Rules

 

This “Paleo for 6 weeks” Challenge will run for a specific date range and during these times participants must follow the following simple rules:

  • Eat meat and vegetables, nuts and seeds, some fruit. For example: chicken, pork and fish, eggs, fruit, vegetables – including lots of avocado, nuts (excluding peanuts or cashews), spices… lots of spices, and berries (strawberries, blackberries, blueberries).
  • Eat absolutely NO SUGAR (besides fruit). This includes ice cream, chocolates, candy, soda. You know what contains sugar. Stay away from it. If your goal is weight loss, moderate your fruit intake to no more than one serving a day. Fruits, despite being loaded with minerals and vitamins, contains high amounts of fructose which could hinder your weight loss goal.
  • DO NOT eat the following: rice, grains such as bread, pasta, noodles, beans, potatoes, dairy (excluding eggs), sugar. Salt and pepper to taste is ok.
  • Complete a WOD at least 2-3 times a week. If you don’t have time to your CrossFit box for some reason, keep your workout short and intense. Click here for WODs you can do yourself at home or at a local park.
  • Post your breakfast, lunch and dinner to our Facebook page. Technology is so awesome, with Facebook, you can easily post what you ate or a picture of your meal on the wall.  So no excuses. We will try to provide better alternatives to what you’re eating to help you go through the Paleo diet.

Paleo Food Piramid

Tips and things to remember:

  • Focus on Grass-fed beef and wild-caught seafood to increase your omega 3 fats (EPA/DHA) intake. If that is not possible, supplement with a lot of high-quality fish oil tablets. Find out your fish oil requirement using this calculator from Whole9.
  • Reduce your Omega 6 intake by avoiding all corn, soybean and other vegetable oils.
  • When you are used to a high carb diet (lots of rice, pasta, bread), it will feel like you are not full after a meal of steak and salad for example. To prevent this from happening, make sure you eat enough fat to get you full. You can do this by choosing marbled meats.
  • Snack on nuts and seeds. Go to Costco and get a container full of almonds is the easiest. Distribute to small plastic containers or ziplocs and put it in places you usually snack in, like the car, your office desk, near the TV …
  • Eat a good breakfast to start your day. 2 eggs, bacon and sausage is always a good choice. Or if you don’t have time to cook in the morning, invest in a blender and make juices with berries or avocado. I like the Banana Avocado Coconut Milk Shake
  • Protein shakes are not considered paleo, but if you only have time to make a protein shake, then better eat that than a bowl of cereal or toast. Pick 100% Whey Protein. You can also mix it up with fruits like banana or strawberries. Here’s what I recommend.
  • Eat within 1 hour after a workout. Your body is very efficient in distributing the food you eat to the right muscles 1 hour after your workouts. So make sure you take advantage of it. If you still have to commute home, shower, etc before you can go to dinner, then take the Protein shake (previous bulletpoint) so at least your muscles get the protein it needs. And at dinner time, eat again. You won’t be starving at this point, so you will make better choices.
  • Cheat Days. Try to limit your cheat days from none to 1 day a week. The less you have cheat days, the more effective the diet will be. Just look at it that way. After a while those cheat days won’t be as desirable anyways.
  • Follow a 80/20 principle when you are in this challenge. You do not have to get frustrated over a bad meal, just keep moving and focus on the next one. Plan your shopping ahead. Attempt at making good choices. But understand that you might tumble over once in a while. Bad choices once in a while is OK. Cheat meals are OK. Do not let the lack of perfection in your routine to discourage you from carrying on the diet. You should pat yourself in the back for doing this diet for your health.
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