I'm a 32 year old female, would like to drop about 20 pounds and new to Paleo. I was wondering if anyone could give me feedback on what I eat in a day. A little background...I was pretty much completely Paleo for a month having only two cheat snacks in that time. Once the month ended I justified eating non-Paleo more frequently and for the past three weeks have been alternating between Paleo/Non-Paleo days. The non-Paleo days always start with a healthy paleo breakfast and derail from there. I would really like to be more consistent and have cheat days only if there's a special occasion or something. Is there something I'm not eating that I could include to help with this? Sometimes cheats happen due to cravings and sometimes because I feel insatiably hungry. Here's my Paleo day diet (eating the same thing every day doesn't really bother me, not looking for variety necessarily, just consistency).
Breakfast--One or two eggs depending on hunger, fish oil pill Throughout the day in varying order: 1 chicken breast cooked in olive oil and garlic 1 Avocado Celery with 2 TBS almond butter 1 Green Pepper Snack before Crossfit (I do Crossfit 3-4 times a week): Mixed nuts and a handful of blueberries Dinner (After Crossfit)--Protein Shake--1 1/2 cup almond milk, i cup mixed berries, 1 cup spinach or broccoli, whey protein powder (not paleo, I know) Dinner (Noncrossfit Days)--Salad with two large scoops of tuna
I should mention that I started Crossfit about two weeks before really jumping into Paleo and have no problems sticking to the above on Crossfit days. I spend all day looking forward to it; I'm not going to screw it up by eating badly beforehand. How do I keep that same focus on nonCrossfit days?
To me it seems a little skinny on the fat, but I'm not a high-fat or low-fat zealot like you'll find on PH. I personally do pretty high fat, but that's because I run best there. So start experimenting with that. But my #1 rule is DO NOT DRINK YOUR CALORIES. That means cut that protein shake out after Crossfit (I won't go into my whole crossfit and weightloss rant here). But that protein shake is doing you no favors: eat. real. food.
Here's a typical day for me to give you an idea of real food that's enough to sustain my activity without the need for things like shakes. (and I fully admit to overtraining on crossfit).
T minus 30 min from the WOD:
T plus 30 min from the WOD:
Snacking while waiting for Dinner:
Snacking before bed
You'll see a macadmia nut weakness in my daily activities, and I just don't worry about it. Working out as hard as I do (rock climbing plus crossfit means about 9-10 workouts a week) I just get crazy hungry, so outside of meal time, I just snack on anything high-fat that I can.
Skip the olive oil and nut butter.
Eat meat and veg to taste
1-2 servings of fruit a day, less if you don't want it.
Use about 1-2TB of butter or coconut oil to cook your food.
Do it for 30 days, get reset and used to the diet and see how you are doing. Don't really restrict calories for 30 days.
Yes. Lower your fat intake on training days and increase your protein and carbs (using sweet potato, not grains). On rest days (non crossfit days), increase your fats (coconut oil, bacon, ground beef, salmon) and decrease your carbs (stay away from sweet potatoes and limit fruit).
Height, weight? Daily caloric intake? I need those to more accurately give you help. Figure out your TDEE (total daily energy expenditure) and if you're trying to lose weight, stick to eating at maintenance (what your TDEE is) on training days and eat -500cals on rest days. Fill yourself on rest days with fat and protein and keep carbs super low so you're getting most of your cals from fat and the rest from protein.
Thanks, everyone! I really appreciate all the input. I'm going to start adding bacon with the eggs and that will hopefully keep me full longer. Lunch I'll stay with the chicken breast, but switch to coconut oil and swap out the celery and nut butter for another vegetable cooked in oil. I like the coconut oil before Crossfit idea and will definitely start that. Is that too much coconut oil? I don't do so well with dairy so I'm hesitant to start doing butter. Also, for more info, I'm 5'1, 140. Dropped about 6 pounds the first month and haven't weighed myself since.
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