I am getting ready to undertake a 12-week regimen of intermittent fasting (IF) and weight training, using protocols based on the work of Martin Berkhan. Not technically "intermittent" fasting, as the fast will happen from 9:30pm to 1:30pm the following day. Which makes the 8-hour period of 1:30pm to 9:30pm my regular feeding period. I've got all the macro percentages (protein, carbs, fats) figured out. What's left for me to determine are some Paleo alternatives to grains.
The diet calls for me to consume (on weight training days) 250 grams of rice. More specifically: for training days I need to weigh 250g of pre-cooked rice. That's about 8.8 ounces of pre-cooked rice. I've been Paleo for a year and want to consume Paleo foods during the regimen. (Consuming brown rice isn't entirely out of the question for me, as I ate it regularly in my higher-carb pre-Paleo days, especially as fuel for my (then) long-distance-runner lifestyle. I cannot say I had any problem tolerating rice. Yet I would very much like to use Paleo non-grain carbs, as adding rice back into my diet at this point introduces into the IF/training picture a "new" variable that could be a confounding factor in the regimen.)
These are non-grains vegetables on my list to replace the rice: yams, sweet potatoes, spaghetti squash, cassava, and possibly manioc. At first I figured I would just need to chop up, say, some yams, weighing out 250g pre-cooked. But then it occurred to me: though the same weight as pre-cooked rice, the carb value of 250g of chopped pre-cooked yams (or sweet potatoes, or cassava, of squash) would probably not be equivalent to the carb value of rice. Maybe the same ballpark, though? (There are online carb counters for determining carb values of particular foods. Usually, however, the info is not based on pre-cooked amounts. And seems more often to be based on cooked volume rather than pre-cooked weight.)
If any of my fellow Hackers have faced this question, whether in IF/weight training, or simply in making Paleo food choices, I would love to have some guidance for making conversions from rice to the above Paleo non-grain foods.
As well, I welcome other suggestions of Paleo grain alternatives. Or even quasi Paleo.
Rice and potatoes. Can't go wrong with either one. Mix it up for variability.
I know it's totally not paleo, but I'll buy a box of instant mashed potatoes (from Whole Foods, and I'm pretty sure the ONLY ingredient is dehydrated potatoes) and make those for my post workout carb feeds. I've sought out instant sweet potatoes, but sadly the only one I've found is Betty Crocker and is both white and sweet and lord-only-knows-what-the-heck-else they'll put into the box.
There are plenty of online nutrition trackers what will tell you exactly what nutrients you are getting. You might also add in squash, carrots, sunchokes, beets, parsnips or even sweet corn and tomatoes depending on how strict you want to be paleo-wise.
This system has similar concept- with about 16hrs fast per day and 1-2 hrs exercise to initiate it - drawing the body into keatosis while sleeping www.sleepitoffweightloss.com Its a sort of exercise system/weight reduction and detox all in one while on manly meat and vegetables and some superfoods.
Leangains, How Much to eat? 2 Answers