I'm pretty overtrained right now, and my doctor has forbidden upper-body strength training for a few weeks because of an overuse injury. I'm still overweight (5'5" 189lbs) and was just starting to lose despite months on paleo. I also want to minimize muscle loss. How can I tweak my paleo diet so I don't gain fat while I take it easy for a while?
Hi Aimee, obviously it would help to know what your current diet looks like to best suggest how to tweak it. But essentially I would suggest you stick to the basics. Get good sources of meat, don't worry about adding or removing fat - just take it as it comes. And then add a different veg on the side each meal. I'd also concentrate more on meal timing - this would be a good opportunity to learn to only eat when hungry, and possibly experiment with some fasting if you haven't already.
Also, maintaining low intensity activity (walk, swim, cycle) well within your comfort zone will make a big difference. If you feel hungry, try going for a walk and see if it lasts. You can probably still do 10 minutes of sprint training once a week as well. You'll be able to recover the muscle mass when you start using the muscles again, but the important thing is to get your body fixed and working properly.
I would suggest you drop the protein level a little and up the fat to offset (if indeed you change your diet at all, which may not be necessary).
And then (just) focus on the non-diet elements. Just walk, walk and walk some more...no stress on your upper body, giving time for your injury to heal but will keep everything else ticking over and your weight loss on track.
You may lose a little upper body muscle mass in those few weeks, but not so as you need to worry about it too much, as long as you keep losing fat and keep fit generally.
EDIT: in brackets...
Over-training could mean a lot of things, from injuries to adrenal fatigue like stuff so give more specifics about how you're hurt.
Need more diet details too. How strict paleo are you? Eating ONLY meat, veggies, some fruit, some safe starches and a bunch of saturated fat? I might eat slightly lower carb while you're not working out but that's me.
If you were losing weight eating the way you were eating, why would you change the way you were eating to recover from an injury?
Just keep eating real food and things will correct themselves, your body will repair itself and the weight will come off as a nice side effect.
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