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Optimum macros for fat and weight loss

by (18)
Updated about 3 hours ago
Created May 08, 2012 at 12:45 AM

Hi there,

I'm a 46 y/o female who is eating Primal. My daily foods consist of free range organic eggs, chicken sausages (nitrate free), salmon, tuna, chicken, full fat yogurt, avocados, raw nuts (almond & cashews) and lots of vegetables. (no tubers) I currently do not eat fruit, and try to limit the nuts to no more than 1.5 servings.

I'm newly under the advise of a nutritionist who endorses this eating plan. Her words - "eat protein and vegetables".

I would like to drop about 7 pounds. My daily caloric intake is between 1200 - 1450, depending on my workouts. I currently practice hot yoga, do running/walking splits, walk, and lift weights once a week.

Can anyone suggest what my macros would be for increased fat loss? Any other suggestions on my food choices?

Thanks in advance ~ Jana :o)

Ce2083cca4a8eb4ba43b7927674c5d2c
18 · May 08, 2012 at 2:05 PM

Thanks. I don't mind boring - I like eating the same things every day. I going to try cutting out the nuts and yogurt and go to avocado no more than twice a week. I have a check in with the nutritionist in two weeks, and would like to have a positive visit - better nutrition levels and perhaps a few pounds gone.

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4 Answers

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14877 · May 08, 2012 at 1:32 AM

it's an extremely individual thing, and I honestly think that if you're eating real food within your proper calorie deficit range, reducing stress, and exercising properly you'll be able to lose fat and build muscle. Carb cycling works well for getting the last couple percentages of body fat off, but it's not imperative at all to get lean.

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242 · May 08, 2012 at 12:20 PM

Your diet seems fine to me, you're probably going to lose these 7 pounds in some weeks. But if you want to accelerate weight loss you should experiment cutting dairy, avocados and nuts. You should also experiment consuming as little carbs as possible.

It will make your diet kind of restrictive and somewhat boring, but it may be help you to get rid of these last 7 pounds.

Ce2083cca4a8eb4ba43b7927674c5d2c
18 · May 08, 2012 at 2:05 PM

Thanks. I don't mind boring - I like eating the same things every day. I going to try cutting out the nuts and yogurt and go to avocado no more than twice a week. I have a check in with the nutritionist in two weeks, and would like to have a positive visit - better nutrition levels and perhaps a few pounds gone.

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6087 · May 08, 2012 at 12:52 AM

I would echo the nutritionist. Eat protein and veg.

Rigidity in diet causes stress and will not be conducive to weight loss.

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809 · May 08, 2012 at 4:40 AM

I agree with forwveryoung. To add to this, balance out ligting and cardio a little more. If you dont want to bulk up (i.g lose weight), do light weight, several rep sets, and circuit style training (even if not truly crossfit style)... resistance training is definitely the way to go along with paleo eating, and mainly avoidance of stress.

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