The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy by Mark Sisson is a journey through human evolution, comparing the life and robust health of our hunter-gatherer ancestors with a day in the life of a modern family. The author offers a solution in 10 empowering Blueprint Lifestyle Laws: eat lots of plants and animals, avoid poisonous things, move frequently at a slow pace, lift heavy things, sprint once in a while, get adequate sleep, play, get adequate sunlight, avoid stupid mistakes, and use your brain. The reader learns how the right high-fat diet can actually help one lose weight and how popular low-fat, grain-based diets might trigger illness, disease, and lifelong weight gain. The author presents a comprehensive, well thought out paleo style eating plan in a humorous and organized manner. He backs up all his work with research, natural wisdom, and historical timelines. He disputes the role of dietary saturated fat in causation of arteriosclerosis, the role of cholesterol in promotion of heart disease, and the costly over-promotion of expensive, potentially toxic statin drugs. He criticizes our massive overeating of refined carbohydrates and urges avoidance of grains, cereals, bread and sugar. There is specific recommendation for "primal" food including more natural healthy fats and meats, fruits, veggies, and nuts. Some reviewers consider this to be the best of the various paleo books. The many Amazon reviews average to 5 stars. The author's popular and worthwhile web site: Mark's Daily Apple. The 2nd Edition was published January 14, 2012.

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Paleo Diet (Paleolithic, Primal, Caveman, Stone Age ...

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By Kelly Bonyata, IBCLC

Yes! Nursing mothers can lose weight safely if they follow some basic guidelines.

Wait until your baby is two months old before dieting Its best not to do anything consciously to lose weight until after the second month. This gives your body enough time to successfully establish a healthy milk supply that is less likely to be adversely affected if your caloric intake is restricted. Breastfeeding your baby, on average, burns 200-500 calories per day (above what you needed to maintain your pre-pregnancy weight) so keep in mind that even without a weight loss program you are burning extra calories.

Breastfeed without restriction Research tells us that both more frequent breastfeeding and breastfeeding longer than six months increases maternal weight loss.

Eat at least 1500-1800 calories per day While nursing, you should not consume less than 1500-1800 calories per day, and most women should stay at the high end of this range. Some mothers will require much more than this, but studies show that going below this number may put supply at risk.

Keep weight loss at less than 1.5 pounds per week Most moms can safely lose up to 1.5 pounds per week or 6 pounds per month after the second month and not affect milk supply or babys well being. One study has suggested that short-term weight loss of 2.2 pounds (1 kg) per week is not a problem (in this study, moms dieted for 11 days).

Decrease the calories gradually A sudden drop in calories can reduce milk supply. Some moms notice this during an illness, although dehydration and/or medication use could also be a factor in reduced milk supply when mom is sick. It has been hypothesized that a sudden calorie decrease can cause moms body to go into starvation mode and cut nonessential resources such as milk production.

Avoid quick-fix solutionsLiquid diets, low-carb diets, fad diets, weight loss medication, etc. are not recommended while breastfeeding.

Make dietary changes decrease your fat intake to 20-25% or less of total calories; keep your protein intake up to prevent loss of muscle mass (Recommended Intake of protein for nursing mothers is 65 grams/day for the first 6 months and 62 grams/day between 6 and 12 months).

Spread your calorie intake out instead of 2-3 meals, eat 3 smaller meals with snacks between. Your body will be less likely to go into starvation mode if you are eating small amounts throughout the day.

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KellyMom: Can I Diet While Breastfeeding

Overview The aim:

Depends, but may include weight loss, heart health, and diabetes prevention or control.

Balanced Diet: These diets fall within accepted ranges for the amount of protein, carbs, fat and other nutrients they provide. Learn More

Going vegetarian could help shed pounds and fend off chronic diseases.

You can cook up a perfectly healthy, meat-free menu that supports weight loss and reduces the risk of heart disease and diabetes.

Well, which kind of vegetarian do you want to be? Most choose a lacto-ovo approach, turning their backs on meat, fish, and poultry but still eating dairy products and eggs. (Lacto-vegetarians, meanwhile, also nix eggs, whereas ovo-vegetarians also nix dairy; vegans exclude all animal products.) For the lacto-ovo camp, the governments 2010 Dietary Guidelines can help you develop a healthy plan. You can skip over the first 80 pages and just figure out how many meatless calories you should eat (Appendix 6, page 78) and where they ought to come from (Appendix 8, page 81) to get all the nutrients you need.

A daily 2,000-calorie diet, for example, should include 2 cups of fruit; 2 cups of vegetables; 3 cups of dairy, 6 ounce-equivalents of grains, and 5 ounce-equivalents of protein. The fine print will tell you how much actual food is in an ounce-equivalent. For grains, one ounce-equivalent is a slice of bread or a 6-inch tortilla; for protein, its an egg or quarter-cup of cooked beans. As with any diet, boredom is avoided through variationlike incorporating different-colored veggies and sources of protein to get the nutrients you need.

If that sounds tedious, countless books offer structure with vegetarian meal plans and recipes. The Internet is also full of good information. On its website, Oldways, a nonprofit food think tank, simplifies with its vegetarian food pyramid, which it codeveloped with the Harvard School of Public Health. The Mayo Clinic also offers tips to get started.

You dont have to go cold turkey. You could start by preparing a couple meat-free dishes each week, and gradually make more substitutionstofu in stir fry instead of chicken, say, or grilled veggie burgers instead of beef. If your aim is also weight loss, amp up your exercise routine and eat fewer calories than your daily recommended max.

Do: Try tofu.

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Vegetarian Diet -- What You Need to Know -- US News Best Diets