SAVE – TIME, EFFORT & MISTAKES
Get Lean with Paleo
QUICK START GUIDE
Learn How to Get Lean with Paleo Food
Your 1st Step toward Your Natural Healthy
and Lean Body
Nils and Carin
www.paleo123.com
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© Copyright 2014 by www.paleo123.com. All Rights Reserved. The Paleo Diet QUICK START GUIDE
© Copyright 2014 by www.paleo123.com. All rights reserved. V.131220
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Disclaimer
This guide is not designed to and does not provide medical advice, professional diagnosis,
opinion, treatment or services to you or to any other individual. Through this guide and linkages
to other sites, we provide general information for educational purposes only. The information
provided in this guide, or through linkages to other sites, is not a substitute for medical or
professional care, and you should not use the information in place of a visit, call consultation or
the advice of your physician or other healthcare provider. We are not liable or responsible for
any advice, course of treatment, diagnosis or any other information, services or product you
obtain through this guide.
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Introduction Thanks for downloading our new quick start guide for the paleo diet.
Congratulations on taking one important step toward starting eating paleo.
Because if you’ve been looking to have a “secret edge” to get a lean and firm
body, this could be the most important step you have ever taken. And here’s why:
If you are anything like we were, you struggle to keep your body fit and trim but
still for some reason after the day you turned 30 your body started to slide. You
read health magazines and books, you workout, you eat healthy according to the
latest recommendations, and still you lose some muscle tone here and you gain
some fat there. You know pretty well what a miserable experience that is. First of
all, if you can’t get a lean body with what you are doing right now, your body will
probably continue to slide as you get older. You will get more overweight as the
years pass and you will have less energy to do the things you dream about.
On the other hand though, if you use our method to get a lean and healthy body
right now, your life will become better in ways it’s hard to even imagine. You will
be able to keep your lean body for the rest of your life and never again have to
worry about gaining weight. Think about it, how much energy are you actually
wasting thinking about your health, weight, what to eat etc. Imagine how it would
be if you never had to think about these things again, how much more energy
would that free up for you? When you lose weight you will look better and feel
good about yourself. That is something we are immensely thankful for today, we
feel more attractive as well as more positive and we have much more meaningful
relationships with our friends and family today.
The reason why we are giving this guide away for free is to share our success and
help you to reach your health goals and get the lean body you were born to have.
To this day we remember exactly how we felt after reading about the paleo diet
for the first time, it all made sense to us and we were excited to have stumbled
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upon this wonderful fast track to health but we were still confused about how this
could fit in our everyday life and how to get started. That is exactly why we have
written this guide, to share our best tips and make starting eating paleo the best
decision you have ever made for your health!
We are truly happy that you have downloaded this guide and our most sincere
THANK YOU for doing so. We just love to help you on starting your path to
reclaim your lean body. Please don’t hesitate to contact us and tell us how we
could improve this guide to help others, and of course tell us your success story -
we would love to hear from you! Please stay in touch and let us know how things
are working out for you.
Please remember to download our free bonus paleo food chart as well because it
is an important tool that will help you get started so that you get your lean body
as fast as possible.
E-mail us at any time at [email protected]
To Your Success,
Nils and Carin
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Start Eating Paleo and Start
Losing Weight You are about to learn about the Paleo diet and why paleo is so important to get
you on track to your lean and healthy body. Let me tell you about the Paleo Diet
so that you can understand how it will work for you to lose 18 pounds in 92 days
or less (as I did. /Nils) – so you improve health and energy and set up your life so
that you don’t ever again have to worry about your weight, which keeps you from
using your full potential in all areas of your life.
The basic idea with paleo eating and health is to provide your body with optimal
food and nutrition, the very best food and nutrition that your body can easily
digest and utilize for all the important processes going on in your body. The paleo
diet is the way nature intended us to eat, if you want you could say it’s the natural
way to eat, it’s the food that your body was made for. During our human
evolution here on earth our bodies evolved to use the food that was available in
our surroundings in the best possible way. That means that your body is designed
to eat certain food items, while other, often more recent, food items are bad for
the body. In other words, the human body has not adjusted to take advantage of
these recent food items yet.
The paleo diet (or Paleolithic diet, also referred to as the caveman diet, Stone Age
diet and hunter-gatherer diet) is the new current day way of eating as we did
during the Paleolithic era, a period of about 2.5 million years duration that ended
around 10,000 years ago with the development of agriculture.
When humans started to range cattle and grow their own food, new food items
were introduced to the diet, for example milk and other dairy products, grains,
legumes, and refined sugar. However, our genetics did not keep up with this fast
change in diet and several health conditions were introduced. The human race is
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still genetically adapted to the diet of our Paleolithic ancestors and the food that
resembles this diet is optimal for our health.
When studying archeological findings and modern-day hunter-gatherers
researchers have found that these populations did not suffer from overweight.
They did not show any evidence suffering from many of our modern day diseases
either, for example high blood pressure, stroke, ischemic heart disease and
diabetes.
New research has shown that when eating a paleo diet the following happens:
weight loss, slimmer waist, reduced blood pressure, and reduced risk for stroke
and heart attack.
When eating “modern” food that your body never has adjusted to, you risk
gaining weight and you also risk a lot of health problems like high blood pressure,
type 2 diabetes and cardiovascular diseases.
So What Makes It All Work? Researchers have found that the paleo diet gives both weight loss and a leaner
body with a slimmer waist. Among various indigenous people that live in a
hunter-gatherers society, where almost all food is obtained from wild animals and
wild plants, overweight is virtually nonexistent. These people basically eat the
same food as our cavemen ancestors have done for hundreds of thousands of
years.
How can that be? What makes the paleo diet so effective in keeping the body fit
and lean? The reason is simple; the food that makes up the paleo diet is the food
that the human body was designed for. It is the food that humans can easily
digest and it is the food that contains plenty of important nutrients without being
loaded with empty calories. Think about it, if the food we ate would make us fat,
would a fat caveman even stand a chance to survive in a dangerous and
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competitive environment? Of course not, they had to be very fit and lean to be
able to strive. That’s exactly how we humans are born look like, lean.
The 5 Factors That Promote Weight Loss Learn about the 5 most important factors of the Paleo diet that promote weight
loss.
1. Less empty calories: Paleo food is less energy-dense when compared to
refined food such as food based on grains, sugars and dairy products. When
you eat a paleo meal you will get less empty calories compared to eating a
modern day standard meal.
2. More water and fibers: When you eat a lot of vegetables and fruits that
contain plenty of water and fibers it is virtually impossible to overeat. You
can eat as much as you want until you feel really satisfied and you don’t
have to worry about consuming too many calories and therefore gain
weight.
3. More protein: Your protein intake will be higher. You will usually get more
protein from meat, fish and sea food and a higher protein intake keeps you
satisfied for a longer time and it also helps using your body fat for energy,
so instead of storing fat your body will actually burn fat.
4. Low GI: Most of the paleo food items have low glycemic index which will
help your blood sugar stay on a stable level and you will get rid of those
sugar cravings. Stable blood sugar levels and insulin levels prevent your
body from storing fat.
5. More nutrients: The paleo diet is more nutrient-dense than food from
refined products based on grains, sugars and dairy products. You get more
vitamins and minerals from it and will feel more satisfied.
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Change That Makes a Real Difference How important is what we eat for weight loss? Changing your diet has a huge
impact on your body, and yes, of course an active life-style is also an important
factor to a get a lean body. Considering that in the US more than 70% of the daily
energy from food comes from energy-dense non-paleo food you can understand
that by changing to the paleo diet it will help you get rid of excess fat.
Other diets can also promote weight loss in your body, like the Atkins diet or the
low carb diet, indeed they have some factors in common with paleo diet in how
they affect your body, like low GI or less energy-dense. You could consider them
as being half of the answer to get a lean body. They are trying to simulate the
effect that a natural diet such as paleo has and with the paleo diet you get all of
the long-term health benefits that aren’t necessarily true for other diet choices.
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How to properly Start
Eating Paleo Let’s learn about exactly what paleo food is and where to begin so that you can
get a head start on achieving your lean body.
Food to Get Your Healthy Lean Body Paleo food is a modern day version of what our caveman ancestors ate. This is
the food that we humans ate when we were still living as hunter-gatherers and
before we settled and became farmers. This is the very food we have been eating
for millions of years of our evolution.
Our caveman ancestors got their food from hunting and fishing as well as
collecting eggs, fruits, vegetables, root vegetables, berries and all sorts of nuts.
Modern day paleo food would therefore INCLUDE these food items:
Meats
Fish and seafood
Eggs
Vegetables and root vegetables
Fruits and berries
Nuts
Herbs and spices
Paleo food EXCLUDES the three main food items produced from modern day
farming. These food items are:
Dairy products
Grain products
Refined sugar
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Examples of dairy products are cheese, butter, milk as well as yogurt. Examples
of grain products are wheat, rice and legumes as well as bread and pasta. These
products contain anti-nutrients that prevent the body’s absorptions of important
nutrients. In addition, paleo food also excludes refined sugar and use less salt.
Typically paleo food is more nutrient-dense then refined food items such as
grains, sugars and dairy products. Therefore you get more important vitamins and
minerals from this food. At the same time it is less energy-dense, which means
you feel satisfied before you have had too much of your food. Research has
shown that this is a very good start for achieving long-term weight loss.
The fiber content of the paleo food is higher than that of your everyday modern
food and typically also many of the food items have low glycemic index which
means these food items has less affect on your blood sugar level. Having a stable
blood sugar level is very important for your body’s ability to stay lean and healthy.
Paleo Meal Is the New Modern Way of
Caveman Eating Now you probably wonder how you can compose a paleo meal. Read on.
A paleo meal is constructed from paleo food items and consists of the food that
resembles the food that our Paleolithic ancestors ate, i.e. what we as humans did
eat as hunter-gatherers, before we settled and became farmers.
A paleo meal would typically be composed of either meat or fish together with
vegetables and/or root vegetables.
How to avoid the number one mistake when starting to eat
paleo It is important to note that when you exclude bread, pasta and rice from a meal
you skip a lot of energy dense food. To compensate for this you need to eat more
of the protein (like meat, fish and egg) and more fat than you probably have done
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before to get the energy your body needs. Also, the carbohydrates you will get in
a paleo meal are mainly from the vegetables and root vegetables. So when you
exclude the carbohydrates from bread, pasta and rice you probably need to eat
more vegetables and root vegetables then you are used to.
Quick Paleo Meals Blueprint Here are three steps to construct you paleo meals for one day of your life. Eating
a paleo meal like this will help you avoid putting on excess fat and instead get you
a lean body:
Step 1: For breakfast you can eat egg (boiled, fried or scrambled, or an omelet),
ham or smoked fish. In addition you can eat some sort of fruit, berries and/or
vegetables. If you want a quick breakfast you can mix raw eggs with coconut milk,
fruits and berries to a good tasting and healthy smoothie.
Step 2: For lunch you could have leftovers from the dinner the day before, or
meat or fish with vegetables like cauliflower, broccoli, avocado and carrot, a salad
or a vegetable soup.
Step 3: For dinner you make a meal out of meat like beef, pork, poultry or wild
game or fish or seafood. A sauce could be made of tomatoes or coconut milk, or
you could make your own mayonnaise or aioli. With this you have lots of
vegetables and root vegetables (like cauliflower, broccoli, cabbage, avocado,
carrot, cucumber, lettuce, carrots, beets, parsnips, sweet potatoes). If you like a
dessert you make it from fruits, berries and nuts.
Your First Paleo Meals RIGHT NOW: it’s time to ACT so that you get this in to place in your life… so you
start doing what it takes to get back your lean body, lose that extra fat and get the
energy you want, get more attractive and stop worrying about what to eat and
what not to eat so that you can put your energy into what you truly want to
achieve in life.
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All right, let’s get started, shall we? Get started on your path to your lean body!
Preparing Your First Breakfast Let’s learn about how to prepare one super easy, new paleo breakfast so that
you understand what a paleo breakfast could look like. If you learn how to make a
good and nutritional breakfast and have it every day you will save time and have
improved energy during the day. You probably know that breakfast might be the
most important meal of the day and it will set you up for a day where you don’t
get mood swings caused by bad eating and helps you to concentrate on your
important work.
It’s important that you understand that a paleo breakfast could be both easy to
make and super tasty. I mention this because I know that we all have our own
special believes about what a breakfast “should” look like and to start eating new
food items for breakfast could be a challenge for many people. Read this to save
you time and discover how easy a paleo breakfast can be made:
Ultra-Fast Egg and Fruit Breakfast Hard or soft boil 2 eggs and add them too to you plate. Cut 2 apples and one
orange into pieces; put them on your plate. Add one handful of walnuts. Your
breakfast is now ready.
PS. Of course this breakfast can be changed in endless ways, use different fruits,
berries, nuts, etc.; I think you get the point…
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Ultra-Fast Egg and Fruit Breakfast
Step 1. The ingredients
Step 2. Boil the eggs
Step 3. Chop the fruits (optional)
Step 4. Breakfast is served!
Preparing Your First Lunch Do not fall for the widespread myth that healthy, high-nutrient meals got to be
tasteless and boring. The meals I eat are tasty and are comparably simple to
prepare.
Let’s learn how I make myself a quick and easy paleo lunch so that you can see
that it’s not rocket science - so that you can start making your own paleo lunches
and start on your path to your lean body. Once you understand the right method
of cooking paleo meals, you will never have to relearn it. Sure, it could seem a bit
daunting at first, but once you get the hang of it with a little bit of practice, it’s
downright simple.
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Chicken for Lunch Take some fresh chicken breasts straight from the refrigerator, maybe 2-4 pieces
depending on the size of them and how hungry you are. Put them in an oven
proof skillet or frying pan. Squeeze some lemon or lime juice over them, add
some black pepper if you want. Set your oven to 325°F and place your skillet in
the oven. Bake for 40-60 minutes. Boil some cauliflower, maybe half of a head
depending on their size, and serve it together with the chicken breasts. Drizzle
some olive oil over the cauliflower and sprinkle a small amount of salt and black
pepper to taste. If you want to, have some fresh carrots too.
Chicken for Lunch
Step 1. The ingredients
Step 2. Bake the chicken
Step 3. Broil the cauliflower
Step 4. Lunch is served!
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PS. On most of the weekdays for lunch I simply have leftovers from the day
before.
Preparing Your First Dinner Let’s learn what to have for paleo dinner. If you learn and use the techniques
that I’m about to show you, you’ll avoid spending too much time planning your
dinner and avoid spending too much time cooking. And if you learn and use the
techniques I’m about to show you, you’ll get a good foundation for your own
cooking and understand just how quick and easy it can be to prepare your paleo
food.
Pan Fried Salmon and Broccoli Place a salmon steak in your pan that you have prepared by squeezing some fresh
lime or lemon juice over it. Fry salmon on both sides for 10-15 minutes depending
on the size of the steak until it readily flakes when you test it with a fork. Boil
broccoli for roughly 10 minutes until soft when tested with a fork. Serve together
with a fresh avocado. Sprinkle olive oil over the broccoli and add spices to taste.
Pan Fried Salmon and Broccoli
Step 1. The ingredients
Step 2. Boil the broccoli
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Step 3. Fry the salmon
Step 4. Dinner is served!
The Right to Snack When you read what I am about to teach you about snack, you will avoid cravings
and you will get a good understanding of what you can and should snack on
during the day.
In addition to your three main meals during the day I recommend that you plan to
have a snack 2-3 times per day. The idea it to eat every two to three hours, I find
that that’s optimal for you to have a sustained energy level and minimize
cravings.
For snack I simply recommend that you have a fruit or two as well as, if you would
like, a handful of nuts for example walnuts or macadamia. If you rather have
something else there are plenty of alternatives. How about these 3 alternatives:
1. Boiled eggs
2. Beef jerky
3. Avocado
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Grocery Store Checklist For your paleo breakfast meal:
□ A container of organic eggs
□ A couple of apples (for snacking as well)
□ A couple of oranges (for snacking as well)
□ One package of walnuts (for snacking as well)
For your paleo lunch meal:
□ 1 lbs. of fresh chicken breasts/thighs
□ 1 lemon or lime
□ 1 cauliflower
□ A couple of carrots
□ Olive oil (optional)
For your paleo dinner meal:
□ 1 lbs. of salmon steak
□ 1 lemon or lime
□ 2 bunches of fresh broccoli
□ 1 avocado
□ Olive oil (optional)
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Key Points This is what to do right now to properly understand how you could start eating
paleo and get your lean body.
First, choose a specific day when you are going to prepare all the quick paleo
meals for one day that you have just learned about in this guide. I recommend
doing it on a Saturday or a Sunday so that you have some free time and don’t
have to stress around too much the first time you will be eating pure paleo food.
Second, go right back to the shopping list in this guide and print it out. Then go to
the nearest grocery store and buy what is on the list.
Third, prepare your meals during the specific day you have chosen and at the end
of the day bask in the good feeling of having taken a huge step toward better
health and a leaner body. Reaching this point is no small feat indeed; you have
accomplished something really special, you have just taken your first step, which
is always the hardest part of any journey and from here on it will only be
smoother.
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Thank You Thank you for reading our free starter guide! NOW it is time to ACT! Scroll back to
the shopping list for your first 3 paleo meals and print it off together with the easy
preparation descriptions and take control of your body - get back your lean body!
If you want to learn even more about successfully starting the paleo diet and
losing weight we love to help you get the results you want, save you time and
save your money.
We have in-depth techniques with new proven tips to help you start eating paleo
and get back your lean body. We show you exactly what paleo food is, take you
through proven ways to prepare you breakfast, lunch and dinner, as well as share
our easy recipes on paleo treats. When you learn and study what we have
discovered and apply it in your life you are guaranteed to get the results we have
too! You will get your lean body back, feel more attractive and get more energy to
the things that really matters.
Click here to learn more (http://www.paleo123.com/catalog/)
NOW is time to act. It’s is up to you to take the very first step toward your lean
body and start feeling better right now. We know you can do it, follow the
suggestions in this free guide and you can start your paleo journey to a lean body.
We would love to hear from you should you have any questions or concerns feel
free to email us at [email protected] and visit www.paleo123.com for more
information on weight loss and paleo.
To Success and Your Lean Body,
Nils and Carin