What We’re Reading
The Primal Blueprint Diet’s premise is that over several million years we have evolved to eat leafy greens, some fruits, nuts/seeds and lean meats. Over the past 4,000-10,000 years we developed agriculture and a diet that is based heavily on grains/starch and dairy which is not in accordance with our evolutionary genotype. These “diets” are really just very healthy ways to eat and are simply superb at controlling blood sugar levels and insulin which is the primary hormone of fat storage.
Mark explains the impact of carbohydrates on the human body and the degree to which we need them, or not, in our diet. The average American eats 600 grams of carbohydrates per day which turbo charges fat storage. The ranges below represent daily carbohydrate averages to promote weight loss and health. These levels, however, are subject to variables like age, current height and weight and particularly training volume.
Impact of Carbohydrates
300 or more grams/day – Danger Zone! Easy to reach on a “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.
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/day – Primal Blueprint Maintenance Range. This range based on body weight and activity level. When combined with exercises, allows for genetically optimal fat burning and muscle development. Range derived from lean proteins, nuts and seeds, low sugar fruits and plenty of vegetables.
50-100 grams/day – 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 body weight 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.
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