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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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August 04, 2009

How to Succeed with the Primal Blueprint

By Mark Sisson
313 Comments

So you’ve decided to join the challenge. You’ve created your own Primal Challenge Journal and have publicly stated your goals for the next month. Now what? First things first. You have to know the basics. If you’re new to the Primal Blueprint the following article will be like gold to you. Revisit it again and again until you’ve committed the concepts to memory. The graphs and charts are visual representations of the principles that are at the core of the Primal health philosophy and give you a taste of what it is in my new book, The Primal Blueprint.

You’ve defined the “what”. If your goal is to lose weight, build muscle, increase energy or just generally look and feel healthier these graphics explain the basics of the “how”.

The Primal Blueprint Carbohydrate Curve

What’ll It Be? The “Sweet Spot” or the “Danger Zone”?

Carbohydrate intake is often the decisive factor in weight loss success and prevention of widespread health problems like Metabolic Syndrome, obesity and type 2 diabetes. These average daily intake levels assume that you are also getting sufficient protein and healthy fats, and are doing some amount of Primal exercise. The ranges in each zone account for individual metabolic differences.

  • 0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.
  • 50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.
  • 100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.
  • 150-300 grams a day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
  • 300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.

The Primal Blueprint Food Pyramid

For effortless weight loss, vibrant health, and maximum longevity

New Primal Blueprint Food Pyramid

General Guidelines: 80% of body composition success is determined by diet. Limit processed carb intake (hence, insulin production), and obtain sufficient protein and fat to fuel and rebuild.

  • Protein: Average .7 – 1 gram per pound of lean body mass/day – depending on activity levels (more at times is fine).
  • Carbs: 50-100 grams/day (or less) = accelerated fat loss. 100-150 grams/day = effortless weight maintenance. Heavy exercisers can increase carb intake as needed to replace glycogen stores.
  • Fat: Enjoy freely but sensibly for balance of caloric needs and high dietary satisfaction levels.
  • Avoid Poisonous Things: Conventional Wisdom’s dietary guidelines promote fat storage, type 2 diabetes, inflammation and obesity!
  • Eliminate: Sugary foods and beverages, grains (wheat, corn, rice, pasta, breads, cereals, etc.), legumes (soy and other beans), trans and partially hydrogenated fats, high-risk conventional meat and produce, and excess PUFA’s (instead, increase omega-3 oils).
  • Modern Adjustments: Some modern foods that Grok didn’t eat can still be included in a healthy diet
  • Moderation: Certain high glycemic fruit, coffee, high-fat dairy products, starchy tuber vegetables, and wild rice.
  • Supplements: Multivitamin/mineral formula, probiotics, omega-3 fish oil and protein powder.
  • Herbs, spices and extracts: Offer many health benefits and enhance enjoyment of meals.
  • Sensible indulgences: Dark chocolate, moderate alcohol, high-fat treats.

The Primal Blueprint Fitness Pyramid

For functional, diverse athletic ability, and a lean, proportioned physique

Exercising according to the three Primal Blueprint laws will optimize gene expression and promote Primal Fitness.

  • Law #3: Move Frequently at a Slow Pace strengthens the cardiovascular and immune systems, promotes efficient fat metabolism and gives you a strong base to handle more intense workouts.
  • Law: #4: Lift Heavy Things stimulates lean muscle development, improves organ reserve, accelerates fat loss, and increases energy.
  • Law #5: Sprint Once in a While stimulates the production of HGH and testosterone, which help improve overall fitness and delay the aging process – without the burnout risk of excessive prolonged workouts.

The Conventional Wisdom approach to fitness is clearly not working! Stress is excessive, weight loss goals are compromised, and many are misguided to pursue narrow fitness goals that are unhealthy.

  • Avoid Chronic Cardio (frequent medium-to-high intensity sustained workouts)
  • Avoid Chronic Strength Training (frequent and/or prolonged sub-maximal lifting sessions ending in exhaustion)
  • Avoid Regimented Schedules (instead, allow for spontaneous, intuitive variation in type, difficulty and frequency of workouts)

All this and much more can be found in my new book, The Primal Blueprint. Order a copy today and start getting Primal!

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313 Comments on "How to Succeed with the Primal Blueprint"

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Ted
7 years 1 month ago

Nice all encompassing post Mark. I love the carbohydrate curve. It puts everything in perspective and it works! More importantly it works in a sustainable way that is completely enjoyable. I’ve lost 8 pounds effortlessly in one month.

Best,

Ted

Carly De Santis
Carly De Santis
3 years 1 month ago

HI There,

Question, How can I drop more body fat when I already only consume 50-100g of Carbs/Sugars each day; I consume plenty of organic protein, good quality fats; veggies; I sprint once or twice a week; walk everyday; and I do crossfit style workouts a couple times a week? I still don’t have the body of a greek goddess, but I am trying. Oh and I take the right supplements. What do I do?

Thanks
Carly

Anthony
Anthony
3 years 28 days ago

If you are eating like that and working out like that there is a good chance you are exceptionally healthy and look really fit. I would focus more on making peace with where you are at, loving your body now, and that wait for some inspiration to take things to the next level.

Carla
Carla
4 months 26 days ago

I know this post is a couple of years old, but I am in the same position as Carly. I don’t eat for pleasure (no treats, strict Paleo for years) and I lift heavy weights several days a week with HIIT and still carry a lot of body fat.

Steve
Steve
7 years 1 month ago

I’m sure this will vary from person to person, but what is the maximum intake of carbs before you trigger a spike in insulin? I thought I read you don’t want to eat more than 30g in one sitting but want to see what the consensus is.

Abel James
4 years 11 months ago

Steve, it’s a good question, but there isn’t really a “maximum” level of carbs before triggering insulin. The quality of carbs matters a great deal, as well. A 20-oz Coke has the equivalent carbs of THREE pounds of carrots. Obviously, the coke will be disastrous for your blood sugar, but who is actually going to sit down and eat three pounds of carrots? The trick is to only eat primal or paleo-friendly carbs and focus on the fibrous, not starchy ones (unless you are especially active). Hope this helps!

Kathy
Kathy
2 years 10 months ago

Would you please define “especially active”? Thanks!

wanda
wanda
4 years 6 months ago

A friend of mine that is diabetic and on top of her diet has been instructed to keep her carbs at 26g or less per meal (3x daily) and she is right on target whenever she checks her blood sugar.

Min
Min
7 years 1 month ago

Thanks for the pyramids! I’m a visual person, so this puts things into perfect perspective. I need to add more vegetables to my diet, pronto.

JE Gonzalez
7 years 1 month ago
As much as I love PB 200-300 grams of carbs a day won’t always produce “insidious weight gain”: http://www.youtube.com/user/mikeroussell#play/uploads/30/lqJSSMhXKj0 And Tom Venuto: “If fat loss is your number one goal and you want to achieve it the healthy way without losing muscle or energy, then you can’t go wrong with 50-55% carbohydrates, 30% protein and 15-20% fat as your starting point.” “I gained more muscle in the off-season, lost more fat in the contest season (as low as 3.4%) and stayed leaner all year round, maintaining a 7-9% body fat percentage without much difficulty. I also moved up a full… Read more »
BretMattingly
7 years 1 month ago

JE:

There’s a great deal of explanation on here as to why Mark’s Carb Curve is the way it is. If you like the 50/30/20 ratio, you really don’t love the PB.

However, http://www.fitnessspotlight.com just posted an interesting analysis of two relatively “high-carb” diets. The findings? As usual, it’s context: The sources of carbs matter more than the amount. So if you can get 50% of your calories from fruits and veggies WHILE maintaining muscle and losing fat, be my guest. It just doesn’t seem practical to me, having tried it myself before.

Mick
Mick
7 years 1 month ago
But the man you quote did say “in the contest season”. He’s obviously professionally highly active. That makes him atypical and probably means he can get away with a higher carbohydrate intake than others. He’s atypical and also note his objectives are limited “stay[ing] leaner all year round”. What he’s recommending for people like him for that specific purpose, even if it does work on those terms isn’t necessarily a good idea long-term and bearing other factors in mind. What most impresses one about Weston A. Price’s findings is this one fact: that every single traditional society he investigated had… Read more »
Dragline
Dragline
7 years 1 month ago
I have Venuto’s book and it has been a great reference for a number of years. But you are correct that it is focused on a much more active style of training than the Primal Blueprint with lots more cardio, frequent meals and carb burning. PB also says that if you are doing an extra hour of exercise a day, you could up the carbs by 100g. But the idea of PB is NOT to train so hard so frequently so that you can extend your useful life. Note that both TV and MS have about the same percentage of… Read more »
Scott
4 years 8 months ago

The danger is looking at this for weight loss. The science is clear that genetically our genes are near identical to those of the hunter gatherers. We are healthier if we eat, move and interact as they did. Even modern day tribes are healthy. Endomorph, ectomorph etc. doesn’t really matter.
Scott

John Park
John Park
7 years 1 month ago

Great post Mark. Very good tips to live by.

stork
stork
7 years 1 month ago

So I’m following this pretty closely, my carbs are as low as possible (literally the only carbs I get are from a lone piece of fruit daily) and working out fairly frequently.

What I’m not doing is counting my caloric intake.

Am I still likely to lose weight?

Marlys
Marlys
7 years 1 month ago

We don’t count calories and we don’t actually count carbs. I hate math. If you eat the right things, you don’t really have to worry about the math. My husband has lost 44# and I have lost 32# following 80/20 primal (sometimes we cheat a little on the weekends). We do weights 2-3X/week and walk 5X/week. You will get more bang for your buck though if you swap out that piece of fruit for some veggies.

stork
stork
7 years 1 month ago

Problem as I see it is I’m trying to get super lean (lose stubborn abdominal/hip fat that doesn’t seem to want to go), not just casually drop some excess. Does it still apply?

Dragline
Dragline
7 years 1 month ago

Yes, but you can also try intermittent fasting if simply restricting the carbs does not do the trick for you.

bfaber87
7 years 1 month ago

MDA viewers are indebted to all the free information he provides us Groks with. Buy his book; it’s full of great information! Mark is too nice.

Greg at Live Fit
7 years 1 month ago

Nice robust summary of the primal blueprint. This helps me out in an analysis I’m currently doing of several different eating plans.

Catalina
Catalina
7 years 1 month ago

Thanks for the visuals, Mark! I have the book (love it!), but it’s nice to have it plopped right in front of me (how lazy am I?) I just LOVE that the base of the pyramid is slow movement–I’m a walker from the time I was a kid, so it’s very validating.

thania1
thania1
7 years 1 month ago

Second day of challenge. My challenge for this 30 days is to add heavy lifting and do some sprints. I already do sprints swimming.

Thanks Mark, nicely explained.

bender645
bender645
7 years 1 month ago

Great Post Mark (as usual).

One thing that I think should be emphasized more than it is:

Eliminate: Sugary foods and beverages

Specifically the beverages part.

If weight-loss is a goal or even a desired side-benefit of adhering to PB then eliminating sugary beverages tops the list of easiest things to implement as well as probably the greatest impact.

Andrea
Andrea
5 years 11 months ago

For people who like “sugary beverages”. There is a tea out there, called Good Earth Original Sweet & Spicy. It is like a treat without cheating. It does not need to be sweetened at all but tastes wonderful!

Jessica
Jessica
3 years 6 months ago

Hey!! I LOVE that tea! It really feels like you’re being bad when you drink it. So satisfying!!

Kimberly
Kimberly
4 years 7 months ago

What about DIET Coke? Would one a day make that much difference? Also, what about Crystal Light drinks? I enjoy the Decaffinated Peach Iced Tea…can that be a staple drink on this diet?

Philmont Scott
Philmont Scott
4 years 4 months ago
Whether to indulge in chemical sweeteners is a choice you will have to make. I would advise against it on several levels: 1) The chemicals used for sweetening have been “approved” by the same governments that tell us we should be eating most of our calories in carbohydrates, and they are doing it for the same reason. There are big $$$ behind both the diet industry and behind the carbohydrate packaged food industry. Are the chemicals immediately toxic in small quantities? No. Are they GOOD for you in the long run? I would have to say that the jury is… Read more »
scott
scott
4 years 2 months ago

i totally noticed and agreed with you on the carrots, i can taste the sweetness in them. how weird?

Gabriel J Wigington
4 years 4 months ago

yes it would because diet drinks/sugar-free items have chemicals in them!! our body’s response to chemicals is to coat it with bodyfat! most people dont know this. Im amazed when I serve people at my job and they consume artificial sweeteners/sugarfree syrup.

lbd
lbd
7 years 1 month ago

Thanks for the pyramid illustration. I have been teaching my Anatomy classes for years that the USDA and even the new government pyramids are way off. Even the Harvard School of Public Health pyramid is flawed. Would you mind if I used your pyramid as a better choice comparison to those (giving you full credit of course!)?

John
7 years 1 month ago
Mark’s 30 day health challenge couldn’t have come at a better time for me as I’ve made the decision to go Primal. However, I am finding it hard to get down to the weight loss regime for carbs. I am using the application Lose it! for the iPod touch to track nutrients. The following is what I’ve eaten today: Breakfast: – 3 egg omlette with onion, tomato, red pepper, mushrooms, 4 oz of top sirloin steak, and 1/4 cup of salsa – 1.5 cups skim milk Snacks: 10 almonds Beef Jerky small Greek Salad with onions, cukes, tomato, olives, and… Read more »
Alan
Alan
7 years 1 month ago

Have you tried the Fitday site http://www.fitday.com
It is a wonderful help with planning meals and tracking progress.

I'mafan
I'mafan
4 years 7 months ago

Wonderful site but – you won’t believe this – I can’t find the ADD BUTTON!! They say it is “to the left,” but I cannot find it.

kxf685gone
kxf685gone
7 years 1 month ago

Try for something with more fat. Just some nice (grass-fed or organic/hormone-free) red meat and some boiled or raw dark-green lefty vegetable sounds like a good dinner. To top it off, cook the red meat in butter. Lots of it. Mmmmmmmmm….. That’s what I had last night for dinner. 😛

Wayne K Seymour III
Wayne K Seymour III
5 years 24 days ago

I concur.
Thats basically every night for me.

Mary
Mary
7 years 1 month ago

I love this summary. Very concise and easy to follow.

I also appreciate how each item was summarized in the book. This is a keeper!

FlyNavyWife
7 years 1 month ago

Hey Mark? Can you explain the carb curve to me in relation to different sized/gendered people? I mean, do the ranges stay the same no matter who you are?

Surely little 130 pound female me needs fewer carbs to lose or even effortlessly maintain than a 300 pound man would, right?

Trey Crowe
7 years 1 month ago

Thanks for the great visual. It will definitely make things a bit easier at least conceptually. In practice on the the other hand…..

Rachel
Rachel
7 years 1 month ago

I second FlyNavyWife. I’m 5’3″, 105 lb female, and if I eat 100g carbs a day, I start edging up in weight. I certainly can’t regularly eat 150g a day and ‘effortlessly’ maintain my weight.

Dragline
Dragline
7 years 1 month ago

Yes, Mark makes a point when introducing the carb curve in his book that smaller, lighter people will have lower carb requirements and those that do lots of cardio will have higher ones. This is not “one size fits all”, but the relative proportions should work for most people. For reference, Mark says he weighs about 165 lbs and is at 8% body fat. If you weigh about 2/3 of that, you are probably looking at 60-100 g carbs in the maintenance zone, unless you are really active.

Jan Mortimer
Jan Mortimer
2 years 8 days ago
I am reading alot about “primal” or a “paleo” program. I agree with the fact that People are literally poisoning themselve because of the garbage being consumed. It appears that grocery stores are equipped to promote processed products, NOT food. In a nut shell all that’s being eaten are pure chemicals with no nutritional value. Then there are the boxed products, again, pure chemicals. I am obese becase I had an illness that put me in bed for 2 yrs, I am trying what is being said & I am feeling so much better, people need to open their eyes,… Read more »
MizFit
7 years 1 month ago

5’3″ and 105?!

anyway 🙂

wanted to chime in and say that the book is FANTASTIC.

Im almostprimal (I tend to get way too many funcarbs over the weekend sometimes. Thanks to summer blockbusters & my penchant for movie popcorn) but am all the way primal with the workouts.

great stuff conveyed so clearly and humorously in the Blueprint.

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[…] Great recommendations from a great resource […]

jamish23
7 years 1 month ago

Thanks Mark, this is great! Thank you for laying it all out, clear and simple . I can see me perusing this page a lot over the coming month.

jj
jj
7 years 1 month ago

I just wanted to know what you think an appropriate amount of healthy fat intake is for someone who is extremely active? I follow the protein and carb intake you advise, but seems like my fat intake at every meal varies. Just wanted an overall daily fat intake idea to keep my energy levels up.

Icarus
Icarus
7 years 1 month ago

Why is conventional meat and produce listed as “high-risk”? High-risk for what, e-coli? Also, I’d think that high-fat dairy would be more acceptable (for a lactose tolerant person) than high-GI fruits or tubers (bananas, potatoes, etc.)

Other than that, nice pyramid. It’s the best one I’ve seen yet and it’s much better than the oft-cited Harvard pyramid, let alone the classic USDA pyramid of old.

Icarus
Icarus
7 years 1 month ago
Also, you can eat a fair amount of vegetables and fruits and still stay under 50 grams of carbohydrates. For example, according to data on fitday, these are the approximate amounts you’d need to get about 50 grams for some common veggies & fruits (milk and liver included for comparison): -4.5 cups of whole milk (between 1/4 and 1/3 of a gallon) – 49.6 grams -3 medium oranges – 46.2 grams -1.5 lbs strawberries – 52.3 grams -3 lbs (!!!) raw spinach – 49.4 grams -1.5 lbs raw broccoli – 45.2 grams -3 lbs of fried beef liver, weighed raw… Read more »
kxf685gone
kxf685gone
7 years 1 month ago

Conventional meat has 1) added hormones, anti-biotics and who knows what chemical and 2) a much much higher omega 6:3 ratio than pastured meat.

High-fat grass-fed RAW dairy sounds good, but homogenization of milk damages the healthy fats in milk and makes them much unhealthier for you. Pasteurization also doesn’t have the healthiest effect on milk either.

But even raw grass-fed dairy should be taken in moderation because, as Icarus noted, dairy has carbs too.

Dan
Dan
7 years 1 month ago
Hi Mark, you stated above: Carbs: 50-100 grams/day (or less) = accelerated fat loss. 100-150 grams/day = effortless weight maintenance. Heavy exercisers can increase carb intake as needed to replace glycogen stores. I lift weights 3 times/week for about an hour, punch a heavy bag 2 times/week for approx 30 minutes(3 minutes on, 1 minute off) and run once per week (long sprints of 200-400 yards w/1-2 minutes rest inbetween for approx 10-15 minutes total).. Would I be considered a heavy exerciser with this routine? I feel great keeping my carb intake within the 50-100/day range, but would more carbs… Read more »
gn
gn
7 years 1 month ago

probably i’m wrong, but i can’t help felling uncomfortable with the PB food pyramid:

wouldn’t it be better to place meat and fish at the basis and vegs./fruit on the second place?

Jessica
Jessica
3 years 6 months ago

We gotta remember to look at how our ancestors were able to eat. Most of their diet would have been things they could forage making meat secondary. Also, meat is very acidic and by eating tons of veggies (especially greens) we can guard against all that inflammation.

Rahsaan
Rahsaan
7 years 1 month ago

gn,
I was thinking the same thing about meat being the base.

Dan
Dan
1 year 10 months ago

Meat isn’t the only thing at the base, eggs and fish make up a big part of my diet too.

JD
JD
7 years 1 month ago

Great post. Love to see the charts and summations.

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[…] Isto foi sempre tão simples… Mas nós conseguimos complicar tudo! […]

Adam Buhler
Adam Buhler
6 years 11 months ago

what is the best to use as an oil for cooking? and for something like eggs is it better to use butter? or marg?

Alan
Alan
6 years 11 months ago

For general cooking you can’t go past coconut oil. Eggs are delicious done in heaps of butter, good in coconut oil too. Extra Virgin Olive oil is fine as well if you keep the temperature moderate.
PS: don’t say that M word too loud around here! 😉

Firestorm
Firestorm
6 years 7 months ago

Also, you might want to consider walnut oil for low-heat situations or cold-food use, avocado oil for up to moderate-heat cooking, and macadamia-nut oil for moderate to even medium-high (up to 375 degrees) heat cooking.

Grass fed meat is best if it’s cooked pretty slowly anyway, and left rare or (at worst) medium-rare… so butter and the above oils are all magnificent for that kind of cooking (and all of them are great for salads!)

Karthik
Karthik
6 years 8 months ago

Thanks for this article. Very good read and good place for knowledge gathering. One question – Your recommendation on avoiding legumes is the only thing that is the exact opposite of most other sources of health information that I have read, including the age-old Ayurveda and the Chinese book of longevity. Any comments?

Jay
Jay
6 years 8 months ago

The recommendation against legumes is most likely due to the lectin content. Lectins are believed to contribute to auto immune disease and may contribute to cancers. The evidence for the cancer link is still weak but it is increasing as more is understood about lectins.
For more info check out Robbwolf.com, thepaleodiet.com (Loren Cordain has some very interesting scientific articles here regarding these types of things) and westonaprice.org for soy info.

Jay
Jay
6 years 8 months ago

And remember, just because a belief has been around for thousands of years (Ayurveda) does not make it right. People still believe in ghosts but I have yet to see any meausrable, observable, and repeatable data on the existence of ghosts.
Lectins however have had studies with meausrable, observable, and repeatable results and the evidence thus far points to them being not so good for you.

Veronica Lacaille
Veronica Lacaille
3 years 9 months ago

Hi! What wheat and legumes (and bananas, and potatoes) have in common is Amylopectin. All of the different types (Amylopectin A through E) is a toxic effect on the body.

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[…] I wrap this up, let me speak specifically to how this relates to the official Primal Blueprint Food Pyramid – which is founded on vegetables, and to a lesser extent, fruits. Vegetation gets prime […]

gcb
gcb
6 years 8 months ago

Stupid question – does the amount of fibre in a food affect the carb count? If I’m eating 100 g of carb (fruit and veg) a day, but 25 g of that is fibre, do I count that as 75g or 100g?

Kelli
Kelli
6 years 7 months ago

Any ideas on a low-impact replacement for sprints? Back just can not handle sprinting. Swimming would probably work, just not always possible.

Frank
Frank
6 years 7 months ago

Use a bicycle. Real or stationary (probably safer).

Firestorm
Firestorm
6 years 7 months ago

I came into this -super- unfit, with a lot of back damage (from carrying around hundreds of extra pounds). I found the CTS (circular strength training) routine to provide a good general fitness, and found that adding the occasional round with heavier-than-usual club-bells, and the addition of belly dancing (yes, even for guys!!!) made a HUGE impact on both my fitness and the alleviation of pain in my back — just a thought.

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[…] Low Carb diet to the other eating lifestyles requires a little work.  According to this post on how to succeed with the primal blueprint, Mark Sisson details the basics of the Primal Blueprint.  Using the carbohydrate curve, we can see […]

Daniel
Daniel
6 years 7 months ago

Hi Mark.. I was just wondering if yogurt would be alright in my diet for fat loss? I’m still certain that I stay under my 100g per day. A serving of yogurt for me only at breakfast comes to 30.2g grams of carbs, 10g protein and something like 25g of sugar.. but apart from the yogurt I have eliminated ALL processed sugar, the only type of sugar I get is the stuff from the fruit I eat.

Thanks in advance!

Laura
Laura
6 years 5 months ago

Daniel, I eat yogurt most days and have been steadily losing fat with PB. I would suggest trying to get away from the yogurt with added sugar though. Now I eat plain greek yogurt with some added berries. While I was transitioning from sugared yogurt I added a small amount of jam, and gradually decreased the jam until I didn’t need it any more. When fresh berries are out of season (or just too expensive) I use frozen ones thawed in the fridge overnight.

Jason
Jason
6 years 7 months ago

Does the restriction against legumes include peanuts (if it says so in the book, my copy is in the mail)?
Tangentially: are peanuts considered Primal? They’re inedible raw, but are considered a great source of healthy fats when cooked. But…does cooking them oxidize the fats to the point that they’re no longer considered healthy?

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[…] A dieta em si será assim (baseada na PaNu e Primal Blueprint): […]

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[…] Below is a basic list, but for a more detailed version, click here and here […]

Rebecca Loughlin
Rebecca Loughlin
6 years 5 months ago
I have been living the PB lifestyle for about 5 weeks now. I found out about it from doing P90X and Tony Horton’s FB page. I am a 42 year old Mom and have been exercising incessantly for most of my adult life. I am a 1/2 marathoner (and always kept up high mileage) and avid interval trainer/weight lifter. I was feeling burned out (after P90X) and tired of sacrificing my life for some unattainable fitness goal. I never looked like I was in the shape I was, eventhough I was/am much stronger than a lot of men I know.… Read more »
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[…] and oligofructose are the big ones. Of course, all of these can be obtained by adhering to the Primal Blueprint Food Pyramid and eating a few servings of vegetables and fruits each […]

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[…] offer solid nutritional benefit for their sugar content compared to other sweeteners. Of course, any sugar should be used in strict moderation, but it’s clear not all sweeteners are Primally […]

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[…] are key, as always, especially when you’ve got weight to lose. Veer closer to the bottom of the curve, taking care to avoid all processed food (hidden sugars). You might also try skipping […]

PurpleSpongeBob
PurpleSpongeBob
6 years 4 months ago
if someone, namely me, has a lot of food intolerances how could they eat primal? The native americans never drank cows milk, which is why I figure more NA’s are lactose intolerant than any other race. so, i have tried all sorts of beef and pork, bought from many different places, including pastured, and i still cannot eat either meat. I can eat turkey and chicken and fish, though my husband doesn’t like the smell so cooking it is hard. i have a severe intolerance to all things dairy, so cheeses and milk are out. My intolerance to many different… Read more »
A.D. Sevigny
A.D. Sevigny
6 years 3 months ago
I have been in a similar condition. What I found is that the more things I removed from my diet, the more I ate the same foods over and over. The constant exposure to the same items allowed my immune system to become increasingly more sensitive to what I was eating. It was a vicious cycle. What has helped me: 1)to not eat anything every day, once every 4+ days is better; 2) identify 4 or more items for each food type (meats/veg/fruit/etc) and eat them in a 4+ day rotation; 3) always eat fruit with some form or protein,… Read more »
Tim
Tim
5 years 8 months ago

PurpleSpongeBob I cannot tell you how exactly you describe my exact situation. I was wondering if you have had any results or any suggestion that you have followed that gave you positive results.

Elizabeth
Elizabeth
5 years 6 months ago
I have migraines, too. I’ve been trying to control them using Dr. Bucholz’ “Heal Your Headaches: the 1-2-3 Program” diet, which eliminates several of the foods that you mentioned. I had already gone low-carb a year before adopting the anti-migraine diet, so I was determined to keep to that (starches & grains don’t agree with my stomach & cause me to gain weight). You’ll probably end up eating a lot of chicken and allowable vegetables. Green peppers are not digestible by many people due to their skin. Shallots, leeks, & green onions are not supposed to be migraine triggers and… Read more »
KarMar
KarMar
4 years 2 months ago

Maybe look more into FODMAP’s. Fructose intolerance or HFI the more detrimental kind of fructose intolerance where you can not tolerate any form of fructose and sometimes galactose.
I too have suffered all my life with adverse affects to fruit and veggies. I’m now in the process of do the tests associated with these intolerances.
Maybe looking into them further might give you the answers you are looking for…..
Hope that helps 🙂

nathan
6 years 4 months ago

Wow, I can’t believe how succinctly you posted exactly how one should live to be healthy, lean and fit. I have tried to explain this lifestyle numerous times but for now on will just send people to this page.

As for carbs, the recommendations here are pretty much right for me. I train a lot so I do get away with more carbs than I should eat. But ultimately carbs easily make me fat and lethargic.

Great article!

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[…] that work for now.  I’m trying to focus on things that I know I enjoy doing, with this model of fitness as my inspiration (scroll down to the fitness pyramid), and tracking myself on a simple blank […]

Sandra
Sandra
6 years 3 months ago
I am dairy intolerant – my mom is native american. I am primal for six months and do not eat any dairy, potatoes, grains, chocolate or sugar. I have not eaten dairy for years, but my ND told me to give up sugar completely, period, about six months ago. I was having terrific IBS and my cholesterol was rising. She told me sugar raises cholesterol. So, I listened and sugar is a goner for me since November,2009. PB is easy to implement with your personal restrictions. Do not think of your life in terms of what you cannot have, but… Read more »
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[…] it does raise the question: Can the Paleo diet and fitness principles be reconciled with moderate to high amounts of high-octane aerobic […]

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[…] have a hunch that whatever you find I’ll be sticking with The Primal Blueprint Food Pyramid. Thanks for reading and have a wonderful […]

A.D. Sevigny
A.D. Sevigny
6 years 3 months ago

I am looking at the Carbohydrate Curve graphic and wondering if the presentation of the data could somehow be flipped so that the ideal (Grok) is at the top instead of cornered at the bottom. In other words: put the superior state on top for quicker conveyance of the message?

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6 years 2 months ago

[…] page is a great intro to this should you wish to explore it. from → Eat Real Food ← […]

Wayne Sorensen
Wayne Sorensen
6 years 2 months ago

Just getting started. Makes a lot of sense. Are raisins a good snack? Eat lots now.

My wife was wondering the validity of Eat Right for Your Type and if the two diets are intertwined in any way.

ArcticBear
ArcticBear
6 years 2 months ago

Like most dried fruit, for the weight, raisins are mostly sugar. Lots of fructose carbs. One quarter cup has 25 grams of sugar. Also, there may be other ingredients such as pesticides, canola oil, etc.

ArcticBear
ArcticBear
6 years 2 months ago

Like most dried fruit, for the weight, raisins are mostly sugar. Lots of fructose carbs. One quarter cup has 25 grams of sugar. Also, there may be other ingredients such as pesticides, canola oil, sulfites etc.

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