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Calorie Intake and Need to Track

Answered on August 19, 2014
Created December 29, 2010 at 9:38 PM

I'm already a relatively fit male at 5'10", 165# and 10.8% body fat with a moderately athletic build. I've been trying paleo for a week now to address concerns other than weight loss. Regardless of eating what I thought was a decent diet and lifting weights, I still have 2 of the 5 markers for Metabolic Syndrome; high blood pressure and high blood sugar. My doctor just keeps putting me on different pills but I want a solution, not a band-aid.

For a good part of my life, I've tracked what I eat either by counting Weight Watcher POINTS or calories. I recently had my RMR measured at my gym and according to that I should be getting 2200 calories to maintain my weight. I've been tracking calories since I've started eating strict paleo (no grains, dairy, legumes or sweeteners) and I've been averaging only 1400 calories per day and I seem to be eating constantly. I've lost 3 pounds in a week which wasn't my goal.

I've read the posts here about getting more fat into my diet and I'm working on that. My question is how have people gotten past the mindset of needing to track or record what they eat and just eating when they're hungry until full? Should I even be worrying about how many calories I'm getting? I have to admit that the idea of no longer recording everything I eat is somewhat liberating. I was originally tracking to see if I could stay within Primal Blueprint's suggested 100g-150g carbs, but I'm hovering around 80g.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 31, 2010
at 05:04 AM

Normal fasting BG is 90-100 Dr Davis has his patients measure their fasting BG with a home meter and then eat a meal and measure the BG one hour later. He wants both BG readings to be the same. If after eating, BG goes up to, say 180 then he wants the patient to repeat the test but eliminate a food or combo of foods to find out what foods are the culprit. Then eliminate them. Constantly spiking BG can lead to a cardiac event eventually. http://heartscanblog.blogspot.com/ Proof of diabetes is how poorly your insulin controls BG 1 hr after eating.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 31, 2010
at 05:00 AM

Normal fasting BG is 90-100 Dr Davis has his patients measure their fasting BG with a home meter and then eat a meal and measure the BG one hour later. He wants both BG readings to be the same. If after eating, BG goes up to, say 180 then he wants the patient to repeat the test but eliminate a food or combo of foods to find out what foods are the culprit. Then eliminate them. Constantly spiking BG after meals can lead to a cardiac event eventually. heartscanblog.blogspot.com/search/label/… Proof of diabetes is how how well your insulin controls BG 1 hr after eating

06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 30, 2010
at 03:12 PM

Normal fasting BG is 90-90 Dr Davis has his patients measure their fasting BG with a home meter and then eat a meal and measure the BG one hour later. He wants both BG readings to be the same. If after eating, BG goes up to, say 180 then he wants the patient to repeat the test but eliminate a food or combo of foods to find out what foods are the culprit. Then eliminate them. Constantly spiking BG after meals can lead to a cardiac event eventually. http://heartscanblog.blogspot.com/search/label/Blood%20glucose Proof of diabetes is how how well your insulin controls BG 1 hr after eating.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 30, 2010
at 03:10 PM

Normal fasting BG is 90-90 Dr Davis has his patients measure their fasting BG with a home meter and then eat a meal and measure the BG one hour later. He wants both BG readings to be the same. If after eating, BG goes up to, say 180 then he wants the patient to repeat the test but eliminate a food or combo of foods to find out what foods are the culprit. Then eliminate them. Constantly spiking BG after meals can lead to a cardiac event eventually. heartscanblog.blogspot.com/search/label/… Proof of diabetes is how how well your insulin controls BG 1 hr after eating.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 30, 2010
at 03:08 PM

Normal fasting BG is 90-90 Dr Davis has his patients measure their fasting BG with a home meter and then eat a meal and measure the BG one hour later. He wants both BG readings to be the same. If after eating, BG goes up to, say 180 then he wants the patient to repeat the test but eliminate a food or combo of foods to find out what foods are the culprit. Then eliminate them. Constantly spiking BG after a meals can lead to a cardiac event eventually. http://heartscanblog.blogspot.com/search/label/Blood%20glucose Proof of diabetes is how how well your insulin controls BG 1 hr after eating.

26f1c6e9fbecc4ac6948f8f395979a81

(503)

on December 29, 2010
at 11:01 PM

Thanks for the reply Dexter. I'm not diabetic as my fasting glucose hasn't been that high. I believe 126 is the cut-off for diabetes and I'm nowhere near that. However, I was thinking I was possibly becoming insulin resistant. In the Primal Blueprint, the range of 100g-150g is mentioned as the preferred range of carbs for maintaining weight so that's what I was using as a guideline. (BTW, I'm in my mid-40's)

1cbb6b2a813475d6c0b17fd5e898dc50

(1248)

on December 29, 2010
at 10:42 PM

Great answer. I was just going to say to eat at least 60-70% of calories from fat, 20-30% from protein and the rest from carbs. I also use fitday every once in awhile when I add a different food to my table(because I buy and make the same foods every week). Just eat more food, esp. fat.

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1 Answers

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06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 29, 2010
at 10:07 PM

You sound like you are in the upper 20s years of age. And definitely the 1400kcal are not enough. 2200kcal sounds about right....or a little more

Try 4 eggs fried in coconut oil along with a goodly portion of bacon. And dinner 16 oz steak along with some steamed veggies slathered in butter. Use http://www.fitday.com to calculate your kcals. You just need more meat and fat. Many of us eat 75%fat, 20% protein, 5% carbs in the form of yam. or sweet potato

It will just take more time of limiting your carb intake...especially cutting out all wheat/wheat products, corn and corn products, all oils except olive oil and coconut oil, and butter/ghee and you must cut out all sodas of all kinds. These are the products that irritated the lining of your vascular system. Your body then laid down a little plaque all through your system resulting in the same volume of blood being pumped through slightly smaller blood vessels...thus the higher blood pressure. After a while, your vascular system will clean out that little bit of plaque, make your vessels a little more pliable and voila, no more high blood pressure. Give it a couple of months.

And related is your higher than you would like....fasting blood sugar. Eating all the above items convert directly to sugars. When you inundate your body with these items, it stimulates your pancreas to secrete enough insulin to normalize your blood sugar. But it appears that you do not now manufacture enough insulin to adequately control your blood sugar. Your symptoms say you are a Type II diabetic. Your pancreas do secret some insulin but not enough for the intake of those carbs...that convert to sugar. The only way you can really normalize your blood sugar is to convert your body to a fat burning machine from a body that has been used to burning carbs. Fat does not trigger an insulin response. Protein does a little. It will take a little while...but keeping carbs down under 20g/day will do it for you all with 75% fat 20% protein, 5% carbs.

26f1c6e9fbecc4ac6948f8f395979a81

(503)

on December 29, 2010
at 11:01 PM

Thanks for the reply Dexter. I'm not diabetic as my fasting glucose hasn't been that high. I believe 126 is the cut-off for diabetes and I'm nowhere near that. However, I was thinking I was possibly becoming insulin resistant. In the Primal Blueprint, the range of 100g-150g is mentioned as the preferred range of carbs for maintaining weight so that's what I was using as a guideline. (BTW, I'm in my mid-40's)

1cbb6b2a813475d6c0b17fd5e898dc50

(1248)

on December 29, 2010
at 10:42 PM

Great answer. I was just going to say to eat at least 60-70% of calories from fat, 20-30% from protein and the rest from carbs. I also use fitday every once in awhile when I add a different food to my table(because I buy and make the same foods every week). Just eat more food, esp. fat.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 30, 2010
at 03:10 PM

Normal fasting BG is 90-90 Dr Davis has his patients measure their fasting BG with a home meter and then eat a meal and measure the BG one hour later. He wants both BG readings to be the same. If after eating, BG goes up to, say 180 then he wants the patient to repeat the test but eliminate a food or combo of foods to find out what foods are the culprit. Then eliminate them. Constantly spiking BG after meals can lead to a cardiac event eventually. heartscanblog.blogspot.com/search/label/… Proof of diabetes is how how well your insulin controls BG 1 hr after eating.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 31, 2010
at 05:04 AM

Normal fasting BG is 90-100 Dr Davis has his patients measure their fasting BG with a home meter and then eat a meal and measure the BG one hour later. He wants both BG readings to be the same. If after eating, BG goes up to, say 180 then he wants the patient to repeat the test but eliminate a food or combo of foods to find out what foods are the culprit. Then eliminate them. Constantly spiking BG can lead to a cardiac event eventually. http://heartscanblog.blogspot.com/ Proof of diabetes is how poorly your insulin controls BG 1 hr after eating.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 30, 2010
at 03:12 PM

Normal fasting BG is 90-90 Dr Davis has his patients measure their fasting BG with a home meter and then eat a meal and measure the BG one hour later. He wants both BG readings to be the same. If after eating, BG goes up to, say 180 then he wants the patient to repeat the test but eliminate a food or combo of foods to find out what foods are the culprit. Then eliminate them. Constantly spiking BG after meals can lead to a cardiac event eventually. http://heartscanblog.blogspot.com/search/label/Blood%20glucose Proof of diabetes is how how well your insulin controls BG 1 hr after eating.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 30, 2010
at 03:08 PM

Normal fasting BG is 90-90 Dr Davis has his patients measure their fasting BG with a home meter and then eat a meal and measure the BG one hour later. He wants both BG readings to be the same. If after eating, BG goes up to, say 180 then he wants the patient to repeat the test but eliminate a food or combo of foods to find out what foods are the culprit. Then eliminate them. Constantly spiking BG after a meals can lead to a cardiac event eventually. http://heartscanblog.blogspot.com/search/label/Blood%20glucose Proof of diabetes is how how well your insulin controls BG 1 hr after eating.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 31, 2010
at 05:00 AM

Normal fasting BG is 90-100 Dr Davis has his patients measure their fasting BG with a home meter and then eat a meal and measure the BG one hour later. He wants both BG readings to be the same. If after eating, BG goes up to, say 180 then he wants the patient to repeat the test but eliminate a food or combo of foods to find out what foods are the culprit. Then eliminate them. Constantly spiking BG after meals can lead to a cardiac event eventually. heartscanblog.blogspot.com/search/label/… Proof of diabetes is how how well your insulin controls BG 1 hr after eating

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