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Can Someone Critique My Paleo Diet Plan?

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Updated about 11 hours ago
Created April 02, 2013 at 10:14 PM

I've strict Paleo for about a month now. (I had been doing it longer, about a year, but would occasionally cheat every 1 to 2 weeks.) Up until recently I was feeling really good, but the last few weeks that hasn't been the case. I also got bloodwork done and My Liver Enzymes are high. A long with a low white blood cell count. I'm only 20 years old. I don't drink alcohol. Ever.

I do work out 6 to 7 days a week though. Very strenuous exercise(Bodybuilding). Right now I'm currently taking a week off to see if my levels go back down. I'm still unsure what the culprit is. I was hoping it wasn't what I'm stating. I tend to stick to the same foods everyday, and this is what I've been eating for the past few weeks.

I'm 5'7 1/2 and weigh 140 lbs

Roughly 2500 Calories a day

Breakfast: 1 cup of egg whites, Handful of spinach, 2 cups of broccoli, 28 almonds, 8oz sweet Potato. Tablespoon of extra virgin olive oil

Lunch: 99% lean ground turkey(I don't weigh it, but it's a pretty standard size piece. roughly 6 ounces? Just your standard piece. Nothing excessive) 2 Cups of Broccoli, 28 almonds, 1 Tablespoon extra virgin olive oil, 8 oz sweet Potato

Dinner: 99% lean ground turkey serving, 2 cups of broccoli, 28 almonds, 2 tablespoons of extra virgin olive oil, 8oz sweet potato.

Snack: 99% Lean 4oz chicken breast( I Know for a fact it's 4oz. Comes packaged that way)

Anyway, is there anything I'm eating in excess that I need to moderate. I guess I'm concerned about not getting enough omega-3s... Can I get enough from Broccoli?

Somedays I feel great. Others I get bloated and abdominal cramping. Heaviness in my right side.

Any advice would be much appreciated. I really want to stick to Paleo because it has, for the most part, completely healed my Rosecea. My skin and my hair look perfect, and some days I truly feel amazing. Others I feel tired and fatigued.

Thanks

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2954 · April 18, 2013 at 5:09 PM

Eating like your did, for three years or so, is how I became disabled, the symptoms kept adding up and up. I don't know why that happened to me since in was eating "so healthy" compared to my friends. Now I need to eat a lot of fat cuts of beef, oily fish, liv er, tallow and lard... I had to start doing that the hard way, since I hated beef. But if I go a couple days without those foods I start having symptoms again, more and more severe.

19acef0aed67ef8dc1118d8e74edb349
2954 · April 18, 2013 at 5:02 PM

"Now I eat" not "No I eat"

19acef0aed67ef8dc1118d8e74edb349
2954 · April 18, 2013 at 5:01 PM

Your body needs saturated fat and cholesterol too to make use of certain nutrients, make your hormones and repair damage in your body. Hmm at the point I had the highest liver enzymes (NAFLD) I also ate the lowest amount of saturated fat and cholesterol. No I eat about 70% of calories from it and don't have high enzymes anymore at all. Since you're afraid too much saturated fat (according to conventional wisdom?) can give eczema, I suggest you start at 30 or 40% which is normal even by conventional wisdom I think.

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2954 · April 18, 2013 at 4:53 PM

I don't know if eating too much saturated fat can trigger eczema (my husband eats about 65% animal fat and it doesn't seem to trigger), but, it seems you're not eating *any* saturated fat at all. Zero - low - medium - high - excess... why not go from zero to medium ?

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589 · April 03, 2013 at 11:32 AM

I have had success with my rosacea using HCL with meals.

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0 · April 03, 2013 at 12:23 AM

Thanks dude. Appreciate the advice.

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14877 · April 03, 2013 at 12:19 AM

Idk brah. Good luck though. Congrats on the weight loss though

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0 · April 03, 2013 at 12:16 AM

Yeah I really don't want to have to put on weight if I don't have to, but these damn liver enzymes just won't go down! I can't recall the numbers right now either, but it's not like they're through the roof or anything.

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14877 · April 02, 2013 at 11:58 PM

really good at around the same 6-8%bf that I'm at. We have very similar builds, I'm just a little taller. So yeah, just ease up on the diet and increase cals. Also, really you should vary your food sources a little more. Increase cals by eating egg yolks, fatty fish, and lean steak.

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14877 · April 02, 2013 at 11:56 PM

But the heaviness on your right side I remember the feeling. It sucks. I got too low body fat and judged by a CT I had no fat surrounding any of my vital organs, so my liver was actually tugging whenever I would do impactful activities. that is what I think was causing the LEs to rise, not necessarily the eating disorder. In my experience the fat around the internal organs starts to be rapidly depleted once I get below about 3% body fat. 6-8% BF is really the sweet spot for me. I would recommend just letting your body get a little more mass on it and seeing how you feel. My bet is you'll feel

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14877 · April 02, 2013 at 11:52 PM

I don't know if your BF is too low, honestly. It's low but as males we naturally carry low body fat. It really depends on how far you've dropped from. No 140lbs is not too light for your height, but if your set point is around 180lbs it might be. Also, I don't know if you have an eating disorder or not. Generally if you're thinking that you might, you probably at least have the beginnings of one. Maybe seeing a doc would help.

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14877 · April 02, 2013 at 10:51 PM

Actually, you're eating a lot of only a few foods. I doubt the food choice is related to your elevated LEs, but switch it up, brah. vary your proteins, carbs, fats, and vegetables. Diversify your "toxins" as they say.

1edb06ded9ccf098a4517ca4a7a34ebc
14877 · April 02, 2013 at 10:49 PM

You're eating a helluva lot of almonds and oil though. You should try mixing up your fat sources to and still meet your macros. Egg yolks, avocado, and some red meat are all terrific sources of fat to incorporate into your diet in place of just almonds and olive oil

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1981 · April 02, 2013 at 11:42 PM

You are eating a lot of lean poultry and plant fats. Don't be afraid of animal fat. Ground beef is your friend.

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912 · April 02, 2013 at 11:21 PM

5-6 days of working out is probably too much. 3-4 is plenty. also, youre eating too much protein and not enough animal fat. i also see youre not eating any fruit, this seems like a very restricted diet and I would likely get bored on this diet pretty quickly.

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182 · April 18, 2013 at 4:35 PM

Okay so, in my opinion, I think you should be upping the animal fat for sure. If you're eating lean protein only, it's going to make you feel a little groggy. I'm a 21 year old college student and I know that I NEED the fat for fuel to get me through e day. Also, don't be afraid of a little fruit here an there. On occasion, switch up the sweet potatoes for a handful of strawberries! The lower sugar fruit helps with mood balancing and just makes me feel good in general. Here's my eating just to have something to compare to.

Breakfast: 4 whole grass-fed organic eggs Sometimes I mix a meat in with it/ sometimes I dice up a bell pepper in it

Lunch: a large full fat protein- whether fish, ground beef (80/20) or ground turkey Sometimes I mix in some bacon (no nitrite/nitrate and fully organic) and some type of veggie

Snack: banana with unsweetened coconut shreds and some almond butter

Dinner: similar to lunch

Key is, don't be afraid to mix it up. Variety is gooood and animal fat is better. :)

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0 · April 04, 2013 at 12:32 AM

I also often eat my meals in this order and over a 20-45 minute time span (Hey, I like to enjoy my food! haha)

Turkey, Olive Oil and Brocoli. I eat half of all that. Then I eat my Almonds. Then I finish the Turkey/olive oil with broccoli. THEN I eat my starchy carbs last. Does this eating pattern disrupt or cause digestion problems. Does it even matter?

Anyone think my body could possibly be malnourished from eating this way quite a while? Once again, I'm 140 lbs and that's roughly where I would like to stay. That's not underweight my definition of a BMI calculator, yet I'm scared I have symptoms of being malnourished.

19acef0aed67ef8dc1118d8e74edb349
2954 · April 18, 2013 at 5:01 PM

Your body needs saturated fat and cholesterol too to make use of certain nutrients, make your hormones and repair damage in your body. Hmm at the point I had the highest liver enzymes (NAFLD) I also ate the lowest amount of saturated fat and cholesterol. No I eat about 70% of calories from it and don't have high enzymes anymore at all. Since you're afraid too much saturated fat (according to conventional wisdom?) can give eczema, I suggest you start at 30 or 40% which is normal even by conventional wisdom I think.

19acef0aed67ef8dc1118d8e74edb349
2954 · April 18, 2013 at 5:02 PM

"Now I eat" not "No I eat"

19acef0aed67ef8dc1118d8e74edb349
2954 · April 18, 2013 at 5:09 PM

Eating like your did, for three years or so, is how I became disabled, the symptoms kept adding up and up. I don't know why that happened to me since in was eating "so healthy" compared to my friends. Now I need to eat a lot of fat cuts of beef, oily fish, liv er, tallow and lard... I had to start doing that the hard way, since I hated beef. But if I go a couple days without those foods I start having symptoms again, more and more severe.

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0 · April 02, 2013 at 11:58 PM

I should add that the reason my diet is so restricted, is because it's also an attempt to battle rosacea. It's been pretty successful so far too. This meant the elimination of fruits. Well... at least fruits that I thought were triggers before. I limited myself so much both to control Rosacea and stick to Paleo. The reason I try to avoid saturated fats is because I've heard that too much of them can lead to flare ups to.

You have no idea how much what I'm eating now has reversed my skin condition though. I don't find my diet boring at all. Love my almonds, love my sweet potatoes, and Ground turkey is delicious with veggies and olive oil! I've been sticking to this diet for months and never get tired of it.

The other day I had a salmon though for easter, and a week or two before that I threw it some grass fed ground beef. I agree that alternating some staples is essential to make sure I'm not missing out on different nutritional requirements.

0d2b1ff450021cca6683e4cecf2d6aec
589 · April 03, 2013 at 11:32 AM

I have had success with my rosacea using HCL with meals.

19acef0aed67ef8dc1118d8e74edb349
2954 · April 18, 2013 at 4:53 PM

I don't know if eating too much saturated fat can trigger eczema (my husband eats about 65% animal fat and it doesn't seem to trigger), but, it seems you're not eating *any* saturated fat at all. Zero - low - medium - high - excess... why not go from zero to medium ?

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0 · April 02, 2013 at 11:14 PM

@foeveryoung.

My weight loss total jump was from 180 to 140. But that was over a two year span. Just recently and this is over a 2-3 month time period, I probably lost another 10 pounds. Is 140 to low of a weight for someone who's 5'7. I think i'm getting all the calories I need and I don't look underweight at all. I'm at a pretty low BF though. Couldn't tell yeah the exact percentage, but I'm definitely low.

Here's a pic:http://i419.photobucket.com/albums/pp273/suburbanenemy52/9DA001DC-01FE-4DAF-B647-D7B6065489E9-2702-0000014CF6B8A084_zpsadbb801a-1_zps7e1789cb.jpg

I mean... Do I look dangerously underweight. I've had people tell me they're concerned that I might have an eating disorder, but I honestly don't think I do. I just eat 3 meals a day. Breakfast lunch and dinner and try to maintain my caloric intake.

I really don't think I have an eating disorder though, but I suppose now I'm considering the possibility because something is not right.

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14877 · April 02, 2013 at 11:58 PM

really good at around the same 6-8%bf that I'm at. We have very similar builds, I'm just a little taller. So yeah, just ease up on the diet and increase cals. Also, really you should vary your food sources a little more. Increase cals by eating egg yolks, fatty fish, and lean steak.

8e6b11bdc9cf9b520192289296b3ead5
0 · April 03, 2013 at 12:23 AM

Thanks dude. Appreciate the advice.

1edb06ded9ccf098a4517ca4a7a34ebc
14877 · April 02, 2013 at 11:52 PM

I don't know if your BF is too low, honestly. It's low but as males we naturally carry low body fat. It really depends on how far you've dropped from. No 140lbs is not too light for your height, but if your set point is around 180lbs it might be. Also, I don't know if you have an eating disorder or not. Generally if you're thinking that you might, you probably at least have the beginnings of one. Maybe seeing a doc would help.

1edb06ded9ccf098a4517ca4a7a34ebc
14877 · April 03, 2013 at 12:19 AM

Idk brah. Good luck though. Congrats on the weight loss though

1edb06ded9ccf098a4517ca4a7a34ebc
14877 · April 02, 2013 at 11:56 PM

But the heaviness on your right side I remember the feeling. It sucks. I got too low body fat and judged by a CT I had no fat surrounding any of my vital organs, so my liver was actually tugging whenever I would do impactful activities. that is what I think was causing the LEs to rise, not necessarily the eating disorder. In my experience the fat around the internal organs starts to be rapidly depleted once I get below about 3% body fat. 6-8% BF is really the sweet spot for me. I would recommend just letting your body get a little more mass on it and seeing how you feel. My bet is you'll feel

8e6b11bdc9cf9b520192289296b3ead5
0 · April 03, 2013 at 12:16 AM

Yeah I really don't want to have to put on weight if I don't have to, but these damn liver enzymes just won't go down! I can't recall the numbers right now either, but it's not like they're through the roof or anything.

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14877 · April 02, 2013 at 10:47 PM

Hey. I used to have high liver enzymes, but it was from an eating disorder. Have you recently lost a lot of weight? If that is the case, the liver enzymes will return to normal once your weight is stabilized.

Are you taking any strange supplements?

You're eating a helluva lot of almonds and oil though. You should try mixing up your fat sources to and still meet your macros. Egg yolks, avocado, and some red meat are all terrific sources of fat to incorporate into your diet in place of just almonds and olive oil.

you're also eating the same protein, carb, and vegetable sources. You should really mix it up, for uh you know possibly hormetic effects. vary your proteins, your carbs, and your vegetables. Diversify your "toxins," as they say.

1edb06ded9ccf098a4517ca4a7a34ebc
14877 · April 02, 2013 at 10:49 PM

You're eating a helluva lot of almonds and oil though. You should try mixing up your fat sources to and still meet your macros. Egg yolks, avocado, and some red meat are all terrific sources of fat to incorporate into your diet in place of just almonds and olive oil

1edb06ded9ccf098a4517ca4a7a34ebc
14877 · April 02, 2013 at 10:51 PM

Actually, you're eating a lot of only a few foods. I doubt the food choice is related to your elevated LEs, but switch it up, brah. vary your proteins, carbs, fats, and vegetables. Diversify your "toxins" as they say.

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1241 · April 02, 2013 at 10:46 PM

It seems like you're doing Paleo 1.0, which is likely too low in saturated fat. I'd recommend looking at something like Perfect Health Diet.

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