The 7 Essentials of a Paleo Chic Lifestyle

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party-10000bc Welcome to my new and improved website! I’m super excited to bring you LOTS of new information from here on out. I’ve been writing Cavewomen Don’t Get Fat for the past year, and now I can share it with some of my favorite people on earth: YOU. So fasten your seatbelts and get ready to rock your inner cavewomen (or caveman)--we’re gonna party like it’s 10,000 BC!

A large part of my book is dedicated to living the Paleo Chic lifestyle. What exactly is living Paleo Chic? It’s embracing the Paleo diet with grace and style, and most importantly, a comprehensive knowledge of the foundational principles of my core plan:

  1. Know Your Carb Tolerance. This is one of the foundational principles of living the Paleo lifestyle. So many women shy away from a Paleo diet because they honestly believe they’re never going to eat another piece of starch again. This simply is not true. Taking some diet to do a little detective work and experimentation will help you determine the exact amount of carbs your body needs to burn fat and keep you energized.

  2. Cycle Your Carbs. Quality carbs can help boost serotonin, but even good carbs can jack up your insulin levels and help you store fat in your midsection. My goal is to teach you that you have to earn your carbs. If you don’t exercise much and sit on your tush all day at a desk job, chances are you have a low tolerance to carbs and should streamline your intake. But on the days you exercise, you’ll have some leeway. Cycling your carbs will prevent you from giving your body more than it needs.

  3. Carbs Are The Compass In Your Metabolic Roadmap. A gram of carbohydrates has 4 calories and a gram of protein has 4 calories, but they are metabolized in entirely different ways by the body. Carbohydates are isocaloric but not isometabolic, while proteins are isocaloric and isometabolic. This means that you can eat 100 calories from steak, chicken, or eggs, and they will all have the exact same effect on your body. But if you eat 100 calories of glucose from a potato or bread or 100 calories of sugar (half glucose and half fructose), they will be metabolized differently and have a different effect on your body. A calorie isn’t just a calorie when the metabolic consequences are completely different.

  4. De-Bunking the High-Protein Diet Myths. Women need to eat far more protein than we have been led to believe. How much protein is enough? A good range is roughly 1 gram of protein per pound of body weight. So a 140-pound woman should aim for 18 to 22 ounces of protein per day, about 5 ounces per meal, plus 2 to 3 ounces per snack. It’s essential to have each at least 5 ounces of protein at breakfast (this equals two large eggs and plus three ounces of steak or two scoops of whey protein powder in a smoothie) to replenish your protein stores after fasting all night and keep your appetite in check throughout the day. Protein intake is necessary for building and repairing muscle tissue and helping your body lose fat.

  5. More De-Bunking the High-Protein Diet Myths. Are you in panic mode reading this? Don’t be. Some of the leanest, most gorgeous women I know eat lots of protein, yet they are lean and muscular, with very little body fat. Eating a protein-rich diet will never bulk you up; it’s just not physically possible. Women don’t have as much testosterone as men, which makes packing on muscle much more challenging. Female bodybuilders are wunderkinds of good genetics, intense training, and strict dietary practices. Since most women only produce testosterone in very small amounts, the dreaded “bulked up” just won’t happen to a girl like you. The leanest gals I know lift heavy weights and eat clean to get lean and rock a pair of skinny jeans like no one’s business.

  6. Eating Saturated Fat Is Good For You. Eating saturated animal fats—butter and meat for example—is one of the best things you can do for your body. Saturated fats comprise at least 50 percent of cell membranes and contain huge amounts of essential fat-soluble vitamins (A, D, E, and K). They protect the liver from toxins, enhance the immune system, contain antimicrobial properties, and are necessary for proper function of the kidneys and lungs, help us utilize essential fatty acids. The key is to make sure you eat meats, dairy products, and eggs that come from pasture-raised animals that contain the fat-burning CLA and omega-3s (both of which help the body burn fat naturally). This is exactly the way nature intended us to eat our proteins and our beautiful fats.

  7. Exercise Is Your Metabolic Modulator. Exercise, especially in the form of lifting heavy weights, drives the hormone insulin into cells and help increase muscle mass. Building muscle mass also increases the amount of receptor sites for insulin, which controls your blood sugar and belly fat and ultimately facilitates fat loss in the body. And consistency with exercise really counts, here. I have clients who exercise consistently and have a lot more flexibility diet-wise than those who eat perfectly all the time but do not exercise.

  8. Good luck as you get started on your journey, and remember how amazing and awesome you are. You are not only creating change within yourself, but making a huge impact on those around you as well.

    Stay Gorgeous! Esther