Paleo Diet and Paleolithic Diet Questions & Answers

Question

0

Im going to TRY to keep this short and sweet. Like me :) Im 23, 5'4" 135 pounds. Used to have severe adrenal fatigue/Hashimotos. Now its very mild adrenal fatigue, if any, and thyroid is normal with ARMOUR thyroid. Thanks to paleo, I've healed myself! I have been super low carb with out working out because of my adrenals, now Im moderate carb, between 80-100 Grams a day with lifting heavy twice a week, HIIT/circuit training one day a week and walking as much as possible, along with being a hairstylist that moves/walks most of the day.I intermittent fast twice a week and normally follow a 10/14 feeding schedule. (Eating between 8a-6p, some days 4p and fasting the rest) My carbs come from low sugar berries, apples and grapefruit. I eat grass fed meat, wild caught fish, pastured eggs, olive oil and coconut oil. No starchy carbs, No nuts, No dairy. I eat lots of non starchy veggies and a small amount of fruit in the morning or around work outs. Here is my question. I have had some days where I've had more fruit then others and a few splurges of dark chocolate/nuts. On the days that I eat a little more fruit/carbs, I feel SO much better and fuller longer then on the lower carb days. On the lower carb days I feel more tired, more hungry. Is it possible that I need more then 100 carbs a day? I am looking to loose fat and get some lean muscle. Has anyone experienced better fat loss with more carbs? Should I still stay away from starchy carbs for fat loss with my activity level? Would I benefit from a carb cycle?

Any help would be GREAT!

flag	asked Apr 26 2012 at 3:21 sarah J 191●2●4

Sam Knox · Answer 1 · 2012-04-26 17:04:57Z UTC

0

There's anecdotal evidence (low carb forums) that adding carbohydrate can accelerate fat-loss or break a stall. No clinical evidence, though.

answered Apr 26 2012 at 17:04

Sam Knox
3,729●2●13

	Im thinking of doing a carb refeed (Mark sission) style once a week. On a heavy lift leg day, having a banana and sweet potato with my post work out meal. and a sweet potato with lunch. Low fat high carb and then keeping carbs 80-90 the rest of the week. Opinions? – sarah J Apr 28 2012 at 0:48
	@sarah J: I like to keep things simple. I get my carbs from fruit, sweet potato, and white rice, and just try to maintain an average daily amount that supports my level of activity. Right now, that's about 100g/day. That seems to keep my glycogen stores full enough to get me through my workouts. I've found that as my fitness has improved and I get better adapted to a low-carb diet, the less sugar I need to burn during exercise. The point of a refeed, as I understand it, is to force glycogen stores to get bigger just by the sheer volume of carbs to prepare for an endurance event. – Sam Knox Apr 28 2012 at 2:56
	sarah J- Did you ever try the carb refeed? I'm interested to know how that went for you. I'm a small woman like you and I'm eating relatively the same way. For the most part, my body likes about the same carb range but about halfway into the week I feel like I need a big boost carb wise...I don't quite think I've gotten the carb re-feed figured out but think your banana/sweet potato plan sounds very smart. Let us know! good luck to you, Juni – Juni Jun 7 at 19:35

Kyle_FitFolks · Answer 2 · 2012-04-26 14:13:20Z UTC

Howdy Sarah.

You're probably over analysing this... or not enough.

I like results, so in order to get the shortest feedback loop I'd go with the following - more fats. You're depleting your glycogen stores quite frequently through the intermittent fasts & physical activity. Give your body access to more energy stores. Maybe think about adding avocados, nuts (use as a garnish, not a meal), or more animal fats. I'd also consider taking the fasting down to once a week. There's a fine line between zeroing your gauges & knocking yourself into a fat-storing, starvation survival mode.

If you don't notice favorable results with this approach within a week - start tracking. What do your macronutrient percentages look like on the daily, and on the week.

Lastly, what are you consuming pre/post workout (if anything)? Consider an instant glucose source post workout. I'm personally a big fan of 30 grams of protein mixed with 330ml (a small carton) of 100% coconut water.

Keep us abreast of how you get on.

Hack My Carb Intake For Fat Loss. Do I need more Carbs?

2 Answers