Paleo Solution

FITNESSINFOGRAPHICS.COM PRESENTS READ THE DETAILS AT WWW.ROBBWOLF.COM TO SEE HOW IT WORKS. THEN USE THIS HANDY CHEAT-SHEET INFOGRAPHIC AS A QUICK REFERENCE! OR PURCHASE A CLEAN, PRINTABLE PDF AT FITNESSINFOGRAPHICS.COM! PALEO SOLUTION WHAT IS PALEO? 2 MILLION YEARS AGO Hunting and Gathering. Meat, vegetables, fruit EAT LIKE - THESE GUYS! DON'T EAT ANYTHING YOU CAN'T HUNT OR FORAGE! 10,000 YEARS AGO Agriculture, grains and dairy 100 YEARS AGO Industrial Revolution: Factory farms, canning, pesticides, processed flour and sugar 50 YEARS AGO Processed foods, fast food, TV dinners, convenience foods 10 YEARS AGO Genetic engineering, corn-based foods, hormones in meats NUTS WHAT TO EAT FRUITS TRYING TO LOSE FAT? CUT OUT NUTS AND FRUITS ENTIRELY YOU WILL NEVER, EVER, EVER, EVER, EAT TRÁNS FATS EVER AGAIN! VEGETABLES MEAT EGGS FISH (including fats) VERY INFREQUENTLY: Dairy: organic, pasture-raised sources Wild rice (for athletes needing carbs) FATS ARE GOOD: Butter, ghee, lard, tallow, schmaltz, lamb & duck fat. OILS: coconut, palm, olive, sesame, nut, flaxseed, avocado NEVER: Grains: wheat, rice, corn, barley, oats, etc. Legumes: beans, soy Starches: potatoes Refined sugar and processed/artificial foods Bad fats (see below) BUT NOT THESE FATS: Margerine, hydrogenated oils. OILS: canola, corn, vegetable, soybean, grapeseed, sunflower, safflower, rice bran WHAT TO EAT THINK YOU HAVE LIMITED OPTIONS? CHECK OUT: ROBB WOLF'S FOOD MATRIX! Chicken breast Chicken thigh Flounder Snapper Trout Halibut Mackerel Bass Salmon steak Salmon fillet Shrimp New York steak Pork loin Rib eye steak Round steak Pork roast Baby back ribs Bacon Beef stew meat Lamb chops Lamb rack Venison steaks Ground beef Beef ribs Rump roast Pork chop Pork ribs Asparagus Avocado Artichoke hearts Brussels sprouts Beets" Carrots Dandelion greens Red pepper Yellow pepper Green pepper Butternut Squash" Red cabbage Napa cabbage Celery Daikon Spinach Acorn Squash" Zucchini Fennel Root Kale Chard Yam* Sweet Potato* *Skip these if you're in fat loss mode. Chili powder Allspice Basil Garlic Nutmeg Rosemary Thyme Garam Masala Ginger Curry-red Curry-green Curry-yellow Oregano Cilantro Paprika Cumin Cardamom Cinnamon Black pepper Celery seed Dill Bay Leaf Salt Herbs de Provance Fenugreek CONTROL CARBS (AND CALORIES) FOR FAT LOSS NOT AN OLYMPIAN? THEN WHY THE HELL ARE YOU EATING THIS MUCH? 300- STORAGE ZONE: Only athletes and weightlifters need to eat in this range of carbs. Everyone else will store carbs as body fat! SEE HOW YOUR BODY USES FUEL TO FIND OUT WHY Www.fitnessinfographics.com/?p=10 250 If you're trying to lose body fat, you need to watch your calories AS WELL AS YOUR CARB INTAKE! If you eat carbs, you'll burn carbs for fuel and not body fat! 200 MAINTENENCE ZONE: Once you hit your goal, stay in this range! Or eat in this range on weightlifting days when carbs will stimulate muscle growth 100 OPTIMAL FAT-BURNING ZONE: Scorch body fat here! At this your body will burn through carbs for fuel, and then begin to use body fat 50 KETOGENIC DIET ZONE: Maximum body fat loss (use with caution!) Keto diets are complex and you need a complex plan. Extremely low-carb diet combined with low-calories will stall fat loss and destroy muscle. Usually reserved for contest weightlifters. BUY A PRINTABLE VERSION OF THIS POSTER AT WWW.FITNESSINFOGRAPHICS.COM HERBS/SPICES VEGETABLES PROTEINS CARBOHYDRATES (GRAMS) PER DAY FITNESSINFOGRAPHICS.COM PRESENTS READ THE DETAILS AT WWW.ROBBWOLF.COM TO SEE HOW IT WORKS. THEN USE THIS HANDY CHEAT-SHEET INFOGRAPHIC AS A QUICK REFERENCE! OR PURCHASE A CLEAN, PRINTABLE PDF AT FITNESSINFOGRAPHICS.COM! PALEO SOLUTION WHAT IS PALEO? 2 MILLION YEARS AGO Hunting and Gathering. Meat, vegetables, fruit EAT LIKE - THESE GUYS! DON'T EAT ANYTHING YOU CAN'T HUNT OR FORAGE! 10,000 YEARS AGO Agriculture, grains and dairy 100 YEARS AGO Industrial Revolution: Factory farms, canning, pesticides, processed flour and sugar 50 YEARS AGO Processed foods, fast food, TV dinners, convenience foods 10 YEARS AGO Genetic engineering, corn-based foods, hormones in meats NUTS WHAT TO EAT FRUITS TRYING TO LOSE FAT? CUT OUT NUTS AND FRUITS ENTIRELY YOU WILL NEVER, EVER, EVER, EVER, EAT TRÁNS FATS EVER AGAIN! VEGETABLES MEAT EGGS FISH (including fats) VERY INFREQUENTLY: Dairy: organic, pasture-raised sources Wild rice (for athletes needing carbs) FATS ARE GOOD: Butter, ghee, lard, tallow, schmaltz, lamb & duck fat. OILS: coconut, palm, olive, sesame, nut, flaxseed, avocado NEVER: Grains: wheat, rice, corn, barley, oats, etc. Legumes: beans, soy Starches: potatoes Refined sugar and processed/artificial foods Bad fats (see below) BUT NOT THESE FATS: Margerine, hydrogenated oils. OILS: canola, corn, vegetable, soybean, grapeseed, sunflower, safflower, rice bran WHAT TO EAT THINK YOU HAVE LIMITED OPTIONS? CHECK OUT: ROBB WOLF'S FOOD MATRIX! Chicken breast Chicken thigh Flounder Snapper Trout Halibut Mackerel Bass Salmon steak Salmon fillet Shrimp New York steak Pork loin Rib eye steak Round steak Pork roast Baby back ribs Bacon Beef stew meat Lamb chops Lamb rack Venison steaks Ground beef Beef ribs Rump roast Pork chop Pork ribs Asparagus Avocado Artichoke hearts Brussels sprouts Beets" Carrots Dandelion greens Red pepper Yellow pepper Green pepper Butternut Squash" Red cabbage Napa cabbage Celery Daikon Spinach Acorn Squash" Zucchini Fennel Root Kale Chard Yam* Sweet Potato* *Skip these if you're in fat loss mode. Chili powder Allspice Basil Garlic Nutmeg Rosemary Thyme Garam Masala Ginger Curry-red Curry-green Curry-yellow Oregano Cilantro Paprika Cumin Cardamom Cinnamon Black pepper Celery seed Dill Bay Leaf Salt Herbs de Provance Fenugreek CONTROL CARBS (AND CALORIES) FOR FAT LOSS NOT AN OLYMPIAN? THEN WHY THE HELL ARE YOU EATING THIS MUCH? 300- STORAGE ZONE: Only athletes and weightlifters need to eat in this range of carbs. Everyone else will store carbs as body fat! SEE HOW YOUR BODY USES FUEL TO FIND OUT WHY Www.fitnessinfographics.com/?p=10 250 If you're trying to lose body fat, you need to watch your calories AS WELL AS YOUR CARB INTAKE! If you eat carbs, you'll burn carbs for fuel and not body fat! 200 MAINTENENCE ZONE: Once you hit your goal, stay in this range! Or eat in this range on weightlifting days when carbs will stimulate muscle growth 100 OPTIMAL FAT-BURNING ZONE: Scorch body fat here! At this your body will burn through carbs for fuel, and then begin to use body fat 50 KETOGENIC DIET ZONE: Maximum body fat loss (use with caution!) Keto diets are complex and you need a complex plan. Extremely low-carb diet combined with low-calories will stall fat loss and destroy muscle. Usually reserved for contest weightlifters. BUY A PRINTABLE VERSION OF THIS POSTER AT WWW.FITNESSINFOGRAPHICS.COM HERBS/SPICES VEGETABLES PROTEINS CARBOHYDRATES (GRAMS) PER DAY