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Caveman Nutrition: Is This The Right Way To Eat For Fat Loss

John Williams, PhD, has degrees in Archeology and Anthropology. His research and fieldwork focuses on the Paleolithic and Neolithic periods of the “Old World”, that is, the Stone Age in Europe, Africa and Asia. John has always been interested in nutrition, which actually works well in prehistoric research, because our past is one giant exploration of food.

CB: John, you have an interesting background. Now, let’s talk about nutrition for muscle gain and fat loss in North America. What’s New in Nutrition for Athletes, Fat Loss, and Health?

JW:

I’m trying to stay current with the nutrition literature for my own interests, but I don’t want to get bogged down in athletes’ performance nutrition. Others like John Berardi who make a living in the field are better suited to discuss the latest and greatest.

I’ve been reading a lot lately about fish oil and its positive effects on overall health and body composition. Adding a little fish oil to your diet is one of the easiest ways to boost your metabolism. Recent research shows that just 3 grams of EPA and DHA (both omega-3 fatty acids) combined can increase your metabolic rate by approximately 400 k/cal per day.

These long-chain fatty acids also have many health benefits, including brain health, antioxidant and anti-inflammatory effects, better sugar management, and more. So by doing something simple like popping a few fish oil caps with each meal, you can live longer, leaner, and smarter!

CB: John, do you think there are other superfoods that you absolutely must include in everyone’s diet?

JW:

For the reasons given in the previous answer, fish oil is one of them. Another must-have in everyone’s diet is spinach. Among green leafy vegetables, spinach offers some of the best benefits in terms of vitamins and micronutrients. It is rich in important phytochemicals, vitamin A, B vitamins, calcium, phosphorus, iron, folate and potassium.

But that’s not all! Spinach is also one of the most alkaline foods, meaning it helps neutralize acidic foods that are often found in high-protein diets. So, by including more spinach in our diet, we can relieve a lot of muscle and bone stress.

I also think most people can benefit from simply increasing their daily intake of fresh vegetables and fruits. I’m not talking juice or a V8, but the real deal: vegetables and fruits in every color and variety you know. It’s not groundbreaking news, but fresh fruits and vegetables offer huge benefits, from cancer-fighting properties to improving blood lipids to boosting energy.

Another grain food that I think a lot of people would benefit from is quinoa (pronounced “KEEN-oowa”). It’s a South American grain domesticated by the ancestors of the Incas that grows on a plant that looks a lot like spinach. So it’s a “leaf grain” rather than grassy grains like wheat and corn.

Quinoa is gluten-free and free of allergens commonly found in grassy grains such as wheat, rye, barley, oats and corn. Additionally, quinoa contains lysine, an amino acid that many grains lack, making it a complete protein. Quinoa is also an excellent source of calcium, magnesium, iron, phosphorus and B vitamins. It’s one of the good guys in the cereal family, so pick some up next time you’re at a Whole Foods market.

CB: Are there any myths about nutritional fat loss that you would like to clear up?

JW:

Regarding the recent pendulum switch to low carb diets, it seems like a lot of people are using it as an excuse not to eat vegetables. A low-carb diet is certainly good for many people, but there’s absolutely no reason to avoid eating a lot of broccoli for fear of some extra carbs. Unless it’s drenched in margarine, broccoli (or any leafy green, insert here) can only do so much good.

CB: Thank you John. I believe eating plenty of fibrous vegetables is one of the keys to getting and staying lean. How do you think a person should eat to lose weight? Is there a difference between eating to stay slim and getting thinner?

JW:

Let me answer the last question first: the ideal is to learn how to eat to maximize your performance and health goals, and to eat more or less depending on how much muscle you want to gain and how much fat you want to lose. In other words, eating to lose weight and eating to stay skinny differ only in the total calories burned.

In some cases, some people benefit from extreme diets like Atkins to undo years of overindulgence and poor dietary choices, but there is always the danger that unless they learn how to eat right, they will bounce back .

So how do we eat to get (and stay) thin? I have some simple rules like caloric balance, plenty of protein, plenty of whole vegetables and fruits, no processed carbs outside the post-workout window, balanced fats – and let’s not forget the other side of the coin: activity (most Good is a mix of weightlifting and some kind of cardio). There’s definitely a lot of detail in these rules, and tips for making it work for your individual goals, but it all boils down to these simple rules.

My good friend John Berardi has talked extensively about how some people tend to substitute the acquisition of knowledge for hard lifting, or even healthy eating. These are people with mediocre or even poor physiques who spend all their time chasing the holy grail of fitness and nutritional knowledge. How many carbs are in 5.8 oz of artichokes and how will this affect insulin levels? Who cares, just eat the damn thing and go lift heavy! The fact remains that, in addition to knowledge about how to lift weights and what to eat, it takes hard work in the gym to get a great physique.

Obviously, the road goes both ways, and there are still plenty of people out there who don’t know about the artichoke in the Twinkie, but the key is not to get lost in the minutiae and lose sight of what really matters: a balanced diet and hard-core diet training.

CB: You have a Ph.D. In archaeology, you study evolution and nutrition, right? What did you learn from studying? How did we evolve to eat? Does it differ geographically?

JW:

That’s right, Craig. We archaeologists love to poke fun at books like the popular “Paleo diet” and Neanderthals. There is no single Paleo diet; Paleolithic people ate whatever they could get their hands on, and what they ate depended on which part of the world they lived in. I recently spoke with paleoanthropologist and world-leading Neanderthal expert Erik Trinkaus, who summed up his thoughts on the matter when he said, “The world of Neanderthals was by no means idyllic. These people lived Living a hard life and dying young, their version of the Paleo diet is to eat what you haven’t eaten before.”

That being said, there are some lessons we can learn from the past that can help us understand why we have so many diet-related problems today.

I have learned some simple lessons from the archaeological record on nutrition:

1) Eat more protein and less of everything else.

In short, for millions of years we have been subsisting on a diet rich in plants, fish and animals. Numerous studies published in peer-reviewed journals have shown that getting your protein intake 10-15% above the national average has positive benefits for body composition and blood lipids.

2) Get carbohydrates at source.

Paleolithic people didn’t have Krispy Kreme, otherwise they would be as fat as the average sugar addict today. Outside of the post-workout window, when simple sugars and fast-absorbing protein are needed, we can all benefit from avoiding all the ultra-processed foods littering the grocery aisle in favor of the raw, pure state. If you look in my kitchen cabinets, you’ll see all kinds of whole grains and legumes: quinoa, barley, steel cut oats, oat bran, wheat bran, lentils, peas, and chickpeas.

3) Eat vegetables and fruits.

It is clear that we have evolved to benefit from a diet rich in vegetables and fruits, judging by the preserved remains of hundreds of wild plant foods at Ohalo II, a 23,000-year-old sea fishing Camp Galilee. I never realized how much people hate vegan food until I started trying to get my friends and family to eat more vegan food.

After months of avoiding it, I finally convinced a good friend of mine to increase his vegetable intake. He wasn’t fat at all, but the tires around his waist were slowly growing and frustrating. I gave him recipes to make things like broccoli and spinach tastier, and he eventually took my advice. After this change, he is thinner than ever, and he keeps telling me how much energy he has.

4) Balance those fats.

This is a question that is really relevant to my prehistoric research. Interestingly, the fatty acid profile of modern Western diets is skewed toward saturated fats and omega-6s at the expense of monounsaturated fats and omega-3s. In our not so distant past, this was not possible because wild animals would not store as much total fat, and they would not have been fed cornmeal to increase omega-6 in adipose tissue. Additionally, our ancestors got more omega-3s from wild plants, animals and fish. All in all, our diets seem to have evolved to contain high amounts of monounsaturated fats from nuts, seeds, and animals, and nearly equal amounts of omega-6 and omega-3. Numerous studies have shown that a high omega-6 to omega-3 ratio can lead to heart disease, diabetes, and obesity, and that getting a more balanced fatty acid profile (including enough monounsaturated fat) can actually prevent these health problems. What is the solution? Free-range meat and eggs are always good choices, and when you buy meat from feedlot animals, choose the leanest breed. Throw out all the corn oil in the cupboard and replace it with olive oil, then eat more fish and/or supplement with flax and fish oil.

CB: Thank you John. excellent information. Simple guidelines. Focus on whole, natural foods.

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