Paleo Diet: Cheat Sheet for a Flatter Belly
Recently, I uncovered why the Paleo Diet can be very effective, but it MUST be “tweaked” if you’re a high intensity exerciser.
Anybody who consistently lifts weights, performs high intensity intervals, bodyweight circuits, endurance events, or ANY other type of intense exercise has totally different metabolic needs than a sedentary person.
So along with the Paleolithic (caveman) type of choices, white starches and whole fruits right from nature should consistently be a part of your plan if you’ve already started to lose some weight and you’re exercising consistently.
They serve as awesome anaerobic fuel and promote anabolism, which helps with glucose metabolism, protein synthesis (absorption of protein), and muscle growth.
Below is a (Paleo Diet) Carb Lover’s cheat sheet you can print out so you understand exactly what carbs you should be eating based on your current activity level.
Paleo Diet: Cheat Sheet
If you’re a mover and a shaker (exerciser), these are the foods that will help your metabolism…
- Utilize and burn off carbs as a fuel source more efficiently…
- Replenish valuable glycogen (stored energy in your muscles) to
fuel your workouts, give you more energy, and recover adequately…
- Reset fat burning hormones and keep them at optimum levels…
- Prevent the breakdown of lean muscle and promote and “anabolic”
environment which is crucial for metabolic health and fat loss…
Starches with higher glucose chains will even help you avoid the metabolic slowdown that’s associated with dieting and fat loss.
These foods will also fuel and facilitate a process called “glycolysis”, which improves your body’s ability to produce ATP — your body’s primary energy system.
So always remember, if you’re a healthy exerciser your body knows how to process and use glucose efficiently.
Just don’t overdo it.
1. Time them properly
The best time to consume these pure glucose polymers from rice and potatoes (and even bananas) is in your post workout anabolic window of opportunity, which is anywhere from 1 to 3 hours after high intensity training.
2. Prepare them properly
Steam your veggies and rice (don’t fry them) and bake your potatoes.
Unfortunately, chicken fried rice and a loaded baked potato (yummy!) aren’t part of this strategy. Save them for your cheat day. Always use whole organic fruits whenever possible and stay away from any type of canned fruit. Yuck.
3. Combine them properly
Make sure to NEVER eat impact carbs by themselves because they tend to raise insulin higher and faster than other foods when eaten alone.
The easy “fix” for this is to always eat protein in every meal.
This way you’ll automatically combine your impact carbs with a high quality protein source and get the desired effect.
So always combine your post workout white starches and whole fruits with a hefty serving of lean protein.
After a workout is the one time of the day we want a healthy insulin spike (the storage hormone) to help shuttle nutrients to our muscles and prevent them from spilling over into fat stores.
So if you’re consistently performing high intensity exercise (intervals, bursting, weight training, body-weight circuits, etc)…
Paleo Diet: Carbs?
They do the body good.
Just make sure you’re using an exercise plan that is to work (like the two below) so you prevent any of favorite starches and fruits from going to your belly: