1

votes

What Paleo foods should I avoid while leaning out.

Answered on August 19, 2014
Created January 18, 2011 at 2:07 PM

I went through the whole 30 day challenge and lost 20 lbs. Since then I haven't lost any weight. I still have another 20 to go before I am at my goal weight, and am wondering if anyone has some ideas as to why I've gone on weight loss pause.

What Paleo foods should I be avoiding while trying to lean out, Vs - maintenance.

Additionally, I will add that my activity level is sedentary as I work for an Internet firm. I am 6 ft and 200 lbs. Waivering between 198 and 200 lately. Goal weight is 180 right now.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on September 07, 2013
at 01:28 AM

@sherpamelissa: it's really not bad once keto adapted. @Sean: I dropped butter once for 30 day elimination, didn't have issues, and it didn't stall or limit my loss in any way I could personally tell.

47edf681280750c3712a3a56f2eae33b

on October 27, 2012
at 04:11 AM

Kudos for going into the workout fasted and caffeinated. Buko kudos!

Bbd50c115fa066bea3ac23a4e82447ff

(558)

on January 19, 2011
at 03:28 AM

I would say cut out the fruit, nuts and milk while trying to lean out. If you're having a bit of cream in your coffee, that's one thing but most people find it hard to drink milk and lose.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 19, 2011
at 01:43 AM

I can fast pretty well when I decide to, but I don't know if I'd want to do it that often. It's a once or twice a month thing for me. I do work out fasted, always. It's just not so long. Of course, I still have my own crazy food issues, so I have to watch myself on anything "extreme".

C804b1637cc45d2b8f775c51bfcc4c4d

on January 18, 2011
at 07:53 PM

I usually use the garlic olive oil to wilt my spinach... in low heat... spinach and coconut doesn't usually sound so good.. haha.. but I've used coconut oil for other things... ... The milk thing is one of my concerns definitely Mari! I'm gonna be cutting that out for a while and then once I'm at goal I may add it back in for maintenance. I realized that while Fats are a good thing... I could be leaning out my diet a bit more while I'm still in the weight loss period.

B124653b19ee9dd438710a38954ed4a3

(1634)

on January 18, 2011
at 04:42 PM

Stephen - Any experience with excluding butter? (you said dairy, but often people still keep butter when excluding other dairy).

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 18, 2011
at 04:30 PM

Wow, that is quite a fast, no wonder you FEAST!

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 18, 2011
at 04:17 PM

5pm. So it's a long hard fast. Go into the workout HUNGRY. Then FEAST like a king(queen) after!

00617208f2e481c293a2f8ad4d097911

(295)

on January 18, 2011
at 04:17 PM

Cooking with Olive oil is not bad as long as it's for medium/low heat. The smoke point of Olive Oil is ~375F (the point at which is starts altering). For higher heat definitely go for the more stable fats (coconut, tallow, etc.)

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 18, 2011
at 04:00 PM

Out of curiosity Stephen, when do you workout? I workout first thing in the morning, so working out fasted is easy. I know it's not the case for everyone though.

Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7314)

on January 18, 2011
at 03:36 PM

Don't cook with olive oil. Please. Coconut oil, butter/ghee, and tallow are all great for cooking. Milk will probably also hinder your leaning out.

C804b1637cc45d2b8f775c51bfcc4c4d

on January 18, 2011
at 03:01 PM

Ok so this is encouraging. I appreciate feedback like this so thanks for this answer. I will cut back on the fruit, nuts, and dairy. See what halfing my daily portions do for me this month.. and removing them for a few weeks next. I will try to start working in some fire spinning and body movement to get myself moving again. Congrats on the 100+ fat loss!

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 18, 2011
at 02:20 PM

Can you tell us what you are actually eating and what your workouts are?

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5 Answers

best answer

22
4b97e3bb2ee4a9588783f5d56d687da1

on January 18, 2011
at 02:47 PM

I always recommend avoiding nuts, fruit and dairy during weight loss. Those I've found to be the biggest confounders for the majority, even those who respond well to them normally. After your weight loss is complete you can establish your personal tolerance.

As far as getting the last 20off, here's what I did.(and what I do if any sneaks back on).

I use a 2x week high intensity workout. Breathing hard and sweating are mandatory. What you do is up to your personal goals. 15-30min(depending on goals) put at least 2 days between these workouts for rest/recovery.

5 days a week, non workout days I eat low carb paleo to satiety, only when hungry. This part is extremely important, don't eat cause it's 5pm... Eat cause you're hungry. This is not feast day, prepare smaller meals. Wait 20-30min after eating them, if still hungry eat a little more.

Post workout days I DO NOT EAT before the workout. I want to go into it fasted. This rips off fat and sets you up to build muscle faster. I will drink a cup of black coffee or green tea before the workout for extra energy/endurance. After the workout, I FEAST, unlike regular days, this meal is all about shoveling in GOOD calories. Protein Fat and Carbs alike. Think 16-20oz Steak and Potatoes and some Veggie garnish(I like spinach or broccoli PW)

7 days a week, sleep. No, 8 hours is not enough, because youre likely sleeping poorly. Get off the electronics before 9pm, sleep more and take a NAP as often as schedule allows.

If you fin your energy levels very high, I'd sneak in a third workout/Feast.

I lost 105lbs in just over 9 months, went from fat ass to visible abs with this plan. Even after the weight loss I've gained 30lbs of muscle now and can still see my abs...

The two important takeaways here: SLEEP more, Eat ONLY when actually HUNGRY

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 18, 2011
at 04:17 PM

5pm. So it's a long hard fast. Go into the workout HUNGRY. Then FEAST like a king(queen) after!

B124653b19ee9dd438710a38954ed4a3

(1634)

on January 18, 2011
at 04:42 PM

Stephen - Any experience with excluding butter? (you said dairy, but often people still keep butter when excluding other dairy).

C804b1637cc45d2b8f775c51bfcc4c4d

on January 18, 2011
at 03:01 PM

Ok so this is encouraging. I appreciate feedback like this so thanks for this answer. I will cut back on the fruit, nuts, and dairy. See what halfing my daily portions do for me this month.. and removing them for a few weeks next. I will try to start working in some fire spinning and body movement to get myself moving again. Congrats on the 100+ fat loss!

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 18, 2011
at 04:00 PM

Out of curiosity Stephen, when do you workout? I workout first thing in the morning, so working out fasted is easy. I know it's not the case for everyone though.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 18, 2011
at 04:30 PM

Wow, that is quite a fast, no wonder you FEAST!

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on September 07, 2013
at 01:28 AM

@sherpamelissa: it's really not bad once keto adapted. @Sean: I dropped butter once for 30 day elimination, didn't have issues, and it didn't stall or limit my loss in any way I could personally tell.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 19, 2011
at 01:43 AM

I can fast pretty well when I decide to, but I don't know if I'd want to do it that often. It's a once or twice a month thing for me. I do work out fasted, always. It's just not so long. Of course, I still have my own crazy food issues, so I have to watch myself on anything "extreme".

47edf681280750c3712a3a56f2eae33b

on October 27, 2012
at 04:11 AM

Kudos for going into the workout fasted and caffeinated. Buko kudos!

1
4e40d2b9e1a762949a25b958762aa10d

(762)

on January 18, 2011
at 02:25 PM

Hi Sage,

Well done with the 1st 20 lbs. To better answer your question, could you respond to these follow-ups:

  1. (Following sherpamelissa) What are you eating? I assume, since you said you're sedentary that you don't work out.
  2. How long has it been since the 30 day challenge?
  3. What motivates you to say that you need to loose 20 lbs more?

    In my experience, the last few pounds took the most effort to take off, so take heart.

Mike

0
239c765fa12bf9fa6b7a7bc0686e019d

on January 18, 2011
at 03:27 PM

yep, you got it... you already know what you gotta do... time to get off your ass and move it... move it hard and fast, rather than long and slow

good luck

0
F8c63410ad2ade1978775862befb95ff

on January 18, 2011
at 03:23 PM

I've recently found out that cooking food causes the protein bonds to break down, in turn making them more easily digested. In other words; you get more nutrients from cooked/processed foods.

Try limiting the amount of cooked/ground foods you eat and eat more raw vegetables (and fish?).

0
C804b1637cc45d2b8f775c51bfcc4c4d

on January 18, 2011
at 02:53 PM

All good questions... and worthy of a closer look.

Losing 20 lbs more mainly because that was my original weight when I was at my most "FIT". I was a fire performer and dancer, and that was my "lean" weight. I got into a motorcycle accident a few years ago and gained about 40 lbs... never lost it.

My 30 day challenge was in October, and I continued on the diet since then. (Except during the holidays when I allowed myself some cheats) The holidays are over however, and I've since gone back on a pretty strict diet.

Dinners consist of Lean meats and Veggies... basically. For example, Dinner last night was mushrooms, broccoli, onions, and spinach, stir fried in organic garlic olive oil. With Wild Caught Alaskan Salmon that I get at the local market.

Lunches are usually about the same... only smaller portioned. (some protien, chicken, salmon, sardines, or pasture raised steak with a small side of veggies.. usually spinach)

I tend to drink 1 or 2 cups of black coffee a day, and my breakfasts consist of 2 eggs, scrambled with fresh local veggies ... sometimes with no nitrate bacon, sometimes with chicken, etc. Other Things I'll eat for breakfast, or for snacks are blueberries, strawberries, raspberries, and 1 to 2 small handfulls of mixed nuts per day. The mixed nuts are raw pecans, walnuts, almonds, and macadamia.

I don't eat much dried fruit... I have consistent fats, and I take barlenes omega supplements on top of eating fish.

I do drink milk from Strauss Farms... either their whole, or heavy whipping cream on occasion, but usually in small amounts. (That stuff is expensive)

The only thing I can think of that I'm doing differently is I've actually cut back the amount of food I was eating back during the challenge. I was consistently hungry during my 30 days. Lately.. I just eat regular meals, smaller portions, and I get full a lot faster so I find I'm not eating as much. I don't want to stuff myself and usually eat until I find the natural "pause" ... (where you could eat more but you put the fork down for a bit to rest)

I drink plenty of water as well.

Exercise.... I am sedentary lately... I will be adding exercise in again. I guess my main worry is... am I eating too little? or Too much? Too many fruits? Or is it just time to get off my ass and move a little more. smile

What worked for you guys?

Sage

C804b1637cc45d2b8f775c51bfcc4c4d

on January 18, 2011
at 07:53 PM

I usually use the garlic olive oil to wilt my spinach... in low heat... spinach and coconut doesn't usually sound so good.. haha.. but I've used coconut oil for other things... ... The milk thing is one of my concerns definitely Mari! I'm gonna be cutting that out for a while and then once I'm at goal I may add it back in for maintenance. I realized that while Fats are a good thing... I could be leaning out my diet a bit more while I'm still in the weight loss period.

00617208f2e481c293a2f8ad4d097911

(295)

on January 18, 2011
at 04:17 PM

Cooking with Olive oil is not bad as long as it's for medium/low heat. The smoke point of Olive Oil is ~375F (the point at which is starts altering). For higher heat definitely go for the more stable fats (coconut, tallow, etc.)

Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7314)

on January 18, 2011
at 03:36 PM

Don't cook with olive oil. Please. Coconut oil, butter/ghee, and tallow are all great for cooking. Milk will probably also hinder your leaning out.

Bbd50c115fa066bea3ac23a4e82447ff

(558)

on January 19, 2011
at 03:28 AM

I would say cut out the fruit, nuts and milk while trying to lean out. If you're having a bit of cream in your coffee, that's one thing but most people find it hard to drink milk and lose.

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