steamed or stir fried.

• To complete the meal add some good fats from avocado, olive oil or a handful of unsalted nuts.



• Have a meal like this 2-3 times per day.• Do not use artificial

sweeteners.


Beverages

• Water filtered or spring water• Coffee (maximum 2 cups per day) or herbal tea (No

milk, sugar or artificial sweeteners)• Red Wine 2 glasses per day • Robb Wolfe - The Infamous NorCal Margarita 2 shots of gold tequila Juice of 1 lime Splash of soda water Maximum of 1 or 2 per night


Acknowledgement and ResourcesAcknowledgements and Resources

Nobody knows everything really and so we also don’t learn anything all on our own. Here are a few of the most important people and organizations

I’ve learned from along the way.

• Arthur De Vany, PhD www.arthurdevany.com• Mark Sisson www.marksdailyapple.com• Erwan Le Corre www.movnat.com• Weston A. Price Foundation www.westonprice.org• Richard Nikoley www.freetheanimal.com• Rob Wolf www.robbwolf.com

http://www.arthurdevany.com/

http://www.marksdailyapple.com/

http://www.movnat.com/

http://www.westonprice.org/

http://www.freetheanimal.com/

http://www.robbwolf.com/


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The Paleo, Ancestral, Primal lifestyle eating plan

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