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Also known as the Primal diet, Caveman diet, Stone Age diet, or Hunter-gatherer diet, the Paleo diet includes fresh vegetables & roots, tart fruits, nuts, wild fish, free-range poultry, grass-fed meats, olive and coconut oils. Recently, the Paleo diet has surged in popularity, perhaps as a reaction to refined food and the modern diseases that go along with it. Fruits – especially tart fruits, such as lemons, limes, grapefruit, tart apples and berries. Paleo foods contain no refined or processed ingredients, no gluten, grains, dairy, or sugars.  It excludes agricultural ingredients and any foods that did not exist during Paleolithic times. Processed and refined foods, such as: Alcoholic beverages, Soft drinks, Artificial sweeteners, Potato chips, Bread, etc.
The Paleo Diet is highly beneficial as it eliminates many of the common allergens and problem foods in our diet.
Fermented Mango Carrot RelishThis refreshing relish adds zingy flavor and vibrant color to any meal.
5-Minute Sprouted Buddha BowlBreakfast, lunch or dinner, this is a great way to use leftovers. I’ve discussed 5 Ways to Measure Your Body Fat Percentage, Ideal Body Weight Formula, and even showed you Body Fat Percentage Pictures of Men & Women, but what is your ideal body fat percentage? The chart below from the American Council on Exercise (ACE) is one of the most commonly used body fat charts.1 As you can see, women have a higher body fat percentage relative to men for a given level.
The limitation of the ACE chart is that while it takes into account gender differences, it does not take into account your age, which is exactly why I included the next two charts.
AccuFitness is the maker of the popular Accu-Measure Body Fat Caliper, which is a one-site skinfold body fat measurement method.
In case you don’t understand how to read this chart, just find your age on the left hand column, then see the corresponding body fat percentage to the right. You may have noticed as your age increases, your acceptable body fat within these ranges increases as well.
Digging a little deeper, there are 3 types of fat: subcutaneous (under the skin), visceral (around the organs), and intramuscular (in between muscle, like a marbled steak).
With all this said, please don’t allow the media to affect your perception of your own body. If you achieve 12% body fat without losing any muscle, then your body weight will be 175lb.
Regarding losing body fat from the midsection, it’s primarily a nutritional challenge.
It sounds like you have hit a plateau, so I think if you implement the aforementioned strategies, they can help you overcome the plateau and get into fat burning mode. So it seems the body fat values of the different tools of similar method are nicely consistent, however the methods of measurement vary a lot – all the way from suggesting I am under fat to over fat according to typical published tables. I measure my body fat daily with each tool and average the values for each technique on a weekly basis. Once I tried to get a water submersion measurement, but I had to jump in the deep end of a pool and climb into the submerged weighing basket. It’s possible your body fat is that low, but just from my experience, it may not be accurate.
If it helps any I’m half Cherokee (but I look white other than in body frame) and have rather broad shoulders so could that have something to do with the results being different?


I think the most efficient way to change your body is strength training 2-3x per week in combination with some traditional, or preferably anaerobic type of cardio (i.e. It excludes all processed and refined foods, sugars, sweet fruits, grains, beans, GMO foods, seed oils, and dairy products.  The modern Paleo diet is part of a whole food lifestyle with exercise, and it has many interpretations. We can look for inspiration to our ancestors, who were were physically strong, fit, and active. Loren Cordain, one of the world’s leading experts on the Paleolithic diet, and author of the best-selling book The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat. Basically Paleo foods contain 100% whole ingredients that you could find in the wild before the time of agriculture or domesticated animals.  Paleo foods are as close to their original state as possible.
When we remove refined and inflammatory foods from our diet, we reduce the risk of chronic diseases such as diabetes, arthritis, obesity, heart disease, and cancer.
These bite-size Paleo cookies are absolutely irresistible, with chocolate chips, spices, and a hint of orange zest. It takes 5 minutes to prepare and 1-2 weeks to ferment, so that every bite feeds your healthy micro-biome.
This meticulously researched and marvelously executed book will delight extreme and moderate Paleo connoisseurs alike. What is a healthy, realistic body fat percentage to shoot for so you can have that lean, toned body you desire?
Women have more fat because of physiological differences such as hormones, breasts, and sexual organs. When you buy the product, AccuFitness includes a body fat percentage chart based on research by Jackson & Pollock (which has become the industry standard) that I think both aesthetically and from a health perspective is right on the money. So if you are a 30 year old man, a body fat percentage of around 12.7% is considered ideal.
The amount of subcutaneous body fat you have may stay the same, but the visceral and intramuscular fat may increase as you age.
Ace Lifestyle & Weight Management Consultant Manual, The Ultimate Resource for Fitness Professionals.
Healthy percentage body fat ranges: an approach for developing guidelines based on body mass index. Association of all-cause mortality with overweight and obesity using standard body mass index categories: a systematic review and meta-analysis.
What I would recommend is tracking your food intake for a few days and then seeing how many calories you are eating. They had to walk many miles to gather food, migrate to distant areas, and outrun wild animals.
Cordain studied human diets during the Paleolithic period spanning 2.5 million years, gleaning evidence from microscopic scratches and wear patterns on teeth. Most people on the Paleo Diet report that they lose weight and experience higher energy levels. An additional 100,000 are diagnosed with Parkinson’s disease each year, with countless cases unreported. Carrot, mango, and ginger combine well with many dishes, like Paleo Meatloaf and Paleo Chicken Parmesan! We all have different shapes, sizes, and fat distribution profiles, but I think the chart above is a good starting point.


I would like to cut this percentage to about 12%, but I don’t want to lose any weight overall. After I lost the weight I noticed that when I stand infront of the mirror and tighten my stomach, my abs show much more, so i have a 4 pack now. Just two hundred years ago, Lewis and Clark crossed the Pacific Northwest wilderness on foot with a company of soldiers, walking as far as 50 to 75 miles per day.
Cordain researched the evolution of human diet and the links between modern diets and disease.
Older individuals tend to have a lower body density for the same skinfold measurements, which is assumed to indicate a higher body fat percentage. I work at a highly busy job and I am always off my feet and constantly lifting things and climbing ladders. I just started training for a half marathon that takes place in mid-October and decided to check my body fat. Cordain, our ancestors were omnivores, eating a hunt-and-gather diet of fresh wild fruits, vegetables, and animals, depending upon the climate in which they lived. Older, athletic individuals, however, might not fit this assumption because their body density may be underestimated. I noticed how after i lost those 10 pounds, when I tighten my abdominals as I stand facing the mirror I notice my abs show alot more now and I have a 4-pack.
So my question is what can I do to get a defined stomach, my only problem is the belly, because I have nice arms and broad shoulders and strong legs as well. The major difference between their diet and our modern diet is the development of agriculture about ten thousand years ago, which brought us grains and legumes (beans). Neuropathy is a disease that affects an estimated 20 million Americans, and 60% of diabetics suffer from it. My question is whether I should be concerned at all about my body fat becoming too low over the course of training for the half marathon.
More recent changes to grain cultivation and processing methods came around 120 years ago with the advent of refined flour. Both Parkinson’s and Neuropathy are neuro-degenerative diseases involving the brain and peripheral nervous system. My question is what can I do to lose this belly because the muscle is there its just my belly that kills me.
In the last sixty years, industrial farming techniques, pesticides, preservatives, chemicals, and longer shelf lives have brought major changes to our tables.
The Paleo Diet attempts to return to the fresh living foods that humans were genetically designed to eat. One more thing is that I dont have time to go to the gym so I dont lift to much weight only at my job that I am always off my feet and moving around.



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