30 Day Paleo Challenge - Week One

Well, the challenge is in full swing now. Day 3 is almost behind us, and if you've been keeping reasonably strict you should soon be noticing the effects. For those of you who normally eat a diet with lots of sugar or refined carbohydrates, this is also the time when you might be feeling the effects of the transition to a different fuel source. As your body weans itself off the sugar, you may feel sluggish, hungry, or light-headed. You may even experience headaches, especially if you're cutting back on the caffeine as well. Unless you were eating a pretty clean diet before the challenge, this is all perfectly normal.

Things to remember

Now I know what you're thinking - it may be normal, but it's not any fun! That's true, but keep in mind that the transition period is relatively short, and once it's over (in a few days) you will feel better than ever. It's also important to understand that you can do things to help minimize the severity of the transition.

1. Eat more meat and fat. One of the biggest causes of issues early on is simply being too skimpy with your protein and fat intake. Remember - a huge part of the average diet is derived from crappy processed carbs. Now that you're not eating those anymore (right?) you need to replace the lost calories with something else in order to keep your energy levels up. You're not supposed to be starving yourself. The only way you're going to meet your caloric and nutritional needs is to eat plenty of meat and fat. Try to get some meat with every meal for both protein and fat, and get some additional fat from nuts, olive oil, coconut and avocados. If you're hungry, eat more!

2. Watch your fruit intake. Yes, fruit is yummy and good for you. But eating lots of fruit can lead to more hunger for some folks. This is especially true if you eat fruit with nothing else. If hunger is a problem for you, try cutting back on the fruit and replace it with lots of green vegetables. When you do eat fruit, try to combine it with a fat or protein to increase satiety. A good choice might be smearing a little almond butter on an apple.

3. Drink water. Sometimes that feeling of hunger is really thirst in disguise, so try drinking a glass of water to see if the feeling subsides. And if it doesn't, just eat some of the nuts and jerky you thoughtfully packed in a ziploc bag for just such occasions. You did remember, right?

4. Limit caffeine and sweeteners. Caffeine and artificial sweeteners can stimulate hunger, so if you're having trouble in this area you might want to cut back or eliminate them entirely. I personally don't have a problem with coffee or diet soda myself, but I am aware of their potential to cause cravings. It's been shown that just tasting something sweet can cause an insulin response in the body, even in the absence of actual sugar. You may want to limit your consumption if annoying hunger is a problem for you.

The most important thing to remember is that it's okay to eat when you're hungry. This eating plan is about choosing QUALITY foods, not worrying about quantity. If you need to bump up the food intake to get through the transitional phase, that's perfectly fine. In a week or two those cravings and hunger sensations will be a thing of the past.

Also keep in mind that the more strictly you follow the plan, the more likely you will notice the transition - but you will also get through it faster than if you drag it out more slowly by straying into cheat meals. But more importantly, strict adherence will bring you quicker results.

Good luck and keep going strong!