Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
14 Jan

The Primal Blueprint Carbohydrate Curve

iStock 000007090743XSmallYesterday, low-carb blogger Dr. Michael Eades (he of Protein Power) posted a message from his friend and fellow low-carb guru Richard Feinman as sort of a call-to-action in public policy-making for upcoming 2010 USDA guidelines. Dr. Eades and Dr. Feinman have suggested that we ought to quickly find a way to help the USDA arrive at a sensible recommendation for carbohydrate consumption. Feinman asked:

“how can the benefits of carbohydrate restriction that you have experienced personally or in your immediate environment be translated into reasonable recommendations that the USDA could put out?”

In conjunction with my forthcoming book “The Primal Blueprint”, I have been working on an easy-to-understand explanation of how carbohydrates impact the human body and the degree to which we need them (or not) in our diet. I have also developed a chart (not the one above) that is intended to assist those who want to go “Primal” in visualizing the impact of carbs consumed within certain ranges. I was going to hold off on releasing this information until my book is published, but decided to introduce it here in response to Dr. Eades’ post. Since the choice of how many and what types of carbs in one’s diet depends on the context of one’s life (current weight, disease condition, activity levels, etc), I see carb intake as a “curve” ranging from “allowable” to “desirable” to “unhealthy”.

The following descriptions illustrate how carbohydrates impact the human body and the degree to which we need them, or not, in our diet. The ranges represent daily averages and are subject to variables like age, current height and weight and particularly training volume. For example, a heavy, active person can be successful at a higher number than a light, moderately active person. In particular, hard training endurance athletes will experience a greater need for carbs and can adjust their personal curve accordingly. This is a topic I address further in the book (e.g. – experimenting with adding 100g of carbs per hour of training per day), on MarksDailyApple.com and in a future “primal” book dedicated to endurance athletes. Here then is my “Primal Blueprint Carbohydrate Curve.”

300 or more grams/day - Danger Zone!

Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).

150-300 grams/day – Steady, Insidious Weight Gain

Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.

100-150 grams/dayPrimal Blueprint Maintenance Range

This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.

50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss

Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.

0-50 grams/day – Ketosis and Accelerated Fat Burning

Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.

Drop me a line in the comment boards. I’d love to hear your thoughts on this.

Further Reading:

The Definitive Guide to the Primal Eating Plan

The Definitive Guide to Insulin, Blood Sugar and Type 2 Diabetes (and You’ll Understand It)

Primal Fitness

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. what does 50-100g of carbs a day?

    Nathan wrote on February 13th, 2013
  2. Hi Mike we have decided to have a go at your method sounds like a winner .we have started today by getting rid of all the junk out of our pantry(WHICH WAS RATHER SCARY)and bought some healthy veges and fruit we even had eggs and bacon for breakfast for the first time in years I am a soft drink addict !!!This will be the hardest thing to suppress like giving up the ciggies which i have conquered!We have set a goal of 90 days I weigh 107 kgs and my wife is 72kgs lets see how we go ..its not going to be easy ..but its time for a lifestyle change we are both 52 yrs old and ready for a challenge !! Gazza

    Gazza Sturdy wrote on February 16th, 2013
  3. Your carb curve is quite interesting, along with much of the other info on your site. The only thing I am struggling with is that I am a cyclist by profession, often training 20-30 hours per week, with my daily rides averaging anywhere from 3-5+ hrs. I don’t think it is possible to do this with so few carbs… Is there a way to still fit into the primal diet, eating more carbs? And what would be a reasonable amount of carbs to eat, on say a 3 hour training day, vs. a 5 hr day?

    Thanks for your help.

    -Larry

    Larry wrote on February 21st, 2013
  4. I’m always a bit confused with this type of advise. Are we talking about ‘eating 50 gr of carbs’ in the sense of eating 50 gr of potatoes (for instance) OR about eating potatoes that add up to 50 gr of actual carbs (so minus water weight and whatnot).

    Jip wrote on March 18th, 2013
  5. 50gr of carbs. if you use fitday it tells you how much carbs are in a potato and does the calcs for you.

    Jack Grudgings wrote on March 20th, 2013
  6. Hi! I was on atkins for 3 months and saw my chol and LDL skyrocket. Others, this does not happen but mine did. It went from CHOL 189 to 251 and LDL from 130 – 189. Shocker. i was on 30 to 50net carbs and never felt hungry but my dr wants statins in me now. NO WAY. so, what do I do. i loved the “no hunger” thing but no way am i taking statins.
    HELP….. i needed to lose 20lbs due to hip and arthritis. so i did this Atkins thing

    nikki wrote on April 6th, 2013
    • Hi Nikki,

      I am assuming you actually did lose those 20 lbs during the 3 months. While actively losing weight your lipid numbers can be skewed.

      Take a look at this article for a detailed description of the concept; http://blog.trackyourplaque.com/2011/09/what-is-this-wacky-thing-called-weight-loss.html

      Seeing as you are concerned with your Chol number i’d suggest reading any and all of the older blog posts that interest you. He seems to have abandoned this blog in favor of his new blog but it is still a good intro into the subject and his suggestions fit well into the Primal ideal.

      Andy T wrote on April 19th, 2013
  7. Hi im totally new do this site , im trying to lose weight ,as after having my thyroid removed 3 years ago I have put on almost 3 stone .. I am starting a low carb diet , I was wondering if Any of u have thé same problem. ( thyroid) Any advice wecome .

    Debbie wrote on April 14th, 2013
  8. what about the ancient grain quinoa isnt that really good for you. how about sprouted grains and having bread from them?

    patrice wrote on April 16th, 2013
  9. Loved your book. Dont know if this is the appropriate place to ask a question but here goes.

    How do I figure out how many carbs to include in the scenario the Korgs?
    I did the calculations on bmi-calculate.net then followed the example for protein at .7 x lean body …then wasnt sure how to calculate carbs……then the rest is fat.
    I dont have much weight to lose 5 to 8 lbs….but its all in waist /belly.

    I did a “diet” last year for the first time which was Protein, low carb, low fat. I lost about 12 lbs but not in waist and too skinny in legs I think. (dukan diet)

    Joann wrote on April 18th, 2013
  10. Hey Mark,

    Just wondering about my carb intake, I get my carbs from fruits, vegetables, some legumes and dairy averaging 100-150g a day. However, I am fairly active exercising at high intensities 5 days a week (some weights and cardio intervals) and doing a lot of moderate incidental exercise by walking a lot. Would you say that my carbohydrate range is acceptable to healthy based on my active lifestyle? Or should I be a little more careful?

    Chrystel wrote on May 9th, 2013
  11. Hi, Mark. I’m 5 feet in height and 95 pounds. Does the carb curve apply to me as is or should I adjust the numbers lower? 100g of carbs actually still seems like a lot per day.

    issa wrote on May 12th, 2013
  12. do cals matter for 5-10lbs left to lose on a 20nc plan?

    tosha wrote on May 13th, 2013
  13. I switched to Primal eating 9 months ago; I’ve had some positive changes such as: less cold hands/feet, no cramping during menstruation, less cramping in my calves and toes during the night while trying to sleep, and less bloat.
    However, fat loss did not occur! I have actually gained 5.5 lbs in the past 9 months (and no, it’s not all muscle). I have gone up a pant size and my mid-section is no longer lean and toned looking.
    Primal foods are very high in calories and overall fat, albeit nutrient-dense. I was consuming just 3 meals a day (compared to my 5 mini-meals prior to November) yet gained fat.
    So, personally, for me – this chart does not apply.

    Laura wrote on May 23rd, 2013
  14. Hi! I don’t understand, are those total carbs or only net carbs (without fiber)?

    PeterPristazh wrote on May 28th, 2013
  15. I’ve been in the 50-100g carb range for the better part of the past year, and effortless weight loss has not been the name of the game for me…..any other suggestions? I’ve thought about going full ketosis mode.

    Libby wrote on June 19th, 2013
    • Bottom line, no weight loss, too many carbs-per-meal. Try cutting per-meal carb grams until you start losing. Your optimal # may be very low.

      Hazel wrote on March 18th, 2014
  16. I’d really love to see these recommendations in more tailored charts. I mean, a 50kg in-active woman is not going to have the same carb needs as a 90kg athletic male. I think these guidelines are way too rough. I think gender, lean body mass and activity levels need to be considered.

    Denise wrote on July 4th, 2013
  17. Quick ? and Thank you for this article!

    I love the daily amount that I should be shooting for but my question is how many carbs is too many PER MEAL. For example when I first read this I was drinking a Blended Mocha and then I read the nutrition to find out I was sucking down 100 carbs!!! Now for the rest of the day I went carb free (cuz this scared the crap out of me) but I have to assume that 100 carb ingestion at one sitting the damage is done!

    I could break down the carbs per day into the amount of meals I eat but what if I eat only 2-3 meals? Is 50 carbs per meal acceptable??? OR is my insulin already spiking?

    Thanks for your assistance and this article.

    Mann wrote on August 19th, 2013
    • Your body will know. If you want to burn body fat, cut per-meal carbs until you start burning fat (i.e. losing “weight”). # of carb grams per meal depends on level of inflammation, if someone is insulin resistant, inflammation is higher, carbs should be very low (5 c.g. or less) per meal. If inflammation is under control, possibly more carbs will allow weight loss but possibly not. Cut, tweak, discover what works for you.

      Hazel wrote on March 18th, 2014
  18. Hi Mark

    I am new to all this and wonder how long does it take to see a difference? I’ve been tracking my carbs and following this plan for about 3 weeks, not really noticing anything. My guess is that im being impatient?

    orietta wrote on August 21st, 2013
    • Hi friend,

      A couple questions for you..

      a) What exercises have you been doing? I noticed for myself nothing and I mean nothing has worked like running. Yet, it took me a good 3 months to get to the distance to run long enough to get a good calorie/carb burn. I knew it took me many years to get out of shape and I was ready for the long road back. Since I started running, I have outlasted all my friends who did otherwise: low carb, calorie counts, cross training, P90x etc.. do what works for you on the cardio: biking (is best for starting out), swimming, back to back high rep sets anything to keep the heart rate up and then when your LIGAMENTS are strong start lifting. Everyone forgets about the ligaments and getting them healthy before heaving lifting.

      b) your diet? Is it natural or store bought? Once I started buying food that actually went bad (real food, thank you Trader Joes) it really helped!

      c) how long have you been eating not optimal? It is easier to destroy than create so relax and stay on your path. Keep the pace for the long run!

      Diet, calorie counting got me to a point and then this low carb is really getting me over the top. I say dieting/exercise is hard so slow into it so over the long run it is easier in the short term than just jumping in the deep end!

      Mann wrote on August 21st, 2013
  19. I’m wondering if these carbohydrate curve numbers include exercise or not…I run 10 kms a day and sometimes I cycle for 2 hours on top of that. I would think that these numbers are for sedentary people?

    thanks

    Jennifer wrote on September 25th, 2013
  20. If you follow a low carb diet and limit your meat intake to 3 to 4 oz a day, you can easily keep your calories in check. I eat 100 grams of carbs a day and keep my calories between 1000 and 1200 a day. at 58 years old, I am able to lose 1 pound a week without exercising. In addition, I had to eliminate both dairy and wheat due to an intolerance that developed from radiation treatment for cancer a year ago. I don’t crave anything and I am not hungry at all. Before, cutting the carbs, wheat and dairy and with an hour brisk walking per day, I was only able to lose 3 lbs a month. My doctors told be the fat I was carrying around was a contributing factor for my cancer. So, I am trying very hard to lose the weight. I am still 45 lbs overweight. The dietician said to eat 7-9 fruits and non-starchy vegis a day, limit meat.

    elizabeth carr wrote on September 27th, 2013
    • http://www.sciencedaily.com/releases/2013/09/130916103646.htm

      carbs are turned into glucose (sugar) during digestion, so raise blood sugar, require pancreas to secrete insulin which is the fat storage hormone.

      The fat burning hormone glucagon cannot be secreted in the presence of insulin so no fat burning if carbs (including veg and fruit) are your chosen fuel..

      Carb-based diet is not low-carb.

      Hazel wrote on March 18th, 2014
  21. My doctor currently has me following the paleo plan, at least to the best of my ability (I’ve only been on it for three days now), but I’ve seen an insane amount of weight loss in those days- 8.8 pounds to be exact. I am following the 80 grams of carbs rule (all vegetables and fruit, nothing else- more vegetables than fruit). I am overweight with insulin resistance issues, so that seemed appropriate. However, I am unsure of how much protein to eat. I don’t do an over amount of activity during the week, but I do work out four to five times a week at the gym and clean the house, etc, but it’s still a large degree of sitting around to my mind. Am I undercutting my protein at calculating at the .5 level? Should I bump it up to .7? I find it difficult to eat even the protein at the .5 level as it is- it just feels like a lot of food. Although emotionally unsatisfying, when I am hungry, I eat and it goes away- so definitely not feeling like I am starving here. I have no idea how I would eat it at .7! I would really love some input from the people who have been doing this for a long time because I am sort of flailing around just trying to follow the plan. Thanks so much, I really appreciate any tips!

    Stephanie wrote on October 1st, 2013
  22. Forgive me, I’m new at green when it comes to the whole primal/paleo concept. But above you mention something about .7-1.0g of protein per pound of lean body mass. I used to be a health/nutrition major and was taught that the body is unable to absorb much more than 20g of protein per sitting & that processing much more than that can actually leech calcium from the body. Now its entirely possible that my instructor was a crack pot, lord knows I ran into a few instructors like that at that school.
    My questions…
    a. is there any truth to that?
    b. conservatively speaking, using my own data…that would mean 80-100g of protein per day for a person my weight and approximate composition. I get stuffed pretty quickly when I eat a protein based meal are frequent meals the secret to fitting all of that protein in? If not, what then?

    TheWhiplashBlonde wrote on October 2nd, 2013
  23. I am so confused as to how it is easy to stay under 100 g of carbs a day… an apple itself is 25g, that’s 1/4 of the days meal right there! Unless you are eating almost entirely meat I don’t see how it is possible to stay in the 50-100 g carb range per day. Please help!!!

    Liz wrote on October 9th, 2013
    • Liz…the fat from meat and the meat itself are what enables your body to make the biochemical that run your metabolism. If you’re trying to lose weight (you don’t say whether you are or not) and if your metabolism is one that fattens easily on a few excess carbs (like me), then you will be eating more saturated fat and meat.

      If you do not fatten quickly on carbs, you might be able to eat one or two higher-carb meals per day and have one meal that’s completely non-carb, if eating more carbs per meal without getting fatter is what you’re trying to accomplish.

      If you are overweight and trying to reduce or recover from an autoimmune disorder (insulin resistance, diabetes, arthritis) and if you also fatten on carbs, you probably will have to keep your carb consumption low.

      If you are diabetic, you might want to read Dr. Richard Bernstein’s book THE DIABETES SOLUTION in order to understand the importance of carb gram restriction. Dr. Bernstein’s patients eat far fewer carb grams than you’re consuming: not more than 6 cg at breakfast, with 24 more distributed evenly among two meals and two snacks per day.

      Dr. Bernstein’s suggestions about meat do entail limits, but Protein Power and Paleo do not limit meat. To lose weight without wasting muscle means higher saturated fat consumption with moderate amount of protein, because this is what the metabolism requires to burn body fat. Body fat can not burn in the presence of insulin that is released after a high-carb meal. If you are trying to reduce, keeping your carb consumption as low as possible is the key.

      SueQ wrote on October 12th, 2013
  24. I consume about 100 grams of carbs per day,but should I count total carbs or net carbs?

    johnson wrote on October 12th, 2013
  25. “I consume about 100 grams of carbs per day,but should I count total carbs or net carbs? johnson wrote on October 12th, 2013.”

    Johnson: You don’t say if you are ill (insulin resistance, diabetes, arthritis, or other diet-related autoimmune disorder) and/or if you overweight, or whether you are not ill and not overweight.

    My experience comes from having been very ill, very overweight, and I fatten easily on carbs.

    I would think if you are well and not overweight and don’t fatten easily on carbs, you have no worries as long as you aren’t experiencing symptoms from wheat and other foods that produce high levels of lectins, and eat from the list of lower-lectin producers (which corresponds nicely with the Paleo food list).

    If you are ill and/or overweight and trying to recover/reduce and are having a problem doing that, why not cut back your carb grams by 50% per day AND eat from the Paleo food list?

    That last can’t hurt you and may help immensely. Unless you’re consuming your carb grams as bread, I would think you don’t have to worry about a small number fewer or more of fiber grams — I assume you already are eating Paleoveggies.

    SueQ wrote on October 12th, 2013
  26. i was doing 6 times low carb diets in the last 2 years (starting out with Dukan first) in a very scientific way :) … i weighted everything (absolutely everything) i ate and put down protein, carbs, fat and calorie intake. i tried different ranges of carbs 0-20, 20-50, 50-80, 80-120. after reading this article i can not agree more! all my experience with low carb diet is represented with this text!

    0-20 was very hard to maintain, not because of too much appetite or hunger but of not satisfying foods. problems with constipation and dehydration, vitamin deficiencies … best i found for myself to maintain such low levels: eggs, bacon, poultry lean meat, avocados, almonds, fresh cheese, salad, red/yellow pepper, tomatoes … using oat bran for maintaining good digestion, isotonic drinks for re-hydration and multi vitamin supplement.
    keeping that up for long was not easy. nowadays i do that for 2-3 days to start low-carb dieting.

    50-80 seems to be easiest for me. appetite and hunger are no problems there, no cravings. i can still eat nearly everything just in right amounts and i still manage to loose like 2kg per month.

    i agree absolutely to the maximum 150g per day intake to avoid falling back into the addiction (for me it really is one). i regularly fall back, enjoy it for some time and start low carb dieting starting with close to 0 for 2-3 days and then with 50-80g of carbs till i reach my weight again. that way i found it easy to maintain a healthy weight. in times that i am off low carb i try to compensate with sports. walking an hour a day and lifting some weights 2 times a week is enough to have some muscle growth.

    in my opinion its important to eat the right amount of protein when loosing weight. every carb less than 80 needs to be compensated with protein (1.7g protein for each carb less than 80). i am 34, have 82kg and i try to stick to 78g protein, 80g carb, 137g fat = 1,895kcal to loose 2kg per month. from my logs i keep i could see how exact this is working.

    Reini wrote on October 23rd, 2013
  27. Sorry if this was answered before, but I am not finding the answer from you. Are these Net Carbs or Total Carbs?

    Alana wrote on October 23rd, 2013
  28. Having just recently moved from a ‘healthy balanced’ diet to a more Paleo diet, I can contest that for the 1st time in years of being one of the most health-focused people I know, I sleep better, my puffy face has gone, my weight has dropped, and I feel fantastic

    Sherrod Patching wrote on November 27th, 2013
  29. What are your thoughts about Jorge Cruise’s book The 100 that recommends eating only 25 grams of carbs per day, every day? (He tells readers to multiply all carbs eaten and multiply by 4. Total should be 100 or less every day).

    Pam wrote on January 15th, 2014
  30. I just picked up your book and started to eat primal and get back to weight training. I used to be very overweight and lost most of my excess weight through CW calorie deficit dieting. I am having trpuble getting any carbs at all now. I eat eggs and bacon or an omlette for breakfast and a large salad with all the spinach, raddichio and broccoli that I can fit and a handful of almonds as a snack and whatever protein my gf had for dinner as a snack when I get home late at night from work. At the end of the day im around 30g or carbs, this is fine I guess to lose the last 20 lbs or so but long term should I add fruit or another salad to my diet? When I get home from work thwre is always a protein and a grain there so I just eat tje protein portion and any peppers or onions if they are there.

    Jason wrote on January 16th, 2014
  31. One can loose weight even with eaten more than 300 g carbs per day. Just with calorie counting, and still getting one third of my calories from sweets, I could loose 20 kg (from 105 to 85) It did work then, but when I reached around 85, it was hard for me to eat less calorie. (I didn’t ate that much, that I would gain weight. But to less for loosing it) I had all the time craving for sweets.
    But when I started to eat paleo, I had instantly no cravings. (Some days I just ate 1200 kcal and wasn’t really hungry) I think the impact is so more, that with less carbs, and more fat and protein one is easier satisfy and so automatically eat less. (When I really was strict and eat no sweets at all, I didn’t even bother to count calories, because I would likely eat to less calories, than to many)
    So, I won‘t say it’s impossible to loose weight with more carbs, I think one just have more cravings and when not careful, will easily overeat. (When I eat “normal”, I would easily gain weigh, when not in sight of calories) I could also not image, that I would be without cravings sweets. (Yeah people all the time tell one, that one need willpower to loose weight, I did not need it once)

    Goyangi wrote on February 6th, 2014
  32. Where can I get glucose gram info for different foods? Thanks. I’m enjoying reading lots of posts tonight!

    Sally Oh wrote on March 12th, 2014
  33. Can anyone recommend a decent book for whole food counts, especially carbs? I don’t need a book that has all of the processed and restaurant foods. Just the real stuff :)

    Pushing 65 and realized I don’t want to ‘decline’, so I’ve quit smoking (OK I use e-cigs), and need to lose about 80 pounds.

    I’ve been gluten free for almost a year – wow! Increased energy, softer skin, no more joint pain or auto-immune issues, no more hair loss (and now it’s curly), mental clarity, and off anti-depressants. Having problems since I’ve been on Prolia though, and can’t wait until it’s out of my system. Once the side effects are gone (hip & groin pain, shortness of breath, fatigue), I’ll be able to exercise.

    I am persevering!

    Carole wrote on March 17th, 2014
    • I like Eades carb-counter book, but here’s a list of low-carb veggies that’s good if you can’t find a book. http://www.ketogenic-diet-resource.com/low-carb-food-list.html

      Problem is that most books cater to people who don’t eat whole foods but buy packaged foods. Not going to work very well for weight loss, and probably not for low-carb lifestyle.

      Hazel wrote on March 18th, 2014
  34. Mark,

    How did you come up with those carb ranges? I mean, is there some research to back it up, or has another author published them (with sources sited)?

    Julia wrote on May 5th, 2014
  35. Mark: So what if you get your carbs from wholesome, low GI grains like oat bran and brown rice? What about legumes? Will you still get fat even staying in the maintenance zone?

    I don’t do well with fruits or lots of veg due to the fructose in them, so I eat what I can tolerate. My body still needs carbs.

    Jean wrote on June 20th, 2014
  36. I’m really curious to hear (read) some informed feedback about my ‘pallet’ of food of my ‘go-to’ list in relation to my health background.

    Background:
    To start off, I am vegan. (Before anyone goes off on any tangents, I am not closed off to the idea of eating meat, however, I am a vegan for financial reasons before anything else.) The only health dispositions I know to have are Adrenal fatigue; a result of 17 years of eating a SAD diet, on/off awful pharmaceuticals for ADHD, 4 months straight of addreal abuse and a build up of stress as no one ever taught me about meditation, etc. Hope that paints the picture, in addition to.. Well, whatever mastica is used to treat. I am 19 years old, 6ft tall, weighing in at 160 12% body fat. I have an O blood type and for those of you that see legitimacy in body types, an ectomorph. I am VERY active; constantly walking and was strength training 3x per week until my naturopath told me give my adrenals a break.

    As of 2 days ago I raised my nutrition bar a little higher to cut out fructose, permanently and leaving the only carbs I consume being carbs that translate to glucose. This is going to be difficult I feel, coming from most of life being SAD food savy as well as being dependant on some form of sugar for energy courtesy of my adrenal fatigue.

    A typical day looks like this:
    Within 30 min – 1h I drink a leafy green smoothie with 1 cup BEP and a 12″ x 12″ tray of sweet potatoes cooked in 4-5 tbsp of coconut oil topped off with 1 large diced tomato, 1/2 an onion and jalepeno peppers topped with an array of spices.

    During lunch time I’ll have some sort of salad with another cup BEP along with 1/2 cup of those aforementioned almonds.

    Then during dinner I eat the same thing as my breakfast.

    Because this diet is so no fructose thing is so new, I’m having a hard time eating my calories and it’s too early on my cleanse to tell about energy.

    In summary:
    • I get all of my protein from 1 cup of almonds daily as well as 2-3 cups (80-120g absorbable protein) of sprouted cow peas (best legume for O’s).
    • My fats pretty well come from at least 8 tbsp of coconut oil (I’m gonna get sick of the thick texture)
    • All of my carbs come from starches; sweet potato and legumes so all simple carbs are gone.

    Now, seeing as this chart would disagree with the way I eat I’m interested in knowing why.
    One note I’d like to make is before anyone goes off about the bad reputation of legumes, I’m not interested in that department as I’ve done my homework on them. My main concern is whether not this menu will lead me into serious problems and if so, what the problems are. Should I simply supplement in an extra 4-5 egg omelette with some veggies or some ground beef a few times p/week? Or maybe fish a few times a week with that omelette? I’m excited to hear the thoughts :)

    Jonathan wrote on July 1st, 2014
  37. JONATHAN-
    You are too young to have adrenal issues from diet restriction. Stop being obsessive and eat protein. Finances? At this point going to a fast food restaurant and getting cheap chicken salad is a better idea than only eating what you are now.

    ADHD? Brain chemistry

    Find a local soup kitchen if money is a problem, get a job in a restaurant bussing or waiting tables if that helps with access to more food choices (some places serve employees a meal before or after their shift).

    Eggs? YES. And at some point you are going to have to get your hormones checked to make sure you are not out of wack.

    Sugar? Eat berries, at your age and size unless you are Diabetic I or II you can handle some freaking berries and fructose.

    Carbs? VEGETATION. Eat peas, kale, collards, salads, carrots, parsnips. Root vegetables are fine. More than once a day

    Vitamin C- Lemon and lime juice in water every day.

    You don’t know NEARLY enough about nutrition to be making these choices on your own.

    Good luck~

    DBeee! wrote on July 2nd, 2014
  38. I agree with this. I am an avid runner and take in about 100 grams of carbs per day, sometimes more. My body does crave them with all the exercise I do, but I try to be mindful of the types of carbs I allow into my body. Exercise is for sure key and it allows me to enjoy the odd day off of worrying about food :)

    Chris wrote on July 19th, 2014
  39. I’m totally confused.

    I just read a small ebook by Dr. Fuhrman and he says to minimize meat and eat more vegetables, fruit, nuts, seeds and legumes for the best immune response.

    He has many testimonials on his website that are positive. Many testimonials for people who have beaten various cancers.

    I heard him say on a podcast that the paleo people have got it wrong.

    He says the antioxidants in green vegetables and selected fruits make for a super immune system.

    What’s the average person supposed to think when there are so many different people/websites that say they have the best way to get a healthy body with a strong immune system?

    My mother had Lou Gerig’s disease and my father had cancer of the pancreas. I’d like to do everything I can to avoid either of these two fates. I think I’m doing well just eating real food. But how do I know which is the best way to ramp up my immune system?

    Carol Antley wrote on July 25th, 2014
  40. Carol, The “paleo people” have not ‘got it wrong’ as Dr Fuhrmann may have stated. Each of us determines what amount of protein and vegetation we eat. We do not as a group eat a certain percentage of each thing and that’s the only way.

    Some of us eat no carbs at all while others eat mostly vegetation and use animal protein sparingly. The point of it is to not eat processed foods and to eat as close to nature as possible, as our ‘cavemen’ ancestors did. They ate meat but only when they could catch it!

    You have to do what feels best for you but for goshsakes, don’t cook your protein well done! It’s already dead, no need to murder it. hehe #CookingKIlls

    DBeee! wrote on July 25th, 2014

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