Following nutritional guidelines of the cavemen during the Stone Age, the Paleo diet focuses on a mixture of wild plants and animals for food. This natural and raw approach to nutrition allows you to eat a variety of fruits, vegetables, roots, nuts and lean meats. The Paleo diet can be adapted to match your fitness goals and nutritional requirements such as weight loss, weight management or weight gain. Following the Paleo diet guidelines requires planning and preparation to achieve safe, healthy weight gain.
Step 1
Calculate your daily caloric requirement. A calorie calculator uses your resting metabolic rate -- based on weight, height and age -- along with activity level -- including light, moderate or heavy activity -- and exercise calories based on the duration of exercise. Adding 300 to 500 calories to that amount will increase weight about 1 pound per week.
Step 2
Consume Paleo-acceptable foods. The Paleo diet avoids processed foods, dairy products, gluten, salt and sugar. Choose foods that are raw, natural protein sources, and fresh fruits, fresh vegetables and raw nuts.
Step 3
Measure each serving of food. Measuring the foods allows you to track the total number of calories consumed for each snack and meal throughout the day. Recording the serving sizes, foods and calories can be completed using a notebook or an online nutrition tracker.
Step 4
Consume a balanced diet. Protein intake should calculate to about 20 percent to 25 percent of the total calories with about 1 ounce of protein per pound of bodyweight. Carbohydrate intake should supply about 50 percent of the total calories with fat supplying the additional 25 percent to 30 percent.
Step 5
Monitor and record your weight weekly. Always use the same scale and record the weight at the same time of day. For example, weigh yourself every Wednesday after your morning shower before leaving for work. This provides consistency and shows weight changes over time.
Step 6
Exercise and strength train to build muscle. Strength training can promote muscle gain along with burning fat. As muscle develops, you can achieve weight gain.
Tips and Warnings
- Consult a registered dietitian or family physician regarding any detailed questions about the Paleo diet.
- Avoid extreme changes in weight over short time frame.
Things You'll Need
- Calorie tracker
- Calculator
- Scale
- Strength training equipment
Member Comments