1

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Tips for beginners!

Answered on August 19, 2014
Created April 17, 2012 at 6:19 PM

Hello all! I stumbled upon this sight and after reading a bunch of the questions I decided I wanted to be a part of it.

I am trying to get back on the Paleo plan but I have a really hard time with a few things. Number 1 being that I love dairy.

Also, any time I try a diet where i have to "track" what I am eating I fail no matter what, do people track on this plan or is it pretty safe to just follow the food plan as long as you listen to your body?

I have been eating fruits, eggs, veggies, nuts, and lean protein but I find that no matter how often i eat, i still seem to get hungry. Is this normal?

Last but not least, anyone have any tips, tricks etc to share? I would love any info.

Thanks

E7adfe31507efb7c935f618a829f56d6

(1507)

on April 21, 2012
at 02:47 AM

try for grassfed animals though, if you are going to eat the fat. The reason Loren Cordain (author of The Paleo Diet) recommends lean meat in the first edition of his book is, I think, because he's writing to an audience that he figures won't have access to grassfed, or patience/money to get it. it's probably better not to eat the fat if the animal wasn't pastured and hormone/antibiotic free. (He's also catering to a widely held fear of fat, but that's a different story).

E7adfe31507efb7c935f618a829f56d6

(1507)

on April 21, 2012
at 02:43 AM

amen to that. Grok wouldn't have cared. She just would have thought, "poison!" and avoided it.

32c599220cfbc3e5bfd44137ec95238e

(36)

on April 17, 2012
at 09:05 PM

I love hearing that! The books I read said lean only and that threw me off because its hard to lie on just lean meats! Thanks for the info!

65bf1ca7071028018c6d8305d0ddcd76

(3049)

on April 17, 2012
at 08:24 PM

that's a great point, PaleoVenus. Once I stopped eating dairy, the symptoms disappeared, and so it wasn't important for me to put a label on it- I just know to cut it out permanently.

E7adfe31507efb7c935f618a829f56d6

(1507)

on April 17, 2012
at 08:21 PM

Dairy allergy is different from dairy intolerance. Both are reasons to stop eating dairy.

F92e4ca55291c3f3096a3d4d3d854986

(11698)

on April 17, 2012
at 08:06 PM

Lynsdey, fatty protein is what we're aiming for. No more skinless chicken breasts. Eat the whole animal, fat and all!

65bf1ca7071028018c6d8305d0ddcd76

(3049)

on April 17, 2012
at 08:00 PM

>discussiona bout whether these intoleratnces could be in part absorption issues due to damaged intestines. It's definitely worth experimenting to see what works for you. I really loved cheese and do miss it... but I much prefer feeling great, not having a distended bloated belly, and not farting up a storm :)

65bf1ca7071028018c6d8305d0ddcd76

(3049)

on April 17, 2012
at 07:57 PM

This may be TMI, but : I was diagnosed with celiac disease about 8 years ago now, and cut all forms of gluten out. I continued to eat dairy, and it caused me a lot of gastrointenstinal distress: flatulence, stomach bloating, combination of diarrhea and constipation, etc. I've tried lactaid as pills and drops, lactose free milk and every whey supplement I could get my hands on labeled lactose free but the symptoms continued, so I had no choice but to cut it out - for me it's not just a lactose issue. Many celiacs also have dairy intolerances, though there are some interesting discussions about

992862b1b9e443f83aa4e46d14833418

(264)

on April 17, 2012
at 07:56 PM

Typically a dairy allergy will manifest itself as digestive disturbances but skin inflammation is a close second. Oh, also mucous build-up/sinus congestion -- that kind of thing.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 17, 2012
at 07:54 PM

Sleeeppp!!! +1 for mentioning it, Molly!

32c599220cfbc3e5bfd44137ec95238e

(36)

on April 17, 2012
at 07:40 PM

Thank you for the reply and the great info! I am also curious how you know if your body can or can not tolerate dairy. As far as what my goal is, I would say my goal is to feel better. I know that will involve loosing weight as well as getting a new body shape, but most importantly i just want to feel better! I had a weight loss surgery 10 years ago (when i was 16) and my surgeon says the best thing I can to is just eat a high protein diet but not to be fixated with a number on the scale, so feeling better is all thats important to me.

32c599220cfbc3e5bfd44137ec95238e

(36)

on April 17, 2012
at 07:33 PM

Why does lean protein worry you?

140e2a7ebd23d56038f8b597bab28464

(185)

on April 17, 2012
at 07:01 PM

When you say your "body can't tolerate it" referring to dairy, how do you know this? I just recently decided to nix the dairy I was consuming to see how I feel.

4ec0fe4b4aab327f7efa2dfb06b032ff

(5145)

on April 17, 2012
at 06:52 PM

Yeah, when I see people mention lean protein I get worried.

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8 Answers

best answer

4
65bf1ca7071028018c6d8305d0ddcd76

(3049)

on April 17, 2012
at 06:35 PM

Welcome, Lynsey!!

It's your choice to track or not to track; a lot of people start off not tracking, but when it gets down to making final tweaks to achieve their personal goals for body composition, etc, it can help to track and see exactly what you're eating.

Another reason that you might want to track is to make sure you're eating above or below a certain number of carbs: if you want to get into ketosis, you want to limit carb intake (some say less than 50, others say less than 30 grams per day).

You should NOT feel hungry. I had a tough time wrapping my head around this one. If you are hungry, you are probably not eating enough fat. Fat doesn't make you fat.

Some people do consume dairy.. I'm not one of them because my body can't tolerate it. It's up to you if you include it or not, but many on this site have reported that when they cut dairy out it helped them achieve their weight loss goals. If it makes the transition easier for you, you can keep it in for now, and cut down as time goes, or never at all. Or, you could do a 30 day strict Paleo challenge and see how your body reacts.

My number one tip: don't stress- if you initially choose to include dairy you can always cut it out later... or if you take it out, you can always add it back in.

Pay attention to your body. If you're hungry, eat. Choose whole foods- processed items are not your friends. A convenience food is now a hardboiled egg, some jerky (Careful with the ingredients- check for soy/sugar/corn syrup).

It really helps to plan your meals, for at least a couple days at a time. Have a plan, and if you're going out, plan ahead. Planning will help you be successful.

Also, you didn't state your goals: what are you trying to achieve? Optimal health, weight loss, a certain body composition.. your goals will help guide the approach you want to take to Paleo. There are MANY ways you can do this: Zero carb / low carb, etc. Are you very active physically?

Have fun & try new things.. this forum is among the most supportive I've ever been a part of, and use the search function liberally: a lot of people have been exactly where you are today :)

Good luck!

65bf1ca7071028018c6d8305d0ddcd76

(3049)

on April 17, 2012
at 08:24 PM

that's a great point, PaleoVenus. Once I stopped eating dairy, the symptoms disappeared, and so it wasn't important for me to put a label on it- I just know to cut it out permanently.

65bf1ca7071028018c6d8305d0ddcd76

(3049)

on April 17, 2012
at 08:00 PM

>discussiona bout whether these intoleratnces could be in part absorption issues due to damaged intestines. It's definitely worth experimenting to see what works for you. I really loved cheese and do miss it... but I much prefer feeling great, not having a distended bloated belly, and not farting up a storm :)

992862b1b9e443f83aa4e46d14833418

(264)

on April 17, 2012
at 07:56 PM

Typically a dairy allergy will manifest itself as digestive disturbances but skin inflammation is a close second. Oh, also mucous build-up/sinus congestion -- that kind of thing.

E7adfe31507efb7c935f618a829f56d6

(1507)

on April 17, 2012
at 08:21 PM

Dairy allergy is different from dairy intolerance. Both are reasons to stop eating dairy.

140e2a7ebd23d56038f8b597bab28464

(185)

on April 17, 2012
at 07:01 PM

When you say your "body can't tolerate it" referring to dairy, how do you know this? I just recently decided to nix the dairy I was consuming to see how I feel.

65bf1ca7071028018c6d8305d0ddcd76

(3049)

on April 17, 2012
at 07:57 PM

This may be TMI, but : I was diagnosed with celiac disease about 8 years ago now, and cut all forms of gluten out. I continued to eat dairy, and it caused me a lot of gastrointenstinal distress: flatulence, stomach bloating, combination of diarrhea and constipation, etc. I've tried lactaid as pills and drops, lactose free milk and every whey supplement I could get my hands on labeled lactose free but the symptoms continued, so I had no choice but to cut it out - for me it's not just a lactose issue. Many celiacs also have dairy intolerances, though there are some interesting discussions about

32c599220cfbc3e5bfd44137ec95238e

(36)

on April 17, 2012
at 07:40 PM

Thank you for the reply and the great info! I am also curious how you know if your body can or can not tolerate dairy. As far as what my goal is, I would say my goal is to feel better. I know that will involve loosing weight as well as getting a new body shape, but most importantly i just want to feel better! I had a weight loss surgery 10 years ago (when i was 16) and my surgeon says the best thing I can to is just eat a high protein diet but not to be fixated with a number on the scale, so feeling better is all thats important to me.

E7adfe31507efb7c935f618a829f56d6

(1507)

on April 21, 2012
at 02:43 AM

amen to that. Grok wouldn't have cared. She just would have thought, "poison!" and avoided it.

best answer

0
A97b68379a576dfa764a4828304d2efb

(4181)

on April 18, 2012
at 12:36 AM

Get in the habit of cooking early on. It will dramatically increase your choices and you'll feel more satisfied than if you get in the habit of eating a can of tuna and microwaved bacon every night.

Don't get obsessed with the macro-nutrient stuff and all the "finer points" of paleo until you've mastered the basics. I say figure out which fats you should be eating before you start wondering if you have a fructose mal-absorption issue. Not saying those things aren't legitimate, but all at once is too overwhelming.

Don't let yourself eat any "cheat" foods until you've given your body an opportunity to stop craving them. Trust me, those cravings go away. Cheats just keep reminding your body that oh gee, wouldn't a Snickers and a Budweiser taste good right now? NO!

Really listen to your body. Take note every day of how you feel. To hell with the scale. Just notice the texture of your skin, your muscle tone, breath, moods, aches, etc. To me, that is where the real reward is. And if you trip up, don't stress. Instead, take careful note of how the taste only lasted a minute, but the crappy feeling lasts much longer.

Don't let anyone talk you out of this without first checking their criticisms of the diet on this forum. I promise it has been debunked.

For God's sake, if you are tired, hungry, faint, dizzy, low-energy, whatever: Eat. More. Fat. If the feeling still persists, hit the forum to figure out what's up.

WALK! If you aren't exercising yet or don't feel ready for it yet, at least walk. Walk often and walk everywhere.

Good luck, buddy!

3
E55906cdb6839a23fd740ad85d160cc8

(1159)

on April 17, 2012
at 06:35 PM

Fat intake and bigger meals helped with cravings and eliminated snacking. Sleep is just as important as food.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 17, 2012
at 07:54 PM

Sleeeppp!!! +1 for mentioning it, Molly!

F92e4ca55291c3f3096a3d4d3d854986

(11698)

on April 17, 2012
at 08:06 PM

Lynsdey, fatty protein is what we're aiming for. No more skinless chicken breasts. Eat the whole animal, fat and all!

4ec0fe4b4aab327f7efa2dfb06b032ff

(5145)

on April 17, 2012
at 06:52 PM

Yeah, when I see people mention lean protein I get worried.

32c599220cfbc3e5bfd44137ec95238e

(36)

on April 17, 2012
at 09:05 PM

I love hearing that! The books I read said lean only and that threw me off because its hard to lie on just lean meats! Thanks for the info!

32c599220cfbc3e5bfd44137ec95238e

(36)

on April 17, 2012
at 07:33 PM

Why does lean protein worry you?

E7adfe31507efb7c935f618a829f56d6

(1507)

on April 21, 2012
at 02:47 AM

try for grassfed animals though, if you are going to eat the fat. The reason Loren Cordain (author of The Paleo Diet) recommends lean meat in the first edition of his book is, I think, because he's writing to an audience that he figures won't have access to grassfed, or patience/money to get it. it's probably better not to eat the fat if the animal wasn't pastured and hormone/antibiotic free. (He's also catering to a widely held fear of fat, but that's a different story).

2
F524eaa9d58e5cd2d2368ff7bfffda9c

(480)

on April 17, 2012
at 07:50 PM

Hello Lynsey

For me it was quite simple. I eliminated all grains and replaced those calories with more grass fed meats, eggs, coconuts and avocados. I was already eating plenty of fruits and vegetables.

If you love Dairy, keep it in. Consume it in moderation, just like anything else. If you don't feel as vital as you want to within a couple of months, then try 30 days without Dairy. See how you do.

Like any group, there is dogma and rigidity in the paleo world, if you can look past that and be relaxed in your food choices it will serve you better in the long run.

Food should be enjoyable, mindful and nourishing, not another neurotic habit.

1
Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 17, 2012
at 06:33 PM

Welcome! There is lots to say on this topic. In fact, a lot of it has already been said, including some answered specifically about your various questions.

#1 tip: learn to use the searchbox.

... you'll find a lot of threads started and answered with very similar questions. Good luck!

0
5fbdb4d1266cfbd9dd36b4c219bbdb96

on April 17, 2012
at 08:08 PM

I am still relatively new to this plan, but I have found that small changes at first are the way to go. Don't go all out the first day and beat yourself up over every setback. Start small and see how it goes.

For some people, dairy is not a problem. Maybe you are one of those lucky people. Try eliminating everything else first before you try to tackle that.

You shouldn't be hungry, but one thing to think about is - are you actually hungry, or do you just want to eat? Often when we start something that is restrictive (whether it be calorie or food), we start wanting what we can't have. Have a good alternative available - a hard boiled egg, or some veggies with a homemade dip - if you aren't willing to eat those, you probably aren't hungry and just want to eat.

This isn't an all or nothing thing. Small changes make a difference. Find a way for the plan to work for you and have you still be successful. If you are feeling deprived, it is going to be a lot harder to stick to.

Good luck!

0
2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on April 17, 2012
at 07:33 PM

First off, what are you goals.

Paleo alone has nothing to do with losing weight, or tracking your calores or keeping your carbs under some threshold.

Put simply Paleo is about getting your body the nutrients it was designed/evolved/adapted/etc for.

For many, this results in weight loss, improved mood, body composition, sleep, etc.

Some people track calories when their main goal is weight loss/gain (if bulking). Ideally you would not have to, but we are not all that lucky.

Lean meat is really the old school Cordain paleo approach. Eat fatty cuts especially from good pastured sources. Play around with fat and carbs. Try eating more fat to keep you full. Otherwise try adding some safe starches if you can tolerate them.

0
15e5f57b981183b21fff26ce815bf93f

(444)

on April 17, 2012
at 06:40 PM

No matter how much you love dairy it is a good idea to keep it out of the mix for 30 days and then see how you feel when reintroduced. If well tolerated, enjoy it! Dairy is a wonderful thing.

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