I'm still new to Paleo, so please, bare with me. I know Paleo doesn't promote counting calories, or counting very much at all. And I know that one of the main keys of losing weight on Paleo is to limit your startchy carb intake, eat a lot of protein, good fat to keep satisfied and greens. I've been doing Paleo for about a month and a half now. Along with Crossfit. I've seen some changes on my body, but not a whole lot. And I know I've only been on it for a month. I don't go by the scale, because I know it's worthless. But measurements aren't quite budging either, so I know I'm doing something wrong. I come from a background of lots of cardio and low calories, which I know DOES NOT work. So now I'm trying to do this right. I've cut out fruit, it just makes me hungrier. I shoot for about 120grams of protein, I eat 1 serving of good fat on top of my fatty grassfed beef. I do have 2tbsps of almond butter daily, sometimes 3tbsp. Which, starting today, I'm planning to cut out, bc of what I hear on stalling weight loss. I do count and measure, I know it's annoying, but I do it to make sure I'm eating enough, seeing my track record. I use myfitnesspal. I also use a heart rate monitor when doing Crossfit (which I do 5X a week, now going to 4X a week because I was getting burnt out).. On average I'll burn 500cals in Crossfit. As far as calories eaten, I log around 1700 calories in food, plus my crossfit calories burnt, so 1200 net calories a day.. Is this enough?? Generally I'm hungry a lot, and I think it has to do with the fat intake and protein intake. For snacks, its almond butter and grassfed beef sticks generally. I dont know if the nuts are making me hungrier or what? Carbs I try to keep below 100grams, generally 75grams. and its post crossfit workout. Here are my stats: Female Age: 27 Height: 5'4 Weight: 140lbs Waist: 27 inches Hips: 38 inches Body Fat: 27%
PLEASE HELP!!! And sorry for the long a$$ post ;-)
Well, for starters you are really close to your "ideal weight," whatever that is. Once we girls get within 20 lb it gets a lot harder. If you are really committed to not cutting calories, you will have to be patient with the gradual changeover to lean body mass. Long term you know this is your best bet - it's just hard to wait it out, right?
Here are some ideas ... personally, I would find it hard to eat 120g of protein without overeating. Are you doing protein shakes? If so, cut those out. If you are really hungry and eating that much meat, you might be missing some key micronutrients. You said you are already tracking, so keep an eye on things like Vit A, C, magnesium, etc. Supplement if necessary. Also, you said you are a month-ish in ... your appetite should naturally decrease over the next few months as your body gets the message that it is nourished.
Here are some ideas on things you might want to supplement: http://perfecthealthdiet.com/recommended-supplements/
Crossfit ... you might want to consider cutting back even more. If you are the kind of girl to put on muscle (I know I am) all that lifting is going to add. Remember, you can't lose fat and gain muscle at the same time. Pick which one you want to do now. Gain muscle: lift more, eat more. Lose fat: lift less, eat less.
You may also want to look into fasting, either Intermittent Fasting (IF), or once a week fasting. IF is daily fasting for 16 hours (usually from 8pm - 12pm), eating in an 8 hour window. Once a week fasting is picking one day a week to fast for 24 hours. (Good book on this is Eat Stop Eat - google "eat stop eat pdf" and you can read it for free). Either one can kick your body into fat busting mode. I got into fasting for other health reasons, but the more I read the more I think it's a great tool for weight loss too.
Here's a good resource from the Perfect Health Diet website on weight loss: http://perfecthealthdiet.com/2011/02/perfect-health-diet-weight-loss-version/
And here is some PHD info on fasting: http://perfecthealthdiet.com/category/fasting/
You can tell I like the Perfect Health Diet. :) I think they have a very balanced, sane perspective on ancestral eating, even though I don't always follow their advice!
If you're generally hungry you should probably eat more. How much fruit makes you hungrier? Unless it's giving you blood sugar issues then that could just be a sign that your body wants more carbs. I know that when I limited carbs a lot, no amount of nuts would ever satisfy me. Also, you don't want to be hungry often or your metabolism will slow down to compensate.
You need to fill your body up with vegetables at every meal. Maybe you are but didn't list that above? And something I read in the book The Whole 30-almonds can and will make you fat!! you should maybe have one very small handful a day. And when you start getting into almond butter that is just concentrated almonds! Go easy on that. Nuts are also high in Omega 6's which can cause inflammation if not properly balanced with Omega-3's. Also if you are eating a fatty cut of meat no need to add fat to it. I only add coconut oil to vegetable stir-frys or things that aren't already naturally higher in fat. Even then I go easy on the fat. One last thing I read in The Whole 30-fat and protein pre-workout, protein and carbs (no fat) post workout. Use fats in your diet as a way to keep hunger at bay until your next meal. Anything above that will probably be stored as bodyfat.
Fat loss - female - 20 years old 10 Answers
Readjusting my diet for Crossfit 1 Answer