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Three of the Biggest Mistakes People Make When Going Paleo

1. Going Too Low-fat

Most people that transition to a paleo diet have been exposed to the typical brainwashing of the standard American diet (SAD). Even in the paleo community it’s difficult to talk about meat without referring to it as “healthy lean meat.” What I find with my patients who are newly embarking on a paleo diet is that they are going too low-fat. I always recommend organic, pasture-fed, high quality meats. If for some reason they can’t avoid the lean meats, I urge them to at least keep the skin on.

The darker meats tend to keep blood sugar more stable and sweet cravings at bay. And there are also more fat soluble nutrients (vitamins A, D, E, K) in these fattier cuts of meat.

When I purchase my grass fed beef, I make sure I get the 76% kind. I still see most people getting the 90 to 95%, and when the meats cooked up, the fat is left in the frying pan. My recommendation is to use that liquid fat as a topping on your vegetables. Never let any good nutrition go to waste.

2. Not Enough Calories

When having my patients complete a food diary, what they eat looks really good on paper. Once I dig a little deeper and run the stats through a nutritional calculator, significant calorie deficits sometimes come up. Now calories aren’t the be-all and end-all, especially if you’re so-called “overeating.” When you’re eating whole foods (real foods) calories are a direct marker of nutrition. If you are eating more calories from healthy foods, it’s safe to assume that you’re also getting more nutrition too.

If you have an adrenal or thyroid issue it can be harder to stabilize your blood sugar with less calories. Research shows that low-calorie eating can cause the thyroid to down regulate or decrease its production of thyroid hormone (1). To have a healthy metabolism, you need to make sure that you are at least consuming enough calories for your metabolic needs. This is most important for people that have already been diagnosed with adrenal and thyroid conditions.

Low calorie eating can also lead to hypoglycemia which can cause surges of cortisol and insulin (2).  These hormone swings may increase your chance of getting Poly Cystic Ovarian Syndrome (PCOS) (3). If you have any female hormone symptoms it’s important you make sure you aren’t going too low calorie. Use the free online app “Lose it” to calculate your minimum caloric needs.

3. Too Many Paleo Treats

There are lots of good paleo treats out there, and there also a lot of bad ones. I’m a big fan of the ones that you can make at home so you have full control over the ingredients. If you have an autoimmune condition, you need to be careful as these treats may have a lot of almond, potato and gluten free flour in them. Many paleo treats can still be higher in sugar with a low protein to fat ratio, and this can really set you up for series of blood sugar swings. If you have digestion issues, these treats may be enough to feed your bacterial or fungal overgrowth and prevent your gut from healing (4). If you choose a paleo treat, try to make sure it has adequate amounts of healthy fat and protein first. The fat and protein will decrease the glycemic load of the treat and will also prevent blood sugar and mood swings from occurring an hour or two later.

One of my favorite treats are those Hail Merry miracle tarts (found at Whole Foods). They have a good amount of protein and fat with a little bit of sugar as well. High-quality dark chocolate can be an excellent treat too (greater than 75% cacao).

If you converted over to a paleo diet because you already had some type of health condition like adrenal fatigue, thyroid imbalance or a digestive problem, it’s important that you make your treats few and far between and that you avoid desserts that will derail your health.

My Personal Favorite Paleo Treats

  • Paleo apple crisp with stevia sweetened coconut ice cream.
  • Paleo chocolate pudding.
  • Fresh organic berries with heavy grass fed whipped cream (sweetened with stevia and vanilla).
  • Steamed sweet potato with grass fed butter and cinnamon on top; I know it sounds weird but don’t knock it till you try it. This is higher in carbs, so make sure it’s not too much for your blood sugar and adrenals to handle.

For more free information on how to improve your health visit www.JustInHealth.com.

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Dr. Justin Marchegiani

Dr. Justin witnessed chronic disease like diabetes, heart disease, and obesity first hand while working in a surgical center at the University of Massachusetts. This experience shifted his focus from conventional medicine to a more holistic or natural approach to healing, where the underlying cause of his patient’s health issues are addressed and not just medicated and surgically removed.

Paleo f(x)™

Heal thyself. Change the world.