What the Hunter/Gatherers Ate


New member
some good reads on what our ancestors ate and how that effected there physiques/aging/dieseases and such.

page full of link on this topic.

and no its not "GAY" diets...

helpful info on Paleolithic Diet a.k.a. Neanderthin

Paleolithic Nutrition:
Your Future Is In Your Dietary Past


all great reads and i may come back and actually post some of the info on links.

they all pretty much revolve around raw veggies and high protien/fat diets and NO starchy carbs or processed foods. and low to no dairy products.
I skimmed through the introduction to a paleolithic diet.......very interesting. I don't know if I agree with all of it though, but I do see the authors point of view.

Low carb days are so terrible for me. No matter how much protein and veggies I eat I can't stay full. How the hell do these Paleolithic dieters do it?
yes very interesting stuff...although i doubt i will completely eliminate starchy carbs i surely will reduce them a lot and add in more veggies and fruit and see how that goes.
i found this to be one the most informative sites.

Neanderthin (Paleo) life style
The Paleolithic Diet a.k.a. Neanderthin is the diet that we humans are genetically adapted to eat. The paleolithic age is the same as the Stone Age - so this is a stone age diet or life style. This has been humanity's preferred diet for something like 2.5 million years, and humans have only genetically changed 0.005% since the introduction of agriculture (the Neolithic). As a rule, agricultural (and technological) products are not healthy to eat, and we should predominantly try to eat only those whole foods that are healthy in their raw state (though almost all humans, including hunter-gatherers cook their food).

This is not a quick-fix diet but a way of life. You're not supposed to starve when you eat only paleo foods. Eat when you're hungry!

Disclaimer: the below are the bare essentials with no particular attempt at being in-depth, and they're to an extent my personal notes (and may change as my opinion does). Read the books in the Paleolithic links section if you need specifics.

What to eat?

Do eat:
Meat (and fat, fish, eggs)
Vegetables (and berries)
Fruit (and nuts)
Dairy (milk, cheese, butter, etc) (*)

Do not eat:

Dairy (milk, cheese, butter, etc) (*)
Grains or corn (maize, wheat, barley, rice, etc.)
Starchy vegetables (potatoes, yams, jerusalem artichokes, etc.)
Sugar (refined)
Legumes (beans, soy products, peanuts, cashew, lentils, etc.)
Chemical food additives

Go easy on:
Salt (can cause overeating and hypertension and dull the senses)
Processing of foods (nut flours/butters, pork rind flour, etc.) Eat simple foods instead
Artificial sweeteners (don't dull your senses, and they cause insulin responses simply by being sweet on the tastebuds)
(*) Read on for more about my stance on dairy

Basically: if our ancestors could pick it from a bush or catch it with a spear, you can eat it. The rule is that a food is healthy, if you could have eaten it in its raw state. This is a naturally occurring "low to medium carbohydrate" way of eating.

If you have to "cheat" the most forgiveable cheat is butter, full cream and cheese, and fermented milk products like yoghurt (as long as you're not lactose intolerant, which incidentally a large percentage of the world's population are). The Maasai, who are traditional hunter-gatherers, are reknowned for their vast consumption of milk and meat and preferably little else - they're obviously not allergic to milk. Ray Audette doesn't recommend eating dairy products, and he cured himself of some very severe arthritis by cutting this food out - the point is that you may be allergic to milk and not actually know it. So experiment! I can guarantee that you can live easily without dairy as I did for 7-8 months before trying out dairy again. In my case I've experienced no ill effects from this re-introduction of dairy - but that's just my genes; your's may differ. My stance on dairy is that obviously a lot of people DOES tolerate it quite well, but MOST do not (if you count the Chinese). So speaking in evolutionary terms the adaption to eating dairy may be relatively recent. Dairy can make a lot of meals easier to prepare and it extends the range of recipies you can use.

The big killers of modern civilization, cancer and cardiovascular disease, are not nearly as prevalent among hunter-gatherers. Also, another big problem is diabetes and other insulin-related illnesses - what used to be called "adult onset diabetes", the disease striking older people at 50 or 60, is now rampant among young people too as lots of kids age 9 exhibit the very first signs of diabetes 2.

Consider something: the low-fat hysteria is at an all-time high, yet more and more people are getting fat. Something just doesn't FIT. Generally speaking, foods high on carbohydrate will help make you fat, simply because high-carb foods doesn't sate you before you've eaten more calories than you need and because high-carb foods make satiety last shorter than if you eat meat and veggies.

Carbohydrate is just a techical or generic word for what lay men call "sugar", nothing more, nothing less. It isn't strictly necessary for humans, and it should only be eaten in the amounts present in vegetables and fruit.

Eating the Paleo way doesn't require you to buy all sorts of fancy get-slim-fast products or powerbars. You can get your food easily at the local super market. To explore the details of the diet, try browsing the Paleolithic links provided.

Menu examples (no dairy)

Eggs, bacon and fried tomatoes (or raw carrots)
Pork chop/chicken breast and whole, raw carrots
Carrot salad with grated apple and meat leftovers
Beef tomato stew over steamed broccoli
An additional morning snack is the Paleo Punch (smoothie): frozen berries thawed in microwave, put in blender with a little water or orange (juice) and puré until smooth. Eat with a teaspoon or drink it depending on texture.

A piece of meat (any meat will do) and a large salad
Mackerel or sardines (canned), eggs, and whatever veggies and salad there is
Salmon steak and steamed veggies
Chicken/tuna salad
Cold omelet with fresh tomatoes on top
Hamburger salad with ketchup & mustard dressing

Red steak, oven baked veggies and steamed broccoli
Pork roast, steamed cauliflower, broccoli and tomato salad.
Steamed/microwaved salmon steak, asparagus and leeks
Puffy oven baked omelet with vegetables and meat leftovers
Red steak and a large salad with nuts, olive oil and tomatoes.
Whole chicken stuffed with herbs under the skin, tomato salad and steamed broccoli
Boiled, blended vegetable soup with chicken stock and coconut cream

Pork rinds
Celery wrapped in air dried ham
Beef jerky

Some examples with dairy added:

Mild full-fat fermented milk product with chopped nuts, sesame seeds and/or coconut flakes
Skinless chicken breast piece and Paleo Punch with a generous splash of cream.

Smoked mackerel with carrot-cabbage salad and creme fraiche dressing (fermented milk product)
Various cheeses with carrots and bell peppers

Filled eggplant (aubergine) with tomatoes and grated cheese
Boiled, blended vegetable soup with chicken stock and cream
Whole chicken with tzatziki, broccoli and oven baked red onions
Fresh strawberries with whipped cream for dessert
Paleo punch folded into whipped cream and frozen to a semi-hard ice cream

Chunk of cheese
Celery stuffed with mild blue cheese and wrapped in air dried ham
Weight loss

You can lose weight on the paleo diet. Expect a steady pace, faster initially and then slowing a little as you get nearer to your optimal weight. Here's something about why. Calories do matter, it's just not something you have to count. The trick is that when you've eaten a paleo meal you'll feel as satisfied as before, but on less calories. Also, on the paleo diet you'll be cutting down on the recreational eating - you primarily eat to stave off hunger, not for fun. Snacks aren't for fun, but to kill hunger.

When you're trying to lose weight eat only when you're hungry - don't eat for fun (except occasionally). Don't stuff yourself like there was no tomorrow:. Remember that your next meal is never further away than the snacks (real foods) you always keep with you. Try to eat just the right amount to make the hunger go away - with the knowledge that you can always snack between meals. This should help making your stomach shrink. Feeling full and satisfied is the key to success on this diet, and you have to teach your body that paleo foods are what makes it feel good (because that's what they do!)

Always eat mixed meals with lots of vegetables. Eating "only" meat is likely to get you killed in the long run unless you possess the specific knowledge of what to eat on such a diet. The traditional winter diet of the Inuit isn't made up of skinless chicked breast morning, lunch and dinner - it's far more sophisticated than that. Eat mixed and you don't have to worry about getting sufficient nutrients. Personally? Well, I am not a big fan of vegetables, but the meat and fat sorta makes up for it, complements it.

Remember that after a week on strict paleo foods everything will change. You will feel very different and the way you experience hunger and eating will be different - it will be better and more manageable.

You'll be eating very different foods than you're used to. Start out conservatively and see how much you need to feel full. E.g. don't panic and make 6 eggs and 12 slices of bacon, even if you can stuff it all down. Make 3 eggs and 3 slices of bacon for breakfast and see how far it'll carry you. You can always supplement with snacks (fruit, meat, nuts, carrots) if you happen to get hungry soon after breakfast.

Various notes:

You get a metabolic advantage by eating more protein, but there does not exist any other magic metabolic advantage. What you gain on protein here may even out with your slightly increased fat consumption which has a lower thermic effect than carbohydrate. Protein has a thermic effect of 25%, meaning you only get 75 g. of effective energy from 100 g. protein eaten. Carbohydrate has a thermic effect of 15% and fat 0%.

Your body will be more conditioned to burning fat for energy when you stop relying on sugar/starch/complex carbohydrates for energy. This may aid your weight loss as the body will have no resistance to losing your fat stores, but it is not scientifically know. Most likely, when your body adapts to the new diet you'll just feel better.

The low levels of insulin in your blood opens up for the fat burning process. Again: most likely to make you feel better, but it doesn't change the energy needed and expended Fat and adequate protein will prevent loss of lean body mass. The diet does not lower your metabolism because you eat plenty of nutritious food.

(Complex) carbohydrates are just complicated molecular arrays of sugars. When absorbed by the body they are converted to simple sugars. Humans can taste simple sugars as "sweet" on their tongue, whereas a potato doesn't taste sweet despite producing a big sugar load on the body.
You eliminate high-carbohydrate foods that used to provide you with vast amounts of calories. Protein and carbohydrate are 4 calories per g., fat 9 calories per g. Try to do the math yourself, e.g. by entering two sample days on Fitday. One such comparison I did showed I now eat 1000 kcal less per day.

With the paleo diet you will be free of addiction and your appetite will be stabilized. And you will not feel hungry, despite eating less calories.
Insulin is a special player. It's a hormone primarily responsible for eliminating blood sugar from your blood. Its secondary function is to transport amino acids to your muscles, and also to store fat. When you eat bread or a baked potato you cause a sudden, dramatic rise in blood sugar, and your body responds by frantically producing insulin to remove this dangerous substance from your veins.

For some people -- especially those of us who tend to get overweight by overeating -- this insulin surge causes an unnatural lowering of our blood sugar, making us even hungrier than we were before. Which means you eat much more than you actually need, and that you get hungry again too fast (which is why people often drink cola or eat candy to fend off the "sugar cold", yet they only feel good when they're eating/drinking constantly).
These rapid rises and falls in blood sugar cause something akin to an addiction to sugar. You end up chasing that sweet sugar high.

Your body does try to protect itself from obesity by becoming insulin resistant on the sugar pumps. However, this tends to start a dangerous arms race between your insulin producing pancreas and the sugar pumps in your blood veins. In time this often causes diabetes 2 in people, a.k.a. "old man's diabetes". Even young people are today struck by diabetes due to all the cola and complex carbohydrate junk they eat.

Willpower is not needed in the same amuont as with other diets, as your addictions will fade in a few weeks, and you simply do not starve on this diet. (This is NOT the inhuman and degrading Fat Club).

Coffee can disturb your appetite by provoking a noticeable insulin response that eventually lowers blood sugar levels (makes you hungry and moody), although some research shows coffee actually increases insulin sensitivity - but the result may be the same lowering of blood sugar. You should remind yourself that if you get hungry shortly after drinking your morning coffee, it is not because you need food. Coffee is not allowed on the paleo diet, but most people drink it anyway.

Alchohol can have much the same effect as coffee. It gives you the munchies, and often you start craving some of that sweet carbohydrate (pizza anyone?)

Protein and fat make you feel sated quickly and for a long time, but it is important to have both fat and protein in the diet. Lean protein may actually make you feel sated quickly, but without the fat (and the added calories) you won't feel full until your next meal, so take care not to lower calories too much. Neanderthin dieting should not be low fat but medium to high.
Some theorize that your body can sense the extra nutritional value from paleo food, and that this make you feel sated more quickly. I'm not sure that's a true theory.

You generally do not need to put an effort into getting enough fat. With the fat on animal flesh, nuts and the oil on your salads you should be covered adequately, provided you don't restrain yourself excessively due to the old "fear of the fat" attitude.

Calories matter to some degree, just not as much as on a "normal" diet. You'll find that you lose weight on a higher calorie count, and you'll find that you normally won't noticably gain weight if you eat too much, just stall your weight loss. It is possible to eat so little that you lower your basic metabolism, but this should and must not happen. Most of the time people stall in their weight loss it's because they eat sufficient energy from dietary sources.

Nuts are allowed, and they're vital as snacks for the modern caveman. However, they contain a lot of oil. Eat too many nuts and you'll meet your body's energy needs exclusively through your diet. That way you do not metabolize your own fat for energy. Eat half a handfuld at a time and let 5-10 minutes pass and see if the hunger goes away. One handful of nuts will weigh approx. 30 grams (about and ounce). Calorie-wise a 30 g. handfuld of hazelnut/filberts is the same as 320 g. of apples or 435 g. of carrots.

Bacon can do a bit of the same as nuts. It's very high fat, salty, and you may end up eating many more calories than you expected. Sausages, spare ribs and pork rib roast fall in this category as well.

Fruits are allowed on the paleo diet. Eating too many may slow down your weight loss, and you might wish to opt for a more "winter diet" scheme, ie. eat only meat and vegetables. Fruits may be a big problem if you're very insulin resistant or if you suffer from diabetes. Dried fruit and honey are not recommended, except occasionally, due to their candy-level sugar. Go easy on the bananas and other starchy fruit. Notice how this advice also effectively restricts calories.

The simpler you prepare your food, the better from an overeating point of view. Remember that in nature a starchy food is also never fatty, a sweet (fruit) never also fatty. Processed foods easily violate this principle and disturbs your natural appetite. Danish pastry e.g. is loaded with simple sugar, starch, salt and fat. Potato chips are loaded with both fat, complex carbohydrates and salt.

Excessive use of salt is not only unhealthy, but it screws up your appetite as well. Everyone knows the addictive properties of pistachios. If at all possible, only eat unsalted, natural nuts (or be prepared to muster some of that old will power). Pork rinds are OK too, but go for the least salty and least fatty ones: most do not need pork rinds with 50% fat by volume. (I've noticed that the "fluffy" ones are the least fatty.)

Consider getting a food dehydrator for making your own jerky (dried meat). It's a great hi-protein, low fat, snack that stores conveniently. Jerky can also be used to make pemmican.

Body composition may change during the diet. If you want complete knowledge about these changes, get tested at your local gym or buy one of the cheaper (and more inaccurate) weights that also measure your body fat percentages (they do this by sending an electrical current through your body).

Generally don't use all sorts of Power Bars and other refined low-carb products. The culprit is often the sugar alchohols, aka sorbitol and maltitol. Some people do not digest them, others actually do. For some they cause a blood sugar rise.

Exercise is not necessary to lose weight on this diet. Generally speaking fat people tend to be in such a bad shape that any exercise doesn't really contribute much to weight loss. Actually, if you're very overweight and exercise very hard you may easily end up hurting yourself. Exercise in moderate amounts is of course healthy for a lot of things, and you do not need to work out extremely hard to get good health benefits. Our ancestors tried to relax most of the time, and the exercise they got was mostly walking and the short bursts of explosive energy when trying to kill their prey (or trying to escape from being prey themselves). Weight or resistance training is generally encouraged as an efficient way to get in shape and build muscle.
outlawtas2 said:
Pretty much makes sense and doesn't differ to far from what we do.
the biggest differnce is the lack of wheat, legumes, and potatoes in their diets.
all of their carb sources come from fruit and veggies and roots (minus potatoes)
Phases of weight loss

In the beginning
If you're starting and have a bit of weight to lose you'll be able to lose almost no matter how many calories you eat. This is good and it means you will lose weight even if you don't fully master this way of eating at this point.

The problem at this initial stage is that you may have severe cravings, and you may be very insulin resistent. To fix these problems it may be smart to do a "cold turkey" with regard to carbs. I.e. make sure you eat very, very little carb for 1-2 weeks. So don't eat fruit each and every day (reserve this for the weekend and other special treats). No honey! You may even want to mostly eat green, leafy vegetables only (probably only necessary if you have very bad problems).

You don't have to go through such a stage, but if you seem to have problems losing weight try it out. It may simply be insulin resistance that's holding your weight loss back.

Steady weight loss period
At this point you will not have many cravings and you will have become more insulin sensitive. This is good. You'll also be more settled into the life style.

Weight loss will probably be totally effortless at this point. You may even think it's almost like magic. Even the occasional cheat may not seem to stall you.

Close to optimal weight
At this point you may experience that your weight loss becomes slower or even stalls. The body may be a bit more reluctant to give up those last stores of fat. At this point it may pay to look more at the calories-in-calories-out.

You've probably experienced how your appetite has diminished a bit along the way, e.g. you need less snacks to keep you going and that sort of thing. However, old habits die hard. So if you've made breakfast with the same 4 slices of bacon and 3 eggs all the time maybe it's time to consider cutting a little down. Also, your hand is probably not 20% smaller even though your body may be, so that same "handful of nuts" may help cover much more of your energy needs than when you started.

So for a short period you may try cutting down on the most fatty meats and nuts. Eat carrots and fruit instead. You can still eat 300 grams of apples for each 30 grams of nuts you eat. Fruit alone, despite being carby, will probably not make you insulin resistant again. Berries are a good alternative to fruit, you can eat 600 g. of strawberries instead of 30 grams of hazelnuts. Physically most people can easily stomach 60 grams of nuts (2 ounces), so it's easy to get too many calories. However, most people can't do the same on veggies and fruit.

There is a catch, however, and that lies in the balance of the diet and how it impacts your sense of appetite. Bottomline is that you pretty much cannot do the low-fat hokey-pokey and feel sated - so you will often experience an empty, hollow feeling in your stomach if you try to eat nothing but apples and carrots. At some level you simply need that fat, but the advice here is simply to moderate fat intake along the lines of "trim your pork chops, but leave a little of the good stuff on it."

If more fruit and veggies aren't your thing, try going for a little more lean meat in this final stage before you reach your goal.

At this point you won't have much body fat to cover your energy needs, so you may have to stop trimming your pork chops in order to get sufficient energy. You may actually have to go back to eating a bit more like you did during your steady weight loss period. Some people chose to "carb up" at this stage. You can also chose to eat more fat.
Roughly speaking these are the "interesting fats":

Saturated Fatty Acids (SFA)
Monounsaturated Fatty Acids (MUFA)
Polyunsaturated Fatty Acids (PUFA)
Omega 3 PUFA
Trans Fatty Acids

The ideal paleo composition of fats are according to how they occur naturally in animals (meat, fish, eggs) and the plants eaten (nuts, avocado).

According to Loren Cordain the paleo diet contains moderate amounts of SFA and PUFA, and more MUFA. Also, the paleo dieter tries to get his share of Omega 3 PUFA. He would advice you eat lean meats (go easy on the muscle fat), and get more fat from oils with good Omega6/Omega3 ratios. Eating fat fish is good for your Omega 3 (eat wild fish, not farmed varieties: the Omega 3 comes from seaweed in the fish's diet). Cordain sees no evolutionary evidence (and not much scientific) that humans are fit to eat large quantities of saturated fat: it was never part of our original, pre-agricultural diet. Cordain is a firm believer in the "lipid hypothesis" and therefore prescribes lean meats.

However, I consider this to be a questionable position. For the science view see The International Network of Cholesterol Skeptics and The Weston A. Price Foundation that have among them Mary Enig, the fatty acid expert. One of the problems of the theory is that oils like canola (rape seed) and even olive oil weren't available to our ancestors, so they can't have eaten them. They would get their fat from animal sources mostly, and then a few from nuts and other fatty fruit. Another thing is the recurring chorus of everyone saying "balance Omega 6 and Omega 3". Problem is that it's next to impossible to eat a proper Omega 6 to Omega 3 ratio by upping the amounts of salmon, sardines and mackerel eaten. The only way to get there is to reduce PUFAs, and that generally means reduce vegetable oils, and it means proportionally eating more SFA and MUFA. Once the vegetable oils are reduced SFA proportionally goes up as well. Lard would generally be a good fat for frying and cooking various things: 39.2% SFA, 45.1% MUFA and 11.2% PUFA (doesn't sum to 100 as there are other lipids not specified in the USDA database). See Stephen Byrnes vs. Cordain's view.

Saturated fat is always singled out as the cholesterol killer, but it is a simple fact that is is the polyunsaturated fat that clogs up the arteries. LDL cholesterol actually has a PUFA as the fatty component of it and it is that part that can be damaged by oxygen or blood sugar, and that's when it becomes clogging. Nor should you listen in particular to the argument that SFA makes the blood greasy, clogging it up. Greasyness in itself doesn't make arteries clog - however if you think the robust, SFA is nasty, then think what sticky sugar would do inside your veins (try pouring either in your computer keyboard and see which one renders the device inoperable).

Trans fatty acids are just bad for you. Some of these are naturally occurring in human breast milk and cow butter, but the amounts are small and of a different configuration that the commercially produced trans fats. The modern produced ones are unnatural, have large traces of nickel (at catalyst used when making the trans fat), and the body simply cannot handle this foreign substance. It causes great damage inside your cells. Avoid at all costs!

It is necessary, though, to say something else about fat. Eating like a caveman is NOT a low-fat adventure. One simply has to abandon the fears and hesitations that the massive propaganda of the last 50 years have instilled in us. Psychologically you're just not going to make it if you try to do paleo the low-fat way. You may get ill and not accomplish your goals. But the "fear of the fat" is so widespread and 99% of all people pick the low-fat foods from the counter at the super market, and a lot of people have been conditioned so bad by the hysterical anti-fat hype that they have convinced themselves that "they don't like fat". It is not going to be easy, but those psychological barriers must be reconsidered and re-examined. You may want to limit yourself slightly on the fat during your weight loss phase (calories do count), but at maintenance where you don't want to lose more you have to eat sufficient amounts of fat or you'll waste away. Also, if you're very physically active you'll probably kill yourself if you don't eat enough fat. It's not uncommon to derive your energy percentagewise from 60% fat, 25% protein and 15% carbohydrate; give and take depending on your eating habits..

In reality you probably won't be eating that much more fat in total (by weight) when you cut out the hidden fat sources you used to eat: crackers, candy bars, cake, pastry and god knows how many strange processed foods you were eating. But the fat you'll be eating will be of a so much better quality.

Cholesterols are:

HDL - the "good" cholesterol
LDL - the "bad" cholesterol
Triglycerides - fatty compounds in the blood
LDL aren't bad as such. However, they are subject to being damaged a lot easier than other cholesterols in the body, and when damaged they "go bad" and can clog your arteries. LDL goes bad from two things: 1) Oxidization and 2) caramelization. In oxidization it is oxygen that damages the LDL, in caramelization it is blood sugar that damages it.

LDLs can also improve their defenses against oxidization on a low-carb diet. They do this by changing appearance from a hard, little ball to a bigger, fluffy one.

Generally speaking a good cholesterol profile is one where the HDL to triglyceride ratio is good, ie. lots of HDL and few triglycerides. It seems to be more important than the absolute level of LDL.

Another thing people tend to forget is that the body produces the vast majority of any cholesterol. Dietary sources only account for at most 15%, but then we're also counting people with genetic flaws who have a cholesterol metabolism error. In normal people dietary intervention tends to be able to only change cholesterol levels with less than 5%. Your own liver makes the rest.

Get tested before going on the diet. And get tested during if you have any doubts. And get a little wiser here: The International Network of Cholesterol Skeptics.

Meat and Protein
The advantages of protein are too many to describe here. The important thing is to get an adequate supply of them, and to get all types of protein - or rather all types of amino acids. Meat contains all the possible types of amino acids, though different meats differ. In this regard meat is the absolute king of nutrition. Some amino acids only found in meat (and eggs and dairy in smaller amounts) are e.g. cysteine. This is necessary to synthesize the multi-antioxidant glutathione in the body.

Meat also contains B12 and vitamin A and D in pure form. These are absolutely vital and cannot be obtained so easily elsewhere. B12 must be obtained from meat. Vitamin A and D are found as precursors in beta carotene and the cholesterol of the skin that can be transformed by the sun. However, in children these transforming processes do not work very well and they're dependent on a dietary supply of the real thing.

Be aware that if you suffer from disease, especially that of the bowel, you may experience trouble with digesting meat. In that case it is wise to remove the likely culprits from the menu, namely grains and other high carbohydrate foods. Then live for a while mostly on vegetables and fat, and take a "pre-digested" protein supplement. Ironically you may be severely amino acid deficient due to the disease. When the gut stabilizes itself you can re-introduce meat.

Restricting carbohydrates from the very hi-carb sources is the primary importance of the diet. Carbohydrates are only allowed from natural sources, and they simply tend to be rather low-carb pr. definition.

It would technically be possible to eat low-carb while eating bread, rice and potatoes. However, you'll quickly blow your daily carb allowance with a couple of slices of bread or a small cup of cornflakes. That way you won't even be able to eat broccoli for the rest of the day, and that's when the diet becomes difficult to follow. 30 grams of cornflakes contains 25 grams of carbohydrate, but you could've eaten 500 grams of broccoli instead to get those carbs.

Also, when the body is flooded with insulin, especially in a person that's insulin resistent, that person simply cannot burn fat for fuel. Insulin needs to be low-moderate in order for this to happen.
there is still moe to this article, but the rest of it is comparisons to other diet in our modern society and then a Q&A section.

i also took the time to not only post this but edit it to make it readable here.
Miss Muscle said:
It says peanuts and cashews are legumes. True of false? Is this is a mistake? If they are I didn't know that!
it was not only in this article by this doc but in several other articles also on this same subject by other docs as well. i'm sure a quick Google search would reveal the true answer though.