paleo diet tips to eat clean

3 immediate health benefits of the paleo diet


My reasoning for following the paleo diet is very simple – I feel great! I am blessed with high metabolism and a generally high activity level so putting on fat has never been an issue for me but I have had periods in my teens and twenties when I ate anything I could get over in an effort to put on muscle to get more “fit”. I followed all the advice about bulking up in the muscle magazines and my health deteriorated.

After a a decade of this approach, on and off, I was tired of being bloated, poor skin quality, acne, sugar cravings due to the carbs, and started reading up on other dietary approaches that would allow me to clean up my diet and maintain, and hopefully improve, my athletic performance.

The paleo diet made sense from the very beginning and the immediate improvements to my overall health encouraged me to keep at it.  I’ve been on it now for the past 6-7 years and the improvement to my overall health is dramatic. I started out slowly by introduced a little bit of paleo to the main meals and gradually phasing out all the modern crap. In the last 3-4 years my diet has been 95% paleo. Not 100% because I am human and I allow myself to slip in the company of good friends. And importantly, those 5% of junk food (junk food as in bread, pasta, pastry, cheese, and other “normal” modern Western food) is a stern reminder that I feel so much better on the paleo diet.

I’d recommend to try to go 100% paleo for a week to test it. Go forever if you can but let’s be realistic. With a bit of planning you can do a week on pure will power even if you hate it in the beginning. If you can’t you may need to wait until your health is bad enough to realize it’s time to shape up and in the mean time, read this article on Omega-3. Use the Paleo Cookbook to prepare your first week on the paleo diet. Select the recipes and plan your shopping to make it easy to cook paleo as a part of your normal schedule.

During a week of paleo diet you will experience three immediate health benefits:

  1. From day 1 you will feel satisfied but not bloated after your meals. None of that post-lunch coma.
  2. In the middle of the week you will notice that your energy level stabilize and you will not have the highs and lows of the modern carb-fuelled diet.
  3. Towards the end of the week your skin quality will improve as your body has less toxic waste and your level of silent inflammation reduce.

If you manage a week I am sure that you will be convinced of the potential of the paleo diet to transform your long-term health to the better. However, you now have a possibly bigger challenge: How do you incorporate the paleo diet into the busy every day habits you have formed over the years?

This is where phasing really helped to transition. Lunch and dinner was fairly easy as I learnt more recipes.  I found that breakfast was the most difficult meal to go 100% paleo on. Being Swedish, I am programmed from birth to equate breakfast to sweet bread. Nowadays, I usually have something like mackerel, tuna, sardines or a piece of ham together with almonds and some green leafy salad for breakfast but it’s still the meal where I am most likely to slip and have a piece of bread with cheese, especially Saturday mornings.

The free intro to the Paleo diet I give you if you subscribe to my newsletter will give you the history, the rationale for the modern man to follow our ancient ancestors diet. Check out the book and start planning for your first week of your new life!

About Fredrik Lyhagen

Fredrik Lyhagen is one part of the tag team running Reintegrate. Corporate at day with many years of international sales and management experience from the IT industry. Passionate about the inner journey. He is a Certified Professional Coach with International Coaching Federation and meditates and writes on the mind, specifically on alignment of the conscious and subconscious minds. You can also follow Reintegrate on Facebook and Twitter. Fredrik on G+

, , ,

11 Responses to 3 immediate health benefits of the paleo diet

  1. Joe December 6, 2012 at 2:59 #

    Hi Fred

    Do you eat rice? I read that paleo = no grains or legumes = no rice or beans/lentils.
    Is that true?

  2. Fredrik Lyhagen December 6, 2012 at 19:46 #

    Hi Joe,

    Well, as I said I’,m not 100% paleo and I range from 95% paleo good weeks to 50% bad weeks. ;-)
    I eat rice every now and then but I try to choice paleo as often as I can.
    I think the important thing is to not consider one slip away from paleo as a failure but just see the next meal as new opportunity to shape up!

    Good luck! Let me know how it goes!

  3. Joe December 12, 2012 at 10:58 #

    I understand the premise of reduced intake of processed gluten-based foods such as white breads + flour..
    But restricting rice I’m just no that convinced..
    The Okinawans are the healthiest people in the world today.. Lowest mobidity rates, and they love the longest.
    All they eat is rice and vegetables, maybe 5% meat intake.
    I wonder how important genetics are in metabolising different food groups

  4. Fredrik Lyhagen December 13, 2012 at 11:52 #


    I understand where you’re coming from but keep in mind there’s a difference between rice and rice.
    The Okinawans are eating locally produced unrefined rice (at least I hope Western food production practices has not destroyed that as well… yet….).

    Most of the white rice we eat in the West is refined, polished and totally depleted from nutrients. It’s often bleached, cleaned and shined to make it look more appealing. So why do we eat this time of rice? Because it’s convenient (faster cooking), it look’s nice, and it’s mass produced so cheaper for the consumer.

    When I go for rice I typically go for brown rice as it’s not as processed, still contains nutrients and fiber to keep the stomach going.

    Anyhow, my favorite side dish is quinoa! One of the few vegetable sources of all of the nine essential amino acids.


  1. Stabilize your energy levels by going paleo! « unityisnow - November 17, 2011

    [...] more about eat clean, move freely, live consciously here.  Share this:TwitterFacebookLike this:LikeBe the first to like this [...]

  2. The ultimate carbohydrate? | reintegrate - January 8, 2013

    [...] so you want to clean up your diet but find it difficult to cut out rice, pasta, potatoes and other typical side dishes? I know. Been [...]

  3. Why sugar kills and how to break your addiction! | reintegrate - January 30, 2013

    [...] to beat your sugar addiction? The easy answer is: Go paleo! A maybe more realistic answer is to do it [...]

  4. Is This Why You Never Lose Weight? | reintegrate - March 25, 2013

    [...] sugar free. However they are still sweet and that comes from a bunch of chemicals instead. Not quite eat (or drink) clean. The long term effect of these sweeteners are not known and I would suggest that you minimize your [...]

  5. Going raw – 3 tips from my 10 day raw food challenge. | reintegrate - March 26, 2013

    [...] have had a food epiphany! Being a fairly strict paleoist/primalist I thought I had pretty good diet but I made one tweak to test taking it to the next [...]

  6. 6 Great Benefits of Eating Lean Meat | reintegrate - June 4, 2013

    [...] is part of who we are. As they say we are what we eat. It is important to eat clean which is clearly the cornerstone of how we will conquer life’s greatest challenges. If we don’t [...]

  7. Get you energy back by cutting one staple food! | reintegrate - October 31, 2013

    […] time and have been so for the last 5-6 years or so. I guess it’s easiest to call my approach paleo but I do so reluctantly because there’s so much strange interpretations of it and too many […]

Leave a Reply