Just when we thought we're going to get away with it... Well, you can get plenty
of fibrous carbs from your veggies (and you can eat a lot of these), but what about your refined and complex carbs?
Interestingly some new study indicates that some people can only handle 20g
of fibrous carbs / day.
Not exact matches
Carb consumption should be restricted whereas meat and
fibrous veggies make up the bulk
of the calories eaten on rest days.
(3) Make up your own meal plan using the lists
of healthy lean proteins, starchy
carbs,
fibrous carbs and healthy fats that we provide in the nutrition booklet.
# 3 paleo person: eats lower
carb (50 - 100 gms / day) large variety
of greens and
fibrous vegetables and tubers, occasional fruit, high fat grass - fed red meats, abundant fowl, game, fish and eggs, no dairy, no grains, no legumes (this is the most commonly identified style
of a «paleo diet»), yet all three
of these people are eating «paleo».
Out
of your daily
carb intake, you should eat 70 to 80 percent from complex sources such as beans, potatoes, brown rice, oatmeal, broccoli and other
fibrous vegetables.
«Then later you can eat
carbs in the form
of fibrous vegetables and salad foods.
However, that's just for after working out — the rest
of the time aim for slow digesting
carbs such as fruits, oatmeal, sweet potatoes,
fibrous veggies and whole - grain products.
The rest
of the time, go easy on the
carbs and focus more on protein and good fats plus
fibrous veggies like broccoli, cauliflower, celery, cabbage and so on.
Eat lots
of green, leafy vegetables,
fibrous low sugar fruits (such as apples), complex
carbs, lean protein, and healthy fat throughout the day.
-- No
carbs at all — this is the extreme fasting version — Little bit
of carbs (about 20 - 30 grams) eat some
fibrous veggies like broccoli, cabbage, spinach...
Regardless
of your fitness goals, it is always recommended to keep the
fibrous carb levels high.
Humans can not digest the
fibrous portion
of carbohydrates (anything that is not a protein or a fat is a
carb: fruits, vegetables, grains, legumes, for example), so our gut bacteria do it for us.
(3) Make up your own meal plan using the lists
of healthy lean proteins, starchy
carbs,
fibrous carbs and healthy fats that we provide in the nutrition booklet.
Overall, with this meal, you've got a great mix
of healthy fats, good
fibrous carbs, quality protein, and a huge diversity
of vitamins, minerals, antioxidants, and other trace nutrients.
Of course, quality carbohydrates, complex carbs, are an essential part of a balanced diet — even if you go low carb you still have to balance your diet with vegetables and fibrous carbs for energ
Of course, quality carbohydrates, complex
carbs, are an essential part
of a balanced diet — even if you go low carb you still have to balance your diet with vegetables and fibrous carbs for energ
of a balanced diet — even if you go low
carb you still have to balance your diet with vegetables and
fibrous carbs for energy.
I would be aiming for an intake
of say 75 g — 100g a day from only natural
fibrous carbs.
Regardless
of if you follow a ketogenic diet and
carb cycling for fat loss, it's always good to try to include as many
fibrous vegetables as you can.
While it's an approach that emphasizes
fibrous, nutrient - dense
carbs such as fruit and minimizes intake
of starches, caveman eating is not inherently low
carb.
As for the rest
of the day, limit
carbs to
fibrous vegetables.
Several studies revealed that eating more low calorie density foods, especially green vegetables, salad vegetables and other
fibrous carbs, as well as very lean proteins, maintains a feeling
of fullness while reducing energy intake.
I've noticed simple things like avoiding the bread, not nibbling on the appetizer or taking just one or two bites, skipping the deserts and sticking to the lower
carb thing (like your meat combined with veggies or instead
of adding a biscuit and gravy for breakfast, going for the oatmeal and loading up on
fibrous fruits) makes a difference.
Concentrate on getting your
carbs in the form
of high
fibrous veggies, and what, in the paleo sphere is known as, «safe starches»: white rice and white rice noodles, white and sweet potatoes / yams, plantains, taro, sago, tapioca and their components for baking: white rice flour, buckwheat flour, tapioca / potato / arrowroot starches.
High protein, lower fat, lower
carbs, lots
of water, lots
of fibrous veggies (spinach, romaine, etc) and make sure you get electrolytes (salt, potassium, magnesium, etc).
So make sure you're eating healthy and
fibrous sources
of carbs.
Jeff — The paper you had published a few years ago on coprolites from the desert which contained lots
of inulin and animal remains makes me think a modern - day person could thrive on a low
carb paleo diet with a focus on resistant starch and
fibrous veggies.
The 99 % ate more
fibrous grains, not because
of health reasons, but because they couldn't afford refined
carbs (or didn't have the time to refine those
carbs).