I asked a question about weight loss a couple of days ago and got some great responses, but I'm a little confused. I'm trying to tweak my diet a bit in order to burn more fat and lean out. It was suggested by some posters that I get vlc (under 50/day) and others suggested I cut out fat. Another poster suggested I log my calories and then cut them by 10-15%. I think this is all good advice, but I'm not sure how to apply it. What exactly should I be eating? I can't imagine how I would incorporate all of this advice.....Should I stick to lean meats, plenty of lc veggies, and limited fats? I'm okay with being hungry when I'm in a calorie deficit, but I also want it to be sustainable. I don't have a lot of weight to lose....maybe 10 or 15lbs. I do xfit, but that's ending soon and I plan to continue to lift and do intervals in moderation. I'm becoming a bit burned out on the intensity of xfit. I know this question might seem pretty basic, but since starting paleo in February, it seems like I'm having to relearn everything I've ever known about nutrition. I was low fat for so many years that it's taken a lot of time to adjust. I always thought I was a healthy eater, but my mind has been blown over the last few months. It's pretty humbling, so any advice is much appreciated. Thanks!
It sounds like you really should do some reading up on Paleo or Primal. Its all pretty simple what you should be eating, its just the 'how much' part you need to work out.....this will take time.
My suggestion is to find a starting point by figuring out how many calories per day you should be consuming at your targeted weight...try googling for a site that takes your current weight and your target weight...I believe you also need to know your bmi.
Paleo is pretty simple, don't over think it. You'll need to figure out what your %'s should be, do NOT omit fat from your diet, this is the opposite of Paleo!! Start with a % similar to this: 65% of your calories per day from good fats, <50grams good carbs (experiment with this)-paleo suggests good non starchy carbs and limit fruits and nuts to loose weight. 25% calories from protein.
This is just a starting point. Everyone is different. Read read read, there is tons of info on the internet and alot of books out there to help, I think you just need to educate yourself a bit more.
The high fat diet definitely works for some, but personally I have found it very easy to lose fat by eating LEAN meats (at least 1 gram of protein per pound of bodyweight), some carbs from fruit and sweet potatoes (the amount depends on my activity level that day, but generally 50 - 100 grams, some days more, some days less), and minimal added fat. I know that "fat doesn't make you fat", but I have found that I tend to overeat fat easily, as it is very calorie dense and the calories add up. I could easily eat a stick of butter; I could not easily eat the same number of calories of lean meat. When I tried a very low carb, unrestricted fat diet, I felt really, really bad, and I don't think I lost weight any faster.
Basically, the way I figure it, I'm giving my body all the protein it needs to sustain and build muscle, plus keep me feeling full. Enough carbs to fuel my basic glucose needs without gluconeogenesis. And then I let my body use its own fat to fuel my other activities. I've got enough of it to keep me going for awhile. I plan to add fat back in once I'm as lean as I'd like.
I also lift heavy 2-3x a week, sprint 1x a week, and try to get some low level activity on the other days.
Anyway, just my two cents. You'll have to play around a bit to find what macros work best for you.
First priority: establish a calorie deficit with 'healthy' (natural, compatible, etc.) food.
Second priority: eat food that maximizes satiety but is also psychologically satisfying.
Third priority: eat food that energizes you and carries you through the day, even though you're in a calorie deficit.
[You might want to avoid grains, legumes, dairy, vegetable oils, and concentrated sources of sugar/fat while you're at it, but your mileage may vary. At the very least, I'd recommend steering clear of gluten grains, polyunsaturated oils, most additives, and sugar.]
You can do it!
Agrees with whoever else said "You need to read more about Paleo/Primal."
And read the text on the image below, it is "Paleo in 100 Words."
You have probably asked the most ever asked question regarding diet and with it comes the most wide range of opinions which has created the multi billion dollar diet industry-whether for 1 lingering pound or 100.
I am surprised that anyone on Paleo would suggest low fat. It has pretty much been established that FAT is NOT the problem-carbs are-esp excess carbs. VLC will do it but there is an adaptation period of 2-6 weeks for full adaptation depending on the person and where you are coming from diet wise. ie what is your current carb in terms of % of diet calories?
From VLC -to kickstart weight loss- you can then add back carbs slowly-if needed. My current VLC diet is about 7%carbs, up to 20% protein and the bulk of calories from good fats (butter/cheese/CO/fatty meat.)If you are not doing dairy I would use CO to increase fat %.
Understand that there is NO dietary requirement for carbohydrates..inspite of assertions to the contrary. You may go through a number of days feeling crummy as your metabolism switches over.
Do not worry about calories while you are adjusting to a VLC..it will even out soon enough and your hunger will naturally diminish. I was also going to suggest Mark Sisson as the poster above did. IMHO Mark is the most on track and on the ball.
I would also suggest you read read read and INCLUDE low carb..be sure it is low carb..and not "high protein" (as many high protein type diets are fat phobic). a true low carb diet model advocate understands fat and ketosis. Any diet which promotes "lean protein "-move on IMHO -not sustainable.
Gary Taubes "Good Calories Bad Calories" "The Art and Science of Low Carbohydrate Living" by Jess Voltek, PhD, RD and Stephen Phinney, MD, PhD
"In their book they discuss athletic performance under low carb diets in several places. The essential thing they describe is a multi-week period of adaption to the lower glucose burning and to increased ketone (fat) burning. With this adaptation, long periods of exercise or work are possible, but not so much so in a short term study. " taken from http://drtrunning.blogspot.ca/2011/10/towpath-marathon-2011-race-report.html
What you will also get from Voltek/Phinney is information on fructose metablism which is not the same as glucose. fructose=fat. The body does not "burn" fructose.
and fructose is fructose..whether in an apple/banana/orange or high fructose corn syrup drink.
as above..read, read and then read some more..
The human body is a highly sophisticated complex adaptive system that has been refined over millions of years to survive and prosper over pretty much the entire planet in almost any condition. Such systems seek to remain in equilibrium, obtaining and extracting the nutrition needed. Simply trying to eat less by force of will only serves to knock the body's processes off balance. You will have more likelihood of success by varying what, how and when you eat rather than how much you eat in total. Listen to your body and experiment to find what works best for you.
If you want to lose body fat and not just weight, then eat a high-ish protein, low carb, low fat diet. Also, as Wareen said, create a caloric deficit. Cut out the butter, cream, and oils (I know, I'm a heretic). Cycle your carbs. Eat them pre and/or post workout only. Your other meals should be a lean protein and non starchy vegetables.
That is just what I do. May not work for you, but it works well for me.