STAY HEALTHY, MAINTAIN WEIGHT/BODY COMPOSITION
How you eat: Paleo 80/20 Clean
The Paleo Diet is a way of eating that more closely resembles the diet of our cavemen ancestors. Paleo 80/20 means that you eat paleo 80% of the time while 20% of the time you eat things that are not paleo (but that are still unprocessed!-which means they are "clean" foods.) The "maintenance" stage really truly is a lifestyle! You will want to eat this way forever to maintain optimal health, fitness level, strength, and to prolong your life!
Essentially, on this diet, YOU EAT:
- As many grassfed red meats, poultry, fowl, fish, seafood, eggs, and vegetables (all kinds, starchy or not) as you want without stuffing yourself.
- No more than 1 serving of beer/wine per night as recommended by doctors.
- The occasional serving of nuts/seeds. Just don't go crazy with these. Instead, get your fats from healthy sources like coconut oil, olive oil, grapeseed oil, avocados, 100% chocolate, olives, grassfed red meat, and fish.
What to only eat about 20% of the time (or once/day):
- Dairy (If your body is tolerant of dairy.)
- Whole grains (If your body is tolerant of gluten.)
What YOU DO NOT eat on this diet:
- Processed foods (basically if it comes in a wrapper, box, or jar AND has more than 1 item listed on the ingredient list, it probably doesn't work!)
In my experience personally and working with clients, some considerations must be taken while eating to lean out:
- You will cheat-sometimes you may eat non-paleo foods more than 20% of the time or maybe you will have a totally non-paleo, non-clean cheat once in a while (GASP!!) It may seem counterintuitive to make this the first bullet, but in my experience, the people who do not stick with the diet are the ones who go in with an "all or none" attitude. You must not do this. One bad meal DOES NOT screw up the rest of your day unless you let it by continuing to eat less than ideal things.
- Start slowly. Begin by simply taking out all processed foods for a week. Stick to whole foods (essentially- only shop on the perimeter of the grocery store.) Once it becomes easier to maintain your lifestyle without all those harmful processed meals and snacks, you can begin to take out more elements like bread and dairy to speed up your fat loss.
- Since this is the "maintenance" stage, it is important to remember that you must eat to maintain your activity level. Eat slightly more on workout days and slightly less on rest days. Basically, just eat when you are hungry and don't when you are not. It is not complicated. Listen to your body-it will normally be pretty good at telling you what it needs!
- Now, as I said, this is NOT a calorie restrictive diet. I do not expect you to go to bed hungry and wake up hungry every night. In my opinion, that is not a quality of life I would ever wish on anyone. However, you must also not overeat. Eat only when you are hungry and do not continue eating when you are not. You do not have to eat everything on your plate, you should eat slowly to allow food to make you feel satisfied before you become stuffed, and you should drink lots of water so that you do not confuse thirst with hunger. (I recommend you drink 1 oz of water per 2 lbs of body weight. For example, if your current weight is 180lbs, you should drink at least 90 oz of water per day. Yes, you'll pee a lot. That is normal!)
Eat PROTEIN and lots of it during every single meal. Protein will keep you fuller longer and give your muscles the building blocks they need to build muscle. An easy way to calculate how much protein you need per day is to take your body weight times 1 and eat that many grams of protein.
For example, if your body weight is 130lbs, you should eat around 130 grams of protein per day. Its simple. Possible sources include poultry, fowl, seafood, fish, lean cuts of red meat, eggs, and 100% whey protein powder (see point #6 below).
- Mix up 1 scoop of 100% Whey Protein into a protein shake after each workout. This does not have to count toward your 20% non-paleo food items. Whey protein will keep you fuller longer after your workout and it will give your muscles the fast acting protein they need to recover and get stronger after your workout. The only exception here is that you should not do this if your body has a poor reaction to whey protein in the form of bloating, gas, or other tummy problems.
That is it, ladies. This really is super simple. Eat whole foods, stay away from grains and dairy (except whey protein powder after your workouts.) Allow cheats about 20% of the time or simply, 1 small cheat per day. Do not OVEREAT, only eat until you are satisfied. Also, if you find you are very tired eating this way, up your protein intake first. If that doesn't solve the problem (most likely it will) contact me at
and I'll personally help you figure out the problem. So, get to the grocery store, experiment with new recipes, and start eating healthy, filling, (and delicious) meals today! You can do it! Everyone here at Women's Fit Way is here to help!
Disclaimer: Before you start any nutrition or workout plan, please consult a doctor. Any suggested exercises and nutrition advice given on this site is given with the understanding that Women's Way Fit is not issuing medical advice of any kind. Women's Fit Way claims no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material herein.