2

votes

How to get more food in?

Answered on August 19, 2014
Created March 21, 2011 at 10:10 PM

I just finished my first week on paleo. At first I wasn't counting or measuring anything and just eating until I felt full, which was great-- no hunger or cravings. Here's a typical day:

Breakfast: 2 eggs cooked in coconut oil, 1/2 avocado, 1-2 cups broccoli or zucchini with a little olive oil on it

Lunch: (grass-fed) ground beef stir fry with cabbage/collards/mushrooms, probably 1/4-1/3 lb meat, more avocado.

Snack: (sometimes, pre-workout) an oz or two of deli turkey, a couple olives

Dinner: chicken/fish/steak with green vegetables, more avocado. 1 kiwi or half an apple.

The pros: not getting hungry at all the cons: started feeling super weak and shaky, especially first thing in the morning. Worried about not having enough fuel to get through Crossfit (which I'm also new at).

I put it all in fitday.com and I'm only eating about 1250 calories a day (5'6 F, 142lbs, trying to get lean- around 23% BF) which is probably not enough to support muscle growth but the food above makes me feel very FULL. Yesterday I tried adding some coffee with a couple tablespoons of coconut milk in it, which was helpful. I also tried an apple mid-day with nuts (but trying to avoid those omega 6 issues)-- the apple spiked my blood sugar and actually made me hungry for awhile but I don't think I like that.

This is a very long, wordy way of saying-- how can I eat more, when the above is making me so full, without having to add a lot of blood sugar spiking stuff?

Shakiness could be due to the "carb flu" however I've been gluten and dairy free for three years so I don't have to go through that particular withdrawal.

246ebf68e35743f62e5e187891b9cba0

(21430)

on March 22, 2011
at 07:26 PM

I would strongly recommend that you add something a bit more substandial post/pre workout instead of "an ounce or two of deli turkey, a couple olives", there's just not enough fat there! Also, I think it's entirely possible you aren't eating enough - maybe you could add an extra egg and add some meat to breakfast (leftovers from dinner are my personal favorite). Also, I personally believe that avoiding all simple starches (rice/potatos/etc) while losing weight (even when eating post/pre workout) will yield the best/fastest results for weightloss. Keep it down to low-impact fruits (berries)...

93f44e8673d3ea2294cce085ebc96e13

(10502)

on March 22, 2011
at 05:29 PM

You might want to cut back on CrossFit for a few weeks while your body adapts to running on fat.

D10ca8d11301c2f4993ac2279ce4b930

(5242)

on March 22, 2011
at 03:58 AM

No, it's a safe starch. very non-toxic. I eat a good deal of it.

B952863fcaea35e6fd926ddb1f88123b

(130)

on March 22, 2011
at 12:29 AM

Could be, although I'm not really hitting it hard more than twice a week-- I'm doing on-ramp 3-4 days a week and sometimes we just practice form without really heavy weight. Were you kidding about the white rice?

B952863fcaea35e6fd926ddb1f88123b

(130)

on March 21, 2011
at 11:53 PM

Trying to stick to strict paleo-- plus, as I mentioned above I'm extremely allergic to all forms of dairy, so can't add that in even if I wanted to.

B952863fcaea35e6fd926ddb1f88123b

(130)

on March 21, 2011
at 11:52 PM

I am extremely allergic to all dairy, even ghee. Not opposed to more fat in general.

D10ca8d11301c2f4993ac2279ce4b930

(5242)

on March 21, 2011
at 11:00 PM

What are your goals?

1da74185531d6d4c7182fb9ee417f97f

(10904)

on March 21, 2011
at 10:44 PM

sometimes I add a few raw egg yolks to some cream for a snack.

  • B952863fcaea35e6fd926ddb1f88123b

    asked by

    (130)
  • Views
    1.4K
  • Last Activity
    1432D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

7 Answers

1
95601768ec9cb75cc3a9cbcd2271ed14

(2206)

on March 22, 2011
at 05:27 PM

taken from an earlier question :

soup! saute onions and garlic in fat of choice, add chicken broth/stock (i make my own from bones and scraps that i collect in a bag in the freezer), add squash or canned pumpkin (and maybe sweet potato) and spices (ginger/cinnamon/whatever) and simmer. when done puree it (a stick blender works awesome here) with heavy cream and/or lots of butter and/or coconut milk. i make huge batches and then reheat by the mugful as a beverage. it's a good way to add calories and nutrients without forcing yourself--kind of a savory smoothie that doesn't send your blood sugar sky high.

this is a good basic recipe that you can play around with. for instance you could add greens and sausage for a chunkier soup. i almost always puree a big chunk of liverwurst into it. i also add canned clams or oysters sometimes.

1
D10ca8d11301c2f4993ac2279ce4b930

(5242)

on March 21, 2011
at 11:10 PM

Coconut Milk. White Rice. Butter. Coconut flour. More eggs. Sardines. Whey protein. Cheese (if you can tolerate it). Beef and Chicken Liver.

I think the key word is: more. If you want to get more food in eat more food. Coconut milk is freaking 800 calories per can and a can costs like a buck eighty. Throw it on meat. I dig it with eggs and white rice for breakfast (weight loss is not my goal). Blend some coconut milk and berries (I do half a can with half a cup of berries). That's 500 calories there.

The shakiness could be due to lack of recovery time if you're going everyday or even every other day. My money is on crossfit tiring you out.

Edit: People are hating on the rice comment it looks like. Man. Thanks for speaking up to disagree. Paul Jaminet, Kurt Harris and Chris Kresser are all okay with white rice. What do we have against it? Is there a compound in it that you think is dangerous? Specific anti-nutrient? Why are you pro-sweet potato and not pro-rice? Yeah, it's carbohydrate. .. so? It's filler, not super nutritious. But some of us just need calories. And we've hit our daily nutritional needs (by a lot mind you). Jaminet worries about carbohydrate deficiency. The kitivan seemed to do A-okay. Lustig says that it's probably sugar that causes Metabolic Syndrome not carbs in general. Yes, some people who have metabolic syndrome need to go low carb but that is an artifact of damage that has been done not an artifact of the danger of carbs.

B952863fcaea35e6fd926ddb1f88123b

(130)

on March 22, 2011
at 12:29 AM

Could be, although I'm not really hitting it hard more than twice a week-- I'm doing on-ramp 3-4 days a week and sometimes we just practice form without really heavy weight. Were you kidding about the white rice?

D10ca8d11301c2f4993ac2279ce4b930

(5242)

on March 22, 2011
at 03:58 AM

No, it's a safe starch. very non-toxic. I eat a good deal of it.

1
C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on March 21, 2011
at 11:06 PM

Well, when you cut down on carbs that is a pretty normal side effect.

Your body is more or less going though withdraw, I would not make any drastic changes right off the bat, give it another week and see how you feel.

You could add more fat to increase your calories but I honestly do not think that what you going though is that different from most people (Depends on how their diet was before switching)

Also if you feel like you can't make it though the CrossFit wods, take a rest day or two or three, it won't kill you and chances are will help you adapt.

0
E7fc768abe673562268fefc529f62d89

on March 21, 2011
at 11:46 PM

Ah Thank you! I was going to ask this same question. Day 4 and despite eating until I'm full I'm still ending up with only about 1,000 calories (sometimes 700). Are you doing a strict paleo challenge such as Whole30 or are you open to adding in the more argumentative paleo foods?

B952863fcaea35e6fd926ddb1f88123b

(130)

on March 21, 2011
at 11:53 PM

Trying to stick to strict paleo-- plus, as I mentioned above I'm extremely allergic to all forms of dairy, so can't add that in even if I wanted to.

0
0adda19045a3641edac0008364b91110

(1146)

on March 21, 2011
at 10:47 PM

Put a bunch of coconut oil and/or butter on everything you eat. also go for fattier cuts of meat, skip the lean meats.

0
1da74185531d6d4c7182fb9ee417f97f

on March 21, 2011
at 10:43 PM

Are you opposed to adding more fat? Like ghee? heavy cream? more marbled red meat?

B952863fcaea35e6fd926ddb1f88123b

(130)

on March 21, 2011
at 11:52 PM

I am extremely allergic to all dairy, even ghee. Not opposed to more fat in general.

1da74185531d6d4c7182fb9ee417f97f

(10904)

on March 21, 2011
at 10:44 PM

sometimes I add a few raw egg yolks to some cream for a snack.

-1
368712635a54d64a3464af89f67b2c47

(-28)

on March 22, 2011
at 05:13 PM

The essence of the Every Other Day Diet is that if today is strictly prohibited many of the products, then tomorrow you can eat them. Every Other Day Diet is a effective diet!

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!