Download Analysis of Paleo Diets

Rodney Hansen, Ph.D.
1)
2)
3)
4)
Define Paleonutrition or Paleolithic Nutrition
Analyze proposed diets of paleonutrition
Athlete case study
Present three arguments against Paleonutrition





“Caveman Nutrition” or Hunter/Gatherer type of
diet
No dairy products
No grain products (agriculture)
Timing of ingestion is important
Continually evolving
Paleolithic Lifestyle- can include:
-Extended Fasts (24 to 36 hours)
-Regular Donation of Blood
-Wearing only natural fibers
-Growing All Body Hair
-Nude exposure to sun
-Very Restricted Diets (“good food” vs. “bad
food”), Ingestion Methods, or Cooking
Techniques

Paleolithic Exercise-lots of jumping, sprinting,
darting, rolling in different body positions
1) High in Branched Chain Amino Acids (BCAAs)
2) Net metabolic alkalosis
3) Rich in trace nutrients (fruits and vegetables)
4) Enhanced glycogen stores
Subject
Male
68” tall 150 pounds
21 years
Very Active (distance runner)
Nonsmoker









Total Calories needed = 3443
CHO 387 to 560g (45 to 65% of Cals) (408g =
6g/kg)
Fat 77 to 134g (20 to 35% of Cals)
Protein 86 to 136g or (10 to 16% to 35%)
Saturated Fat 38g or <10% of Calories
Cholesterol <300mg
Fiber 48g
Calcium 1000mg
Sodium 2400mg
From: Paleo Diet Lifestyle
Monday
Breakfast
Lunch
Dinner
Snack
Paleo cereal: Mixed
nuts & berries /w
coconut milk
Egg salad rolled
in lettuce
Roast beef /w
roasted veggies
Plantain chips /w
Baba Ghanoush
Tuesday
Cold leftover
roast beef slices
/w pesto
Beef & cabbage
stew
mustard pork
tenderloin /w
coleslaw
Coconut ice
cream
Wednesday
Pork sausages /w
grapefruit
Ground beef
stuffed bell
peppers
Duck confit /w
carrot confit
Can of salmon /w
olive oil & lemon
juice
Coconut curry
stir-fry
Paleo Shepperd’s
pie (mashed
parsnip or
cauliflower
instead of
potatoes)
Thursday
Friday
Saturday
Sunday
Sunny side up
eggs /w salsa
Fried ground beef
& carrots /w salsa
Ham and
asparagus omelet
Bacon, hard
boiled eggs and
tomato salad /w
mayo
Polish stew
Olive, garlic &
Mussels in white
lemon chicken
wine & garlic
Dessert: Pears
sauce
poached in red wine
Beef liver
Fried pork chops
/w steamed
/w sautéed
broccoli and salsa
spinach
verde
Pumpkin Chili
Breakfast
Lunch
Dinner
Snack
Monday
Bowl of berries /w
coconut milk
Salad /w roasted
chicken, cherry
tomatoes & olive
oil / lemon juice
vinaigrette
Paleo Spaghetti
Macadamia nuts
Tuesday
Leftover paleo
spaghetti
Chicken & veggie
soup /w liver pâté
Beef goulash
Beef jerky
Wednesday
Smoked salmon
Onion and spinach
Tuna salad
Beef bourguignon
omelet /w leftover wrapped in lettuce Dessert: Coconut
ice cream
liver pâté
/w almonds
Hard boiled eggs
Thursday
Bacon & eggs /w
piece of fruit
Zucchini and
sweet potato
frittata
Grilled trout /w
butternut squash
soup
Pork Rinds
Friday
Coconut milk
smoothie
Citrus beef salad
stir-fry
Citrus roast
chicken /w sweet
potato fries
Bowl of berries /w
almonds
Saturday
Cold Leftover
roast chicken /w
mayo
Lemon & garlic
scallops
Dessert: Coconut
ice cream
Bone marrow /w
Waldorf salad
Dessert: Baked
apples
Dark chocolate
covered bacon
Sunday
Tomato and egg
stir-fry
Bacon, grape &
broccoli salad
Butter chicken
Raw veggies /w
guacamole
Spicy pumpkin
seeds
Celery sticks /w
liver pâté
Olives &
sauerkraut
DIETARY RECOMMENDED
INTAKE:









Total Calories needed = 3443
CHO 387 to 560g (45 to 65% of
Cals) (408g = 6g/kg)
Fat 77 to 134g (20 to 35% of
Cals)
Protein 86 to 136g or (10 to
16% to 35%)
Saturated Fat 38g or <10% of
Calories
Cholesterol <300mg
Fiber 48g
Calcium 1000mg
Sodium 2400mg
PALEO DIET LIFESTYLE:









Total Calories = 6901
CHO 218g (12% of Cals)
(3.2g/kg)
Fat 480g (62% of Cals)
Essential Fats not met
Protein 435g or (25% of Cals)
Saturated Fat 188g or 24% of
Calories
Cholesterol 2179mg
Fiber 49g
Calcium 1006mg
Sodium (not determined)
DRI:









Total Calories needed = 3443
CHO 387 to 560g (45 to 65% of
Cals) (408g = 6g/kg)
Fat 77 to 134g (20 to 35% of
Cals)
Protein 86 to 136g or (10 to
16% to 35%)
Saturated Fat 38g or <10% of
Calories
Cholesterol <300mg
Fiber 48g
Calcium 1000mg
Sodium 2400mg
PALEO DIET LIFESTYLE MODIFIED
(EVERYTHING HALVED EXCEPT
FRUITS AND VEGETABLES):









Total Calories = 3553
CHO 124g (14% of Cals)
(1.8g/kg)
Fat 237g (60% of Cals)
Essential Fats not met
Protein 222g or (25% of Cals)
Saturated Fat 94g or 24% of
Calories
Cholesterol 1134mg
Fiber 45g
Calcium 680mg
Sodium 4122mg
DRI:









Total Calories needed = 3443
CHO 387 to 560g (45 to 65% of
Cals) (408g = 6g/kg)
Fat 77 to 134g (20 to 35% of
Cals)
Protein 86 to 136g or (10 to
16% to 35%)
Saturated Fat 38g or <10% of
Calories
Cholesterol <300mg
Fiber 48g
Calcium 1000mg
Sodium 2400mg
PALEO DIET FOR
ATHLETES:









Total Calories = 4403
CHO 209g (19% of Cals)
(3g/kg)
Fat 259g (53% of Cals)
Essential Fats met
Protein 297g or (27% of Cals)
Saturated Fat 58g or 12% of
Calories
Cholesterol 1326mg
Fiber 47g
Calcium 950mg (Def in Vit D)
Sodium 2035mg





Volunteered to provide nutrition counseling to
athletes
Athletic trainer saw a need for nutrition
counseling
Approached the athletic department
Obtained a stipend and sweats!!!
Services: Team presentations, individual
counseling





Male Track Athlete-sprinter
Wanted to lose weight to get faster
Thought he was too heavy
Teammate had lost weight following Paleo
Did not know his body fat level







Age: 21 years old
Male
Height: 6’1”
Weight: 208 lbs (was 212 lbs)
Goal: below 200 lbs
Body fat: unknown
Mother-Olympic sprinter
Nutrient
DRI
Intake
Energy
4207 kcal
1209 kcal
Carbohydrate
472-682 grams
97 grams
Protein
130 grams
87 grams
Fat
93-163 grams
57 grams
Deficient (<66%): Thiamin, B12, Folate, Vitamin
D, Vitamin E, Calcium, Potassium, Sodium.




Breakfast: Banana, Broccoli, Chicken thigh
Lunch: Carrot, grapes
Snack: Apple
Dinner: Chicken Thigh, Cashews




Nutrient utilization
Daily nutrition
Carbohydrate sources
Calories




Athlete did have body fat level tested using a
Bod Pod
Body fat was 8%
Athlete was able to add more carbohydrate to
his diet
Athlete stated he felt better and had more
energy
Beneficial claims are overstated
1)
-
Effects of any nutritional intervention are probably
limited to specific sub-populations based on
gender, age, health, fitness level, specificity
2)
-
-
There is a cultural bias in paleolithic nutrition
(and paleolithic culture and exercise)
Present day paleolithic cultures consume food sources
we find repulsive (e.g. reptiles, bats, larvae, insects,
worms, brain, eyes, blood, stomach contents, etc.)
Source of infighting among paleo-nutritionists
3)
-
Animal Models of domestication show
adequate time for nutritional adaption
10,000y/25y per generation = 400 generations
Adaptation can be very rapid, mammalian systems
can rapidly adjust to environmental stimulus







Meal service-on campus
Cooking classes
Grocery store tours
Attend practice sessions
Collect sweat rate data
Work with strength and conditioning coach
Educate new coaches