Paleo Diet and Paleolithic Diet Questions & Answers

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I'm trying to lower my body fat from 20% to 10%. For this purpose, I follow the paleo diet and the intermittent fasting principle: I only eat 2 meals per day, in an 8-hour feeding window. Every meal has some meat, fruits, vegetables and nuts. And I don't count the calories. I've always been slow in terms of fitness, so I do 3 conditioning workouts per week in a circuit style with +10 reps and little rest. Example of workout: sit-ups, squat thrusts, barbell curl, push ups, good mornings, military press.

Is my fat loss plan ok?

flag	asked May 14 2011 at 13:28 A.man 61●2

miked · Answer 1 · 2011-05-28 23:18:15Z UTC

Everything I read says that IF should be used once everything else is dialed in. That means, use diet (and a small bit of exercise) to get started. Once you quit losing weight and everything has stalled, then maybe do a little IF. I like the idea of IF, but I don't like the idea of "scheduled fasting". I view IF as a side benefit to being a fat-burner. If I get busy and miss lunch or miss dinner, then I don't worry about it and call that my mini-fast. I never plan it. I think it's more important to eat when you can and do short-heavy workouts. And if you miss a meal once in a while, so be it.

Bristlebeard · Answer 2 · 2011-05-14 13:44:13Z UTC

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For IF, I think it's more meant to fast the entire day, once a week. 2 meals a day is fine I guess, but don't be afraid of three. Also, if your main goal is fat loss, I wouldn't eat any fruit, or carbs for that matter. You want to keep your carb intake to under 60g. Essentially you want to get into "ketosis". If you don't eat that many carbs, you want to make sure you are eating enough fat. It's actually quite easy to undereat fat, when you're carb-restricted, so you might want to measure out how much fat you should eat in a day, and eat that throughout the day.

Your conditioning work looks good. I would throw in some sprints, just for fun.

answered May 14 2011 at 13:44

Bristlebeard
2,541●1●5●22

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This isn't true.....IF can be an 8 hour eating window. All information for IF'ing can be found on Martin Berkhams website leangains.com. Everything else is spot on! – Aaron Curl May 14 2011 at 13:57

I have chondromalacia patella in both knees, so sprints, squats, lunges etc. are out of question, unfortunately. Thanks! – A.man May 14 2011 at 14:11

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Robb Wolf notes that the main benefit of IF is achieved in 16 hours. Longer fasts may be of no additional benefit. So simply skipping either breakfast or dinner, for example, will work just fine. – David Rourke May 14 2011 at 15:06

A.man, make sure you are strengthening your legs for the chrondromalacia. Can you do the leg extension? I have it too, but maybe just not as severe as you as I can still do squats, lunges, etc. – mari May 14 2011 at 15:52

Spelhaug52 · Answer 3 · 2011-05-14 14:57:47Z UTC

If you get hung up half way there, you may need more to take in more food to lose more weight. If the body is not getting what it needs, it will store for future use. Just something I ran into. Go figure, I had to eat more to lose more.

My fat loss plan

3 Answers