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📕 eBook

How to Lose Weight Without Trying on a Paleo DietLet’s face it – losing weight can be hard. Really hard.

Perhaps you’ve been on a diet before, and perhaps you’ve even lost a significant amount

of weight. But more often than not, that weight creeps back on, until suddenly you’re

back to the weight you were at when you started dieting.

Sometimes, you end up weighing even more than you did before you went on a diet in

the first place!

It’s enough to drive anyone crazy. But why is weight loss so difficult? And why do some

diets work in the short term, but ultimately fail after months of hard work and dedication?

You probably know that we gain weight when we eat more calories than our bodies can

use. But you might not know that this doesn’t need to be a huge excess. Eating just 10%

more calories than we need on a daily basis would lead to significant weight gain over

time. And that might only be a few bites extra at each meal, which would be hardly

noticeable.

If it’s that easy to gain weight, why isn’t everyone overweight? And why is our population

suddenly becoming heavier than we ever were in the past?

In the early 1960s only 10% of people in the U.S. were obese. Today, one-third of

Americans are obese and another third are overweight. While many have argued that

certain nutrients like carbs or fat are to blame, the simple truth is that we’re eating more

than we were before.

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The problem is that to lose body fat, we need to be in what’s called a “calorie deficit” for

an extended period of time. This means that the number of calories entering our body

(i.e. what we eat and drink) have to be lower than the calories being used by our body

(i.e. general metabolism and physical activity).

Seems simple, right? Just “eat less and exercise more.”

Unfortunately, this advice rarely works because the brain has powerful mechanisms for

overriding our efforts to lose weight. If you consciously reduce the number of calories

you eat, your body responds by lowering your metabolism to match your reduced intake.

So as you purposefully eat less calories, your body finds ways to use less calories. All

while ramping up hormones that raise your appetite and drive you to eat more at every

meal to regain the fat you’ve lost.

In other words, it’s extremely difficult to eat fewer calories than your body uses through

sheer willpower alone—and this is exactly why calorie-restricted diets fail.

The holy grail of weight loss, then, is an approach that naturally and spontaneously leads

to lower calorie intake. In other words, eating less without trying to eat less. Many diets

promise this, but there’s only one diet I’ve seen that actually delivers over the long-term:

the Paleo diet.

While my clinical experience is enough to convince me that a Paleo diet is the best

choice for weight loss, (even a few minutes searching on Google will show you

mountains of testimonials) there is credible scientific evidence to back up this claim.

Research shows that a Paleo diet is more satiating per calorie than both a Mediterranean

diet and a low-fat diet. That means it’s more filling for the same number of calories

compared to other popular diet methods. This is crucial for weight loss, since it helps you

eat less without fighting hunger or counting calories. As I mentioned before, if you’re

constantly fighting hunger, your brain will respond by reducing your metabolic rate and

increasing your appetite.

A Paleo diet has also been shown to help a number of diverse populations lose weight

and improve their metabolic health, including post-menopausal women, patients with

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type 2 diabetes, and even Aboriginal Australians returning to their natural hunter-

gatherer diets.

And not one of these groups were told to reduce their food intake or to count calories.

Not only do you not have to count calories, you don’t have to purposely restrict fat or

carbohydrates, though you’ll naturally eat fewer carbs, simply because Paleo eliminates

the highly processed and refined carbs (like flour and sugar) that are such a big part of

the Standard American Diet. But there’s no need to strictly avoid any particular

macronutrient.

With a Paleo diet, you just eat delicious, nourishing whole foods—including foods you’ve

been told to avoid, like red meat and eggs—and watch the pounds fall off. This explains

why so many of my patients have lost 20, 30, even 60 pounds or more (I have patients

that have lost upwards of 150 pounds!) on a Paleo diet without effort, even when they’ve

tried and failed with numerous diets before.

Best of all, they’re not hungry, and they’re enjoying their food. After all, who wants to be

on a diet that makes them miserable?

A Paleo diet can help you look and feel great without trying. In this eBook, I’ll be diving

into even more reasons why a Paleo diet can help you lose weight and regain your

health and vitality, all while enjoying delicious and satisfying food.

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Why Paleo Should Be Ranked #1 of All Weight Loss DietsEarlier in January, US News & World Report issued its annual ranking of the best diets to

follow for several different goals and health conditions, including weight loss. As you may

know, the Paleo diet was ranked last in the “Best Diet Overall” category of the 32 diets

they reviewed. This review may have caused you question the benefits of the Paleo diet,

and perhaps you even have concerns about its safety.

But are these rankings reliable? And should you take them seriously?

The experts reviewing the diets suggested that a Paleo diet is restrictive and difficult to

follow. However, these reviewers believe a Paleo diet to be primarily lean meat and

vegetables, and nothing else, which is far from accurate.

Most Paleo experts advocate a wide range of foods, including meats (not exclusively

lean), fish, nonstarchy vegetables, starchy plants like potatoes and sweet potatoes, nuts

and seeds, and even modest amounts of “non-Paleo” foods like full-fat dairy, dark

chocolate, and alcohol when they are well tolerated.

Using this approach, my patients have been able to eat delicious, real food as their

appetite dictates and watch the pounds fall away.

Why Paleo is Superior to Many Other DietsSo what makes Paleo a superior diet compared to the other diets on the list?

In my experience as a clinician, I’ve watched hundreds of patients transition to a Paleo

diet and end up enjoying their diet more than they ever have in the past. One of the

primary reasons my patients love Paleo is that they don’t have to eat bland, tasteless

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food with little to no salt or fat. This is in stark contrast to the DASH and TLC diets – both

ranked at the top of the US News list – which restrict the amount of sodium, fat, and

cholesterol you’re allowed to eat.

Just looking at a daily menu for one of these top-ranked diets demonstrates how

unappetizing most of the food is. There’s no reason to suffer through tasteless food

simply to lose weight or gain health benefits, especially since restricting both salt and fat

is not necessarily the healthiest dietary strategy for most people. Plus, when your food

tastes good, you’re more likely to stick to the diet long term.

Another reason my patients love the Paleo diet is that they don’t have to count calories

or macronutrient ratios (i.e., the percentage of fat, carbohydrate, or protein they eat).

Unlike the Atkins and South Beach diets, you don’t have to restrict carbohydrates to lose

weight on a Paleo diet. And unlike the Ornish and TLC diets, you are encouraged to eat

plenty of healthy fats that can help you stay full longer. Not having to count every morsel

of food that passes your lips is one of the great benefits of a Paleo diet.

When my patients switch to Paleo, they’re glad they don’t have to remove foods they

love like red meat and eggs, which are eliminated on many of the diets on the US News

list, including the vegan and Engine 2 Diet. Animal foods are highly nutrient dense;

according to this study on the nutrient density of common foods, these are the most

concentrated food sources of the vitamins, minerals, and protein the body needs to

function properly. Diets that restrict or eliminate meat and eggs and emphasize grains

and legumes are ultimately lower in certain easy-to-digest nutrients, potentially leading to

deficiencies in the long run.

Your “Healthy” Diet Shouldn’t Kill You!Speaking of nutrient dense foods, my patients are relieved that they no longer have to

starve themselves with powdered shakes and meal replacement bars, the types of foods

recommended by diets such as Slim Fast, ranked at #13 on the US News and World

Report list.

These highly processed, chemically-laden diets may provide the recommended levels

of nutrients (or at least those we’re aware of), but they’re chock full of synthetic

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ingredients and fillers that not only do not provide the nutrition of a real food diet, but

may also lead to negative health outcomes in the future, including cancer and diabetes.

Losing a few pounds isn’t worth the risk of developing a lethal disease in the future!

Paleo – Even Better Than The Mediterranean Diet?One of the few highly ranked diets that has been shown to be effective in treating a

variety of health conditions and promoting weight loss has been the Mediterranean diet.

You may be surprised to learn, however, that a traditional Mediterranean diet that

promotes longevity and good health is similar to a Paleo diet.

While our American imitation of the Mediterranean diet may be high in grains and

legumes and low in fat, the truth is that the most beneficial components of this diet are

found in foods that are frequently eaten on a Paleo diet, such as fatty fish, olive oil, nuts,

full fat dairy, and a variety of fruits and vegetables.

In fact, many of my patients follow a Mediterranean-style Paleo diet. In my book, Your

Personal Paleo Code, I encourage readers to eat many of the same foods that are found

in a traditional Mediterranean diet, without all the grains and legumes that don’t provide

the nutrients that help support optimal health and metabolism. (And despite the popular

media portrayal, you won’t just be eating huge slabs of raw steak at every meal.)

Further, research has shown that Paleo is more satiating per calorie than a

Mediterranean diet, meaning you’ll feel more satisfied on a Paleo diet.

Thousands of Years of Human ExperienceFinally, you can feel confident that the Paleo diet is effective because it’s the diet humans

have been thriving on for thousands of years. Research studies demonstrate that hunter-

gatherer populations eating their traditional diets are free of obesity and other chronic

diseases like diabetes and heart disease, and are typically lean and quite fit. And when

tested in controlled studies, the Paleo diet has been shown to be more effective than the

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Mediterranean diet and the recommended Nordic diet for weight loss and metabolic

improvements.

While we need more long term studies on the effectiveness of the Paleo diet for weight

loss, my experience as a clinician makes me confident that this method of eating is

effective and sustainable, as well as enjoyable and environmentally-friendly.

For these reasons, I believe the Paleo diet should be ranked at the top, rather than the

bottom, of the list of the best diets for weight loss and overall health. (And I have

hundreds of patients who I think would agree with my assessment!)

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6 Tips for Successful Weight Loss On a Paleo DietNow I’d like to discuss some of the key strategies that can help make your weight loss

journey successful. While a switch to Paleo is a great start, there are a few key lifestyle

habits that will help you reach your weight loss goals.

1. Keep your food simple. As I mentioned in the first article, one of the reasons why Paleo is so effective for weight

loss is due to its ability to help you reduce calories without consciously restricting them.

Studies have shown that eating simpler food leads to eating less, which in turn helps you

shed pounds without effort.

So how do you keep a Paleo diet simple? Stick to the basics of a healthy meal: a protein

like meat or fish, plenty of non-starchy vegetables, whole foods carbohydrates from root

vegetables or fruit, and some healthy fat. Although I love a delicious gourmet meal as

much as the next person, it’s easy to go overboard with delicious Paleo recipes. If you’re

trying to lose weight, you’re better off cooking simple dishes that don’t have a bunch of

extra ingredients and additional flavoring, and saving those recipes for special occasions

or a nice weekend dinner.

2. Be sure to eat enough.Many Paleo newbies believe that less food is always better when it comes to losing

weight. This belief causes you to deprive your body of the calories and nutrients it needs

to function optimally and causes additional stress. Plus, decreasing your caloric intake

too much lowers your resting metabolic rate (how many calories you burn just staying

alive), which can cause weight loss to stall or even reverse. No matter what program you

choose, dieting should never be about starving yourself. Calories do count, but when it

comes to weight loss, undereating is just as problematic as overeating.

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What makes a Paleo diet special is that it is more satiating per calorie than other diets,

which helps you eat less without fighting hunger or counting calories. Voluntarily

restricting calories isn’t an effective weight loss strategy, but naturally consuming less

food without trying is truly the holy grail of weight loss. This means you can eat meals

that are satisfying without counting calories, and naturally eat less than you would on a

typical American diet. This is one of the key reasons why a Paleo diet is a better choice

for a weight loss diet than any of the popular methods out there.

3. Eat enough carbs to support your activity level.Carbohydrate tolerance is highly individual, and I’ve seen patients who do quite well on a

very low carb diet, while others crash and burn. Usually, the biggest factor is the amount

and intensity of exercise the person is doing, as many of my patients trying to lose weight

are participating in high intensity training programs, such as Crossfit, or spending many

hours at the local gym.

While I don’t think it’s necessary to restrict carbohydrates, I do think it’s important to

match your carbohydrate intake to the amount of exercise you do. Not only can a

mismatch stall your weight loss, but it can lead to instances of fatigue and muscle

breakdown if you’re overexercising and not eating enough carbohydrate to match your

activity level. I’ve had many patients who, in an effort to lose weight, ramp up their

exercise and cut back on carbohydrate intake. Many even remove carbohydrates

entirely, avoiding even small amounts of healthy choices like sweet potatoes and fruit.

Unfortunately, this can often do more harm than good.

If you’re relatively sedentary, or are only able to do a small amount of exercise every day

(due to pain, health conditions, immobility, etc.), you may find that eating a lower

carbohydrate diet (7-15% of calories) may help you shed weight faster. If you’re highly

active, have a physically demanding job, or have tried a low carb approach in the past

without success, you might find a more moderate carbohydrate approach can be helpful

(15-30% of calories) in stimulating fat loss.

4. Move throughout the day.

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Sitting too much can reduce the benefits of an exercise program and stall weight loss.

Unfortunately, if you work in an office, commute by car and watch a few hours of TV each

night, it’s not hard to see how you could spend the vast majority of your waking life (up to

15 hours!) sitting on your butt. And unfortunately, exercise alone isn’t enough to reverse

the harmful effects of too much sitting. When it comes to weight loss, getting active

throughout the entire day, and not just the 60 minutes you spend at the gym, is a crucial

component of a well-rounded regimen.

There are many different ways to increase your movement throughout the day, and I

outline several of them in my article about the dangers of sitting excessively. Getting

into the habit of moving throughout the day can not only benefit your weight and

promote fat loss, but it can also improve your overall health and reduce your risk for

chronic disease.

5. Don’t do it alone.One of the hardest parts about losing weight is trying to do it all on your own. Making

major lifestyle changes without any social support is not only difficult, but often

unsustainable. Having friends or family around you to encourage you, or even make

changes along with you, can greatly increase your success in any major lifestyle change,

particularly the switch to a Paleo diet. You can share recipes, plan partner workouts, and

encourage each other on your journey to better health.

Don’t know anyone locally who is able to support you? There is a large community of

people following a Paleo diet and lifestyle on the ChrisKresser.com forum, and many of

them are folks just like you getting started on a Paleo diet and looking for answers to

their general nutrition questions. Perhaps you’ll find a buddy there who can support you

throughout the change process and keep you motivated!

6. Address your whole life, not just diet and exercise.Did you know that there’s a lot more to losing weight and keeping it off than just diet and

exercise? For example, sleep deprivation makes us hungrier, and high levels of stress

hormones cause us to eat more and store more fat, in turn reducing our ability to lose

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weight and keep it off. Studies also show that those with social support, a better ability

to handle stress, self-efficacy, and those who assume responsibility in life are more likely

to keep weight off once they lose it.

Focus on managing your daily stress using mind-body techniques like meditation or

yoga. Plan ahead using shopping lists and meal plans to help you reduce the stress that

comes along with starting a big lifestyle change. Connect with friends and family, and get

support in your weight loss efforts. You’ll be more likely to lose weight and keep it off for

the long haul. And you’ll actually be able to enjoy your life while doing it!

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Paleo TransformationsFirst, I want to thank the many people who submitted their Paleo weight loss stories for

this article. There were so many amazing transformations and it was very difficult to

choose which ones to publish.

Know that all of your stories are truly inspiring, and I hope you’ll continue to share them

here at ChrisKresser.com! I love reading stories about people who have regained their

health and lost weight while enjoying healthy, nourishing, and delicious Paleo food.

With that said, here are five incredible Paleo Transformations that will blow your mind.

Read about 5 people who lost weight and regained health on a delicious #Paleo diet.

Such amazing transformations!

Transformation #1:I have struggled with weight loss my whole

life. I don’t care to think about the number

of times I lost 50+ pounds only to regain it

again and again.

I have always been a carbohydrate and

sugar junkie, and after I stopped drinking

alcohol to excess… sugary foods were the

next logical step. I moved from one

addiction to another. When I realized what

had happened, I was all the way up to 215 pounds. That was in 2004. My back was such

a mess; I could hardly get out of bed in the morning. I went to the doctor and he told me

if I kept doing this yo-yoing with my weight, I was going to kill myself. He said I may as

well just stay fat. I set out to prove him wrong.

I started walking, a little bit every day. The more I did, the better I felt. So I looked for an

eating plan I could live with. I changed my diet and lost 70 pounds in about 9 months and

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found racewalking. I never knew I had a competitive bone in my body… now I was racing

regularly and have even won a few walking competitions.

Fast forward to January 2, 2011, driving home from Phoenix after completing 100 miles in

this third attempt at the distance. I was ready to give up on my goal of walking 100 miles

in a 24 hour period because I had let my food addictions take over yet again and was

back up to 170. I was 30 pounds overweight, and yes, I did just walk 100 miles, but it took

me 45 hours of a 48 hour race. The more I trained for ultra marathons, the more crap I

ate. I was desperately trying to keep my energy level up.

Trapped in a low fat, high carbohydrate cycle, I gained all the weight I had lost back on a

Mediterraneanesque diet, a couple of pounds at a time. I mulled this over and finally

posted something silly on Facebook about the Bataan Memorial Death March Marathon.

If they would count the 30 extra pounds I am carrying around, I could just add a 5 pound

pack and enter the heavy division of the marathon. A new, awesome friend saw it and

sent me a private message about Paleo, and the rest is history.

January 12, I flipped the switch and removed everything containing sugar from my food

intake. It is amazing how when I set my mind to NO SUGAR, I was able to just quit, cold.

January 18 2011 I quit grains. It took a couple of weeks to learn to eat when hungry and to

stop obsessing over food logging, and I lost 6.5 pounds by January 22. It was so easy; I didn’t

even feel like I was depriving myself of anything. My energy level had increased dramatically!

I didn’t start my serious training until after I had lost a total of 12 pounds, which was

January 30. Can you believe it? I lost 12 pounds in 18 days with little effort, and this time, I

can actually see the weight coming off my waistline. It’s like a miracle for me, as I have

ALWAYS been fat, even when I was thin. I know a lot of people who read this will

understand that statement.

Today is February 5, 2014. I am in the 140 pound range, but care less what the exact

number is anymore. I have not been near a scale in quite some time. I finally had blood

work done last May. Before Paleo, my HDL was around 36 and my total cholesterol was

98. No amount of endurance exercise could bring it up. After Paleo, my HDL is 72 and

the total cholesterol is 170.

I still find it hard to believe that my weight loss happened so effortlessly and was so easy

to maintain this time.

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Transformation #2:I finally decided enough was enough. I saw

a picture of myself where I really looked big and it struck a cord. I knew I had to do something. I had weight problems as a kid eating lots of sugar and lost my “baby fat”

in high school due to being more active and watching how much I ate. I worked out and went into the Army. Boot camp and Infantry school really whooped me into

shape. I got out and stayed pretty lean until

my mid 20′s.

Then the weight started to creep back on. I couldn’t eat crap and get away with it

anymore. I went from a lean 175 up to 220, at my heaviest in my middle 30′s. I decided to do some research on losing weight and having success with the Atkins diet earlier, I started with the low carb diet. I downloaded a Jimmy Moore podcast and one of the first

one’s I listened to was with Mark Sisson. I bought Mark’s book, The Primal Blueprint, and that’s where it all started. I made a lifestyle change and learned all I could about the Paleo or Primal way of eating.

I eventually found your podcast and learned a lot from listening you your show. I went

from a very chubby 220 down to 180 pounds with not much effort! My heartburn, sore joints, bad skin (pimples) and other health issues disappeared. Once I went Paleo the fat started melting away and there it was, the muscle I knew I had! I was lean again and felt and looked much younger than I am. Many guys my age don’t look anything like they did

in their early 20′s but going on the Paleo diet will give you that body you once had. Give your cells the right fuel and they’ll do the rest.

I’ll never go back. Now that I learned what the human body does with certain foods it’s

easy to say no to sugar and grains. I feel better at 41 years old than I did at 26, it’s amazing. I try to share with anyone ready to listen. It was a great journey learning all this new information and I still am hungry for more, we can never stop learning.

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My wife has been a huge support for me and we do it as a family, kids and all. It can be

tough sometimes with treats in school and the constant sugar that is thrown at our kids now a days but we keep up the good fight. Thanks for doing what you do Chris! I enjoy your website and can’t wait to read your book.

Transformation #3:I had resigned to being overweight forever.

I steadily gained weight until I reached 25

years of age and weighed in at 313lbs.

My wake up call was a photo of me that a

relative posted on Facebook. It was then

that I realized my denial and I decided to

make a permanent change. I created a

blog to chart my journey and began

seeking information regarding effective

weight loss strategies. I found a podcast via a “diet and weightloss” search on iTunes.

The Rebooted Body w/ host Kevin Geary was my gateway into the Paleo world.

From there I subscribed to dozens of other great podcasters like Jimmy Moore, Dave

Aspry, and Robb Wolf just to name a few. I’m definitely still learning and I’m still working

on losing more weight but so far I’ve lost 111 lbs since I began my Paleo lifestyle back in

May 2013 (a little over 8 months of eating clean).

Losing weight has been incredibly easy and fun. I’ve averaged a 14 pound loss per month

and I’ve gone from a size 28 to size 16 in pants. I don’t see food the same way anymore.

I’ve trained myself to filter out processed junk and I find joy in eating healthy whole

foods. My kitchen is now my favorite place to be. New recipes make me giddy.

I would have never guessed I would ever be the type to get excited about a new cooking

pan or fresh spices. Before going Paleo, the extent of my cooking skills was warming up

a hot pocket in the microwave.

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Transformation #4:I found out about the Paleo diet shortly

after trying the vegan diet for a very short

period of time. Something just didn’t feel

right to me about the diet so I started

reading articles and books about food/

nutrition and that was when I really made

the connection with Paleo.

Learning about grassfed meats and what it

meant to eat meat from pastured animals

just made sense to me, so I quickly abandoned the vegan thing. It was never an ethical

issue for me although I completely detest the inhumane way animals are treated in these

factory farms.

During that time I had heard about Paleo from other people but really didn’t pay it any

attention. Once I started to research it more it just started to make sense. I jumped into it

very slowly but in a way that I could commit to. Before I made any changes to what I was

eating I asked myself if it was sustainable and something I was willing to commit my

entire life to.

Over the next couple of years I had already learned quite a bit about nutrition so

combing my knowledge with the Paleo lifestyle, everything just started coming together. I

was very active and feeling very healthy and it was just a snowball effect. The weight

started to come off very easily.

I’ve never enjoyed counting calories or keeping track of my macronutrients so one thing I

really enjoyed about Paleo was not having to do that and still seeing results. I have to

recognize that Mark Sisson and his awesome blog really helped me understand what

foods to avoid and how to make lifestyle changes that were conducive to becoming lean

and healthy.

Although I don’t even like to label the way I eat, the majority of my eating is Paleo-like.

For the most part I don’t eat grains, bread, beans, processed foods, sugar, etc. However

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from time to time I do indulge in all of these foods. Some of these types of foods I’ve lost

interest in entirely, however I don’t deprive myself from things I still do enjoy and I eat

them when I want, it just happens to be very little these days.

I think having a healthy relationship with foods means being able to eat the things you

enjoy however the awareness that comes with it is what’s important. My goal is to

eventually have NO interest in these foods but everyday my diet/lifestyle evolves and I

let things these occur naturally.

The icing on the cake in my story is that this journey has also been my wife’s and

although I’m the one with more of an interest and passion in this area she is right along

with me and I attribute a lot of my success to having her as a willing and supporting

partner.

Transformation #5:Last year I was 35 years old (I felt like I was

50, though) and about 50 lbs overweight. I

have hypothyroidism due to a goiter, so my

thyroid levels are never quite right. I was

extremely tired ALL OF THE TIME!

At the time, I wanted to find a new

endocrinologist because I felt my current

one wasn’t very helpful. I found a new

doctor who performed various tests, and

found that not only was my thyroid still not

acting right, but also that I had Pre-

Diabetes! That doctor’s visit was a wake-up

call for me, to say the least. I decided then

and there that I was going to get healthy no

matter what.

I had tried Weight Watchers in the past and

had success with it, though it was a slow

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process, so I thought I would just do that. At the same time, my husband happened to

mention to a co-worker how unhappy I was with my health and my thyroid problems, and

she gave him a book for me to read that she had read when she discovered she had a

gluten allergy. That book was Robb Wolf’s The Paleo Solution. And the rest, as they say,

is history. TOTAL LIFE CHANGER!

When I did Weight Watchers in the past, it took me 1 year to lose 25 lbs. In doing the

Paleo diet, plus exercising, I lost 50 lbs in 6 months! I have NEVER felt better in my entire

life! I have energy that I never thought I could ever have. I feel better now than I did in my

20s. Paleo has been a huge blessing in my life. I look great, I feel great, but more

importantly I have learned how to live healthy forever.

P.S. My husband also started the diet with me and lost 30 lbs.

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