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Need nutritional advice ASAP

Answered on September 08, 2016
Created September 02, 2016 at 3:09 AM

Is been 3 months I quit sugar, coffe, all types of pasta rice and meet, work out 6 times a week and work in a standing and walking job in retail.

I defenitly feel something is not right, since I am not able to get my braing fog feeling away.

I try eating brown rice but I felt I had an alergic reaccion. Recently had a conversation with a friend.

Without knowing it, I went no carbs at all for a 2 months and excersising 6 times a week, 3 days swimming 45 m and 3 days working out 1 and 30m.

I had to lose waight to recover my foot from 6 fracutures. I lost since april 30, 34 pounds.

Got use to not having coffe or sugar after going through some crazy withadrawls, I feel great.

The only problem is that sometimes I feel a brain fog in my brain.

I tought maby was when I consume gluten and have a gluten intolerance since I took gluten of my diet for 3 months.

I start to realize I might have Ketosis and a big B12 deficency. I started taking vitamins and b complex with magnesium, omega 3 and potasium; I know I lost mussle tissue at this point.

Againg I only ate salads, fish, avocado, potatos, bananas, strawberries, bluberries and maby 1 or 2 packs of pistachos and nuts in 3 months over and over..

What should I do how do I recover from this, since trying to eat carbs now like brown rice and bread give me brain fog as well?

what I am missing in my diet how to recover ASAP

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1 Answers

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on September 08, 2016
at 12:29 PM

Add fruit and safe starches back to your diet and you will feel much better. Also eat meat, especially grass fed beef if you think you are B12 deficient. I am sure your potassium intake is low, so fruit, sweet potatoes,white potatoes and avocados are your friend.

I have seen many people with the same problem. They start Paleo, which means no pasta, bread,potatoes, rice, buiscits etc. and without understanding it they reduce their carb intake too much.

Add sweet potatoes, yams, taro(if you can find it where you live), and if you tolerate them white parboiled rice and white potatoes(without the skin). Add some fruit too and you will be feeling much better.

Since you lost a lot of muscle mass, aim for 150g carbs with no exercise, and add 50g carbs for every hour of exercise, especially heavy weight training.

Don't be afraid of carbs, humans are designed to eat them for optimal health. They are everywhere in nature and Grok would absolutely eat carbs.

Since you are new to paleo, I will give you a sample daily menu to have an idea of what to eat.

Breakfast: 3 scrambled eggs cooked in olive or coconut oil, and 1-2 fruits. All fruits are allowed. Bananas, peaches, oranges etc.

Lunch: 3-4 oz of meat/fish with a green salad. This meal should include 1-2 sweet/white potatoes or 1/2 cup of white rice or some other safe starch.

Afternoon snack: Some nuts(except peanuts) and 1-2 fruits.

Dinner: 3-4 oz of meat/fish with a green salad. This meal should include 1-2 sweet/white potatoes or 1/2 cup of white rice or some other safe starch.

So you should aim for 6-8 oz of meat/fish, healthy fats like coconut oil, olive oil, avocados, some nuts and your carbs should be from fruits and safe starches. If it is convenient for you, start making bone broth and use it for soups and on recipes instead of water. Also don't forget to eat your veggies and have variety (eat the rainbow).

Note: Lunch and dinner are the same on paper, but in reality you can create many different dishes with the same combination. Spicy pork with rice, chicken with sweet potatoes, fish with white potatoes etc. You can also cook your meal in the oven, in a pan, in a slow cooker to avoid having the same meal over and over.

Hope this helps.

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