Paleo Weight Loss Portal

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Paleo Weight Loss…Simplified

Use this page to dive into the theory and practice of Paleo weight loss.

Scale

Calories & How We Get Fat

Calories matter, but it’s not as simple as you might think.

Weight loss plan

The Short Version

A very basic quick-start guide to get you off the ground.

Paleo book

All About the Science

Weight gain and loss is complicated, but knowledge is power.

Brain

Key Terms & Theories

Food reward theory? Nutrient density theory? Protein leverage hypothesis? Get the basics here.

 

Calories may Count…but Don’t Count Calories

What people think “calories count” means:

Calories in Calories Out
Food Exercise

What “calories count” actually means:

Calories in Calories Out
Food eaten (determined by appetite hormones, social cues, mood…)
Efficiency of gut flora in extracting calories from the food you eat (determined by diet quality, antibiotic use, stress, sleep status)
Absorption of nutrients across the gut lining (determined by stress, disease status, inflammation, gut health…)
Exercise (although exercise accounts for a tiny amount of your daily calorie burn)
Metabolic rate (determined by genetic luck, height/weight, weight loss history and previous obesity, stress, food quality and percentage of protein in your diet, how many calories you eat, stimulant consumption…)
Non-exercise activity thermogenesis (how much you fidget, whether you stand or sit most of the day)
Genetic luck and epigenetics (determined by pure dumb luck, what your mother ate when she was pregnant with you, whether your parents were obese, whether you were breastfed…)
And then there’s the question of what you do with those calories: use them for energy or store them as fat. That’s determined by hormonal health, most notably insulin. And controlling insulin is a simple matter of diet quality, timing and amount of carbohydrate, timing and source of protein, timing and intensity of exercise, sleep status, stress, gut health, micronutrient status, inflammatory load…

Calories “count:” nobody is suggesting that the First Law of Thermodynamics is somehow inapplicable. But calorie-counting isn’t a useful way for actual humans to maintain their weight in the real world. Counting calories eaten and burned during exercise doesn’t begin to control calories in and calories out. There are better ways to make that happen.

Enter Paleo.

Very few people can consciously manage all of the factors controlling weight loss at once. It’s just too much. The point of Paleo is to do most of that automatically, in a way that lets you eat to hunger (no calorie-counting!) while your gut flora, gut barrier integrity, diet quality, and micronutrient intake take care of themselves. And the Paleo approach also stresses sleep, stress management, and exercise as equal players in weight loss. Scroll down for a look at how it works…

The Short Version

Diet

Small plate

Start with a basic Paleo template and adjust to your specific needs. At every meal, eat…

This automatically takes care of all kinds of nutrient balance and hunger control issues, so you don’t have to think about it. Do not count calories. No, really. Don’t.

Exercise

Balancing exercise with life

Consistency trumps intensity. Pick something you enjoy (or at least tolerate) and do it regularly. Walking counts.

You can lose weight without exercise. Exercise doesn’t burn a lot of calories, and you can’t out-exercise a diet of junk food. But exercising can help hormonally prime your body to lose weight more easily.

Lifestyle

Sleep

Sleep 8 hours every night, in a dark room. Why sleep is crucial for weight loss.

Reduce and/or manage stress in your life. How stress can wreck your metabolism.

What to expect from the process, how to measure your progress, and how to manage a plateau or a regain.

All About the Science

If you really want to dig deep into the science of body weight and Paleo weight loss, you’re in the right place. Use the tabs below to explore our collection of articles thematically.

Important Hormones

Important Nutrients

Genetics of Weight Loss

Why Weight Loss is Difficult and Complicated

Also check out the Gut Portal for even more about the gut – gut health is crucial for weight loss.

Everything you Ever Wanted to Know About Carbs and Weight Loss

Snacking and Paleo weight loss

Foods to Emphasize for Weight Loss

leafy greens
Leafy green vegetables, like spinach, chard, lettuce, kale, arugula, collards, and other greens.

Olive oil

Healthy fats, like coconut oil, olive oil, and butter.

fried-egg

High-quality animal protein, like fish, meat, and eggs.

Probiotic relish

Probiotic foods to keep your gut flora healthy, like sauerkraut and kimchi.

Foods to (maybe) Minimize:

Almost all diets based on “willpower” fail. It’s not because we’re all lazy or stupid; it’s because our brains are literally not designed to handle eating just one Oreo when all our evolutionary programming is telling us to eat the whole box.

The solution: pick a diet that minimizes willpower and use habits instead to make healthy eating mindless and easy. Don’t rely on emotional motivation; habit is much stronger and more reliable.

And while you’re at it, read up on…

 

Exercise is helpful for weight loss, but not because it burns a lot of calories (it doesn’t). It’s because exercise has hormonal benefits that make weight loss easier. Priority #1 should be picking something you like and can keep doing regularly. If you have options, many studies show the best results with a mix of aerobic exercise (walking, jogging, biking, swimming…) and strength training.

 

Learn more about…

 

Key Terms and Theories

Organized in alphabetical order. These are some of the important terms and theories about obesity. This isn’t a claim that any of these theories are true; it’s just a list of definitions so you know what you’re reading about.

Adipose Tissue: Fat tissue (this is just to distinguish fat on your body as a storage form for calories from fat as a nutrient that you eat)

Body Fat Percentage: Measures what percentage of a person’s body mass is fat tissue. More relevant for health than just their weight.

Body Mass Index (BMI): Measures roughly how much someone weighs relative to their height. Does not measure their health. BMI is useful on a population level but not very useful for individuals.

Carbohydrate-Insulin Hypothesis: The theory that obesity is caused by overeating carbohydrates, which raises levels of the storage hormone insulin, which stores calories as fat.

Conjugated linoleic acid: a type of fat that may be important for weight loss.

Evolutionary Mismatch Hypothesis: The theory that obesity is caused by a mismatch between our bodies (evolved to eat a certain diet) and our diet (which no longer remotely resembles the diet we evolved to eat).

Food Reward Hypothesis: The theory that obesity is caused by foods that are hyperpalatable: they taste so good that they’re actually addictive and change our brain chemistry to promote overeating.

Ghrelin: A hormone that makes you feel hungry.

Gut Flora: Friendly bacteria that live in your gut. They help break down and absorb food. Obese people have different patterns of gut flora than lean people. You can learn more about gut flora here.

Insulin: A hormone responsible for metabolizing carbohydrates (among many other things). Resistance to the effects of insulin is one big player in obesity and Type 2 Diabetes.

Leptin: A hormone important for regulating appetite. Obese people have problems with leptin regulation.

Non-Exercise Activity Thermogenesis: calories you burn by doing things that aren’t “exercise,” like washing the dishes, fidgeting at your desk, or mopping the floor.

Nutrient Density Theory: the theory that obesity is caused by foods that are calorie-dense but nutrient-poor. Your body knows it needs something more, so you stay hungry even though you’ve had enough calories. Ultimately, you have to overeat calories to get your nutrient requirements.

Protein Leverage Hypothesis: The theory that obesity is caused by inadequate dietary protein. Your body will stay hungry until you get enough protein, even if you’ve had enough calories. Ultimately, you have to overeat calories to get your protein requirements.

Set Point: The weight that your body is “defending,” or trying to maintain or return to. People who were obese at any time in their life will have a higher set point than people who were never obese.

P.S. Have a look at Paleo Restart, our 30-day program. It has the tools to let you reset your body, lose weight and start feeling great.

+ Paleo Leap Tribe is now also available. It's a set of tools that we've built to make Paleo work for you. It has a meal plan generator, a weight loss tracker & tons of visual cheat sheets.

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