Why am I running a paleo diet/lifestyle website for India?
It’s not because I want people to follow the lifestyle(it’s not a diet) to a T but to incorporate the good stuff of the paleo diet in your day to day life.
Obesity is a minor problem for most Indians but will become quite and issue after 15 years. India is already the diabetes capital of the world. The most effective non-medication solution is a moderate low-carb lifestyle with medication or if you are not interested in medication, a keto/paleo/atkins/dr richard k bernstein lifestyle.
Given the abysmal knowledge level about carbs, fats and proteins, most don’t understand the science behind muscle gain and fat loss.
Also, given that Indians are really well adapted to carbs(The story of the human body, Daniel Lieberman(pg 206, 399), I don’t want the regular healthy folks changing their lifestyle because of this website. This site is mainly directed towards those who are metabolically challenged (metabolic syndrome), have diabetes, obesity, fatigue, hypothyroid, skinny fat syndrome, neurological and digestive issues.
When you distil the paleo lifestyle, you will see that this is what we arrive at. Some can be applied easily, the others next to impossible unless you live in a cave(and a very well-stocked one at that.) http://www.archevore.com/get-started/
Quoting parts from there (italicized)
1. Get plenty of sleep and deal with any non- food addictions.
Quite doable by any of us
2. Eliminate sugar and all caloric drinks.
Drink water, tea or coffee. No sodas, sports drinks, juices, or milk. Don’t add sugar to your food or eat things made with sugar or high fructose corn syrup.
Very difficult to give up tea/coffee. Part of daily life in India. Still doable.
3. Eliminate gluten grains and wheat flour.
No cake, cookies or pastries. No bread or pasta, whole grain or otherwise.
This rule and rule #2 pretty much eliminate anything that comes in a box.
White rice and whole meal corn products are reasonable sources of starch if tolerated, but not as nutritious as plant storage organs (root vegetables).
The most difficult and impossible unless you are a celiac sufferer. Living in the general population, gluten grains are not easily given up. I assume most of my readers live in the cities and live a moderately active lifestyle.
If giving up grains is not possible (you need your rotis, then bajra rotis during winter, jowar rotis, and ragi balls) are better options.
4. Eliminate seed oils – grain and seed derived oils (cooking oils) Eat or fry with with ghee, pastured butter, animal fats, or coconut oil. Avoid temperate plant oils like corn, soy, canola, flax, walnut, etc. Go easy on the nuts, especially soy and peanuts.
Quite difficult but doable, coconut oil, butter, ghee are your alternatives here. When out, can’t avoid. Are seed oils that bad? Not really, unless you are eating outside fried food often, the amount of oil you consume in the house is moderate.
You shouldn’t be eating much-fried foods anyways, so regardless of home prepared food or outside, not much to worry about oils.
5. 2 or 3 meals a day is best. No snacking. You’re not a herbivore. Whole foods prepared at home should be the rule. Low meal frequency is a powerful tool if you have weight to lose.
This advice is really important. Most possibly followed. Will discuss more in a later post.
Eating 5 times a day will only stimulate insulin production, making it difficult for you to lose weight. 2-3 meals a day, coupled with Intermittent fasting will help make your body in weight loss.
6. Whole foods from animals. Eat them for the protein, the micronutrients and the fuel.
The vegetarians will not be able to digest this. For the rest, make sure you try to get good quality meat.
Favor grass-fed ruminants like beef and lamb for your red meat. These meats have excellent n-6/n-3 ratios and their saturated and monounsaturated fats are a great fuel source. Wild game is good if you can process it yourself- but commercial venison and bison is too lean and is expensive.
Finding them in India is tough. Do manage with goat and chicken at most times.
Eat fish a few times a week and pastured eggs if you like them.
Fish is doable but not cheap either. Pastured eggs, not easily available in the city. Free range(nati, desi eggs) are available in most places. If you eat eggs a lot, eating these will help as
Eat offal for the vitamins and choline– some fresh beef liver 1-2 times a week is plenty. Mix it with your ground hamburger if you prefer. Pastured butter is good source of K2.
When was the last time you ate offal? My bet, once in a year at the max. More on this later.
7. Choose fuels from the EM2. Both animal fats and starchy plant organs are time-tested fuel sources for humans.
evolutionary metabolic milieu (EM2)- how our(north american) ancestors ate.
Animal fats are an excellent dietary fuel and come with lots of fat soluble vitamins. It can work very well to simply replace your sugar and wheat calories with animal fats. If you are not diabetic and you prefer it, you can eat more starch and less animal fat. A low carb diet can rely more on ruminant fat and pastured butter.
Excellent advice. However, when was the last time you cooked with lard or beef tallow? My guess, never.
Plant storage organs like potatoes and sweet potatoes are nutrient laden and well tolerated by most people. Bananas and plantains are convenient starchy fruits. The soluble fiber in all these starchy foods is very likely beneficial, unlike the insoluble fiber in bran.
If you are not diabetic, there is no reason whatsoever to avoid either animal fats or starches in whole food form.
This is very doable.
8. Make sure you are Vitamin D replete. Get daily midday sun in season or consider supplementation if you never get outside.
Most Indians get this (unless they are in IT.)
9. Vegetables and fruits – Besides starchy plants for fuel and micronutrients, eat a variety of different colored plants of whatever you like and tolerate. Think hormesis. Some is better than none, but neither big salads nor fruit to excess will save your life. You’re not a gorilla, you’re an omnivore
Very easy to follow.
10. Get proper exercise – both resistance and “aerobic” exercise have benefits, including mental. Think hormesis again- the recovery periods are where you get the benefit. Lift weights every day or run marathons for “fun”, but not for your health.
11. You won’t get too much fructose eating reasonable quantities of fruit, but don’t make it your staple. Most modern fruits aren’t really just bags of sugar. That was hyperbole, folks, a rhetorical technique. Bananas rich in starch and citrus fruits are preferred. Don’t go nuts with watermelon and agave, which are nearly pure fructose. Beware stone fruits like peaches and apricots if you have IBS – the polyols are fermented in your colon.
A diet based on beef and potatoes is healthier than one based on granny smiths or 30 bananas.
Most people don’t get an opportunity to eat too much fruit.
12. If you are allergic to milk protein or concerned about theoretical risks of casein, you can stick to butter and avoid milk, cream and soft cheeses. Aged cheeses 6 months and older may not have beta-casomorphin and are good sources of K2.
If you are a vegetarian, avoiding paneer is difficult as it is one of the best sources of protein.
So this is what a paleo lifestyle is in general. Being true “paleo” is really difficult in India. More in later posts.
Again, the link from where the above text is taken http://www.archevore.com/get-started/