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Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
John Williams, Ph.D., holds degrees in archeology and anthropology. His research and fieldwork focused on the “Old World” Paleolithic and Neolithic, which basically means the Stone Age of Europe, Africa and Asia. John has always had an interest in nutrition, which actually works quite well within prehistoric studies, because our past was a great foraging 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 approaches to nutrition for athletes, fat loss and health?
I try to keep up with the nutritional literature for my own interests, but I don’t want to go over my head with regards to athlete performance nutrition. Others like John Berardi, who make their 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 on overall health and positive effects on body composition. Adding some 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 EPA and DHA combined (both omega-3 fatty acids) can speed up your metabolic rate by about 400 k/cal per day.
These long-chain fatty acids also have a number of great health benefits, including brain health, antioxidant and anti-inflammatory effects, better sugar management, and more. So by doing something as simple as tossing in a couple of caps of fish oil with every meal, you can live a longer, leaner and smarter life.
CB: John, do you have any other superfoods that you think should be in everyone’s diet?
Fish oil would be one, for the reasons given in the previous answer. Another essential in everyone’s diet is spinach. Among green leafy vegetables, spinach offers some of the best benefits in terms of vitamins and micronutrients. It is full of important phytochemicals, vitamin A, B vitamins, calcium, phosphorus, iron, folate and potassium.
But that’s not all! Spinach is also one of the most alkaline foods available, which means 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 about fruit juice or even V8, but the real deal: every color and variety of vegetables and fruits you know. This isn’t groundbreaking news, but fresh fruits and vegetables provide an enormous amount of benefits, ranging from anti-cancer properties to improving blood lipids to boosting 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 grain domesticated by the predecessors of the Incas that grows on a plant that looks a lot like spinach. Therefore, it is a “leaf grain” rather than a grass grain like wheat and corn.
Quinoa does not contain gluten and does not contain any of the allergens common to grains in the grass family such as wheat, rye, barley, oats and corn. In addition, quinoa contains lysine, an amino acid deficient 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 ones in the grain family, so pick some up next time you’re at a whole foods market.
CB: Are there any nutrition and fat loss myths you’d like to clear up?
With the recent swing of the pendulum towards low-carb diets, it seems that many people have used it as an excuse not to eat vegetables. Low-carb diets certainly have their benefits for many people, but there’s absolutely no excuse for avoiding a large serving of broccoli for fear of some extra carbs. Unless it’s drenched in margarine, broccoli (or insert any leafy green here) can do nothing but good.
CB: Thanks John. I believe that eating large amounts of fibrous vegetables is one of the keys to getting and staying lean. How do you think someone should eat to stay thin? Does eating to stay thin differ from being thin?
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 based on how much muscle you want to gain versus how much fat you want to lose. In other words, eating to be lean and eating to stay lean would only differ in total calories consumed.
There are certainly cases where someone would benefit from a more extreme diet like Atkins to eliminate years of indulgence and poor dietary choices, but there is always the danger that the person will relapse unless they learn how to eat properly.
So how do we eat to get (and stay) thin? I have a few simple rules, like caloric balance, enough protein, lots of whole vegetables and fruits, no processed carbs outside of the post-workout window, balanced fats, and let’s not forget the other side of the coin: activity (preferably a mix of lifting weights and some kind of cardio). There is certainly a lot of detail in these rules and tricks to make it work for your individual goals, but it all boils down to those simple rules.
My good friend John Berardi has talked a lot about how some people have a tendency to substitute heavy lifting, and even a healthy diet, for the acquisition of knowledge. These people have mediocre or even poor physiques, yet all their time is spent in pursuit of the holy grail of physical knowledge and nutrition. How many carbs is in that 5.8 ounce serving of artichoke and how will that affect insulin levels? Who cares, just eat the damn thing and go lift some heavy weights! The truth is that it takes hard work in the gym to get a good physique, as well as knowing how to lift and what to eat.
Obviously, it goes both ways, and there are still hordes of people out there who don’t know an artichoke from a Twinkie, but the key is not to get lost in the minutia and neglect what really matters: a balanced, hard diet. formation
CB: You have a Ph.D. in archaeology, and you researched evolution and nutrition, right? What lessons have you learned from your studies? How did we evolve to eat? Does it differ geographically?
That’s right, Craig. Archaeologists love to make fun of trendy “Paleodiets” and books like Neanderthin. There was no single paleo diet; people during the Paleolithic ate everything they could get their hands on, and what they ate depended on the region of the world in which they lived. I recently spoke with Erik Trinkaus, a paleoanthropologist and the world’s leading expert on Neanderthals, and he summed up his views on the matter by saying that “the Neanderthal world was by no means idyllic. These people had hard lives and died young, and their version of a Paleodiet was about eating what you didn’t eat first.”
That said, there are certain lessons we can learn about 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 about nutrition:
1) Eat more protein and less of the other stuff.
In a nutshell, we have lived on a diet rich in plants, fish and animals for millions of years. There have been many studies published in peer-reviewed journals showing that protein consumption above 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 peoples didn’t have Krispy Kreme, otherwise they would be as fat as your average sugar consumer today. Outside of the post-workout window, when simple sugars and fast-absorbing protein are desired, we can all benefit from avoiding all the hyper-processed foods that litter our grocery store aisles and opting instead for foods in their original form. pure state If you took a look in my kitchen cupboards, you’d see a variety of whole grains and legumes: quinoa, barley, steel-cut oats, oat bran, wheat bran, lentils, peas, and chickpeas.
3) Eat your vegetables and fruits.
It’s clear that we evolved to reap the benefits of a diet rich in vegetables and fruits, judging by the preserved remains of literally hundreds of varieties of wild plant foods at places like Ohalo II, a 23,000-year-old fishing camp at sea. from Galilee I never realized how many veg 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 wasn’t fat at all, but he was frustrated with a tire that was slowly growing around his waist. I gave him a few recipes to make things like broccoli and spinach tastier and he eventually took my advice. After this change, he is thinner than ever in his life, and constantly tells me how much energy he has.
4) Balance those fats.
This is a topic that really ties into my prehistoric research. It is interesting to note how the fatty acid profile of the modern Western diet is skewed towards saturated fats and omega-6s at the expense of monounsaturated and omega-3s. In our not-so-distant past, this wouldn’t have been possible, because wild animals don’t store as much fat in general and weren’t fed cornmeal to inflate the omega-6s in their adipose tissue. In addition, our ancestors obtained many more omega-3s from plants, animals and wild fish. However, we seem to 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 and omega-3. Tons of studies have shown that an inflated omega-6 to omega-3 ratio contributes to heart disease, diabetes and obesity, while getting a more balanced fatty acid profile, including enough monounsaturated fats, actually protects against these health problems. What is the solution? Free-range meat and eggs are always a good choice, and when you buy meat from fattening animals, look for leaner varieties. Ditch the corn oil in your cupboards and replace it with olive oil, then eat lots of fish and/or supplement with flax and fish oil.
CB: Thanks John. Excellent information. Simple guidelines. Focus on whole and natural foods.
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