Free Your Personal Paleo Code: The 3-Step Plan to Lose Weight, Reverse Disease, and Stay Fit and Healthy for Life by Chris Kresser Page A

have in years—or maybe ever!
I’m really physically active. Should I eat more?
    If you’re an athlete or very physically active, you will generally need more calories and a higher carbohydrate intake, especially after working out. As a rough idea, if you’re seeking to maintain your current weight or gain muscle, you should aim to get about 25 to 60 percent of your calories from carbohydrates; if you’re trying to lose fat, aim to get between 7 and 20 percent of calories from carbohydrates. For protein, most athletes should aim for 0.8 to 1.0 grams of protein per pound of body weight per day if they’re trying to lose fat or maintain weight, and 1.0 to 1.25 grams per pound of body weight per day if they’re trying to gain muscle or increase performance. See chapter 18 for detailed recommendations for those with high activity levels.
I’m going out to eat. What do I do?
    If you’re dining out, choose a place that can accommodate your needs. Call ahead and ask if there are gluten-free items on the menu. Pick a restaurant that offers meat and vegetable dishes, and order a side salad. (Skip the dressing, since it may have sugar, and ask for vinegar and olive oil on the side instead.) If you don’t plan in advance, you could find yourself in a situation where you’re starving, and then you might end up eating a big plate of pasta because that’s all that’s available. The same rules apply when you’re traveling, and make sure you stock up on Personal Paleo Code–friendly snacks, such as nuts and veggies. See chapter 19 formore tips and tricks for sticking to your Thirty-Day Reset Diet when you’re eating out or on the road. Advance planning makes it possible!
I’m taking a lot of supplements. Should I continue taking them during Step 1?
    This one’s a little harder to answer. Always check with your health-care provider before starting or stopping any prescription medication or supplement. If you know the supplement helps you or you’re taking it for a specific purpose (for example, iodine for thyroid function), by all means, continue. If you can’t remember why you’re taking a certain supplement or if you’re uncertain about whether it’s helping you, I suggest stopping it during Step 1. Not all supplements are beneficial, and some may even cause harm. (I’ll discuss which supplements are mostly likely to help and which cause harm in more detail in chapter 18 .)
How can I stay organized and motivated? Will your website help?
    Go to ChrisKresser.com/PPC to register for the free Personal Paleo Code resources I mention throughout the book, including additional meal plans, recipes, and shopping lists; a Paleo troubleshooting guide; and other resources to take all of the guesswork out of it for you. Take a look around the website and familiarize yourself with what’s available. Print out charts or whatever you need, put them up on your refrigerator, and take them with you to the store if you get stuck. Don’t forget to get involved with the forum, where you can get support from other Personal Paleo Code users who may be dealing with similar issues and who may have helpful recommendations to get you through each phase of the program.
    If you’re having some difficulty beyond the usual adjustment period, don’t be alarmed. It doesn’t mean the Personal Paleo Code won’t work or isn’t a good choice for you. Not all damage done to the body is quickly reversible; sometimes the Thirty-Day Reset Diet isn’t enough to heal that damage without additional help. You may need to tweak things a bit, and add a few things to your program.
INFLAMMATION: WHY YOUR PERSONAL PALEO CODE WILL PROTECT YOU
    Throughout this book, I’ll be discussing foods and nutrients that may have inflammatory or anti-inflammatory properties. It’s important to note which of these can trigger inflammation or alleviate it, as this condition is the cause of so many modern, chronic diseases.
    When health-care professionals and scientists talk