Paleo Diet and Paleolithic Diet Questions & Answers

Question

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Hi!

It has been almost 9 days since i've started paleo diet. My current goal is to lose weight and enter into ketosis. The main problem so far im facing is fatigue. I'm sleeping 9-11 hours a day, cant concentrate properly. After meal i do get a little bit of boost but it doesn't last for more than an hour.

Give me some tips on how can i boost my energy levels. I've cheated 3-4 times with high carb meals. I started supplementing Alpha Lipoic Acid with the cheat meals becuase i heard it helps with Insulin Sensitivity. So if eat just high carb meal, i get energy for some hours but if i take ALA with it, I get instantly deprived of energy.

Supplements i'm taking include Probiotics, B-Complex, Vitamin-D, Niacin & Cod-Liver Oil.

What do you guys suggest? Should i eat more fat or protien? I'm I something deficient? Maybe trace minerals like Zinc, Selenium or Magnesium would help?

edited Feb 19 2011 at 22:45

aek
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asked Feb 19 2011 at 21:50

Daniyal Nawaz
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bittykitty · Accepted Answer · 2011-02-19 22:20:39Z UTC

Recovery is a long process.If you broke your hip in a car accident,would you be upset if you couldn't walk perfectly in 9 days?No.Slowly ease off SAD carbs with natural ones(sweet potatoes,potatoes if you can tolerate them,plantains,berries,bananas ect),then gradually reduce those until you get to a level your body is comfortable with. Eat lots of good animal fats,green veggies.The first month,from my experience,was the worst.It gets easier.Also,if you fall off the wagon,don't beat your self up.Eventually your body will begin to outright reject non foods.(I was tired and miserable after work last night,gave in to eating some gluten free mac and cheese,an old favorite.Body told me rather quickly never to try that again.)

aek · Answer 2 · 2011-02-19 22:44:09Z UTC

Keep an integrated web-based food and activity log. Nutrition Data, Fitday, and Brigham & Women's Hospital provide sound tools to do this.

Only supplement what is deficient in your diet after you have assessed it for at least a month. You need to identify established eating patterns first.

Identify your regular activity patterns. Are you trying to increase exercise while decreasing calories? Are you getting enough sleep?

You mentioned that you have eaten several high carb meals. You really are not eating a Paleo style diet yet, so as bittykitty advised, use a strategy of gradually introducing Paleo foods as you eliminate gluten, added sugar and seed oils from your diet.

If your body is adjusting to a ketotic state, as Elizabeth described, you may well feel fluish. This is not harmful, but if it is distressing, try eating a serving of vegetables at your next meal. Continue to do this until your symptoms subside. Then reintroduce lower carbs gradually.

Finally, give yourself time to adjust to all of these changes. Don't be in a rush to supplement and fiddle with secondary and tertiary variables. Focus on the biggies: high quality animal sourced protein, high quality fats, balancing n3/6 intake, and eating fresh, whole foods. That's where the biggest bang for your buck is going to be.

Best-

Elizabeth · Answer 3 · 2011-02-19 22:19:00Z UTC

"Low carb flu" is common. It can take a couple weeks (or more) to disappear. You can see some earlier discussions of this issue here:

http://paleohacks.com/questions/20311/low-carb-flu-what-was-your-experience

http://paleohacks.com/questions/20494/could-low-carb-flu-actually-be-wheat-withdrawal

http://paleohacks.com/questions/20671/withdrawal-syndrome-from-gluten-anyone (this one has a lot of further links)

http://paleohacks.com/questions/11477/are-there-ways-to-make-the-transition-to-paleo-easier

Ben · Answer 4 · 2011-02-19 21:52:34Z UTC

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Whats a typical daily menu look like for you? Perhaps you're not eating enough? Also, your body will tire as it adjusts to Paleo. It can take a bit to start feeling "good" on a low carb diet.

answered Feb 19 2011 at 21:52

Ben
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	Well i did spend my whole life eating high carb, so maybe it would take time. But i'm concerned since im feeling like a crap. I think im eating enough, i mean my daily routien consists of 3-4 eggs, almost 500g of meat (lamb, beef, chicken), vegetables, cheese, yogurt. – Daniyal Nawaz Feb 19 2011 at 22:09
	I had to drop the yogurt and the milk pretty quickly.Felt better afterwards. – bittykitty Feb 19 2011 at 22:22
	What kind of yogurt? What kind of cheese? – Ben Feb 19 2011 at 22:35
	Cheddar cheese. I ferment yogurt at home, try to make it as lactose free as possible. – Daniyal Nawaz Feb 19 2011 at 22:41

Jenn · Answer 5 · 2011-02-19 22:25:51Z UTC

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I'm so glad thy this was posted as I have been so tired. The fatigue has made it hard to stay motivated but thinking of why I'm doing it helps.

answered Feb 19 2011 at 22:25

Jenn
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With my own patients when this happens I suggest they eat a heaping table spoon of coconut oil or a handful of macademia nuts to help......The nuts are definitely choice two......they are loaded with omega three but not a lot of MCT which is what will combat the fatigue. – The Quilt Feb 19 2011 at 23:00

........the real reason for the fatigue is not this low carb flu as many call it.......its the hormonal changes that come with a fuel change. There is usually rapid changes in the sex hormones when the fuel is changed. Sometimes when we see patients and change their diet dramatically we check their hormone status before the change......those with low to marginal fxning are the ones who get the flu.......and they also tend to have 25 D OH vitamin D levels that below 30......and we load them with D3 and vit K2 to raise the level fast as the diet changes. – The Quilt Feb 19 2011 at 23:01

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You need a doc who really understand the medicine endocrinology and neurohumoral response to change to paleolithic diets. The main point is dont give up now.......change is a great thing and many go through an adjustment period when they decide to optimize themselves – The Quilt Feb 19 2011 at 23:01

Good Luck............ – The Quilt Feb 19 2011 at 23:01

Jenn · Answer 6 · 2011-02-20 15:56:23Z UTC

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Thank you for the input. It really helps!

answered Feb 20 2011 at 15:56

Jenn
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First 9 days on Paleo… Cant get rid of Fatigue…

6 Answers