How to Ease into the Paleo Diet Part 2

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“If part of your immune response is always allocated to repairing gut irritation, you are essentially sick all the time.” ~Robb Wolf

If you haven’t read part 1 of this post, click here.

This is how it works; start with step one, meet the requirements to mastering it and move on to the step two. Continue this process all the way to the end. It’s just that simple.

Step 1: Dear Diary

Start keeping track of what you’re eat, noting the time of each meal and how you feel. Do not make any changes to your eating habits. When you have done this for 7 consecutive days it’s time to move on to step two.

Step 2: Know What You Are Eating

Still, no change in your eating habits necessary. Just do not put anything in your mouth with out knowing what it is first. Start reading labels and start asking questions. Do this for seven consecutive days before you move on.

Step 3: No More Sammiches

This is your first elimination. Basically, kiss your sandwiches goodbye. Kiss toast and rolls goodbye too! That’s right, you are giving up bread. Move on when you feel you’re ready.

Step 4: Sharpen Your Skill-ets

Use a skillet to prepare one meal a day. That’s it! Even if it is to just heat up leftovers. When you have accomplished this task for 7 consecutive days you can move on.

Step 5: Stop Eating Breakfast… Kind Of

In this step you will skip the conventional breakfast food. Cereal, hash browns, omelets and waffles are out, last night’s leftovers are in. When you have done this habit for 7 days in a row, you can move on to the next step and resume your old breakfast habits… sort of!

Step 6: Go Gluten Free

From now on, you are gluten free. This means no wheat, rye, or barely products. Bread, tortillas, cereals, pancakes, and waffles are already out of your diet. Now, you have to cut out the pasta and sweets made with flour. When this habit seems second nature and you are past any withdrawal stages, it will be time to move on to the next step.

Step 7: What A Crock

Don’t have enough time to cook? Take longer to do it! If you don’t have a crock pot, get one. This manner of cooking is a time saver. Let’s say, after three crock pot meals you are ready to move on.

Step 8: Go Legume Free

Beans are your next elimination. Beans or anything that comes in a pod. This will include; hummus, peanut butter, soy sauce, chocolate, and certain vegetable oils. When you get the hang of this one, feel free to move on.

Step 9: Groceries, Groceries, Groceries

Buy groceries at least three times a week. And try to hit sources other than your mega grocery store. Try farmers markets, local farmers, mom and pop grocers, and butchers. When you get two weeks of three or more grocery trips per week, it will be time to move on.

Step 10: Go Dairy Free

Up until now you have been probably enjoying milk, ice cream, and, more likely than anything else, CHEESE but it’s time to let it go. From this point forward you are now Dairy Free. After 14 days of going dairy free you are ready to move on.

Step 11: Educate Yourself

Read an article, a blog post, chapter of a book or listen to a podcast by one of the paleo gurus Send me a message if you don’t know who they are. When you have done this habit for 7 consecutive days you will be ready and motivated to tackle your next habit.

Step 12: Go Sugar Free

This one is going to hurt but it’s time to go sugar free. And yeah I mean all sugar and even artificial sweeteners. Table sugar, honey, maple syrup, agave nectar, stevia, equal, and basically any ingredient that ends in “ose.” This will take at least 21 days.

Step 13: Go Grain Free

Some of the things you may be still eating but will now be giving up: Any Gluten Free treats made with brown rice flour, corn tortillas, rice, tortilla chips, corn flakes, oatmeal, popcorn, corn bread, quinoa, and amaranth. Do this for 14 days and then move on.

Step 14: Go Grass Fed

Well, in this step you are going to start incorporating grass fed and pastured meat and poultry into your regime. Do this as much as your budget allows. Move on to the final step whenever you are ready.

Step 15: Go Chemical Free

Time to start implementing some organic vegetables into your life. Especially with foods you do not peel to eat. Also, you already read labels but now it’s time to look at them in the bathroom. This is the last step. There is no moving on. Slowly work on incorporating this last step and don’t forget to enjoy your life!

That’s it. Of course, I go in to much greater detail in the book The Complete Guide to Primitive Eating but you don’t need it to get started. If you would like a handy version of this blog post that you could print, click here for a free pdf version.


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  1. […] Continue to part 2 of this post to see all 15 steps. […]

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