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Hack my diet... Please and Thank you!

by (631)
Updated October 30, 2014 at 4:53 AM
Created July 05, 2013 at 12:19 PM

I've been keeping a log on cronometer as of this past week, and I noted low calcium for the entire week (only 25% of recommended intake!).


My Diet:

Breakfast: 2 eggs, fried with 1 tbsp kerrygold butter, 1 whole raw cucumber with skin, 1 cup baby carrots.

Mid-day snack: Chai tea with 1 tbsp kerrygold butter

Lunch: 3 oz mahi mahi fish, 2 cups romaine lettuce, 2 cups cooked green beans.

Dinner: 1/2 medium sweet potato, (1) 1/4 lb hamburger

***The hamburger is not typically available and I end up buying more fish on the island.

Based on cronometer's "paleo" values, I'm getting 55.3 out of 28.2 recommended grams of protein, 39.6 grams carbs/recommended 37.7, 51.6 grams fat/recommended 54.4.


I'm: 150 lbs, 5'2", relatively active (Crossfit at least 30 mins/day, jump rope, walking all over the island because I don't have a car here)

I've gained weight when I moved home/ate horribly (gluten free junk food from family!) for January-April, then I moved to the island for vet school at 150 lbs. My normal weight is about 133-6 lbs. That's been my most stable weight, and I feel OK at that weight. I would've liked to have gone down 10 lbs to about 120 and added some lean muscle mass. Instead, I moved home, ate their food, and gained about 20 lbs in 3 months.

My doctor (chiropractor) said that moving to the island, my cortisol is likely up. She said to not to focus so much on losing weight at this point, and I'll adjust to the island and the stress of veterinary school within 2-3 months. I've been eating paleo, but I had added in some rice for the past 2 weeks with intense sugar cravings! I just made the switch back to potatoes because I won't eat so much of the potato like I will the rice (1/2 sweet potato versus eating 3 cups white rice/day!)

Basically, I'm looking for weight advice, and calcium advice. I'm worried I'm not getting enough calcium in my diet, without supplements. Also, I've having gut dysbiosis problems (yay candida), so I made some sauerkraut that should be ready in a week or so for some probiotics, because I think that's the root of my latest problems!

I'm allergic to dairy and I have celiac disease. I can get away with the kerrygold butter.

PS- I was following autoimmune paleo previously, but it's hard to eat here, so I added back eggs and I haven't seen any adverse effects from eggs/SMALL amounts of kerrygold. Last summer, I was very strict!

I can get wild caught fish very easily here in the caribbean, but I only buy the grassfed/finished organic beef when I can find it in the stores. Otherwise, there's only conventional beef and I'd rather take the fish over it! It's fresh! :) I'm making sauerkraut right now (at 8 days). I'm taking probiotics, and a supplement called Exspore! Dairy is pretty bad if I eat large amounts. I will get many skin issues with more than 1 or 2 tablespoons of butter/day. Ice cream or dairy in any coffee is a guaranteed breakout. Cheese is pretty bad too! It's probably a good idea to make ghee.

7dab2d8c97e44d8d0c298e5c9d5d75bc
631 · July 12, 2013 at 3:36 AM

Thank you very much!

048dd52752c45129c1212bfffb37ca72
3150 · July 09, 2013 at 1:54 PM

Great, as a person who had the worst diggestions ever, with bloating, abdominal cramps, full food particles in my stool... one thing at least I've pretty clear regarding nutrition is that Paleo/grain-free works for the gut health. I personally don't have many problems with fruit but depending on gut flora, candida, etc it can certainly affect you, I bet you will be able to reintroduce it slowly with time, I'd start with berries and scale up to the most watery ones like watermelon, cantaloupe... :)

7dab2d8c97e44d8d0c298e5c9d5d75bc
631 · July 09, 2013 at 1:09 PM

Thank you! I should've mentioned, I use coconut oil usually (instead of the butter... I switch it up!). I'm working on the gut health! My gut definitely doesn't work as it should, but it's healing. Any excess fruit or honey will cause me to be all bloated and feeling run-down. That happened when I first came here because of all of the tropical fruit!

7dab2d8c97e44d8d0c298e5c9d5d75bc
631 · July 08, 2013 at 1:06 PM

Thank you! :-) I didn't realize it was that low until I added it up!

Aff97e82eccef9d957abdd7317f72457
180 · July 07, 2013 at 7:14 PM

yeah I would definetly up it by at least 500 calories if you are so active... I was netting around 1600 calories last summer when I was running almost every day (I'm 5'6") and started experiencing some pretty bad malnutrition symptoms (easy bruising, hair loss, bad digestion) and I was not even underweight. Better to fix it now before it gets bad =)

7dab2d8c97e44d8d0c298e5c9d5d75bc
631 · July 07, 2013 at 2:02 PM

I can get wild caught fish very easily here in the caribbean, but I only buy the grassfed/finished organic beef when I can find it in the stores. Otherwise, there's only conventional beef and I'd rather take the fish over it! It's fresh! :) I'm making sauerkraut right now (at 8 days). I'm taking probiotics, and a supplement called Exspore! Dairy is pretty bad if I eat large amounts. I will get many skin issues with more than 1 or 2 tablespoons of butter/day. Ice cream or dairy in any coffee is a guaranteed breakout. Cheese is pretty bad too! It's probably a good idea to make ghee. Thanks

7dab2d8c97e44d8d0c298e5c9d5d75bc
631 · July 07, 2013 at 1:58 PM

Thank you! That's probably right. Just added up to 1000 cals or less based on chronometer!

7dab2d8c97e44d8d0c298e5c9d5d75bc
631 · July 07, 2013 at 7:09 AM

Thank you! That's awesome. Right now, I'm having difficulty with Anatomy, but this too shall pass. Thank you for the website. I'm wondering if I'm maybe eating too little. I'm finding it difficult to eat over 1200 calories a day, because beef is available in limited supply, as are most other meats. Oils are expensive here, so I'm eating mainly fruits and veggies. Yikes- I hope paleo in vet school will help!

7dab2d8c97e44d8d0c298e5c9d5d75bc
631 · July 06, 2013 at 2:32 PM

Any ideas on the calcium being too low?

7dab2d8c97e44d8d0c298e5c9d5d75bc
631 · July 06, 2013 at 2:29 PM

Thank you! Looks great!

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4 Answers

Aff97e82eccef9d957abdd7317f72457
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180 · July 07, 2013 at 1:25 PM

my initial reaction was that you are not eating enough... although you are 5'2, less than 1200 calories when doing cross fit and walking everywhere is very low!

Aff97e82eccef9d957abdd7317f72457
180 · July 07, 2013 at 7:14 PM

yeah I would definetly up it by at least 500 calories if you are so active... I was netting around 1600 calories last summer when I was running almost every day (I'm 5'6") and started experiencing some pretty bad malnutrition symptoms (easy bruising, hair loss, bad digestion) and I was not even underweight. Better to fix it now before it gets bad =)

7dab2d8c97e44d8d0c298e5c9d5d75bc
631 · July 07, 2013 at 1:58 PM

Thank you! That's probably right. Just added up to 1000 cals or less based on chronometer!

7dab2d8c97e44d8d0c298e5c9d5d75bc
631 · July 08, 2013 at 1:06 PM

Thank you! :-) I didn't realize it was that low until I added it up!

048dd52752c45129c1212bfffb37ca72
1
3150 · July 07, 2013 at 11:04 AM

Your plan seems pretty solid, I'd just say if you can try to mix as many food variety as you can, for instance if you can replace some days fish for seafood and or seaweed I think you could step up your diet a lot.

Also as for meats, try rotating sources, beef, lamb, pork... might be even chicken/turkey. Some may say they are high in omega 6, I think if you can get good stuff from non intensive farming, it will be ok.

For calcium, you can get a little bit from fish, eating a lot of greens like spinach, kale, broccoli.. you can get decent amounts. Don't know if you have any concerns with them, being celiac don't know if you are concerned about Hashimoto's possible related issues and afraid of goitrogens from cruciferous... I guess once in a while they will be ok.

I'd try taking as much sun as I can (well not so much that you could get burnt of course). Vitamin D3 plays a huge role in calcium delivery to the bones, as well as Vitamin K2. You can get plenty of D from sun and eggs, dairy and meat. As for Vitamin K2... it's a little bit more hard but butter has some I think as well as aged cheese so at least you're lucky to be using butter. You might try doing your own Ghee if you really are dairy intolerant, butter has some protein traces. Are you sure are dairy intolerant? To what? Casein, Whey or Lactose? Have you tried goat or sheep's dairy products?

Frankly if you're feeling well at the moment don't think you have a lot to worry about. Most people has enough dietary calcium, but what your body does with the calcium seems more important. If not eating grains and legumes at least you seem in the right track for calcium absorption.

But I'd try to get the candida thing solved ASAP, proper gut health is king. Have you considered coconout oil? I know is really expensive but might aid in this regard...

And as for the weight, I'd not worry also a lot about it. You seem to be pretty low calorie based right now, lowering more might bring some nutritional deficiencies. So if you want to slim down, then I bet getting more active and solving underlying issues (if celiac then most probably also some form of metabolic syndrome, will get better as time goes by in paleo, have faith) is you only way to go. If you already do Crossfit, then I would not do very much apart from trying to walk a lot and just move.

7dab2d8c97e44d8d0c298e5c9d5d75bc
631 · July 09, 2013 at 1:09 PM

Thank you! I should've mentioned, I use coconut oil usually (instead of the butter... I switch it up!). I'm working on the gut health! My gut definitely doesn't work as it should, but it's healing. Any excess fruit or honey will cause me to be all bloated and feeling run-down. That happened when I first came here because of all of the tropical fruit!

7dab2d8c97e44d8d0c298e5c9d5d75bc
631 · July 07, 2013 at 2:02 PM

I can get wild caught fish very easily here in the caribbean, but I only buy the grassfed/finished organic beef when I can find it in the stores. Otherwise, there's only conventional beef and I'd rather take the fish over it! It's fresh! :) I'm making sauerkraut right now (at 8 days). I'm taking probiotics, and a supplement called Exspore! Dairy is pretty bad if I eat large amounts. I will get many skin issues with more than 1 or 2 tablespoons of butter/day. Ice cream or dairy in any coffee is a guaranteed breakout. Cheese is pretty bad too! It's probably a good idea to make ghee. Thanks

7dab2d8c97e44d8d0c298e5c9d5d75bc
631 · July 12, 2013 at 3:36 AM

Thank you very much!

048dd52752c45129c1212bfffb37ca72
3150 · July 09, 2013 at 1:54 PM

Great, as a person who had the worst diggestions ever, with bloating, abdominal cramps, full food particles in my stool... one thing at least I've pretty clear regarding nutrition is that Paleo/grain-free works for the gut health. I personally don't have many problems with fruit but depending on gut flora, candida, etc it can certainly affect you, I bet you will be able to reintroduce it slowly with time, I'd start with berries and scale up to the most watery ones like watermelon, cantaloupe... :)

C7fd8c6173e4875900219fc5a66753e0
1
60 · July 07, 2013 at 12:01 AM

hey there - fellow veterinarian (just graduated last year) I also have been struggling with weight - put on about 60 lbs in vet school (yikes). have lost 30 eating paleo, now need to get on with the other 30. as far as the calcium goes, mark sisson has a good article: http://www.marksdailyapple.com/calcium-for-women/#axzz2YJSuYcQW otherwise the only thing I would suggest is maybe you're eating too little? that was hard for me to get over at first, counting calories severely, but soon realized if your calories are not coming from processed sugar and instead healthy fat and protein you can have more. also look into kombucha for another source of fermentation.

7dab2d8c97e44d8d0c298e5c9d5d75bc
631 · July 07, 2013 at 7:09 AM

Thank you! That's awesome. Right now, I'm having difficulty with Anatomy, but this too shall pass. Thank you for the website. I'm wondering if I'm maybe eating too little. I'm finding it difficult to eat over 1200 calories a day, because beef is available in limited supply, as are most other meats. Oils are expensive here, so I'm eating mainly fruits and veggies. Yikes- I hope paleo in vet school will help!

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1
10 · July 06, 2013 at 1:40 PM

Good stuff! Check out the eating for energy diet at choppysreviews.com/eating-for-energy/ It`s based around paleo but I find it to be more effective.

7dab2d8c97e44d8d0c298e5c9d5d75bc
631 · July 06, 2013 at 2:32 PM

Any ideas on the calcium being too low?

7dab2d8c97e44d8d0c298e5c9d5d75bc
631 · July 06, 2013 at 2:29 PM

Thank you! Looks great!

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