Primal is very similar to Paleo but a little more flexible. With Primal starches and dairy are used in moderation and monitored. It is recommended that for the first three weeks to eat strict Paleo and to reintroduce Starches and Dairy and to see how your body reacts to them. The advantage of Paleo and Primal are exactly the same except when Dairy and Starches are introduced. Carbohydrates can be consumed but will depend on the individual’s activity level and metabolic status. See the Carb Curve below. If implementing carbohydrates into your diet, MSP recommend natural, non-toxic tubers such as potatoes, sweet potatoes and yams and also rice Dairy has its disadvantages as many people are not tolerant to lactose and casein. Milk is also highly insulinogenic, even more than most carbohydrate sources. If opting for dairy choose full fat dairy. Don’t consume non-organic dairy if you can help it. Avoid homogenized milk if you can, and try not to purchase pasteurized milk (organic or not) on a regular basis. If you’re out getting coffee or something, the regular half and half or heavy cream are fine, and Kerrygold makes a great pastured, pasteurized butter that’s available nationwide. Carb cycling is a nutritional protocol whereby you alternate the amount of carbohydrates – and, consequently, calories – you consume on a periodic basis. Common approaches involve three low carb days followed by one higher carb day, but the pattern will be determined by an individual’s goals, genetic make-up and dieting history. Generally, the higher an individuals body fat, the less frequent the carb-ups. No Carb Days: Total carb intake should be less than 25 grams per day – all from fibrous veggies. Low Carbs: Total carb intake should be less than 75 grams Carbs High Carbs: Total carb intake should be less than 150 grams Carbs Don’t forget to continue to eat plenty of lean protein and a serving or two of healthy fats. A high-carb day is not an excuse to binge eat; it’s a systematic way to reset muscle-building and fat-burning hormones.

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