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Should I limit my fats and proteins?

Answered on August 19, 2014
Created February 08, 2012 at 1:01 PM

A question regarding fat loss:

Do you have to watch your fats and proteins as well when you want fat loss on paleo? I know carbs are important because people have a tendency of eating too much of them. But what if you have a tendency of overeating meat too (my husband is cooking really well) :) Should I limit the proteins or fat - which is more fattening?

300f88fcf3eefc37c93cea1da126b1ac

(50)

on February 15, 2012
at 01:38 PM

I tried the cron-o-meter (it's something like fitday) and it turns out my proteins are always over 100 g - around 120 g. Fat is around 130 g and carbs are below 50 g. So I guess I'll have to limit the fat and protein. I have no idea how I can limit only the protein as it goes with fat in the meat.

300f88fcf3eefc37c93cea1da126b1ac

(50)

on February 09, 2012
at 09:01 AM

I eat paleo with some cheese and yogurt for almost year and a half. As I understood from the answers - proteins shouldn't be limited, only the carbs and the fat (with that the overall calories should be less). Thank you all for the replies!

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on February 08, 2012
at 03:59 PM

You spoke for me. I still haven't found the carb off switch. :-))

B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on February 08, 2012
at 02:02 PM

well said!.....

3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 08, 2012
at 02:01 PM

IF shouldn't be that much of a struggle. What makes you think you have to lose that much fat? BMI, previous weight, measurements....? How long did you try low carb for, and were you eating paleo or just low carb?

300f88fcf3eefc37c93cea1da126b1ac

(50)

on February 08, 2012
at 01:43 PM

I've tried low carb (around 50 g carbs a day) but it hasn't worked so far. I don't have too much fat to lose - maybe around 5-6 kilos. Now I just don't know what to do - the other option is limiting the overall food intake. I am also trying IF (8 hour eating window) - doesn't feel very right (hungry all morning then I stuff myself when it's time for lunch) but I'm going to stick with it - maybe I'll get used to it.

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7 Answers

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0
2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on February 08, 2012
at 03:45 PM

I am still a believer that at the end of the day, to lose weight you will need to create a caloric deficit. Determining the number of calories you need is not an exact science. Best thing to do is weight and measure yourself and adjust accordingly. If you are not losing enough weight then you might need to up your exercise routine a bit, or eat a bit less, since you have the most control over these factors (compared to something NEAT).

I prefer lower carb, for me, as it seemed to be a more natural way to get to my normal levels of calories (without being going crazy and counting anything).

There is no one way to do lose weight, as there are too many factors involved. In your case, you might want to cut back a bit on fat and protein, if you feel you are already at your lower limit of carb intake (something's gotta give).

If you are really stuck, I would try monitoring your food intake into something like fitday.com to see where you stand when it comes to calories. You might be getting plenty of protein, so cutting back here may make more sense than cutting fat or carbs. Or you might find out your eating way more carbs than you thought.

Other options would be IF, not eating between meals, portion control.

Experiment with some of the options and pick the one that works best for you.

300f88fcf3eefc37c93cea1da126b1ac

(50)

on February 15, 2012
at 01:38 PM

I tried the cron-o-meter (it's something like fitday) and it turns out my proteins are always over 100 g - around 120 g. Fat is around 130 g and carbs are below 50 g. So I guess I'll have to limit the fat and protein. I have no idea how I can limit only the protein as it goes with fat in the meat.

2
Ccacf7567273244733bc991af4ac42ed

on February 08, 2012
at 01:29 PM

If you're still hungry, then there's something wrong with what you're eating, it's not necessarily a question of simply eating less. Of course that's an option, but a difficult one in which you're fighting your body, and which most people struggle to stick with.

It may be that eating more fat means you eat fewer meals, and eat less overall. Or you may need to just eat less often if it's too hard to resist the good food once you start. Paleo diets aren't magic, if you're not losing weight then you may need to change something.

B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on February 08, 2012
at 02:02 PM

well said!.....

1
8949bf87b0e0aefcad10f29975e4fa2b

(8989)

on February 08, 2012
at 02:27 PM

I need to be mindful of everything, especially carbs. Protein and fats seem for me to have an off switch as long as I don't eat too quickly.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on February 08, 2012
at 03:59 PM

You spoke for me. I still haven't found the carb off switch. :-))

1
64433a05384cd9717c1aa6bf7e98b661

(15236)

on February 08, 2012
at 02:06 PM

You shouldn't limit protein, assuming your eating real, unprocessed foods. Higher protein intakes are associated with weight loss and weight maintenance more so than high fat or high carb intakes.

http://www.ncbi.nlm.nih.gov/pubmed/20339363

http://www.ncbi.nlm.nih.gov/pubmed/20847729

http://www.ncbi.nlm.nih.gov/pubmed/14710168

1
24fcc21452ebe39c032be6801d6bbadd

(9812)

on February 08, 2012
at 01:17 PM

I guess it really depends on the person- you may lose weight just by eating paleo foods without having to track or measure anything. I'd try that first (path of least resistance), and if you aren't losing weight, you may need to count carbs and/or calories. If you are eating very low-carb, my understanding is you'll want to have a good amount of fat in your diet so as not to risk rabbit starvation (I'm not sure how much is required %-wise).

0
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on February 08, 2012
at 04:11 PM

I'm mostly in agreement with the other answers.

What I do is estimate my lean mass and shoot for .8-1g of protein per pound of lean mass. Then, my carbs are under or around Dr Jaminet's 600 calories--usually under but not extremely low. Eating too little protein leads to problems controlling my appetite.

The amount of fat I eat is what comes with fatty meat (beef chuck, sardines, salmon) or the butter I cook my eggs in and olive oil I put on my salad. I haven't needed to measure or deliberately limit fat so far to achieve weight loss and my skin/hair haven't had any problems such as getting dry or flaky. Oh, and I also use heavy cream in my coffee but that's for flavor.

In my case quality/amount of sleep and the health of my gut flora were very important in correcting my metabolic syndrome--at least as much as macronutrient ratios.

0
5e5ff249c9161b8cd96d7eff6043bc3a

(4713)

on February 08, 2012
at 03:51 PM

PHD's Dr. Jaminet recommends consuming a base amount of carbs (600ish cals daily) along with moderate protein and then dialing in the fat with weight loss goals. His theory in a nutshell as I understand it is that if you're overweight you have fat stores and if you consume less your body will burn those stores. Once you're up to an ideal weight you can up the fat intake again.

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