Loren Cordain - The Paleo Diet / Палео-диета [2011, ePub, ENG]

Table of Contents

Praise
Title Page
Copyright Page
Dedication
Preface to the Revised Edition
Acknowledgments

PART ONE - Understanding the Paleo Diet

Introduction

How Our Healthy Way of Life Went Wrong

Chapter 1 - Not Just Another Low-Carb Diet

Health Secrets of Our Ancestors
The Problems with Most Low-Carb Diets
Low Carb Doesn’t Mean Low Cholesterol
Healthy Fats, Not Lethal Fats
Saturated Fats, Reconsidered
Disease-Fighting Fruits and Vegetables
The Osteoporosis Connection
Toxic Salt
Lean Meat Helps You Lose Weight
Protein Increases Your Metabolism and Slows Your Appetite
Lean Protein and Heart Disease

Chapter 2 - The Ground Rules for the Paleo Diet

The Fundamentals of the Paleo Diet
The Seven Keys of the Paleo Diet
Just the Foods You Can Hunt and Gather at Your Supermarket
Meal Preparation and Typical Meals
The Paleo Diet: A Nutritional Bonanza
The Typical American Diet: A Nutritional Nightmare
Why You Can’t Overeat on the Paleo Diet
What to Expect on the Paleo Diet

Chapter 3 - How Our Diet Went Wrong and What You Can Do about It

Lean Meat Is Brain Food
Hunting Big Game
Restoring the Balance in Your Diet
How “Progress” Has Hurt Us
Hello Grains, Hello Health Problems
Big Mistakes in the 1950s
The Seven Major Problems in the Typical American Diet
Minerals

PART TWO - Losing Weight and Preventing and Healing Diseases
Chapter 4 - Losing Weight the Paleo Diet Way

Determining Whether You Need to Lose Weight
A Doctor Loses 30 Pounds: Ben’s Story
Why Protein Helps Burn Calories
Losing 75 Pounds in Six Months: Dean’s Story
Protein Satisfies Your Appetite
Promoting Weight Loss by Improving Your Insulin Sensitivity
What You Can Expect to Lose on the Paleo Diet
Sharing Success Stories
Losing 45 Pounds and Healing Crohn’s Disease: Sally’s Story
Vegetarian Isn’t Better: Ann’s Story
A Nutritionist Loses 30 Pounds: Melissa’s Story
Losing Weight the Right Way

Chapter 5 - Metabolic Syndrome: Diseases of Civilization

Healing Metabolic Syndrome: Jack’s Story
How Insulin Resistance Increases Your Risk of Heart Disease
Other Diseases Related to Insulin Resistance

Chapter 6 - Food as Medicine: How Paleo Diets Improve Health and Well-Being

The Diet-Disease Connection
Metabolic Syndrome Diseases
Cardiovascular Diseases
Diseases of Acid-Base Balance and Excessive Sodium
Digestive Diseases
Crohn’s Disease and Ulcerative Colitis
Inflammatory Diseases
Autoimmune Diseases
Psychological Disorders
Vitamin-Deficiency Diseases
Dental Cavities
Alcoholism
Skin Cancers

PART THREE - The Paleo Diet Program
Chapter 7 - Eating Great: What to Eat, What to Avoid

Making the Diet Work for You
What to Eat?
Lean Meats
Fruits and Vegetables
Nuts and Seeds
Foods You Can Eat in Moderation
Foods You Should Avoid

Chapter 8 - The Paleo Diet User’s Manual

Stocking Your Refrigerator and Pantry
Look for Lean Meats
Wild Game Meat—at a Gourmet Store Near You
Fish and Seafood
Eggs: Good or Bad?
How to Make the Most of Fruits and Vegetables
Nuts and Seeds
Omega 6 to Omega 3 Fat Ratio in Nuts and Seeds
Purchasing Oils
Spices
Individualizing Your Diet
Vitamins, Minerals, and Supplements
Food Availability and Preparation Issues
Dining Out, Travel, and Peer Pressure
Ask Your Friends and Family for Support

Chapter 9 - The Meal Plans for the Three Levels of the Paleo Diet

Snacks
Level I: Entry Level
Level II: Maintenance Level
Level III: Maximal Weight Loss Level

Chapter 10 - Paleo Recipes

Basic Recipe Principles
Stone Age Food Substitutions
Recipes
FISH AND SEAFOOD
DOMESTIC LOW-FAT MEAT ENTRÉES - (Beef, Chicken, Veal, Pork, Organ Meats, Game Meats)
ORGAN MEATS
GAME MEATS
DRIED MEATS (JERKY)
EGG DISHES
VEGETABLE DISHES
SALADS
CONDIMENTS, DIPS, SALSAS, SALAD DRESSINGS, MARINADES
SOUPS
FRUIT DISHES AND DESSERTS

Chapter 11 - Paleo Exercise

Exercise Plus Paleo Diet Equals Health: Joe’s Story
“Exercise”: A Funny Idea to Hunter-Gatherers
Physical Fitness: Naturally, and with No Exercise Programs
Exercise and Obesity
Why Should You Exercise?
Exercise and Blood Lipids
Exercise, Type 2 Diabetes, and Other Health Benefits of Exercise
Modern Exercises for Your Paleolithic Body

Chapter 12 - Living the Paleo Diet

The Right Reasons to Eat
One Day at a Time

APPENDIX A - Acid-Base Values of Common Foods (100-gram portions)
APPENDIX B - Comparison of the Total Fat in Domestic and Wild Meats
APPENDIX C - Practical Implementation of Parts of the Paleo Diet on a Global Scale
Resources
Bibliography
Index