Paleo Diet and Paleolithic Diet Questions & Answers

Question

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So my husband finally decided to join me in the cave and this would be his first primal/paleo week. He is coming off a very SAD diet. That man never meant a chocolate bar, cookie or bread he did not like rolls eyes.

He also started exercising this week in order to loose the stomach and excess weight he has about 150 lbs. overweight. My dilemma is he is always hungry especially in the evening where he is not distracted by work. A typical day of meals is: Breakfast: Scrambled eggs w. kippers and onions Lunch: Barbacoa salad with guacamole (homemade not Chipotle) Dinner: Pan-fried cod fish in butter lemon sauce with steamed broccoli and carrots in olive oil and salt. And then he snack on whatever he can get his hands on so I have ended up having to make coconut and almond flour baked goods which I prefer he doesn't rely on.

Please help me think up good hunger/snack solutions so he doesn't resort to junk and helps me keep my sanity. He won't eat any fat straight and is allergic to nuts. He also wont eat fish out of a can unless it's tuna.

flag	asked Jan 19 2012 at 15:30 Alicia 576●1●8

Nance · Accepted Answer · 2012-01-19 16:53:13Z UTC

We're all different. I'm a 5'4" woman and the described menu would leave ME hungry because eggs and fish are tasty but not satiating for me.

Since the goal in the beginning is to crowd out SHAD (supposedly healthy American diet) foods with tasty ancestral foods, give beef a try--he's just starting out, he can have 4 lbs a day if he wants but he won't. There's nothing to slow down the appetite like beef. I also agree with the others that vegetables, including something starchy, would be great to fill out the plate.

For dessert, you could cook a ripe apple with just a few drops of water and a bunch of cinnamon or dish up a banana with a little full-fat plain yogurt. The banana will sweeten the plain yogurt for him, particularly if you mash half of it and stir it in and then slice the rest--again, you could add cinnamon for a dessert-like flavor.

For snacks, more beef--a chunk of cooked beef or a couple good quality beef sticks or jerky--or a can of sardines.

Just fill him up!

Renee · Answer 2 · 2012-01-19 17:10:12Z UTC

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Where's the steak, lamb and bacon? Keeps me a lot more full than fish does.

answered Jan 19 2012 at 17:10

Renee
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I have to second this; I don't find fish anywhere near as satiating as red meat. – KiwiRed Jan 20 2012 at 2:20

Ken · Answer 3 · 2012-01-19 15:43:31Z UTC

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Are you intentionally keeping it VLC? I would throw in some starches like sweet potatoes or even some white rice. It keeps your leptin in check and helps curb some of the carb cravings.

answered Jan 19 2012 at 15:43

Ken
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	I really want him to loose the weight especially since he insulin resistant. Would sweet potatoes really keep leptin in check? – Alicia Jan 19 2012 at 17:39
	If you're worried about leptin, definitely consider Dr Kruse's Leptin RX: jackkruse.com/my-leptin-prescription – Nance Jan 19 2012 at 18:52

PrimalDanny · Answer 4 · 2012-01-19 15:50:02Z UTC

Work into slowly, relying on paleo baked goods is not the worst step in the world. Once he's only eating paleo foods, you can work on improving from there. Beyond that, having a big meal at breakfast (or more to the point missing it) has the biggest impact on evening snack tendencies for me. I'd look to avoid the snacks in due course rather than look to have them as a regular feature long term. A bit of IF, or trying simple rules like not eating for 2 hours after a meal to allow yourself to digest it and decide if you're really still hungry can be useful ways to break that habit. But really, don't try to change too much at once.

JitzGrrl · Answer 5 · 2012-01-19 16:32:16Z UTC

If he's allergic to nuts, definitely stay away from the almond meal junk food! Dinner does seem fairly calorie-light...I'd be snacking after that. Try some beef or lamb with root vegetables instead and see if he's less snackish.

When you do need to snack, some good options are leftover meals, jerky, small servings of cheese, perhaps yogurt if you do dairy. While I was transitioning, I had to give myself free reign on snacking as needed, as long as the snacks weren't sweet. If nothing else will do besides something sweet, try half a sweet potato with lots of cinnamon.

Brent · Answer 6 · 2012-01-19 17:45:31Z UTC

I was somewhat ravenous when I first started paleo. Instead of snacking though, I just increased my portion sizes at meal times. I replaced my customary 2 eggs and toast for breakfast, with 6 eggs, lots of meat, and an avocado. Sometimes also with banana or grapefruit. This kept the cravings away until the next meal. After about 4 months my appetite tapered off and my meal sizes reduced to normal portions. BTW, during that ravenous period, despite seemingly eating more, I was losing body fat.

Eric · Answer 7 · 2012-01-19 15:35:09Z UTC

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How about home made ice cream with cream and half and half?

answered Jan 19 2012 at 15:35

Eric
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Canis Minor · Answer 8 · 2012-01-19 18:22:13Z UTC

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I couldn't help it when I saw this question, but the first thing that popped into my mind was that someone was snacking on husbands. Second thought was, I could really use a bigger deep freezer myself...

answered Jan 19 2012 at 18:22

Canis Minor
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	lol way to funny. – Alicia Jan 19 2012 at 18:27
	Oh sure, now I have to deal with disturbing mental images LOL! – Nance Jan 19 2012 at 18:53

Priscilla · Answer 9 · 2012-01-19 18:22:30Z UTC

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If he has that much weight to lose, I would keep carbs low. However, I would increase the amount of vegetables that he's getting, and cook them in ghee, duck fat, etc. Cabbage, spaghetti squash, broccoli... those are quite satiating when cooked in fat or in a bone broth. As much as I love fish, I usually am still hungry afterwards.

keep the nuts out, especially with the allergy! Slowly wean off of the sweets, as they're not good to have as a crutch no matter what weight you are.

answered Jan 19 2012 at 18:22

Priscilla
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I agree but only partially. Step one is to shift the mix of foods to create better nourishment, step 2 is to gradually find a mix of foods that encourages slow/steady weight loss without causing binges or slow metabolism, step 3 is to become gradually more active. We're talking a gradual program that will take a long time so you don't have to use extreme changes in the first 3 months. – Nance Jan 19 2012 at 18:56

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Awesome a paleo version of the 3 step system. I think we have step 1 down I am pretty in tune to what he needs replenished and healed and what to feed for that and his mood is improving already. Step 2 is the tough one. I have heard coconut oil is good for slow/steady weight loss and it keeps you full, I just have to find a way to get it into him that is not all smoothies. I know this is going to be a long process but I am both excited and nervous to see what sort of mate I will have at the end of this that and the fact I am part of making him healthy is all I need to keep going. – Alicia Jan 20 2012 at 15:13

Alicia · Answer 10 · 2012-01-19 17:48:31Z UTC

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These are all great ideas everyone. I didn't really think about adding more red meats we just polished off a 1/4 of a goat so I am using what I have left in the freezer, guess I should have saved it.

I am looking forward to trying all these amazing suggestions, it is so hard to remember what to feed someone new to paleo when you yourself have been there for over a year and eat nothing but meat, fats and low starchy vegetables oh and the occasional nuts.

If he is borderline type 2 shouldn't I avoid starchy vegetables?

answered Jan 19 2012 at 17:48

Alicia
576●1●8

	The starchy vegetables really won't do too much to insulin especially if he has periods of IF and gets enough sleep, however trying to stick to starches that have nutritional value would be a better option (sweet potatoes, tubers, etc). Beef jerky, while a good snack at times, has much less water than beef which makes it less satiating. A substantial chunk of beef or lamb will work wonders for appetite control as opposed to fish which is less fatty. Try adding pastured butter to his food to keep his fat intake up. – Ken Jan 19 2012 at 17:55
	Thanks for the jerky info looks like I am going out to get myself 1/4 of a lamb this weekend. – Alicia Jan 19 2012 at 18:29

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