This is my first post. I've been reading around here for a couple weeks and loooove this site, so informative, answers so well-thought-out and based on science and/or deep experience. I've read "The Paleo Solution" a couple of times and have been reading "Primal Body, Primal Mind" backwards and forwards probably more than necessary for a single book. I have a few very specific questions for this awesome community, hopefully my Q's will be ok ones to group together and you won't send me back to FAQs, which I've read completely.
(As a general background I'm a female, 5' 4", weigh 125-130, hoping to lose those last 5-10 lbs of fat but also plan to do Paleo for life as a healthy way to maintain thereafter. My "target" is 1250 cals/day, consisting of about 70-75% fat, 20-25% protein, and 5-10% carbs, with the fats from healthy, nutrient-rich sources, including about 3g of high-quality fish oil per day. I say "target" because I often go over those numbers and end up eating 1500-2000 cals/day but keep the same ratios of fat/protein/carbs. I'm trying to follow all of the Paleo principles, but there are a few unanswered questions for me and a little bit of seemingly contradictory information. I'm also following the food restrictions under "Type O" in the Blood Type diet, which are right on line with Paleo but slightly more restricted like no pork or coconut (except coconut oil, yay!). Full disclosure, I probably don't get enough sleep and I haven't yet completely cut dairy or nuts out of my life but plan to do so. I think I am currently getting the right amount and kind of exercise according to the books.)
Here are my specific questions, hope they are relevant to others as well . . . .
Protein. One of the main thrusts of the books is "meat is good," but I don't want to overindulge in protein, and the best I can discern the appropriate daily amount for a person of my size is only about 40-80 grams. But if I eat one decent-sized piece of meat or fish that pretty much blows my entire day's worth of protein. This is a challenge because I'd also like to consume eggs and veggies like broccoli but when you put it all together that's waaaaay too much protein, especially if I want to stay in ketosis and burn fat. Am I missing or misapplying something? Or do I need to just be really careful about my meat portions? When I eat meat, I find I want to eat a big hunk of it.
Dairy Fat. I'm planning on cutting out dairy pretty much altogether, but before I do . . . what's the deal on whipping cream and creme fraiche, both of which are about 100% fat? Eating those items are/would be helpful to me in having a little variety while getting my percentage of fat up to 75% and keeping protein low (see above) but some people on here are super anti-dairy and maybe the reality is that I should assume that any and all dairy is likely to stall fat loss. Do the dairy-avoiders avoid even the dairy that is 100% fat? Does my being gluten-intolerant inform the answer?
Red wine. I'm reading that the Reservatrol in red wine is highly beneficial on a Paleo and fat-reduction diet so I'm allowing myself about one standard-sized glass of Pinot Noir about 3 times a week. The carbs are relatively low but the remaining empty alcohol calories (100/glass) are high. Dumb question, but do I really have to count those calories in a calorie-restricted diet like this? Smarter question, would it be better to just take a high-quality Reservatrol supplement, or is the real deal way better and worth the cals?
Frequency of meals. I'm reading in some books and websites that under a restricted-calorie, high-fat fat loss program you want to shoot for 5 meals of about 200 cals each. But on this site it sounds like people are more in favor of fewer meals each day. I want my body to always get the message that "the hunt is good" so it can remain strongly in ketosis, and for me it seems that is consistent with the constant low stream of fat, etc. that comes with 5 smaller meals. Do you think it's better to go with 2-3 meals than 5? I guess this question also relates to IF, which I would have no problem doing except I'm afraid my brain will think "the hunt is bad" and start to hold onto fat. Also I seem to be reading differing views on whether it's good to eat right before bed or not.
Fiber. I have been traditionally (before Paleo and now) constipated and addicted to laxatives. (Sorry to be gross.) I have been concerned that by restricting fruit and even veg to a large extent I'm consigning myself to more of the same, for life. So I've made a very strong effort to get 20g of fiber per day in the form of avocado, veggies, ground flax, and ground chia. I don't count the fiber-specific calories from those foods in my overall count of calories or carbs. Does that sound right? Or should I be counting the calories/carbs in certain types of fiber (soluble/insoluble)? And in theory does the RDA of fiber actually go down for a Paleo diet for some reason? I don't see a lot of discussion of fiber in the books except to say you don't need to eat grains for fiber reasons. I have this hope/belief that fiber will keep me feeling satiated, which is sometimes an issue for me.
I know I probably should have broken these down into 5 separate posts but maybe together these are specific questions that go together as specific "pain points" in understanding how all this works. Be gentle it's my first time! :) Cheers.