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2nd day Paleo, macro % question!

Answered on August 19, 2014
Created February 18, 2013 at 3:05 AM

Hi all, This is my 2nd day paleo and I'm trying to get my ratios right. I've done an incredible amount of reading the last two days on this topic but need advice!

I'm 5'8", roughly 140lbs. Today I did 42/38/18 protein/fat/carbs, 1800 cals. My stomach is rumbling like crazy right now but I don't think it's from hunger. It feels a little off. My first guess is that I'm not used to so much protein (230g! eggs, turkey bacon, salmon, dark meat chicken w/ skin, nuts). Also I usually eat an incredible amount of dietary fiber in the form of vegetables, fruit and whole grains (this was until two days ago). I wonder if my GI system is not used to so little fiber. (only 22g today.)

In my reading I get the sense that I need to eat more good fats and less protein. After a lifetime of cooking low-fat I need to learn to add fat to the pan. But the numbers just don't seem to check out. My calorie count would be really high if I upped the fat and decreased the protein. Help!

4610451431ec7155c87a5698be682a95

(1122)

on April 30, 2013
at 02:56 AM

Yep shoulda been 4. I'm glad someone down voted so I could edit my mistake.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 29, 2013
at 02:43 PM

Why are you using a caloric factor of 7 for each gram of protein? It should be 4. Your calculations are much too high - 230g x 4C = 920C and 140g * 4C = 560C.

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6 Answers

1
10cadc0a2dff90c849c6d088832be324

(741)

on April 29, 2013
at 02:33 PM

Are you coming from a standard american diet with a high ratio of carbohydrates? If so then that grumble is actually likely to be hunger... Sounds like you are going through the same thing I did where at the start of your paleo conversion you just can't stop eating. And the answer is to continue that way until it levels out. Until your body converts to burning fat as a source instead of sugar it'll remain to be hungry even after you've doubled your intake- completely normal. 2 weeks from now you won't be able to eat as much.

I'm personally in the camp that believes that fiber is an optional addition to the diet- there are studies that actually show a reduction in fiber is actually a cure for constipation. That being said if you do think fiber is the issue experiment a bit- go a week of low fiber and a week of high fiber and see how your body responds. As far as poop goes I've switched to a higher probiotic method for regularity about a month ago and so far it's made things a lot easier.

While you may not be doing a whole30 per say I believe the linked timeline below will help. It's very much what I went through when I started paleo.

http://whole9life.com/2012/06/the-whole30-timeline/

1
68655ec9711d207d69a63ebf96b37573

on February 18, 2013
at 06:05 AM

Too much protein, I'd say. It's pretty hard to 'naturally' paleo and eat more protein than fat, you really have to eat LOADS of very lean means (e.g. prawns, chicken breast)

Eat real meat with it's natural fat. I find 50-55% fat, 30% protein and 15-20% carbs to be optimal but anything thats 45-65% fat, 25-35% protein, 5-25% carbs should be fine.

It takes a little time for the digestive system to get used to paleo so as long as you don't feel uncomfortable it's probably fine. If you want fiber, eat more fibrous veggies! I eat 2 big servings with every meal plus berries and a couple of nuts.

0
Ca2c940a1947e6200883908592956680

(8574)

on February 18, 2013
at 09:51 AM

Just aim for around 0.5lb to 1.0lb (0.25kg to 0.5kg) per day of meat or fish.

Let’s say our athlete is an 80 kg man. Then maximum muscle gain will be achieved at a protein intake of 1.875*80 = 150 g/day. Toxicity will begin somewhere between 150 to 200 g/day. So the “plateau region” where all the benefits, and none of the toxicity, are achieved is between 150 g/day and some protein intake not much above 150 g/day.

http://perfecthealthdiet.com/2011/03/protein-for-athletes/

0
47f122f79d7c90df40b26a8e4480fb8a

on February 18, 2013
at 06:37 AM

Check your numbers, I get closer to 2200 calories from the info you provided.

Go with 100-140g of protein every day as Fred says then adjust your carbs and fat intake based on your activity levels each day.

If you aren't doing any intense exercise then you can keep your carb levels very low. Would help if you provided more info about your goals, ie. muscle gain, general health, specific condition etc.

0
77877f762c40637911396daa19b53094

(78467)

on February 18, 2013
at 04:15 AM

Eat whatever feels natural and is natural (also Paleo-approved, of course), listen to your body for signals and stop trying to count calories and figure out ratios.

0
4610451431ec7155c87a5698be682a95

(1122)

on February 18, 2013
at 03:52 AM

I think your numbers are off. 230 grams would be 1600 calories. I think 1 gram per pound of lean muscle mass is the upper range for protein. Sooo 140g if you're a bodybuilder/heavy exerciser which equals 980 calories. Try a food diary site like cron-o-meter. Should help with what you're really eating and what totals you want.

4610451431ec7155c87a5698be682a95

(1122)

on April 30, 2013
at 02:56 AM

Yep shoulda been 4. I'm glad someone down voted so I could edit my mistake.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 29, 2013
at 02:43 PM

Why are you using a caloric factor of 7 for each gram of protein? It should be 4. Your calculations are much too high - 230g x 4C = 920C and 140g * 4C = 560C.

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