I am VERY new to the Paleo lifestyle, and I'm sure I could use some pointers. I am 6'1" and weigh 198 lbs as of this morning. My normal breakfast consists of around 10 egg whites scrambled and a banana. I eat every 3 hours, so the rest of my meals throughout the day consist of only vegetables and fruit. For example; my snack after breakfast would be baby carrots and raw broccoli with a glass of V8 juice. The next snack would be an orange, and the snack after that is normally an apple. For dinner, I usually eat chicken breast with veggies, or tilapia with veggies. I do calisthenics for exercise because I have no desire to bulk, only to get lean and defined. My question is, should I be eating more? I do not feel hungry between meals, but my calorie intake during the day seems low. Any input would be greatly appreciated!
It seems like you are intentionally trying to eat low fat. I don't think that's ideal. Eat the whole egg, not just the white. Maybe add some variety in your protein sources (e.g., beef, lamb, other fish). I wouldn't drink your calories (swap V8 for water or tea). If you eat more satiating meals, you can probably stop eating every 3 hours and instead have 2 or 3 meals a day. I would also do some heavy lifting (at least a few sets 2 or 3 times a week of stuff like squat, bench, overhead press, etc). There are lots of benefits and the bulk won't happen over night. If you ever do find yourself getting too big, you can cut back then. Good luck.
Rob, welcome to Paleohacks.
There are some major tweaks I personally would make to your diet. The very first being, don't eat every 3 hours, learn to trust your body and eat when you are hungry. The second would be to add more fat to your diet. You are eating very low carb and thus your body needs another energy. Currently you have found a way to trick your body into running solely on sugar (from the fruit). You have to eat every three hours because your body does not have the fuel it needs. I don't think this is a good long term strategy. Also I would add back in the yolks, there are lots of good nutrients in them.
Also, wrt the exercise. Please understand that definition comes from two things, getting bigger muscles and losing fat. You may want to look into a once per week or twice per week full body program. This can be either with weights (to reduce time constraints) or purely body weight. Either way you will not bulk, especially at your caloric level.
Add some fat to those eggs--cook them in coconut oil. Eat bone-in chicken, with skin, cooked in fat. When your body has nutrient dense foods you'll be able to stop chasing hunger and spiking insulin to drive fat into your cells.
Great question. I concur with the others....eat the whole egg. When you add the fat back in it will be your energy source and you will be able to reduce the amount of food. 4 whole eggs vs 10 egg whites....less costly and more efficient. Personally, fruit kicks me out of ketosis...i just love green grapes and cashews for dessert but it kicks me out and i burn the sugar....sometimes it makes me sleepless, so be careful bouncing back and forth from sugar burning and fat burning. My system gets confused. Stop watching the clock. I eat when i need fuel...nothing more. My body signals that i fuel it...so i do. My weekly schedule/diay reflects an average of 11.5 hrs between meals and an average of 10.5 hrs of fasting prior to cardio which it the fat burner. Push-ups and pull-ups my friend will make you lean and mean. I also keep handy some rice balls for instant glucose for times i need some concentration at work or study. I feel the glucose hit my system while it's still in my mouth. Good luck.
Stop snacking. It is not a healthy habit. Snacking messes up your metabolism.
Eat more fat, especially fatty cuts of meat and bone broth. Eat meat cooked with bones. I agree with other people on eating the whole chicken - fat, skin, everything.
Reduce your carbs. No sweeteners of any kind. I would say good bye to all fruits to stop you from snacking.
Eat protein for breakfast. The yolk is the most nutritious part of an egg. Eat more yolks than egg whites! You don't even need the egg whites.
Eat fermented foods at least once per day.
Eat organ meats - liver, kidneys, etc.
Eat more green leafy vegetables.
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