Carbs are not the enemy! Just get the timing right…

My paleonutrition theories are based on the premise that we should model our dietary habits on how and not only what our paleolithic ancestors ate. I disagree with the macronutrient or food-type ‘golden ratios‘, that some propose. I’ve already given my view on fruit consumption a previous article: “Fruit. Nature’s candy? Or superfood?“, where I make it clear that fruit and therefore carbs were an important part of paleo diet.

So what then? High-carb, Low-carb, Slow carb, No carb?

Carb consumption in the paleo diet was highly varied, even within a single day. Our DNA and hence our bodies still ‘remember’ those days and respond to it as part of a natural daily rhythm – regardless of what we eat or what we believe about nutrition. Lets look at some clues our physiology itself gives us and how they relate to paleolithic scenarios:

Exhibit 1: Insulin sensitivity is naturally very high in the morning

Upon waking, blood sugar levels are low, and liver and muscle tissues eagerly await sugar. The muscles are especially sensitive to insulin, which allows them to grab glucose from the bloodstream, and they get the lion’s share of any carbs consumed. As long as there is not a very large excess of carbs, the fat cells get to starve (cool). So just how does this map to life in the paleolithic era?

Well, firstly, meat was a highly sought after food source. It is likely that on most days, it was eaten in the late afternoon or early evening. If there was any left over in the morning (and if it was safe to have it lying around), then it was likely to be lean. It was more likely to have some stored fruit at hand, and the first meal of the day was high in carbs, with some lean protein.

To ensure that it responded correctly to the meal’s contents, insulin receptors on the muscle tissue were already increased, which means that glucose would be sucked up. And since amino acid uptake is also boosted by insulin, the muscles got a nice one-two whammy of anabolic nutrients. And remember, fat cells get little to none. Perfect for the harsh paleolithic times, when all intake had to count.

A further advantage of this insulin + nutrient cocktail is that:

• the body gets a signal to not go into starvation mode
  • storage machinery switched off
    • metabolism is revved up
    • muscles preferentially fed for the rest of the day, while fat cells are starved

Exhibit 2: Blood lipid levels naturally elevate in the evening

This happens even if very little fat is consumed or even the in absence of a meal. Clearly the body is expecting a different type of meal in the evening. In fact, the body starts mobilizing its own fat stores to satisfy the demand (very cool!).

In the paleolithic context this probably means that the body was anticipating a meal rich in fats (a good day’s hunting?). Carbohydrate-rich foods were probably low priority, since meat would have been prized. ‘Dinner’ was therefore low-carb on days when the hunting was good and the body responded precisely and quickly with the correct hormone cocktail for using fat as fuel and/or development and repair. Insulin was not invited to that party, that is certain.

This natural response can be utilized to optimize fat loss, muscle gain and general health by giving the body what it needs, when it needs it. There is therefore no need to abolish any specific macronutrient, but timing is essential.

Can we capitalize on this natural rhythm to lose weight?

Yes we can. Try this – I guarantee that you’ll lose bodyfat without eating less calories than what you would theoretically need to maintain your current weight. If you have a lot of fat to lose, then its fine to go 500 calories per day below your theoretical maintenance level. Use this online tool for estimating your caloric requirements. Then use the following guidelines – paleo dieters will notice that I’m not being strictly ‘paleo’ – it works either way – just better if strictly paleo:

Breakfast

• high carb – the body is ready for it – my personal preference is fruit, and a lot of it
• a ’slow’ carb like raw oatmeal (soaked in a flavoured whey protein shake maybe?) with some fruit is also OK
• having a decent amount lean protein makes sense here
  • back in the day, leftover meat would only be lean as fattier bits would be eaten the night before
  • helps to boost the metabolism

Dinner

• low carb, moderate fat, high protein
• red meat, poultry, fish – excess fat trimmed
• whole eggs make a good protein booster (cholesterol is not a problem if meat is lean)
• low carb fruits e.g. squash, cucumber, tomato, olives, peppers, etc (yes, they’re fruit not veggies)
• low carb veggies e.g. broccoli, cauliflower, cabbage, etc (fill up on these)

And in between

• slow carbs (apples, oranges, oatmeal, etc)
• moderate amounts of healthy fats – from nuts, fish, flaxseed, etc
• lean protein (chicken, whey isolate, egg whites, etc)
• this also fits into the paleo context
  • with predators about, carrying meat around would be like swimming in shark-infested waters with a steak tied around your waist!
  • fruit and nuts were the best and most reliable food source during the day and could easily fuel a hunt or a gathering expedition, hence my recommendation of moderate carb, moderate fat, low protein

I would like to take credit for this nutrient timing strategy, but the truth is that our genome already holds this information. It remembers what our ancestors had to endure, and what their bodies had to do to get the best out of every feeding opportunity. That is why our body still responds in a pre-emptive manner. Also, I believe that memory is so strong that one could get most of the benefits without even adhering to paleonutrition. Try it and be sensible with the calories and I guarantee positive results. If you’ve been starving yourself, then just doing what I recommended (+ some exercise) will repair your metabolism and you’ll lose weight while eating more!

Dr. John Berardi and co-workers have used a similar strategy with great effect, even with elite athletes. His emphasis is on whole foods, and his methods coincide with paleolithic scenarios, but he cannot be placed in any ‘paleo’ box. I would recommend his “Precision Nutrition” course – its the cutting edge of applied nutritional science. His postworkout nutrition strategies are excellent. A paleo dieter can easily adapt his teachings to that lifestyle. Also Berardi’s “Gourmet Nutrition” book is packed with truly tasty recipes. No bland ‘diet food’ in there! Edit: I have just received an email from John – he has released an entirely new version of the book. Its called Gourmet Nutrition: The Cookbook for the Fit Food Lover.

Best of health to all!

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