I'm looking for some opinions from people (specifically women would be great) that have had success Paleo-wise with body recomposition/fat loss while preserving lean mass.
I'm really new to this - I was actually eating pretty much high carb, low fat, low protein for quite some time and nearly vegan for a few years. But I grew up on wild game and seafood and the first meat I ate in years just a couple weeks ago was some store-bought venison and it was SOOOOOO good. I ate the full 400g or so at one go. I've since been eating eggs, chicken, and ground beef along with coconut milk full-fat, nuts, butter, salmon, tuna, shrimp...
I haven't eaten animal products for so long I am struggling to figure out how and what to eat or how to prepare it even! Yay for the internet and search engines.
I'm on a budget too, so can't go crazy with my diet.
I'm curious if you'd recommend aiming for more protein daily, or more fat? And to keep quite low carb initially, as I'd like to fat-adapt and stop being on the sugar rollercoaster (think 3000 calories per day of fruit!)
Some people seems to go 60-70% fat and others moderate their fat intake considerably... What's the diff? Is this Paleo vs. Primal or just personal preference?
Thanks for any input. This question is sort of all over the place!
asked byMG_1 (524)
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on October 08, 2012
at 04:52 PM
Most people do somewhere in the neighborhood of 20% of calories as protein. Of course, that's 20% of weight maintenance calories. I wouldn't go over 25%, unless you have a specific reason, such as being a work out junkie.
That said, really what you have left is carbs or fat to figure out. If you are going to keep carbs low, then fat intake must go up.
The bonus is that fat/protein blunt hunger and will allow you to eat less.
on October 08, 2012
at 05:20 PM
Be careful with excessive protein intake, generally not above 25E% and always eat more fat Kcal's than protein. If your gold is to fat-adapt you also need to to now that protein Kcal's have the same ability as carbs to attenuate fat burning on a cellular level (but do keep in mind that energy balance is the major factor determining fat loss/gain, not macro balance).
on October 09, 2012
at 01:58 AM
Too much protein can be metabolized as glucose through a process known as "gluconeogenesis". So there's really no advantage to high protein and too much protein may have harmful effects. I would emphasize the fat over protein.
For women, I think it's even more important to have sufficient fat intake to preserve our fertility--even if you are not in a stage in your life where you want to become pregnant right now, you may some day (I'm making the assumption that you're a young woman). And I think that we should support the normal hormonal functions of our bodies, appropriate for age, of course. I think that young women who skimp on fat risk other hormonal problems down the line, not just the possibility of infertility.