What Percentage of Protein, Fat, and Carbs should I eat?

protein carbs fats percentages

There are a lot of varying opinions on this.

Generally, throughout history (for as long as we’ve known and across all cultures), protein varies between 12-18%. It’s not a huge range, so generally, 15% protein is fine. That said, higher protein diets are generally more satiating, so several studies appear to indicate that higher protein diets contribute to weight loss. For my part, I think keeping protein anywhere between 15-25% is a pretty good target, and there’s a lot of great research and anecdotal reason to believe that we should cycle protein consumption (some days higher protein, some days very low, rather than keeping it constant every single day).
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Is Ghee Paleo? (More Specifically, Why Ghee is Amazing…)

is ghee paleo?

I didn’t grow up exposed to a lot of foods that you might consider to be traditionally non-American. (Whatever that means, but you get the idea.)

Ghee is certainly such a food.

In fact, when I first read about it, I didn’t even know how to pronounce it. Gee? Jee?

I had no idea, except the vague understanding that people seem to spread it on things.
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One Huge Reason That Artificial Sweeteners are Unhealthy

why artificial sweeteners are unhealthy

Artificial sweeteners have gotten a very bad rap for a long time without much solid evidence as to why they’re bad.

There have been a lot of studies that have shown correlations between things like obesity and artificial sweeteners, but there are so many confounding factors in those studies that they’re pretty much irrelevant for anything other than casual conversation.

That’s rapidly changing.

Click Here To Get The Entire Paleo Diet Food List PDF Emailed To You (it’s beautifully designed)

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Why is dairy not allowed on a Paleo diet?

Why is dairy not allowed on a Paleo diet?

Dairy is a confusing topic within the Paleo diet and there’s a lot of debate still about it, so I hope this article will clear that up for you if you’re confused, or just skip down to the section listing the types of allowed dairy if that’s all you’re after.

Why Is Dairy Not Allowed On A Paleo Diet?

Let me start by stating that dairy is a highly nutritious (and delicious) food source, and humans have consumed animal milk for millennia. That doesn’t mean it’s good for you to eat though!

So how do you determine if dairy is right for you??

Like many people, the reason why you’re going Paleo is probably to lose weight or heal a health condition like digestive issues, autoimmune, inflammation, or controlling blood sugar, and unfortunately, eating dairy typically does not help you achieve any of those goals!

In particular, dairy has been closely linked to digestive and inflammatory issues for many people (e.g., sinus problems, joint pain, acne, IBS, bloating, gas).

So while dairy (especially in the full-fat, fermented, or raw forms) may be good for a very healthy individual, it’s generally not great for most people with existing health or weight loss issues.

What’s Wrong With Dairy Products?

There are 3 main reasons for avoiding dairy if you have health issues (please share the infographics below):

Why is dairy not allowed on a Paleo diet?

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Gluten Leads to Leaky Gut. Surprise, Surprise!

Gluten Leads to Leaky Gut

Occasionally, I cheat on my Paleo diet (shocking, huh?).

However, even when I cheat, I never eat gluten, and I’m probably the least-sensitive person I know.

Even though I don’t experience any acute symptoms from eating gluten, I still avoid it at all costs.

Gluten Leads to Leaky Gut

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Chronic Illness and Paleo: Eating Your Way Out of It

chronic illness and paleo

C.A. Newberry is fascinated by varied topics and believes in the power of continued learning. Her varied background includes event coordination followed closely by years of “whatever additional duties the job requires.” After retirement she had the desire to share her collected wisdom. When not at her computer, you can find her at the ballpark with her family. Connect with her on Twitter.

Chronic conditions are very high and are rising. Over nineteen million American adults are currently living with diabetes and over 580,000 deaths were attributed to cancer in 2013.

Altogether, over 130 million Americans are living with some type of a chronic condition.

Food Matters

For countless individuals, one simple answer lies with food.

Thousands of people are making the switch to Paleo every day, and chronic health conditions like autoimmune disorders, IBS, and diabetes are some of the biggest reasons.

And a significant number of people have reported experiencing an overall positive effect on their well-being and how they function every day.

The food you choose to eat affects both your health and your risk for disease, and if you’re currently dealing with some type of chronic disease, then your food choices can potentially help manage symptoms.
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4 Paleo Cooking Essentials

4 paleo cooking essentials image

I wasn’t into cooking at all before I started a Paleo diet. In fact, my knowledge of cooking was practically non-existent.

But that all changed when I got into a Paleo diet – in fact, I started to really enjoy cooking. And I started accumulating cookware and equipment.

These 4 pieces of cooking equipment have made my life and Paleo diet so much easier, and I hope you find them helpful too.
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How To Cure Heartburn For Good! (In 4 Steps)

HOW TO CURE heartburn for good

This post is mostly based on how I managed to cure heartburn, but I’ve also added in steps that other people have found to work as well. I’ve listed below 4 steps to curing heartburn – I hope it helps you like it helped me!

I Used To Have Chronic Heartburn

Heartburn is one of the worst conditions to have – for me, it happened daily. I would eat dinner, and then this burning sensation would arise in my stomach. If I burped, then acid would come up into my throat. Sometimes, it would be just a dull pain between my ribcage just below my heart. Maybe there are medical differences in my symptoms, but to me, it was just discomfort and pain.

And the worst part of it was that I thought I would have it for the rest of my life. Thankfully that wasn’t the case, so read on for the 4 steps on how to cure heartburn for good!

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Gluten-Free Cookbook Sale

Gluten Free books Sale

We think going gluten-free is just one step toward a healthy diet, but it is a big step in the right direction.

So, if you’re just going gluten-free right now, then check out this huge gluten-free cookbook sale that’s happening today.

Buck Books has organized a huge Gluten-Free Books Sale for today only – all the below books plus more are $0.99 (a few are slightly more expensive due to their size).

OUR BEST RECOMMENDATION:

Tammy Credicott is the author of a lot of gluten-free and Paleo cookbooks (with over 366 5-star reviews). This is a fantastic deal (for over 200 recipes)! Click here to get her book on Amazon. It’s $2.99 today (not $0.99 as previously reported because it’s a much longer book with a lot more recipes).

The Healthy Gluten-Free Life (200 Recipes)

gf book

Gluten-Free Recipes in 30 Minutes (137 Recipes)

2

The Savvy Gluten-Free Shopper

3

Keeping It Real (85 Recipes)

5

Quick and Easy Gluten-Free Recipes: 45 Delicious Meals made in 30 Minutes OR LESS!

6

Gluten Free, Real Food Recipes for Kids (70+ Recipes)

7

And to check out more books in the sale, sign up for Buck Books’s email list here.

High Protein or Low Carb? Which is Better for Sustaining Fat Loss?

High Protein or Low Carb? Which is Better for Sustaining Fat Loss?

Losing fat is hard enough.

The worst part is that most of us can’t keep it off. And that’s just mean.

If you work hard enough to lose the fat in the first place, shouldn’t there be a rule that it’s impossible to gain back???

Of course, that’s not how it works, and most folks gain back all (or often more than all) of the fat they lost. But some lucky few do manage to keep off the fat forever.

What’s the Difference?

There isn’t ONE single difference, but a recent study conducted in Europe (and involving a lot of people) points to one significant difference. Here’s the study:
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How to Eat Potatoes and Improve Your Insulin Senstivity

How to Eat Potatoes and Improve Your Insulin Senstivity

The study below has been out for a little under a decade, but I recently found it courtesy of Richard Nikoley’s blog:

Insulin-sensitizing effects of dietary resistant starch and effects on skeletal muscle and adipose tissue metabolism

The study is not ground-breaking, but it’s yet another sign that…

Certain Starchy Foods Have a Lot of Positive Health Benefits

This may seem obvious to you, but for a long time now, many folks (Paleo or otherwise) have placed starchy foods (like rice, potatoes, plantains, etc.) in the same category as sugary candy, sodas, and other problematic carbs like wheat. If studies like this one are right, then starchy foods like potatoes may be the proverbial baby that got thrown out with the bathwater.
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Ketogenic Diet Food List

ketogenic diet food list

The ketogenic diet is becoming more and more popular – reports suggest that many people have lost weight, regained their energy, improved their endurance, and improved various health markers with a ketogenic diet.

So, if you’re wondering what the ketogenic diet and whether you should give it a try, then check out this comprehensive guide to the ketogenic diet here.

And if you just want to know what you eat on the ketogenic diet, then feel free to just click here to get the ketogenic diet food list emailed to you directly. Or scroll down to check out the entire list.

ketogenic diet food list

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The Ultimate Guide To The Ketogenic Diet

The Ultimate Guide To The ketogenic diet

The ketogenic diet is getting more and more popular, and it’s helped a lot of people lose weight, get healthier, and get more energy.

But, that doesn’t mean it’s necessary right for you to try out, and even if you do decide to start a ketogenic diet, you will want to make sure you do it the right way to get the best results (you’ll want to do a Paleo ketogenic diet to ensure you get lots of nutrients and less toxins).

So, keep reading, because this article will discuss what is the ketogenic diet, whether a ketogenic diet will help you lose weight, how to do a ketogenic diet properly, whether it’s safe, and why it might not work for you.

What is a Keto or Ketogenic Diet?

A keto or ketogenic diet is a diet that causes your body to burn fat (in the form of ketones) rather than sugar (in the form of glucose/glycogen).  I’ll explain a little more in detail below, but you basically do this by eating a lot of fat and very little carbohydrates.

If you want to just get on with the ketogenic diet, then feel free to just click here to get the ketogenic diet food list emailed to you directly.

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List of Nightshades Foods and Why You Might Want To Avoid Them

list of nightshades and why you might want to avoid them

What Are Nightshades?

When I hear the word nightshade, my first thought is generally that it’s poisonous (since deadly nightshade, also known as atropa belladonna, is often mentioned as a poison in the mystery books I used to read as a child).

But, nightshades (also known as Solanaceae) encompasses a whole family of flowering plants that includes many very popular fruits and vegetables that you probably eat daily.

(There’s a whole section below on why you might want to avoid nightshades for health reasons as well so keep on reading!)  

And if you want the whole list of nightshades foods emailed to you, just click here.

Do you want me to email this list to you? If so, just click here.

The Most Common Nightshades

Some of the most popular nightshades are potatoes, tomatoes, bell peppers, and chili peppers. But because various spices and spice mixes are made from chili peppers, nightshades can be found in a whole host of processed foods!

Here’s a more complete list of nightshades that you might be eating (some of them may be rare in the US):
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The Problem with Gluten-Free and “Paleo” Breads

The Problem with gluten free and paleo breads

It’s always very hard to answer questions of what you should or shouldn’t be doing, because it depends a lot on who you are and what you’re trying to accomplish.

In an ideal world, you wouldn’t need to try to recreate old non-Paleo foods.

But I know from much experience (myself and others), that it’s often an easy way to ease yourself into big dietary changes.
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