How to Transition to Paleo

There are a couple of ways to transition the way you eat to be more like a healthy caveman. The quickest is to go cold turkey. Ditch the filthy carbs, sugar, dairy and beans. Replace those foods with wonderful and delicious vegetables, nuts and seeds and lean meats. Simple! Maybe.

This method may work for some and I encourage it whole heartedly. For others, it may be too much restriction too soon. Here are a few ideas on making that transition.

• Use the chart in the Zone Diet article to figure out our block requirements. If you have questions, ask me. 
• Identify the foods in your diet that you should completely avoid. Start with the processed sugars. Now get that crap out of your house. Make a list of what has got to go and then prioritize that list. By now you have the resources to figure out what the good and bad foods are.  Consider what you will replace those foods with, if anything. 
• Make a decision on those "gray area" foods. Will you or won't you include them in your new healthy habits?
• Plan, Plan, Plan. If you don't know what you can eat then you will eat anything. 
• If you are unwilling to completely give up grains, at least make a commitment to eat less of them. Using your newfound knowledge, replace some of those grain carb blocks with vegetable carb blocks.
• When in doubt, eat vegetables!
• Plan, Plan, Plan. Start with breakfast. Plan a weeks worth of Paleo morning meals and stick to it. After a few days add in lunches. By the start of next week you should ready to add in the evening meal. 
• Read, Read, Read. Seriously, the more you read about changing your habits the easier it gets. Everyday give yourself 10 minutes to read an article or one of the great blogs that I have linked on this site. Aside from the fact that knowledge is power, it will give you a sense that this lifestyle is doable.
• Learn to cook. It does not have to be complicated. Paleo recipes generally are not difficult because the foods are simple themselves.
• Try new vegetables. Even if you normally don't like  "X" food you may find and new preparation that is delicious. 
• Grill (but don't overcook) a load of chicken. Freeze and have handy to pull out for lunches, to add to salads or soups, and quick dinners.
• Buy a roasted chicken from Sam's, Costco or Dierbergs.(I don't much care for the others that are available) Put it in the fridge at home or at work. Eat it! (no skin please) That chicken can go a long way. You can eat it cold or warm. I do eat the legs and thighs. Some paleo resources say don't because of the fat content. I happen to like dark meat. I think paleo man did to.
• Eat colorful foods. If your plate is full of brown foods then you've got trouble. 
• Use smaller plates
• Make sure your vegetables take up at least half the space on your plate. 

Put in the time and effort now. It takes a while to create habits. It won't be long before you no longer have to consider your food choices, you will simply make the right ones.

Post your comments, questions, concerns and most of all ideas to comments.  

Comments

[Coachrut]

Good stuff Kim- We are running an 8 week Paleo Resolution. Have roughly 30 folks working the PALEO plan as we speak. I'm going to put place this in our discussion group. My regards to your family.

Rut

[Crossfit St. Charles]

Thanks Rut!

[Jamie W]

For those like me and are unsure about how to cook paleo, www.paleoplan.com has a service that gives u menus and shopping list for the week. There are also recipies on the web site.

[Matt]

I was having a bit of trouble with the concept of 'Eat Meat for breakfast', but I found some breakfast steaks(some kinda thin sliced steak) at Schnucks(the one on Jungermann rd.) that are yummy and cook up in no time.

[Jamie W]

I have a list of foods from a web site. Here is the site address

http://altmed.creighton.edu/Paleodiet/Foodlist.html

[Crossfit St. Charles]

Thanks Jamie!