Paleo Diet and Paleolithic Diet Questions & Answers

Question

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I've asked some questions recently re: how to to lose the last 10lbs, lean out, etc. I've decided to try to get below 50g carbs for a few days (this is day 3) and then try to stay below 75 or so until I'm to my goal. I'm also cutting back on fat a bit (just a bit). I've been feeling really hungry and I wanted to see if I could get some advice. Here is what I had yesterday, previous two days are very similar:

Breakfast- two hard boiled eggs, 1/2 avocado, coffee with cream Lunch- salmon (leftovers only about 2oz), cucumber, mushrooms, spinach, 1t olive oil Snack- chicken, cucumber Dinner- roasted chicken, kale chips, broccoli w/ ghee, decaf w/ cream

That put me at 1200 cal, 81 fat, 50 carb, 203 protein or 41%fat 48%protein 11%carb. When I checked how many calories I should be getting a day, it said to maintain my weight I'd need 2400. I planned to restrict by about 600 calories, but I can't get anywhere near 1800 calories without going up in carbs unless I eat straight coconut oil. I know some will advise that I do that, but I am trying to not go overboard with fat.

So, my question is, does my plan to do <50 carbs for a few days and then move to <75 until goal make any sense? And, does my menu look decent? Any advice on how to feel more satiated? I'm having trouble figuring out what exactly to eat when I'm feeling hungry. I would normally reach for a piece of fruit or some nuts, but that's out while I'm doing vlc.

For background: I'm 33yr, 143lbs, and 5'4. I do xfit, but I'm easing up over the next couple of weeks b/c I need a break. Also, I don't eat red meat or pork (except for bacon). I can share my reasons if you're really interested, but it's not relevant.

Thanks!!

flag	asked May 16 2012 at 12:35 twochickadeez 2,222●4●11

	I understand you don't want to go the coconut oil route, but how about eating fattier cuts of meat? Perhaps bacon with your eggs, a bit more salmon at lunch (add bacon to that as well?), make a pot roast for your lunch (as leftovers) and for dinner? – Jen May 16 2012 at 13:31
	To feel satiated, you really just need to eat more, plain and simple. Your body is telling you something. If you restrict calories that much you won't lean out, you'll lose muscle. Eat more bacon or sausage in the morning. Cook your eggs in butter and coconut oil. I hoep this helps. – Patrick May 16 2012 at 16:57
	I don't eat red meat (as of now). I like the idea of cooking my eggs in oil instead of hard-boiled. I really wasn't intending on eating 1200 calories, I was shooting for 1800, but I couldn't get there without increasing carbs or eating straight fat. Cooking in oil should help, thanks! – twochickadeez May 16 2012 at 20:24
	By the way, I had bacon with my lunch and I haven't been hungry all afternoon. – twochickadeez May 16 2012 at 20:25

MathGirl72 · Accepted Answer · 2012-05-16 15:16:00Z UTC

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Increasing the fat content will help you feel satiated longer. You don't necessarily need to eat straight coconut oil, but why not swap your roasted chicken for a rib-eye? Like Jen suggested, a pot roast for dinner with leftovers for lunch. They cook up beautifully in the crock pot. Cook more salmon so you have more leftover. Fry your eggs in grass-fed butter or coconut oil instead of hard-boiling them. Add some bacon to your menu.

answered May 16 2012 at 15:16

MathGirl72
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	I don't eat red meat or pork (except bacon). I like the idea of planning ahead though. I always have left-over chicken, but salmon is expensive! Definitely plan to cook my eggs in butter.. – twochickadeez May 16 2012 at 20:28
	I pick up tins of salmon and sometimes sardines from Trader Joe's for reasonable prices. Check your local market, just make sure you read the labels. I picked up some from a grocery store that had nasty ingredients in it. – MathGirl72 May 16 2012 at 20:38
	I bought a can of wild caught salmon recently. I'm not sure how to use it though...maybe in a cobb salad or something? – twochickadeez May 16 2012 at 20:55
	I've eaten it straight out of the can (the looks I get when someone comes into my office and I have a fork sticking out of a can of fish are priceless), I've mashed it with avocado and eaten it with celery and carrot sticks, made a salmon patty with a little coconut flour and olive oil, fried it in coconut oil, then eaten it with a fried egg. I've also thrown it into a salad. So many possibilities! – MathGirl72 May 16 2012 at 21:20
	Mixing with avocado sounds delicious! – twochickadeez May 16 2012 at 21:28

stopsnacking · Answer 2 · 2012-05-16 16:50:08Z UTC

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Instead of "3 squares and a snack" try intermittent fasting. Eat when you're hungry, don't eat when you're not. The food you eat when you're not truly hungry, is food your body didnt ask for.

answered May 16 2012 at 16:50

stopsnacking
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I don't usually eat when I'm not hungry. I have tried IF and like it, but it isn't something I'd want to do all the time. – twochickadeez May 16 2012 at 20:26

pinkpants1 · Answer 3 · 2012-05-16 18:27:54Z UTC

Hey there,

I have been experimenting with diet for almost the last year, starting with SAD choices and gradually moving towards paleo just on what made me feel better and more full. Started hardcore paleo about a month ago. I've been losing weight and have noticed a few things that help me feel full on fewer calories, basically more fat and protein. Last month I've been doing 50g of carb a day or less as well. I also try to get enough fiber everyday as well. When you lowcarb, you need to eat lots and lots of fat because that is what your body will run on and it helps you stay full.

A typical day for me is Breakfast: 3-4 eggs cooked in coconut oil, an entire avocado, almond milk, a few berries. Lunch: salmon 6-8oz, couple cups of broccoli. Dinner: turkey patty, fish oil (a whole tablespoon) maybe more veggies/almond butter or a few berries, depending on carbs left. Not sure on calorie count for the day but it would be around 1300-1500 guessing but I am not hungry.

Eating a high protein, fatty breakfast helps. I think you should increase your fat to help feel more full as well as eat more fiber-licious veggies and fruits. Easy low carb sources that I love are avocados and almond butter. When you lowcarb, you can subtract the fiber grams from the carb count as well, which allows you to eat more carbs (just make smart fiber-rich choices). Berries (raspberries are highest fiber & help satisfy my sweet tooth while low carb), broccoli, and avocado are staples I eat everyday. I do measure and weigh all my food (I know a paleo no-no) because I think if you are struggling with the last 5-10lbs and watching carbs, you need to be really careful. Eggs and salmon are great fatty choices as well.

Sidenote, you will lose 3-5lbs initially from lowcarb when the glycogen water stores in your body are used up...and that 3-5lbs will come back when you go to higher carb. I really struggled with low carb (fatigue mainly) and have since decided it may not be the best for me. I am now experimenting with increasing my carbs to a level that works for me. Good luck!

LianeMJ · Answer 4 · 2012-05-16 23:18:27Z UTC

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Men always think its easier to lose 10 lbs - maybe it is for men. I've been gaining and losing the same 10-15 lbs. over and over. It's freakin' hard to find out what ratios work for each individual person, I can relate.

answered May 16 2012 at 23:18

LianeMJ
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Me too! It's so frustrating. I'm glad someone can relate! – twochickadeez May 16 2012 at 23:40

Does my plan make sense?

4 Answers