1

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Portion Control!

Answered on August 19, 2014
Created February 13, 2012 at 5:00 AM

Tonight I ended up feeling really full... actually bloated is the better way to put it. I started freaking out (probably irrationally) about how much I ate. I started thinking back to the dark days of calorie counting and decided I'd count the calories I'd eaten today: 2500+. I'm a 5'7 female and it strikes me that this is a lot of calories! These are the meals I ate:

  • paleo pancakes, the whole thing (2 eggs, 1 C almond meal (24 g carbs), 1/2 C apple sauce (16 g carbs), cinnamon, salt), 1 blood orange (11 g carbs)
  • 1.5 C apple sauce? (39 g carb)
  • salmon (4 oz?), 2 eggs, salad greens, balsamic vinaigrette, kalmata olives
  • 30-40 almonds (bad, I know) (15 g carbs) green beans (10 g carbs)
  • 2 eggs, 2 slices bacon, 1/2 C broccoli (2 g carbs)
  • 2 blood oranges (22 g carbs)

I just started Paleo this week and am wondering if this is normal. Will I start to exercise portion control? Am I actually eating a lot? I have not exercised this week due to illness but usually do CrossFit three times a week... Any thoughts would really be appreciated, as my irrational thoughts are starting to set in. :)

5ef574d7893bc816ec52e04139e9bc09

(6097)

on May 24, 2012
at 12:36 AM

Yeah because fat plays such a fundamental role in metabolism.

Aacabe21bcb2c8a5a15717d60447c1f4

(144)

on March 13, 2012
at 02:38 AM

Yes, you probably do need to make sure you are including good fat sources as well. Not necessarily meat, your salmon and eggs are great, but olive oil / coconut oil / meat if you want it.

Fc6593b8fa14fcbbba15b162f363a521

(145)

on February 14, 2012
at 04:12 PM

Ah, yes. Green bean are legumes! Luckily I only had 10 (oops, I completely forgot). I am a normal weight. :)

D3f3b91d1dd9ce60865654faeb2ec809

on February 13, 2012
at 07:19 PM

Green beans are legumes, no?

F4d04667059bc682540fdfd8b40f13a7

on February 13, 2012
at 06:10 AM

I think it depends a lot on whether you're overweight/ underweight or none of the above...

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6 Answers

best answer

3
3bad4b0b105bf44d7650e7fdfbe15cbd

on February 13, 2012
at 05:13 AM

Don't sweat it. The cortisol response of worrying about this is probably doing more damage than the extra calories :)

2500 calories doesn't sound unreasonably high. You probably have days where you eat <2000 as well. Unless you find yourself gaining fat, there's no reason for concern.

best answer

3
Aacabe21bcb2c8a5a15717d60447c1f4

(144)

on March 12, 2012
at 04:31 AM

You sound like me. I have a tendency to overeat on anything, even delicious healthy paleo food, simply from a lack of instinctive portion control.

I'm still figuring out what to do about it but I would suggest the following:

  • Make sure you are eating slowly and savoring your food

  • Since you just started Paleo, remember that if you slip up and eat something non-paleo, you should SAVOR THE FUCK OUT OF IT and be happy rather than getting irrational - little mistakes aren't as important as the big picture.

  • Try intermittent fasting - you don't really need 3 meals and 3 snacks, try going to 2 meals and 1-2 snacks or something instead. Empty stomach time is quality health time.

  • If you find yourself "eating for energy" in between meals, try lying down and taking a 15-minute power nap (or meditating) instead. Also coffee/tea. Drink lots of water.

best answer

1
2a00b9a42e4cb6e489a0e69d20714576

on March 12, 2012
at 11:18 AM

You need fat! Let them eat meat? I'm hungry just looking at this meal plan. Include beef, pork, lamb etc. You'll be way more satisfied and eat far less because of it.

Aacabe21bcb2c8a5a15717d60447c1f4

(144)

on March 13, 2012
at 02:38 AM

Yes, you probably do need to make sure you are including good fat sources as well. Not necessarily meat, your salmon and eggs are great, but olive oil / coconut oil / meat if you want it.

5ef574d7893bc816ec52e04139e9bc09

(6097)

on May 24, 2012
at 12:36 AM

Yeah because fat plays such a fundamental role in metabolism.

0
31381cfeb5d6da6fc75f80ab68e041ea

(560)

on May 24, 2012
at 12:31 AM

when i first started i ate EVERYTHING! seriously, even the dog was starting to look good... don't let it bug you! it will settle down. but pleaseeeeeeeee stop counting your carbs. just eat paleo foods for a month and get used to it. you can come back to it if you want, but how you call calorie counting "the dark days" sounds like counting is not for you. i think overdoing all the counting at first sets you up for "burn out." start simple!

0
0266737ea1782946902fd3f8e60fa0b9

(2504)

on March 12, 2012
at 06:27 AM

At the beginning of switching to paleo, your body is still adjusting. Don't weigh yourself, and don't make any judgments just yet. Let your body begin to find its own rhythm. Some people need more frequency (or less), some need more calories (or less). Just wait and keep checking in with how your body feels, and adjust, adjust, adjust as needed. Your body will figure it out so don't freak out about weight, portions or calories just yet.

0
0df0b1c6ae16bbb75b4a5efa3d876765

(2240)

on March 12, 2012
at 06:05 AM

This might be a bit over-zealous, but out of curiosity I put your meals into cron-o-meter to see how it might look if I ate a similar day's worth of food. I didn't quite come up with 2500 calories, though I didn't know the actual amount of vinegar and olives you ate or have any applicable food labels. It's silly food tracking software anyway, so it's not meant to be 100% accurate or anything.

But just for fun, here are the stats:

Energy | 2079.1 kcal
Protein | 111.3 g
Carbs | 157.7 g
Fiber | 37.9 g
Fat | 122.4 g
Water | 1275.6 g

Vitamins (97%)
===========================================
Vitamin A | 4451.4 IU 148%
Folate | 447.3 µg 112%
B1 (Thiamine) | 1.3 mg 108%
B2 (Riboflavin) | 3.6 mg 278%
B3 (Niacin) | 21.1 mg 132%
B5 (Pantothenic Acid)| 8.5 mg 171%
B6 (Pyridoxine) | 2.1 mg 163%
B12 (Cyanocobalamin) | 9.5 µg 396%
Vitamin C | 306.0 mg 340%
Vitamin D | 851.4 IU 426%
Vitamin E | 44.8 mg 299%
Vitamin K | 74.8 µg 62%
Choline | 1179.8 mg 215%

Minerals (93%)
===========================================
Calcium | 852.8 mg 85%
Copper | 2.1 mg 237%
Iron | 14.4 mg 180%
Magnesium | 560.7 mg 133%
Manganese | 4.1 mg 178%
Phosphorus | 1896.2 mg 271%
Potassium | 3368.0 mg 72%
Selenium | 150.1 µg 273%
Sodium | 1185.1 mg 79%
Zinc | 10.2 mg 93%

Lipids
===========================================
Saturated | 19.4 g
Omega-3 | 1.7 g
Omega-6 | 24.1 g
Cholesterol | 1203.0 mg

Note: I left them in for reference, but the nutrient %'s still reflect RDA's for a 5'11", 160 lb male :)

Here's the food list as I entered it:

Egg, whole, raw, fresh - 2 large
Nuts, almonds - 1 cup, ground
Applesauce, canned, unsweetened, - 0.5 cup
Oranges, raw, navels - 1 fruit (2-7/8" dia)
Applesauce, canned, unsweetened, - 1.5 cup
Fish, salmon, sockeye, cooked, dry heat - 1.33 x 3 oz
Egg, whole, cooked, hard-boiled - 2 large
Vinegar, balsamic - 1 tbsp
Olives, ripe, canned (large) - 5 large
Nuts, almonds - 40
Beans, snap, green, cooked, boiled, drained, without salt - 1 cup
Egg, whole, cooked, fried - 2 large
Pork, cured, bacon, cooked, pan-fried - 2 slice cooked
Broccoli, raw - 0.5 cup chopped
Oranges, raw, navels - 2 fruit (2-7/8" dia)

The only thing jumping out at me in the stats is the total polyunsaturated fat and the ratio of omega 6 to omega 3, which at about 14:1 may be a bit high. Once you eat that many almonds on top of a fair amount of eggs, the numbers makes sense. For me, I'm trying to keep my PUFA total under 15g per day and the O6:O3 average around 5:1 or less, so I'd simply cut back on the nuts and add more fish.

Overall though, I don't see any problems with what you ate. Others might agree that it's probably light years beyond eating SAD, so I'm with everyone else suggesting to relax a bit and not stress about it. You are just starting out! As long as you're eating "safe" paleo foods and avoiding crap-in-a-box, there's plenty of time for hacking and tweaking.

Hope this helps and good luck!

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