I've been paleo for just under a week and I'm starting to get very overwhelmed about how much and what I should be eating.
There seems to be 2 different different ways of doing this a) a way of living your life and
b) to lose weight. I've been trolling the internet for hours each day and I may of just confused myself
I'm a 31 year old woman, 154lbs and 5.34"
From what I think I have worked out I'm meant to be eating around 1300 calories. From what I can remember at the top of my head I should be aiming for 75% to come from fat, 20% from protein and 5% from carbs but I don't know how much that actually is
Now I've already ruled out non paleo food from my diet but I am unsure about fruit or nuts, should I be eating them or not?
An example of what I ate today:
2 eggs scrambled (no dairy), half an avocada and 3 rashes of bacon (fat not cut off)
For lunch I had smoked salmon(300grams - sorry I'm in Australa so not sure of the conversion for people in the US) and the other half of my avocado plus a tomato
For dinner I had a large piece of Porthouse steak with a huge pile of steamed veggies with a small stick of butter on top
Am I eating too much or should I be adding more to my diet. I'm loving this change but I just need a bit more help so I can do this properly and lose the weight I need to
P.S Please feel free to edit the title if need be as my brain is pretty burnt out right now
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It can be very helpful to use a diet/nutrition calculator until you get a feel for the breakdowns. Yes confusing with a lot of conflicting and sometimes unclear information. 5% carbs is a Very Low Carb plan which is perfectly fine even though many people think you need more. It gives you room to add more good carbs if/when you choose.
I doubt your fat is 80% with the above. Keep the fat up to kill carb/sweet craving. I find if I do not eat enough protein I go into what is called a carb crash.
At first it is a bit of work to make your diet food menus and entries but once done it tracks the percent of calories according to Fat, Protein, Carbs. Keep in mind it does not have to "precise" day after day but within a range.
1 or 2 grams here or there in your % will not effect anything.
Depending on your past diet you would likely lose weight anyway but if you want to kickstart fat burning those levels are good. Note you may feel quit crummy for several days or longer. Be sure to keep Mag, sodium and water up.
I prefer My Fat Secret but there are other calendars.
You're doing fine. Just eat more of the same if you're hungry, less if you're feeling overly full.
Hi Julia! I was very overwhelmed when I started, its easy to do with all the info out there and everyone with different ideas and experiences.
From what you said about your %'s I think thats a good place to start. I used www.fitday.com to track my calories and at the bottom of the page it shows you what % that comes out to.....very very helpful, takes the guess work out of it and shows you where you are lacking or over. Do it for a while to get an idea of what a days worth of food is.
Also, just know that thats a starting point, if you find its not working for you (give it at least a week or two) then tweek those numbers, you might need less fat and more carbs.
Are you sure about 1300 calories a day? I was 145 when I started and 5'2" and I was always at around 1600-1700 a day. Perhaps you get more exercise than I, just don't starve yourself!! I'm now 110-1 year later, I'm very small boned, but still curvy. I averaged -1/2 lb a week consistently.
One suggestion is to go to a low glycemic chart and make a list of the fruits and veggies that are low on the scale and start eating from that list for a start. Then when you see how your body burns them off, you can add others.
Don't over think it and keep it simple!! At least to start. Give your body at least a week or 2 to adjust to changes, then tweek from there. It takes time to reset your body.
Hmmm, what about eating paleo food until you're satisfied? See where this takes you and tweak if neccessary?
And do give yourself time, it's an enjoyable trip.
Eating healty is something you'll hopefully do for a lifetime, so if you're overwhelmed and confused, just relax: you have plenty of time to figure everything out. It's not complex, though it might seem so now.
You're off to a great start! You can keep going just like you are for a while and see what happens before you start tweaking. Or, if you want, going super-easy on the fruit and nuts makes sense for weight loss, sticking primarily with meat and veggies and maybe the occasional sweet potato, depending how low carb you want to go. As others have suggested, counting calories is reasonable as well, though slow and steady will give you the long-term results you are looking for so make sure you are comfortable at what whatever calorie level you choose. You're in Australia which means you don't have to look good in a swimsuit for a long time, so no crash diets!
I think it's confusing because you'll hear that calories count, or they don't, or eat ultra-low carb, or a good chunk of carbs is okay, etc. You can ignore all that noise. 99% of paleo is nothing more than eating the high quality foods you are eating. That will get you healthy, though we've seen in this forum that alone doesn't get everybody slender. So now, or later, whatever you are comfortable with, try experimenting with some low carb and/or modest calorie restriction.
Have fun, relax, enjoy your newfound health, and take your time fooling around with your diet as you experiment, get strict, go off the rails, plateau, get healthy, etc. It's a process but a good one.
And get lots of sleep.
You want to have a low sugar intake so when eating fruits preference those with little sugar.
Don't get overwhelmed by paleo but rather think of it as an exciting game where at the very least if all you do is cut out wheat and candy you will have a higher "score" than most other people.