Carbohydrate Curve

The Primal Blueprint Carbohydrate Curve

What’ll It Be? The “Sweet Spot” or the “Danger Zone”?

Carb Curve color

Carbohydrate intake is often the decisive factor in weight loss success and prevention of widespread health problems like Metabolic Syndrome, obesity and type 2 diabetes. These average daily intake levels assume that you are also getting sufficient protein and healthy fats, and are doing some amount of Primal exercise. The ranges in each zone account for individual metabolic differences.

300 or more grams/day Danger Zone!

Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).

150-300 grams/day – Steady, Insidious Weight Gain

Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.

100-150 grams/dayPrimal Blueprint Maintenance Range

This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.

50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss

Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.

0-50 grams/day – Ketosis and Accelerated Fat Burning

Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.

The Primal Blueprint Food Pyramid

For effortless weight loss, vibrant health, and maximum longevity

food pyramid flat 2011sm 1

General Guidelines: 80% of body composition success is determined by diet. Limit processed carb intake (hence, insulin production), and obtain sufficient protein and fat to fuel and rebuild.

  • Protein: Average .7 – 1 gram per pound of lean body mass/day – depending on activity levels (more at times is fine).
  • Carbs: 50-100 grams/day (or less) = accelerated fat loss. 100-150 grams/day = effortless weight maintenance. Heavy exercisers can increase carb intake as needed to replace glycogen stores.
  • Fat: Enjoy freely but sensibly for balance of caloric needs and high dietary satisfaction levels.
  • Avoid Poisonous Things: Conventional Wisdom’s dietary guidelines promote fat storage, type 2 diabetes, inflammation and obesity!
  • Eliminate: Sugary foods and beverages, grains (wheat, corn, rice, pasta, breads, cereals, etc.), legumes (soy and other beans), trans and partially hydrogenated fats, high-risk conventional meat and produce, and excess PUFA’s (instead, increase omega-3 oils).
  • Modern Adjustments: Some modern foods that Grok didn’t eat can still be included in a healthy diet
  • Moderation: Certain high glycemic fruit, coffee, high-fat dairy products, starchy tuber vegetables, and wild rice.
  • Supplements: Multivitamin/mineral formula, probiotics, omega-3 fish oil and protein powder.
  • Herbs, spices and extracts: Offer many health benefits and enhance enjoyment of meals.
  • Sensible indulgences: Dark chocolate, moderate alcohol, high-fat treats.

The Primal Blueprint Fitness Pyramid

For functional, diverse athletic ability, and a lean, proportioned physique

fitness pyramid flat 2012

Exercising according to the three Primal Blueprint laws will optimize gene expression and promote Primal Fitness.

  • Law #3: Move Frequently at a Slow Pace strengthens the cardiovascular and immune systems, promotes efficient fat metabolism and gives you a strong base to handle more intense workouts.
  • Law: #4: Lift Heavy Things stimulates lean muscle development, improves organ reserve, accelerates fat loss, and increases energy.
  • Law #5: Sprint Once in a While stimulates the production of HGH and testosterone, which help improve overall fitness and delay the aging process – without the burnout risk of excessive prolonged workouts.

The Conventional Wisdom approach to fitness is clearly not working! Stress is excessive, weight loss goals are compromised, and many are misguided to pursue narrow fitness goals that are unhealthy.

  • Avoid Chronic Cardio (frequent medium-to-high intensity sustained workouts)
  • Avoid Chronic Strength Training (frequent and/or prolonged sub-maximal lifting sessions ending in exhaustion)
  • Avoid Regimented Schedules (instead, allow for spontaneous, intuitive variation in type, difficulty and frequency of workouts)

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