Paleo Diet and Paleolithic Diet Questions & Answers

Question

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feeling like crap lately! help!

female 25 5'6 132

1300 cals fats 50g carbs 100-120g protein 130+

weight training 3x a week cardio 2-3x

thoughts???

flag	asked Jun 22 2012 at 1:43 Sportsfreak17 43●2

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More carbs, limit protein to around 130 g day. Add in starchy carbs - even some white rice. 150 - 200g day dont count carbs in non starch veggies – julianne Jun 22 2012 at 1:51

When did you start eating this way? If recently, you may be going through "low carb flu". – Karen Jun 22 2012 at 1:56

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1,300 cals may be enough for you, but it may not be. It seems that you're pretty active. Could you try increasing your calories a bit? I also like the others suggestions of increasing carbs. Perhaps add some starch without removing anything else from your diet. – Ralph Furley Jun 22 2012 at 2:06

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I agree with Ralph. Eat more calories and try to get 100 or so carbs during workout days. – ThinnerStrength Jun 22 2012 at 3:17

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Too little fat, too much protein. Protein is less ideal as energy, we use carbs or fat mainly. Eat fattier cuts/meat, add some fat in. – Jamie Jun 22 2012 at 9:13

show 1 more comment

Amy B. · Accepted Answer · 2012-06-22 12:58:23Z UTC

I agree with the folks who've told you you're probably undereating.

Women have been so brainwashed into into thinking that 1200-1500 calories is more than enough. News flash: IT ISN'T USUALLY, especially if you're working out as intensely and frequently as it sounds like you are.

EAT. MORE. Your body is fatigued and your mood is crappy because you're essentially starving yourself without even realizing! Food is fuel and nourishment, not the enemy. Don't be afraid to EAT, girl! You can't expect to do that much exercise on what is likely barely enough calories to meet your resting metabolic rate. I usually hate the numbers games, but an adult woman at 5'6" and 132 does not need to be afraid of eating more than 1300 calories.

Lyndsay · Answer 2 · 2012-06-22 01:59:20Z UTC

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One sweet potato a day (topped with virgin coconut oil and garlic salt) keeps the the crabbiness at bay! Lord, almighty! YES!!! TESTIFY!!!

answered Jun 22 2012 at 1:59

Lyndsay
6,237●5●33

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You are preaching the word, Sister Lyndsay. – Ralph Furley Jun 22 2012 at 2:04

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That's exactly what I was going to suggest too :) – Julia Jun 22 2012 at 2:20

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Do it! VLC is hard, especially when you train so much. SWEET POTATO FOR THE WIN!!!! – mzrdnan Jun 22 2012 at 9:03

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My exercise routine is about the same and a sweet potato or 4 per week is definitely a great addition. In particular, it feels right after a good cardio-type workout. – treeees Jun 22 2012 at 13:19

Chinaeskimo · Answer 3 · 2012-06-22 02:26:35Z UTC

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I'm no expert, but for me, 1300 calories would not be enough. I am 5'7 and 140 lbs. I eat closer to 2200 calories a day and I don't exercise nearly as much as you do. I do life weights, though.

answered Jun 22 2012 at 2:26

Chinaeskimo
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Sam Knox · Answer 4 · 2012-06-22 15:27:09Z UTC

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Thoughts:

1) Overtraining

2) Undereating

Edit: I think people may be misreading the macro numbers. They are 50g fat, 100-120g carbohydrate, and 130+ protein. At those levels of carbs and protein, the OP is almost certainly not in ketosis, and carbs are apparently adequate for level of activity. I would say, in addition to inadequate total calories, too much protein and too little fat.

edited Jun 22 2012 at 15:27

answered Jun 22 2012 at 2:54

Sam Knox
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	Agreed. BTW, really cute pic, Sam Knox. – Chinaeskimo Jun 22 2012 at 5:24
	thank you for taking the time with my question. I am definitely working to increase my fat intake as well as my calories slowly. Im sure this will help me get to my optimal leaness. Thoughts? I am lean but my lower tummy and hips hold a slight extra bit of fat (maybe five pounds to lose?). I also have pcos and suspected candida. – Sportsfreak17 Jul 19 at 1:53

Mike · Answer 5 · 2012-06-22 07:52:38Z UTC

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You're not eating enough... To maintain weight at your level of activity you need 2000 calories: 90g fat (40%), 175g carbs (35%), 125g protein (25%). For fat loss, optimal ratios depend on your lean body mass.

edited Jun 22 2012 at 7:52

answered Jun 22 2012 at 7:46

Mike
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Dean · Answer 6 · 2012-06-22 08:26:54Z UTC

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If you'd rather not increase carbs for various good reasons, you could simply increase your sodium and potassium intake and meet your caloric requirements eating 70%-80% fat.

Increase sodium, potassium or both in ketosis?

answered Jun 22 2012 at 8:26

Dean
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Or just eat more carbs – peter Jun 22 2012 at 13:06

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Peter, increased carbs aren't an option for everyone. – MathGirl72 Jun 22 2012 at 14:24

Thank you for pointing that out - again - MathGirl72. I have to keep my carbs fairly low or I gain weight/bloat, etc. Not everyone can eat a sweet potato slathered in ghee every day - though I certainly wish I could! YUM! :) – Cheryl Jun 22 2012 at 15:17

same here!!! My stomach is flattest with a lower carb intake. I usually see consisten results with 130g and under. I am usually around 100 or less. – Sportsfreak17 Jul 19 at 1:37

Paleoplegic · Answer 7 · 2012-06-22 15:11:55Z UTC

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I eat VLC and I've discovered that I start feeling like crap if I don't consciously salt everything I put on my plate. If you don't want to increase carbs or calories I would try upping my salt intake first.

answered Jun 22 2012 at 15:11

Paleoplegic
175●1●7

I did notice that!!! I salted a few things and I do believe it made a difference. I dont know if it was coincidence as i didnt want to add salt and become dependant with alot of my fooods. – Sportsfreak17 Jul 19 at 1:38

Alex · Answer 8 · 2012-06-22 16:01:08Z UTC

I'm new at Paleo too but I think I can give a crack at it! I'm on my second week and I'm at the point where I'm starting to enjoy it. My first week I was feeling just as you were, sluggish, tired, cranky, and my workouts seemed to be 10x harder. When I showed other Paleo enthusiasts my diet we saw that I ate almost zero carbs and not enough food in general. As soon as I started adding a little more carbs and eating more I felt great. Don't get discouraged! Alot of people starting out on Paleo feeling like crap, but it gets better, trust me. You can do it!

P.S. - Sweet Potatoes are A-M-A-Z-I-N-G!

Tahinilove · Answer 9 · 2012-06-22 16:10:52Z UTC

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So great to hear this-so how are you eating then? I find the whole carb thing a struggle. How much etc!

answered Jun 22 2012 at 16:10

Tahinilove
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feeling foggy, low energy and crappy!!!!

9 Answers