Paleo Reset Diet Flashcards
What is the Paleo reset diet designed to do?
Reduce inflammation Improve digestion Burn fat Identify food intolerances Boost energy Regulate blood sugar Stabilize mood
What are the categories describing what you can eat?
Eat Liberally
Eat in Moderation
Avoid completely
Describe variations of the paleo diet for some individuals.
Clients who are overweight and/or have blood sugar abnormalities
○ in many cases, the paleo reset will often be enought
○ If client has really significant blood sugar issues and wants to be more
aggressive, consider limiting starchy vegetables and fruit
○ Consider 10 to 15 percent of calories from carbohydrates (about 65 to 100 grams
a day of carbohydrates for a moderately active male and about 50 to 75 grams per day for a moderately active female).
Autoimmune disease
○ Clients may feel better just moving to a standard Paleo Reset
○ Can consider avoiding eggs (both egg whites and egg yolks), nightshade plants
(like tomatoes, sweet and hot peppers, eggplant, paprika, cayenne pepper,
pepinos, and pimentos) and possibly nuts/seeds.
○ These foods can be added back in if the client doesn’t notice any difference after a trial removing them.
What do you say to “When will I see results?” [these are more directed to clinicians than coaches, but are helpful to understand]
“It depends.” Many say the first four to seven days are the hardest—withdrawal
from sugar, coffee, alcohol, etc. After that, people will generally start having more energy, fewer cravings, clearer skin, and improved sleep and digestion.
What do you say to “I thought fats were bad”?
[these are more directed to clinicians than coaches, but are helpful to understand]
○ You can refer these clients to recent research indicating that fat is not bad. <>
○ Invite them to try it and see how they feel. They’re only committing to 14 days if they do the 14Four or 30 days if they do the full 30-day reset. Then they can always go back to their previous diet if they don’t feel any better.
What do you say to “Should I count calories or macronutrients?”
[these are more directed to clinicians than coaches, but are helpful to understand]
○ Not recommended. We’re focusing on the quality of nutrients more than the
quantity, and we can tweak that in the future.
What to say to:
● How do I modify this approach for athletes and really active people?
[these are more directed to clinicians than coaches, but are helpful to understand]
○ To maintain weight or gain muscle, aim for a higher percentage of calories from
carbs—25 to 30 percent up to 60 percent of calories from carbohydrates for
people who are very active.
○ If they’re trying to lose fat, aim for more like 10 to 15 percent of calories from
carbohydrates.
○ For protein, aim for about 0.8 to 1 gram of protein per pound of bodyweight daily
to lose fat or to maintain weight, or 1 to 1.25 grams per pound if they’re trying to gain muscle.
What do you say to:
● Should I continue my supplements during the reset?
[these are more directed to clinicians than coaches, but are helpful to understand]
○ Continue the supplement if the client is getting a known benefit from it.
○ Invite the client to stop supplements if they do not know what it is for, or is not
getting clear benefit from it.
