Why do it?
- Direct experience with implementation obstacles
- Potential health benefits
My first Parker Paleo Diet meal: sautéed mixed veggies and pan-fried chicken breast
I’m not doing this to lose weight, although I wouldn’t mind losing 10 lb (4.5 kg). I weigh 171 lb (77.7 kg, BMI 23.4). Regarding health benefits, I’m just going to monitor how I feel. No blood work. My blood pressure’s normal already.
My current version of paleo is not designed for someone with diabetes or prediabetes. That may come in the future (Dr. Frassetto, when can we see your latest research results?). By “current version,” I mean I’ll quite likely tweak it over the coming months. One of my major issues is whether to keep or delete potatoes.
Here’s what I’ll eat (or not) on the Parker Paleo Diet:
FORBIDDEN FOODS: Grains (e.g., corn, wheat, rice), Dairy, Legumes (peanuts, beans, peas, green beans), Industrial Vegetable Oils (soybean, corn, safflower, etc.), Alcohol, Refined Sugars.
PROTEINS: Meat, fish/seafood, eggs, poultry, and wild game. Bacon OK; minimize other processed meats.
NUTS & SEEDS: Especially walnuts, macadamia, cachews, almonds. Limit to 1-2 oz/day.
FRUITS: Limit 2 pieces/day?
Lower-Carb: Greens (lettuce, spinach, chard, collard, mustard geen, kale), radicchio, endive, bok choy, herbs, celery, radishes, mushrooms, cabbage, jicama, avocado, asparagus, okra, cucumbers, cauliflower, broccoli, peppers, summer squash, zucchini, Brussels sprouts, green onions, tomatoes, eggplant, tomatillos, eggplant, artichokes, turnips, rutabagas, spaghetti squash, carrots, onions, leeks, water chestnuts (small serving). This list generally starts with the lower carb items and gradually increases to higher carb grams. All these have 5 or fewer carbs per serving; most are much less.
Starchy, Higher-Carb: Beets (6 g, GI 64), winter squashes (acorn, butternut), water chestnuts, parsnips (9 g, GI 97), potatoes (35 g, GI 87), sweet potatoes, (20 g, GI 61), cassava (37 g), taro (21 g), plantains. Some categorize carrots as starchy.
HERBS & SPICES: Cilantro, parsley, basil, rosemary, thyme, etc. Salt (minimal), pepper, vinegar.
OILS: Extra virgin olive, canola, flax, avocado.
CONDIMENTS: Olive oil vinaigrettes, mayonnaise from olive oil & egg yolk, and ?
LIQUIDS: H2O, coffee, tea
I’m not counting calories, fat grams, or carb grams. I’ll eat until full or satisfied, not stuffed. This is a two-month trial, excluding 24 hours around Thanksgiving.
Steve Parker, M.D.