Paleo Challenge Point System

Paleo Challenge Point System

In your journal you should have a daily log of your food intake. Every week you start with 100 points. For every cheat that you have during the week you need to subtract 5 points per serving.

Cheats constitute:

  • All Dairy
  • Milk in coffee is only -1
  • Grains- Rice, bread, pasta, cake, cookies, cereal ect.
  • Legumes- Peanuts, soy beans, lima beans, kidney beans, ect.
  • Packaged/processed food
  • Fast food
  • Artificial sweetener
  • Soft drinks and juices
  • Added sugar
  • Alcohol other than red wine and tequila
  • Each day that you take 2.5g of fish oil add 2 points. You want high-dose fish-oil.
  • Each day that you come to CrossFit Yuma and do the WOD add 3 points
  • You do not get double points for double workouts
  • If you workout outside of CrossFit add 3 points– walking, the elliptical, and bicep curls DO NOT COUNT! You know what is worth doing at this point, don’t cheat!

VERY IMPORTANT

  • You are not following the Paleo diet if you are not consuming any fruits or vegetables. Each day that you eat less than 3 servings of fruits and vegetables subtract 10 points.

FOODS THAT ARE ENCOURAGED:

Lean Meats:

  • Lean beef (trimmed of visible fat)
  • Beef Jerky (check label for added sugar)
  • Flank steak
  • Top sirloin steak
  • Extra-lean hamburger
  • Lean veal
  • Lean pork (trimmed of visible fat)
  • Pork loin
  • Pork chops
  • Lean poultry
  • Chicken breast
  • Turkey breast

Eggs

Fish:

  • Bass
  • Bluefish
  • Cod
  • Eel
  • Grouper
  • Haddock
  • Halibut
  • Herring
  • Red snapper
  • Salmon
  • Scrod
  • Shark
  • Striped bass
  • Tilapia
  • Trout
  • Tuna

Shellfish:

  • Clams
  • Crab
  • Crayfish
  • Lobster
  • Mussels
  • Oysters
  • Scallops
  • Shrimp

Fruit:

  • Apple
  • Apricot
  • Avocado
  • Blackberries
  • Blueberries
  • Cantaloupe
  • Cherries
  • Cranberries
  • Grapefruit
  • Grapes
  • Honeydew melon
  • Kiwi
  • Lemon
  • Lime
  • Nectarine
  • Orange
  • Passion fruit
  • Peaches
  • Pears
  • Pineapple
  • Plums
  • Pomegranate
  • Raspberries
  • Rhubarb
  • Star fruit
  • Strawberries
  • Tangerine
  • Watermelon

Fruits in moderation (high in sugar):

  • Mango
  • Banana
  • Fig
  • Guava
  • Papaya

Vegetables:

  • Artichoke
  • Asparagus
  • Beets
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collards
  • Cucumber
  • Eggplant
  • Endive
  • Green onion
  • Kale
  • Lettuce
  • Mushrooms
  • Mustard greens
  • Onions
  • Parsley
  • Parsnip
  • Peppers (all kinds)
  • Pumpkin
  • Spinach
  • Squash (all kinds)
  • Tomato
  • Turnip greens

Nuts and Seeds:

  • Almonds
  • Brazil nuts
  • Cashews
  • Chestnuts
  • Hazelnuts (filberts)
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios (unsalted)
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Walnuts

Oils:

  • Olive oil
  • Coconut oil

Coconut water

HERE ARE THE CHEATS (-5 POINTS PER SERVING):

Dairy Foods:

  • All processed foods made with any dairy products
  • Butter
  • Cheese
  • Cream
  • Dairy spreads
  • Frozen yogurt
  • Ice cream
  • Milk
  • Nonfat dairy creamer
  • Yogurt

Cereal Grains:

  • Barley (barley soup, barley bread, and all processed foods made with barley)
  • Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
  • Millet
  • Rice (brown rice, white rice, top ramen, rice noodles,      bas mati rice, rice cakes, Ricebas mati rice, rice cakes, Rice flour (all      processed foods made with rice)
  • Rye (rye bread, rye crackers, and all processed foods      made with rye)
  • Wheat (bread, rolls, muffins, noodles, crackers,      cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti,lasagna,      wheat tortillas, pizza, pita bread, flat bread, and all processed foods      made with wheat or wheat flour)
  • Wild rice

Cereal Grainlike Seeds:

  • Amaranth
  • Buckwheat

Legumes:

  • All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidneybeans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
  • Black-eyed peas
  • Chickpeas
  • Lentils
  • Peas
  • Miso
  • Peanut butter
  • Peanuts
  • Snowpeas
  • Sugar snap peas
  • Soybeans and all soybean products

Soft Drinks and Fruit Juices:

  • All sugary soft drinks and diet beverages
  • Gatorade
  • Vitamin water
  • Coke
  • Diet Coke
  • Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glycemic index)

Alcohol:

  • White wine
  • Vodka
  • Gin
  • Rum
  • Beer
  • Fourloco

Artificial Sweeteners:

  • Sweet and Low
  • Splenda
  • Equal

***Subtract 2 points per packet when using***

Condiments:

  • Processed salad dressings
  • BBQ sauce
  • Ketchup
  • Mustard (unless just mustard seeds and vinegar; check the label)
  • Miracle Whip
  • Anything made with soybean oil
  • Anything made with high frutose corn syrup
  • Anything with added sugar

 

12 thoughts on “Paleo Challenge Point System

  1. OK I’m willing to give a go. Even if I get 50% right, it’s better than what I do now. Now I’m off to make myself sick eating peanut butter, oatmeal, cheese burgers and Mexican food before the 15th.

  2. I have a list of foods that I’m wondering if they’re okay or considered cheats.

    quinoa
    almond milk (unsweetened)
    dried fruit (no added sugar)
    sweet potato
    agave nectar
    protein powder (whey, 3 grams sugar per serving)

  3. Quina- no, it’s considered a grain
    Dried Fruit- ok in moderation. For weight loss no more than 2 oz daily is suggested.
    Sweet Potato- it’s up to you, there are differing ideas of whether they’re Paleo or not. Just eat them in moderation.
    Almond Milk- ok
    Agave nectar- honey is a better option, but both would be hard for the Paleolithic man to find so if you have either it shouldn’t be consumed daily. While agave nectar is a low glycemic food that only contains 10% glucose the other 90% is fructose.
    Protein Powder – No, no processed sugars on the Paleo diet.

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