Paleo Diet and Paleolithic Diet Questions & Answers

Question

1

I am very confused on calories. I cant seem to lose weight and have tried different amounts. What is considered an amount to eat to lose weight? I am 5' 3" and just turning 50. I am going through perimenopuase so I know that hormones play a major influence. I do lift weights and do cardio 4 times a week.

Thank you!

flag	asked Jul 5 at 22:16 Alex 21●2

You might try a modified raw veggie juice fast. I modify it by adding an egg, coconut oil, bee pollen, vitamins, and a green smoothie in the morning. If you are fat adapted, then it is a snap. If not, then the 1st 3 days will be easier than a water fast but not a snap. I have lost about 25 pounds this way. – bachcole Jul 6 at 1:49

what exactly does this entail?? :) – Alex Jul 6 at 2:27

1

You're 5'3" and 123 pounds? May I ask how much weight you think you need to lose? And isn't it interesting how many people jumped in to "tell you what to do" without even knowing your starting weight? Drives me nuts. Something tells me their recommendations would differ if you wanted to lose 100 lbs vs 5 lbs. – Amy B. Jul 6 at 3:42

Amy B - while I don't disagree necessary, you left out the only crucial part of her "stats" - that she is 26% body fat!. Im not saying that is horrible or anything but that is the main point - not the 5'3", 123 pounds. I do understand that this info was not in her Q, so some people had the info when they answered (from reading Comments) and others did not. – Crowlover Jul 6 at 4:09

Potato Avenger · Answer 1 · 2012-07-06 00:12:11Z UTC

The amount necessary to lose weight (the majority of which should be fat, preferably) varies from person to person. If you don't mind my asking, how much do you weigh? And are you carrying a fair bit of muscle mass or is that still a work in progress?

It's obviously not an absolutely precise method by which to determine total daily energy expenditure, but I think this calculator is far more accurate than most you'll find online: http://www.health-calc.com/diet/energy-expenditure-advanced as you can adjust for sex, age, weight, and all matter of activity level. With that said, make sure to do a little math and adjust the activity data to match average daily values.

Now, before you drive yourself to the brink of insanity by weighing, measuring, and counting (oh my!), please make sure you've got a solid foundational diet in addition to your training regimen--the latter already sounds pretty good. I prefer that a diet naturally/spontaneously cause decreased calorie consumption, rather than an individual relying upon will-power infused efforts that are likely to eventually fall victim to your screaming hypothalmus ("Feed me, Seymore!").

Best of luck Alex,
-Ian

Diane · Answer 2 · 2012-07-06 01:32:40Z UTC

I'm 47, 5'3" and my starting weight was over 163 and my current weight is under 135. I was enormously helped by going low carb. Nothing else worked for me. I was really badly insulin resistant and hooked on sweets.

I went low carb long enough to lose all the weight. In the mean time I initially ceased all the cardio and just made sure I took a walk in the sun each day.

After the weight came off, I started strength training. I also started eating more carbs and way way more food in general. My fitness pal told me that to lose weight I had to eat 1200 calories a day. It didn't work. Nowadays I probably average 2200 calories a day and I never gain weight. I just get more active or more muscular.

I engage in cardio-type stuff now mostly for the joy of it, not for punishment or weight loss. I get most of my carb calories from sugar or fruit and some sweet potatoes or other roots. I drink a lot of wine and eat a lot of chocolate.

Low carb healed me, strength training heals me, sprinting heals me, eating as much offal and meat and salmon as I possibly can heals me, sunshine and Vitamin D heals me.

john_e_turner_ii · Answer 3 · 2012-07-05 22:25:01Z UTC

0

More specifics please. What do you do for cardio, and how often? WHat do you do for weight lifting, and how often?

What is your current weight? What is your current caloric intake, and what are you eating?

answered Jul 5 at 22:25

john_e_turner_ii
1,004●4

1

I lift 3 times a week. One leg day, one upper and one combination. 60 min each. I do 4 to 5 times a week in cardio.. Vary from low intensity to high (HIIT) to try and shake it up. Hear different things on how hard one should work out cardio wise. Lower to burn fat,,, higher to keep metabolism going longer so figure if I do both it cant hurt. I currently weigh 123 and eat about 1250 min to 1450. Tried upper cal for while.. didnt lose, so dropeed it down. Now trying high low days.. 1200 3 days, then 1700 one day. Thoughts? Eating..see above answer. Thank you!!! – Alex Jul 6 at 1:13

1

Hey Alex, lemme know if you're interested in sharing notes. I have similar goals. paleohacks.com/questions/132714/… – ladyp Jul 6 at 3:32

Also--we share hashimoto's and a sluggish metabolism. – ladyp Jul 6 at 4:48

At 123 pounds for 5'3", you are fairly lean already. That last bit is very difficult. You are working out quite a lot, in my opinion. For me, less is more. I do almost no HIIT, except for a random sprint or metabolic workout every few weeks. I walk 6-5 miles every day, and a few days per week up to 10 miles. I do weight training 2-3 times per week, but keep it short and simple. As far as calories, you may want to bump it up to around 1800 for a 3-4 weeks, and then adjust from there. My opinion, do less HIIT and walk more. You can play with the carb ratio based on your activity level. – john_e_turner_ii Jul 6 at 11:05

1

Diane, I know that doesnt seem like a big number, but I am carrying more body fat than I am used to (26%)and would like to stay in my current clothes. I have gone up a size. As I entered into menopause, my body is changing, I am getting a stomach, and I am just want to learn if I can keep the layer of fat my body is trying to accumulate at bay. We all have a "better me" that we hope to achieve, and this is mine. – Alex Jul 6 at 14:37

show 3 more comments

Crowlover · Answer 4 · 2012-07-05 23:02:06Z UTC

0

It's not supposed to be as simple as "calories in calories out" according to many experts (Gary Taubes wrote books on this topic, most recently Why We Get Fat and before that Good Calorie Bad Calorie).

Notably carbohydrates are metabolized differently by you body than protein or fat. The book is good and I was a gung ho believer but the truth is for me and other's, calories do count and we need lower than we expected to lose weight. Im around your age and I can't lose weight on 1300kcal of high protein and fat and low carbs. Im tweaking my plan to see if I need less fat or less protein to lose this extra fat. Very frustrating. I feel great but should be thinner.

Lots of people here will try to tell you (as they have to others) that you are not eating enough if you are eating 1200-1300kcal a day but that isn't true for everybody and it seems to be the 44+ year old woman in particular who need lower than 1500kcal of healthy food (Paleo or Primal eating) to lose fat.

This may help you figure out some basics: http://www.bmi-calculator.net/bmr-calculator/

edited Jul 5 at 23:02

answered Jul 5 at 22:49

Crowlover
4,443●5●12

1

Please stop. Taubes's theory has been blown SKY HIGH. His attempt at delineating biochemical happenings is a complete and utter mess. His analysis of the "big fat lie" regarding sat fat and cholesterol is a well-founded criticism--he should have stopped there. – Potato Avenger Jul 6 at 0:01

Whoa Potato Avenger. Please stop what? Its like you didn't read my answer. Anyway, perhaps you can back up some of your rhetoric with some links. I have no idea what "blown SKY HIGH", "complete and utter mess", "big fat lie" etc etc even refers to. Why not just share what you know instead of attacking. I had no idea Taubes' theories have been proven to be without merit. – Crowlover Jul 6 at 0:10

2

I'm on a Gary Taubes tear as of right now, I apologize for the agressive behavior. Seeing his name drives me in a blind aneurism, so I retract most of the vitriol flavor from that comment. However, on another note, I think it's ridiculous to tell a woman that who is doing strength training and 4x/week cardio to eat 1,200-1,300 cals. Not a fan of starving people. Okay, once again, I apologize for my anger -- Taubes and Lustig make me want to void my intestines. – Potato Avenger Jul 6 at 0:18

Thank you Potato Avenger. Many people here (and its often men it seems) cannot seem to accept that some middle aged women gain weight on what you consider to be "too low calorie". Im telling you that it is an issue for many of us. Lots of talk of this lately. 4x week might mean a walk. Its a bitch being over 40 and trying to lose fat for many of us. When you hear a woman say this, please believe her. I do appreciate you comment. Its humble.. good for you. We are here to help each other. Any links re "he who shall not be named" are appreciated. – Crowlover Jul 6 at 0:24

1

My cardio consists of running 6 miles one day, perhaps low intensity spin bike workout 45 min., High Intensity interval training another day. I am in good condition.. not your typical 49 year old. I lift pretty strong weights when I do lift. I have tried cutting back workouts and maintaining lower calories.. 1300 or so, but nothing changed. So I upped my calories.. and gained 2 pounds. I dont get hungry often, so I can tell my metablolism is sluggish even with my workouts. I also have Hashimotos (hypothyroid) and am on meds. Very difficult and frustrating to make changes. Thanks everyone!! – Alex Jul 6 at 1:21

show 4 more comments

Eugene K · Answer 5 · 2012-07-06 01:04:02Z UTC

0

Alex, how many calories do you get from carbs? Some people are extremely sensitive to carbohydrates. Basically two apples contain more carbs that is recommended on Atkins induction phase.

After carbs cut down it will be easier to control hunger and do intermittent fasting - eat first after 12pm, which will further stimulate body to use fat reserves.

answered Jul 6 at 1:04

Eugene K
799●2●11

1

Hi... I stay below 100 g/day. No glutten, and recently cut out grains. Eat mainly minimal fruit/sweet potatoes/veggies/steelcut oats small amount. Did the Atkins for a while.. 2 1/2 weeks at 20 to 30g and didnt lose anything. I am not suffering from hunger or cravings.. No sugar cravings really. And I dont eat any carbs past 3pm. Why would one want to fast?? I would think that would slow metabolism??? I eat every 3 hours. Thank you for your help! – Alex Jul 6 at 1:24

Hi Alex, you might find this link useful for intermittent fasting info: freetheanimal.com/2008/01/fasting-update.html – Eugene K Jul 6 at 5:49

Crowlover · Answer 6 · 2012-07-06 19:14:57Z UTC

0

Alex your Tpo at 1000 was sky high and indicates a very active autoimmune process. Then it doubled! Not good at all and likely why your metabolism is so wonky.

What is your Free T3 and T4. That is more important then Tsh.
With that active of Hashi's, I personally would be getting my labs done frequently (q 3 mths)

This can be improved - drastically. Email me if you want.

answered Jul 6 at 19:14

Crowlover
4,443●5●12

	Hi.. My last blood work was done 6/11 nd my TSH was 1.35, my Free T4 was .74 and my T3 was 2.5 My doc said my T3 was off so she gave me Tirosint (levothyyroxine) 50mcg add to my current Armour. Been taking now for a couple of weeks. Thanks again for your help. – Alex Jul 6 at 20:01
	Alex both your Free T4 and T3 are too low. Im glad you added some T4 (levothyroxine) to your Armour (mostly T3). The combo is what works best for me and many others with Hashi's. In your case, with such an active a.i. process, the labs are just a snapshot... on any given day or time the thyroid hormones levels are likely much lower.... – Crowlover Jul 6 at 20:41

calories needed to lose weight?

6 Answers