Book Review: The Paleo Diet

The Paleo Diet: Revised Edition
By Loren Cordain
John Wiley & Sons (2011)
Reviewed by Holly R. Layer, RD

Claims:

The idea of ‘paleolithic eating’ emerged in the 1970s after research by a gastroenterologist and was first popularized by Loren Cordain, in his initial 2002 book. This revised edition includes updated research and slightly different recommendations for types of oils to consume, saturated fat and the increased benefit of the Paleo diet for those with autoimmune diseases.

Cordain writes that our “genes determine our nutritional needs,” and that our “genes were shaped by selective pressures of our paleolithic environment.” Thus, we are healthier when we eat the way our ancient hunter-gatherer ancestors did. In fact, Cordain claims that indigenous peoples were almost disease and ailment-free, citing that while hypertension is the greatest risk to Americans, the Greenland Eskimoes, studied in the 1960s and 1970s, were found to be free from heart disease despite their diet high (60%) in animal foods. Cordain calls becoming lean and fit like our ancestors “our birthright.”

Synopsis of Diet Plan:

Cordain lays out the six ‘ground rules’ for the Paleo Diet, which are based on a ‘Stone Age’ diet: ‘Eat lots of lean meats, fresh fruits and vegetables.’ Cereals/grains, legumes, dairy and processed foods are out. Seven ‘keys’ of the diet elaborate on the foundation of the diet, addressing protein and carbohydrate intakes, fiber, fat, potassium and sodium, pH and vitamins and minerals.

Understanding that many readers may balk at the thought of omitting so many staples of their current diet, Cordain provides three ‘levels’ for those attempting to go Paleo: an ‘entry’ level in which three meals a week are non-paleo, a ‘maintenance’ level in which two meals per week are non-paleo, and the ‘maximal weight loss’ level in which only one meal per week is non-paleo.

While the book and eating plan themselves are not primarily focused on weight-loss, Cordain all but guarantees that adopting a paleo eating plan will promote weight loss, and dedicates a chapter to weight-loss success stories.

Nutritional Pros and Cons:

Cordain compares both a Paleo diet and the typical American diet side-by-side to see how they stack up on the Recommended Daily Allowances (RDAs). Unsurprisingly, the paleo meals—including Atlantic salmon, spinach salad, pork chops and steamed broccoli—outranked provided more than 100% in every category, while the American provided more than 80% in only seven of the 22 categories.

The book includes exercise recommendations and a ‘user’s manual,’ that includes information about eating and shopping for wild game meat and fish, the difference between and beneficial ratio of omega-6 to omega-3 fats in nuts and seeds, as well as helpful hints for dining out or traveling.

The book does address the acid-base loads of foods, and encourages readers to eat more alkaline foods as our typical diets contain more acidic foods that tax our kidneys. This may be too confusing a concept for most readers and remains to be proven as beneficial to our health.

Bottom Line:

While the book’s 25-page bibliography of references is extensive, there are no footnotes or easy way to cross-reference the particular study that corresponds to a particular claim. The Paleo Diet is as faddish a diet as they come, omitting not one but two entire food groups. However, a paleo eating style does promote the consumption of lean meats, healthy fats and plenty of fruits and vegetables, at the very expense of junk and processed foods. Admittedly, both food groups on the chopping block—grains and dairy—are not vital in our diets (as we can get all the vitamins, minerals, fiber and even calcium from fruits and vegetables), and often make up most of the less-nutritious foods we eat, such as crackers or cakes or sweetened yogurts. Readers should be encouraged to adopt some of the healthy principles in the book, either by trying one of the outlined diet ‘levels’ or by simply allowing ‘real’ food to crowd out sweetened grains and dairy (and other processed foods) on their plates.

This book contains approximately 75 recipes and three sample two-week meal plans.

Book Review: Wheat Belly

Wheat Belly
By William Davis, MD
Rodale (2011)
Reviewed by Holly R. Layer, RD

Claims:

Dr. William Davis, a cardiologist who says he has put more than 2,000 of his patients on wheat-free diets, calls wheat ‘nutritionally bankrupt’ and claims it is the cause (or at least connected to) of weight gain, fat build-up, diabetes, as well as rheumatoid arthritis and dementia. Additionally, Davis says the wheat we eat today is the ‘transformed product of genetic research’ and that the weight we’ve gained as a society due to our wheat intake ‘isn’t our fault.’

Synopsis of Diet Plan:

Davis’ only ‘diet plan’ is that one should remove all wheat from their diet, but does not offer many suggestions on how to replace the absence of traditional wheat products in the diet. Only one chapter discusses ‘life after wheat,’ yet most of that is still focused on the consequences of having wheat in the diet and wheat ‘withdrawl;’ there are only 15 pages dedicated to what dieters CAN eat and a weeklong sample meal plan.

Instead, he spends much of the book vilifying wheat, and the genetic gymnastics that have changed the wheat from Bible times to the wheat we have today. He begins the book discussing einkorn and emmer wheat thousands of years before Christ, to its journey to the New World with Christopher Columbus and eventually its hybridization in the last 50 years. It is this hybridization, or genetic modification, in order to increase crop yields that Davis blames for our society’s health issues. All nine chapters in Part 2 of the book tie wheat to ailments such as insulin resistance, aging issues, heart disease and even skin problems.

Nutritional Pros and Cons:

Eliminating wheat from one’s diet will, inherently, create a calorie deficit if replaced with healthy options, like fruits and vegetables. In fact, Davis does mention the decrease in calories and offers eating larger portions of salads or vegetables as ways to make up for the lost calories. Those needing to lose weight may benefit from this decrease in calories. Additionally, much of what’s labeled as ‘junk food’ is made of or with wheat, and therefore eliminating those items can only have a beneficial effect on overall heat.

Davis does address, albeit briefly, that wheat is a source of fiber and B vitamins in the diet, and quickly points out that fruits, vegetables and nuts provide as much or more of those nutrients. While true, it’s questionable whether dieters who used to rely heavily on ‘fortified’ wheat products would include enough variety of those healthier options in their diets.

Bottom Line:

Yes, the wheat we eat today is different that the wheat people ate thousands of years ago. Yes, our society is dealing with myriad health issues, many of which can be improved with diet. However, is it really fair, or accurate, to place all the blame on wheat? Perhaps more blame should rest on the proliferation of processed junk food made with wheat instead. Eliminating wheat entirely is too restrictive for most dieters; in fact, the only true followers may be Davis himself and those with a wheat allergy.

The book contains 25 pages of recipes in Appendix B.

Book Review: Super Shred

Super Shred: The Big Results Diet
By Ian K. Smith, M.D.
St. Martin’s Press (2013)
Reviewed by Holly R. Layer, RD

Claims:

Dr. Ian K. Smith comes right out and tells readers that his Super Shred diet “is not meant for the long term.” He calls Super Shed ‘destination dieting,’ designed to help readers lose weight before an upcoming event, such as a reunion or wedding only four weeks away. In a previous book, Dr. Smith outlined his ‘Shred: The Revolutionary Diet,’ which is a six-week plan designed to be followed for the long term. He claims participants can lose up to 5 pounds a week, resulting in a 20-pound loss in four weeks. Dr. Smith employs three strategies to accomplish this rapid weight loss: negative energy balance, calorie disruption and sliding nutrient density.

Synopsis of Diet Plan:

The Super Shred program is four weeks in duration, and each week has a different ‘timeline’ of when to eat each day, and each day’s meal choices are outlined page-by-page. Dr. Smith recommends real, whole foods and puts almost nothing off-limits. He recommends drinking one cup of water before meals, starting the day with tea, limiting alcohol to three drinks a week and caffeine to two cups of coffee per day. Each week has separate guidelines, with week three being the most difficult. By changing meal times and sizes, Dr. Smith aims to rev up a participants metabolism in order to burn more fat. One day per week is devoted to calorie disruption, in which the calories consumed that day are significantly less than other days.

Dr. Smith suggests multiple meal options for every meal and snack during each day, such as a fruit smoothie, a protein smoothie, soup or small salad. He also gives calorie recommendations for meals and snacks, such as a 200-calorie ‘meal’ or a 100 calorie ‘snack.’

Nutritional Pros and Cons:

While Dr. Smith’s detailed plan offers lots of flexibility and encourages a variety of healthy food choices, dieters trying to ‘keep it simple’ or picky eaters may end up eating many of the same items, which could lead to boredom or a lack of specific nutrients. Because every day of every week is different, some readers may give up soon after starting, but others may like the meal plan and included grocery list. Dr. Smith encourages adding exercise for health and to help create ‘negative energy balance.’ He also introduces readers to ‘intermittent fasting’ one day a week, which can be an effective tool for weight management but may be too ambitious for most readers. His list of snacks by calorie-count (100 and 150) are extensive and can help dieters learn approximate calorie counts for common items, which may be beneficial down the road. Lastly, this plan doesn’t transition readers back to a more ‘normal’ eating pattern, nor is it designed to or should be used long-term, and therefore the chances of regaining lost weight are high.

Bottom Line:

Super Shred is simply a very detailed eating plan that puts dieters into a calorie deficit for four weeks in order to jump-start weight loss. When used as recommended, the diet plan can help those trying to lose weight see faster results and gain motivation to continue. The always-changing eating plan may be too much for some readers, but could appeal to those who like structure. In fact, it may very well be the detailed nature of the plan that keeps dieters from focusing on how few calories they are consuming. Conveniently, each day and week is written out separately; no flipping back-and-forth. Dr. Smith repeatedly tells readers that this plan is not designed for long-term use, and also recommends incorporating physical activity and increasing water intake.

The book contains approximately 50 pages of recipes for snacks, smoothies and soups.