The primal diet is gaining popularity around the world. It is similar
to the paleo diet, as it focuses on consuming natural foods and eating the way
our ancestors did. While we encourage focusing on optimal health instead of
focusing on dieting to change the way you look, some people still need to lose
fat in order to improve their health.
In this blog post, we explore how you can use the primal diet to help you
lose fat and improve your health.
Dairy Can Help You Lose Fat on The Primal Diet
If you choose to follow the primal diet and add dairy to your diet, here is a benefit: dairy products like cheese and probiotic-rich yoghurt are high in calcium. Calcium, as a mineral, can help you to maintain your weight a lot easier. Having too little calcium in your body causes the release of parathyroid hormone. This hormone triggers your body to draw calcium from your bones while also increasing fat storage.
You Still Need to Create a Calorie Deficit on a Paleo/Primal Diet for
As calorie restriction
can be torture for someone, like me, who prefers large portions, you can extend
the time it takes for you to lose fat and only reduce your calories by 250 on your
primal/paleo diet plan.
If you are still aiming
to reach a 500-calorie deficit a day, which should help you lose around one
pound or half a kilo of fat (which consists of around 3500 calories), then you
can aim to make up the other 250 calories with exercise.
Focus on Reducing Your Insulin Levels on the Primal/Paleo Diet
Focus on insulin if you want to lose fat. When your insulin levels are high, you cannot lose weight. To reduce insulin levels, you need to reduce your intake of sugar and processed carbohydrates. Add things to your diet that can help your body lower insulin or control blood sugar levels, such as holy basil tea (tulsi tea), apple cider vinegar, and cinnamon. Try to have them around meal times. Also eat a moderately low-carb or low-carb diet. Most of your carbohydrates should come from your vegetables.
Eat a Lot of Vegetables to Lose Fat
You already know that if
you want to lose fat, it is a good idea to eat a lot of vegetables. Did you
know that you can stretch your meals with vegetables? In order to still be able
to eat higher volumes of food, without eating too many calories on the primal
diet, increase your vegetable intake. The fibre also fills you up, so you do not
feel as hungry.
Eating a lot of
vegetables also ensures that you consume enough potassium, which helps prevent
insulin from increasing too much.
Eat Enough Healthy Fat if You Want to Burn Fat
Aim to get at least 60%
of your calories from fat. It fills you up, and helps you lose weight by
training your body to become fat adapted and burn fat for energy. Great sources
of fat include avocados, coconut oil, olive oil, and fatty cuts of meat.
Improve Your Gut Health for Fat Loss
Having a healthy microbiome
can help you greatly with losing fat. Obtaining this is a lot easier on paleo/primal
diet, as you are cutting out foods that feed bad bacteria and disrupt gut health
like processed food and sugars. To improve your gut health:
with a probiotic or include yogurt (just make sure that it contains live
cultures) or other fermented foods like kimchi, kefir, and sauerkraut into
sure that you eat enough fibre-rich foods like nuts, seeds, and
vegetables. Healthy bacteria eat fibre in order to grow and multiply.
enzyme-rich foods like fermented fruits and vegetables, raw dairy
products, coconut, flaxseeds and sprouted legumes, as they help with the
breakdown of food. Pineapple and papaya both contain a special enzyme,
which is incredibly beneficial for digestion. Pineapple contains
bromelain, while papaya’s special enzyme is known as papain. You can also
take digestive enzymes before meals to improve digestion and nutrient
stress, as it can negatively affect your stomach lining, trigger the breakdown
of collagen, and contribute to ulcers and IBS symptoms.
inflammatory foods, such as sugar and processed foods, and try to identify
possible food sensitivities. As previously stated, many people struggle to
digest foods like dairy or gluten, which can be a trigger for
collagen supplements, or include gelatin into your diet, as it helps
repair stomach lining. Gelatin is basically collagen extracted from bones
and tendons by cooking them. You can make your own jelly by mixing fresh
juice, diluted with an herbal tea, and gelatin, or you can make your own
jelly sweets by decreasing the amount of fluid used in comparison to
Pair HITT Training with Your Primal/Paleo Diet
High Intensity Interval
Training, along with weight lifting, is one of the best kinds of workouts for
losing weight, as it increases fat burning for hours after the workout was
completed. You only have to do it two or
three times a week to see benefits.
If you really want to feel
more primal, do workouts that mimic natural movements. Functional fitness and
things like wall climbing, obstacle courses, running, martial arts, dancing, lifting
and carrying heavy things, etc. are great options.
Meditate and Find Other Ways to Reduce Stress
If cortisol levels are
high, most people will not lose weight. So, relaxing has to become a priority.
Breathing exercises, yoga, walking, meditation, warm baths, sex, and reading all
work wonderfully, and exercise can provide some well-needed tension
release. Shopping works too, but can lead you to excess financial weight
Make a list of things
that help you to relax and do them often.
What I like about the idea of going primal is that it feels
natural. Maybe becoming more aware of how our bodies have evolved, how our
ancestors ate, our natural circadian rhythms, and our biological needs, and then
eating accordingly is the answer. We have only been farming grains for around
10 000 years, and we have only been eating so much sugar and processed food
for less than 100 years.
Whether you would like to try this way of eating 100% or 80%
of the time, or not at all, the decision is yours, but find a way to be
healthier that makes you feel like your superhuman self.