I'm on a paleo/primal diet going on 7 months and I feel good but have lost too much weight and look and feel too skinny. You can see it in my face...I'm a lean, somewhat muscular 6'1" 158 pound male and have lost over 10 pounds since starting primal...I follow Mark Sisson etc. pretty religiously with diet, weight training and exercise. I eat good fats, protein, eggs and veggies but I've been advised that my calorie count is too low and I need to eat more, which is true, and that I should add a sweet potato to each meal with butter or ghee to add 800-900 calories per day, along with more protein and grass fed fats. I may be eating only 2000 cals.a day now since eliminating grains etc..The fats and protein addition I can understand but will eating that many sweet potatos everyday negatively affect my insulin levels? I am really confused how to max out eating and calories without harming my insulin levels. I would like to add 6-7 pounds of muscle back by eating more as the workouts/exercise is there.... Any advice would be greatly appreciated.
To put on any weight at all, you've got to put insulin into play. If your concern is spikes in insulin, eat part of a sweet potato a couple of times a day. You don't need to jump off the deep end with one at every meal. And do be sure to have some fat and protein with them.
I replaced potatoes (because of anti nutrients and saponins but most of all my inflammation. I'm in Italy and it's very difficult to find sweet potatoes) with Jerusalem artichoke (topinambur). Similar taste, good carbs and rich in insulin. I'm trying to gain weight too.
My secret is to increase the good fats (olive oil, coconut oil, lard, bone broth and avocados) more than carbs. I'm following the lean gains method (skipping breakfast) but still able to (little by little) increasing my weight.
In the morning, I only take liquids plus supplements (omega-3, magnesium, L-glutamine, probiotics + water kefir, green tea with ginger and 1 bottle of filtered water).
I start eating solid stuff at lunch.
How do you know the workouts/exercise is there?
I follow Mark's Primal diet as well and SOME of his exercise stuff but for any of us that been working out for a long time will tell you his exercise guidelines need some tweaking if you want to add mass.
You will often hear people say you can't out run a bad diet. I agree with that, but only if you are looking drop body fat. You also can't out eat a bad exercise plan if want to add mass.
I don't really know what you are doing, so I am just generalizing and not speaking about your personally, but many people just don't have an appreciation for the effort and focus it takes to put muscle on. Sprinting once a week and running around playing some Frisbee game just isn't going to do it.
Again, I'm just saying it's something to think about.
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