How to Succeed with the Primal Blueprint
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
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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Posted By: Mark Sisson
Hi i am currently new to the PB’s diet and just trying to order all the main elements I will need. Cocunut oil is down as an essential. However from further research there seems to be main different types HELP. Do i need:
– Refined coconut oil
– Virgin coconut oil
– Pure coconut oil
is it more beneficial to IF in the morning, afternoon, or night? Or does is not make a difference?
I was wondering how could i accostume this diet for someone who´s vegetarian? I have a hard time eating lost of veggies and i think i´d end up starving. Do you (or anybody) have any ideas for how to follow the primal diet the healthy way,while still being vegetarian?
Mark, I’ve been a fan and subscriber to your website for a while now and noticed something strange when I went to order the Primal Blueprint book. On the website article here these comments go with Meal, Fish, Fowl, etc is on the bottom of the pyramid at the base. When I went to purchase the book (unsucessully due to computer issues – trying again later) it showed a free PB Food pyramid poster with it, that featured Meat, etc on the next to bottom layer and Veggies, etc were now on the bottom. Is this a mistake, change of concept or a new way of thinking?
So I’ve decided to cut my carb intake down because on average I was eating 150-200g carbs a day on a roughly 3000-3200 calorie diet. Those carbs came from a couple of fruits and dairy products. I’m attempting to go almost complete primal/paleo by cutting out all dairy except for at max 2 cups of whole milk a day immediately after my workout.
My goal is to keep my total carb intake between the 50-100g range. I crossfit 5 days a week also.
What I don’t seem to understand is this: will cutting the carbs down but eating roughly the same amount of calories allow me to shed the fat I have? Or will i still need to cut the calories down slightly to stimulate weight loss
I’m currently 201 lbs, and 6’1 at 28 years old.
Any help is appreciated!
How about Oats ? I feel satiated with oats and can completely replace rice / wheat with oats. Has any one tried it and had successful weight loss with the paleo diet ?
Yes, started out in the healthy range but with a body composition I wasn’t happy with and I was getting married so wanted to look great in my dress. I was the leanest and in best shape I have ever been in from eating Paleo and doing Crossfit.
I’ve been eating clean for a year before transitioning to PB in March 2012. The one question I have is with the foods in the Moderation category. In 1 day I could eat 2-3 fruits, 1 cup HF Greek Yogurt, 1 sweet potato & 2-3 servings of nuts and nut butters. As I’m writing this it sounds excessive for 1 day. And…yes Weight Loss is a major goal. Should I cut back on this food group?
Thanks!
Thanks for the great website and the very enlightening information. I am diligently trying to get fit, lost the weight and eat right! I have so many questions…but this article is a great start for me. I was diagnosed with gluten intolerance a year ago. Just staying off pasta, grains, bread, cereal and anything with gluten has helped me lose 30 lbs. That’s halfway to my goal but I want to do more to maximize this effort and to eat correctly forever! Thanks for your tips. Can’t wait to get my book.
Mark, I’ve been fighting hypoglycemia for years. In the past, breads and such have always made me feel better, and a recent calorie-restricted diet always left me dizzy and shaky, in between the lack of calories and starchy gluteny things. I’m day 3 on the Paleo diet and the ability to eat as much as I want is really helping, but I’m curious if you have recommendations as far as fasting? I’m wondering if the PD will help even out my blood sugar, since eventually my body won’t be overreacting with the insulin, but will a day of fasting affect this? Currently, I can’t go more than 3 hours without eating or I’m a hot mess of low blood sugar.
I don’t know if it’s already been mentioned but I want to know Mike’s opinion on my plan. I would like to combine juicing (to make getting the right carbs and vitamins and minerals easier) with a primal eating plan. Say, one fully loaded juice a day and almost no edible carbs for the rest of my meals. Any advice or opinions? Currently my juice includes apples, lemons, limes, spinach (they were out of Kale), celery, cucumbers, carrots, ginger, and a couple of those Naked smoothies (all in a big pitcher to pour a glass).
Hi Mark!
Im one of the many in dire straights! My worst symptom of wheat-indulgence over the years is severe asthma (and yes, fat too). If I were to sprint or try to lift heavy items, my asthma would kick in and Id end up in the hospital. Any “starter” suggestions for those of us just too sick to do more than eat Primal?
So Mark, how do we get this message across in schools? We have a huge tidal wave of health problems comingour way.
Mark hey, i was wondering how come olive oil is not under the category of oils for cooking. is there anything wrong about using olive oil as a cooking oil?
thanks
So I’m curious to try the primal lifestyle out. Im a vegetarian with dairy/wheat/soy allergies so I’m mostly primal(sans meat). I do crossfit and bikram about 3-4 times a week. I haven’t really leaned out as much as I would like and Im wondering what I need to change. I bike to work and try to get about 3 miles of walking in a day. Thanks for any help.
Hi! I am not new to low carb living but I am taking my second run at it. This is largely due to the fact that I was a ery committed vegan for a long time until I had to admit to myself that it just didn’t work for me. I lived on whole grains and beans. I have non-celiac gluten intolerance and that combined with the rice and beans… well you can imagine how bloated, uncomfortable I was and how much I struggled with my weight.
About ten years ago, in absolute desperation I did the Atkins diet and lost thirty pounds. I felt great. What derailed me was that around that time I was finding out about my gluten intolerance and I got sidetracked baking all sorts of things with gluten free baking mixes, forgetting that they were high carb.
I am back at it again, determined to feel better. I have to add that I also have Chronic Fatigue Syndrome and have lived with it for a few decades. I do not expect to cure it with diet, but I do know that I can help myself to feel much better and to function much better with a change in my diet.
Within 24 hours of giving up gluten I felt significantly better.
My question, is this. As a former vegan I developed a love of black beans and garbanzo beans. For me those will be really hard to give up. When I get to the point of maintenance for my weight, I will not be introducing any small amounts of wheat into my diet. It is a no-go for me. What do you think of making black beans or garbanzo beans a sometimes treat if I keep the quantity small and have them maybe once a month?
By the way, I am following your blog now using the Bloglovin’ site. I prefer that method since I follow a large number of blogs and am not good at checking my e-mail.
Thank you so much for your help and your wonderful blog.
What would you say the daily carb count for a growing 11 year old boy should be? I was losing weight for awhile, and now I’ve figured out why I’ve stopped. So I want to reduce my daily carbs a little bit to continue that a little longer, but my son probably has different needs than I do. Most of this information is great for us adults, but I’m having a hard time finding any info on raising paleo/primal kids.