1

votes

Calories confuse me.

Answered on August 19, 2014
Created February 09, 2012 at 2:18 AM

The amount of calories I should eat in order to lose weight has always eluded me.

The only time I have ever lost significant weight while monitoring calories was when I exhibited eating disorder-like behavior - eating 1,000 calories a day or less. Freaking out about counting everything, was hungry/woozy 24/7 and would have insane cereal binges when no one was watching. I dropped about 25 pounds, putting me at 140lbs, while I'm a 5'9 broad shouldered/wide hipped female...I looked very skinny despite my weight not being drastically low.

Anyway! Once my eating habits normalized, I gained about 40 pounds back..then stabilized at about 170, where it has more or less stayed ever since (this is over the course of 3 years).

Now I am eating a primal diet on a leangains IF protocol (been primal for half a year without any noticeable weight loss, just started the 16/8 IF on Monday). The leangains method calls for counting calories..which I am fine with. I'm just not sure how to properly determine an acceptable caloric goal for me on workout days or rest days!

I'm also borderline hypothyroid, which I take 200 mcg of selenium for daily and it appears to help..I also take dessicated thyroid some days. I assume this influences how many calories I'll need to eat to lose fat, and every website tells me something different.

What recommendations do you guys have? Anything? Does 1600 on rest days, 1800-1900 on workout days sound about right? Too much? Some calculators tell me a lot more, some a bit less, so this is my attempt at splitting the difference.

On a rest day right now..ate a little under 1600 calories in the 8 hour feeding window and feel SUPER hungry an hour out of it. Sticking it out with carbonated water.

Insight?

33ff1847bdaeceabe95f0735c3c40694

on February 11, 2012
at 04:26 AM

Also, it is worth mentioning that some people cannot lose weight even on a VLC diet, without counting calories. Maintaining weight, yes. I can maintain my weight eating as much as i want on a VLC diet and not think twice about it, but not lose anything. Dietary fat = energy, therefore it does play a role in providing energy in the body even when insulin is low and body fat will not be burned unless there is not enough dietary fat to meet its energy needs. That being said, it is not SIMPLY calories in/calories out, but it is a factor.

33ff1847bdaeceabe95f0735c3c40694

on February 11, 2012
at 04:22 AM

Arwen - have read good calories, bad calories. great book. great scientific analysis. the final theory appears very sound overall - HOWEVER, it does not seem to work too well for me. As i stated somewhere above, i tried a clean, VLC diet for a few months with no measurable fat loss. yes, this was WITH counting all carbohydrate grams, sleeping enough, etc etc.

8508fec4bae4a580d1e1b807058fee8e

(6244)

on February 10, 2012
at 11:33 PM

Please read Gary Taubes Why We Get Fat, and if you have more time Good Calories, Bad Calories. Both books explain the science why it's not the # of calories but the quality. People can lose weight on 4000 calories and gain on 1200.

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on February 09, 2012
at 11:41 PM

Sounds good - if VLC didn't work for you, then it didn't work. Oh well. If leangains still doesn't work you could try a PSMF. Google it. It's nearly impossible to not drop fat like a rock on that.

518bce04b12cd77741237e1f61075194

(11577)

on February 09, 2012
at 11:17 PM

"I figure some hunger is good" and "I just felt so worn out"-- warning bells!! You are not eating enough, period. Despite how it is built up, you will not gain a lb for every extra bit of calories you put back in. Eat to satiety, and don't worry too much (I know, if someone is telling you this, it's probably too late haha, I am a worrier too). If you are deficient in calories, you body is going to hang on to any extra body fat as hard a possible, and a portion of the weight loss will turn into lean muscle tissue loss. Not a good formula!

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 08:53 PM

This much is very true. That's why determining calories on a diet can be so difficult - no one can give you a good estimate. I'm going to eat a bit more but not so much that i'm stuffed all the time (obviously), i figure some hunger is good but i have needed to take hour long naps the past two days despite sufficient sleep - i just felt so worn out!

912ec069b5bd84af1b6ef7545b950908

(428)

on February 09, 2012
at 04:16 PM

Getting rid of the scale is great...that helped me a lot with some of my more disordered eating. I measure a few places on my body with a tape once a week, and I also pay attention to how my clothes fit. Don't know if you've tried this, but some folks tie a string around the smallest part of their waists -- loosely, but enough that if you swell up in your gut you feel it. For some reason, that helps me be conscious of my eating without obsessing about it.

22fcea5ec4415ff2238c663324aca40f

(556)

on February 09, 2012
at 04:10 PM

Thats why I say you're not eating enough. I fast 24 hours plus and don't ever feel tired or run down and hardly hungry, you are going a few hours a day and feeling hungry. I know its hard to let go, but your body is not a bomb calorimeter (what they use to measure calories in food) we are a complicated organism.

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:12 PM

eric - adjusted the calculator like you suggested to -25/+10. -30 would be wayy to low for me to ever actually do again for a period of time. numbers are 1493/2053 - will try for now

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:10 PM

i actually am not exhausted by cardio - i do not have ALL of the textbook thyroid symptoms - just some, as described somewhere above. i think i'm going to stick with IF for now since it's something i have NEVER tried before (and i have tried just about everything else) and alternate between 2000 calories on workout days and 1400 on rest days.

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:06 PM

that seems like a pretty good way to go - i don't want to drop calories so fast that i get stuck on some very low calorie diet. so the gradual thing seems right, thanks

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:04 PM

Thanks eric - i am very meticulous when i have a goal so i was all over making sure my carbs really were that low - they were. and it didn't do me much good. i want to stay away from VLC at this point. i think the -10/-30 is a good idea - thanks!

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:02 PM

Thanks rich - more starch does make me feel a lot better. i LOVE sweet potatoes :)

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:01 PM

Thanks for that. Eating a very low calorie diet and doing lots of cardio is really no way to live..and I know from experience that it's something that drives me INSANE! My whole bought with that in the past caused somewhat of a mental break i think and it's a place i never want to go back to. it was miserable. that's why now i focus primarily on changing my body composition and gaining strength and muscle mass. i don't have a scale anymore either.

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on February 09, 2012
at 05:09 AM

I never said hypothyroidism can't be cured through diet; I said it can't always be cured through diet. Ketogenic diets are some of the most protein-sparing diets that exist. The protein-sparing modified fast (PSMF) was designed to spare lean body mass while facilitating fat loss. It's essentially a ketogenic diet with no dietary fat consumption. I'm sorry that you didn't have success on the diet - everyone has different genetics. There are plenty of people on this forum that have experienced improved thyroid function after switching to a lower carb, higher fat diet.

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on February 09, 2012
at 05:08 AM

I never said hypothyroidism can't be cured through diet; I said it can't *always* be cured through diet. Ketogenic diets are some of the most protein-sparing diets that exist. A protein-sparing modified fast was designed to spare lean body mass while facilitating fat loss. It's essentially a ketogenic diet with no dietary fat consumption. I'm sorry that you didn't have success on the diet - everyone has different genetics. There are plenty of people on this forum that have experienced improved thyroid function after switching to a lower carb, higher fat diet.

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on February 09, 2012
at 04:54 AM

My TSH is 4.0, no symptoms though. I'm 23. But T3/T4 are the real measures of hypothyroidism. The calculator defaults to +20/-20 "recomp", so you'll want to change it to -10/-30 or some other weight-loss-oriented variant. There should be a combo box on the left for it in the calculator. If you didn't test your state of ketosis on VLC, you should try it again and test w/ some Ketostix. Eating lots and lots of protein can screw with ketosis. Also, it's extremely easy to go over 25-30g of carbs if you aren't paying meticulous attention to your food. Take a look at the Rosedale diet.

912ec069b5bd84af1b6ef7545b950908

(428)

on February 09, 2012
at 04:37 AM

I don't have a good answer -- but just sending my sympathies. I think I share some experiences with you -- the whole "I only lose weight when I severely calorie restrict and then do crap-tons of exercise" mode. It's miserable and I wanted another option, so that's why I started doing paleo. I'm still in the early days and also in the trying to figure out what's going to work stages...best of luck to you.

26b0f1261d1a0d916825bd0deeb96a21

(5798)

on February 09, 2012
at 03:36 AM

so, then keep my above outlined program, but eat a half a seet potato or potato every day, preferably after workouts, and do more pilates or calisthenics and weight-bearing exercises,for a half-hour, three times per week. With thyroid problems, you are probably exhausted by cardio. Get your carbs from veg and this 1/2 serving of starch per day, preferably at your low-energy point in the day. It is silly sometimes to eat meat and veggies until satiated, because if we're over-fat, we can eat until the cows come home! But, eating 2,000 cals per day of meat and veg should fill you up.

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 03:25 AM

Thanks for all of that info. I don't think I eat a lot of PUFA's..as i cook for myself 6 days out of the week and those meals are very simple. I do take fish oil capsules daily though and have occasional olive oil, I also eat nut butters..maybe 1-2tbsp/day. i love it. i also take dessicated most mornings but not every because i keep hoping that i don't NEED it every day. i'm young and i guess that i keep hoping that maybe things in my body have changed and will function properly on their own. here's hoping. haha

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 03:20 AM

My target is actually to only lose 10 pounds of fat at the moment, once i actually reach that kind of goal is when i will start making bigger ones (if i deem necessary). I don't know my body fat percentage right now. But i do know that The only time I was able to reach the 140's is when I ate 1000 calories or less per day and did cardio for 35-40 minutes 6 days per week. I'm a pretty dense individual and I don't feel 145 pounds is a place my body wants to be.

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 03:10 AM

oh - checked out that site btw, it's cool. it's giving me 2335 on workout days, and 1500 on rest days...2335? could that be right??

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 03:07 AM

That's what everyone seems to say! I do agree with it but that on its own just doesn't work for me in terms of solid fat loss. I might eat a bit more on workout days (3x/week) to make the caloric difference between rest days and workout days bigger.. i just didn't want to eat too much on either day and inhibit weight loss but i've found eating below 1600 calories now is a real struggle for me without persistent hunger. Staying at 1800 yesterday (workout day) was difficult too because i was still hungry but i stuck to it because that was the number i decided on.

6714718e2245e5190017d643a7614157

on February 09, 2012
at 02:51 AM

boredomkillsya, I had problems with VLC also. I added back some starch to my diet and I feel a lot better now.

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:49 AM

Hey, thanks for the links. i have read a lot of information pointing to a more moderate carb diet being best for the thyroid. I stated in the above comment that I tried a VLC diet for a few months in the past and it did not work out for me. After gaining information about carbs and the thyroid I stick to a higher carb diet with a lot of protein and moderate fat. Calories are the one variable I haven't messed with in a while. I have tried to just eat when hungry but that doesn't lead to weight loss for me either. I feel like i'm at my wits end >:(

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:45 AM

BTW, i tried a VLC diet for the summer months. Did not lose weight, and still had issues with hunger even after the initial "induction" period - consuming no more than 25-30g total carbs/day. This was with exercise (weights and HIIT)

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:43 AM

I've only ever had my TSH measured and the doctor described me as "borderline" .. my TSH level was 3.54. I'm not cold all the time, I'm more often HOT all the time, especially at night. The biggest hypo symptoms I have are constipation, difficult fat loss, and sometime I'm tired in the afternoon despite adequate sleep..sometimes it's the exact opposite though. I mostly have problems with overeating. I just like to eat in general. ha. not on junk food per se..just food, meat, vegetables, you name it. I like the IF protocol best because it keeps my eating at bay and I can enjoy bigger meals

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7 Answers

3
9e7add87143da721650fea82a736d06d

on February 09, 2012
at 03:07 AM

Its mostly due to the fact that you are hypometabolic, probably because of another one of those low carb diets, which only exacerbate hypothyroidism. Do yourself a favor, start to take thyroid meds, like dessicated in the am, then nibble on a little T3 (10mcg) throughout the day do jump start you. The thyroid functions on proper cellular respiration and glucose oxidation, not free fatty acids, which tend to lower its function, unless they are short or medium chains, like that of coconut oil. Avoid poly unsaturated fat like the plague, as it causes hypothyroidism by causing FFA accumulation and inhibition of glucose metabolism; hence, your cells function more on free fatty acids, and less on glucose, which is more inefficient. Tons of pretty shitty things happen when you are on a low carb diet and/or eating tons of PUFA. Low testosterone, low progesterone:estrogen ratio. Inflammatory cytokines increase drastically and you become more susceptible to heart disease IF you are eating lots of PUFA. If you are eating lots of sat fat, then heart disease almost never is apparent. Hypothyroidism can be cured through diet, contrary to what someone said above. The main thing is that you want your body to start working with glucose again instead of against it. Glucose is your friend, and so is fructose, in context. Everybody likes to be very dualistic when it comes to dieting. Some say low carb, some purport low fat, but the truth is, things work in different ways in context, and you can't blame certain macronutrients for all your problems. A ketogenic diet will get you very lean, but 9 times out of 10 it will make hypothyroidism worse, which has a tendency to up regulate estrogen, cortisol, catacholamines, other stress hormones, inflammation, the list goes on and on. In lay man's terms, you basically are dying a little every day on a ketogenic diet. The body even tries to adapt to use fat for sugar, but it is highly costly and extremely inefficient. It's kind of like paying off a loan with interest. The amount of energy it takes for fat to make glucose, outweighs the amount of energy you take in, so without sufficient calories, your body basically eats itself. Lean muscle mass decreases, and then your metabolism falls even further from less muscle tissue. I was on a paleo diet for 2 years and it fucked my thyroid over. Lab tests were horrible. I was able to regain full function and improve my labs by increasing sugar consumption from lots of fruit and orange juice. In the long run, a healthy metabolism will do you wonders for fat loss, while not sacrificing your health in the process like low carb diets do. You can find more info on.

www.raypeat.com www.dannyroddy.com www.eastwesthealing.com www.functionalps.com

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on February 09, 2012
at 05:08 AM

I never said hypothyroidism can't be cured through diet; I said it can't *always* be cured through diet. Ketogenic diets are some of the most protein-sparing diets that exist. A protein-sparing modified fast was designed to spare lean body mass while facilitating fat loss. It's essentially a ketogenic diet with no dietary fat consumption. I'm sorry that you didn't have success on the diet - everyone has different genetics. There are plenty of people on this forum that have experienced improved thyroid function after switching to a lower carb, higher fat diet.

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 03:25 AM

Thanks for all of that info. I don't think I eat a lot of PUFA's..as i cook for myself 6 days out of the week and those meals are very simple. I do take fish oil capsules daily though and have occasional olive oil, I also eat nut butters..maybe 1-2tbsp/day. i love it. i also take dessicated most mornings but not every because i keep hoping that i don't NEED it every day. i'm young and i guess that i keep hoping that maybe things in my body have changed and will function properly on their own. here's hoping. haha

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on February 09, 2012
at 05:09 AM

I never said hypothyroidism can't be cured through diet; I said it can't always be cured through diet. Ketogenic diets are some of the most protein-sparing diets that exist. The protein-sparing modified fast (PSMF) was designed to spare lean body mass while facilitating fat loss. It's essentially a ketogenic diet with no dietary fat consumption. I'm sorry that you didn't have success on the diet - everyone has different genetics. There are plenty of people on this forum that have experienced improved thyroid function after switching to a lower carb, higher fat diet.

2
22fcea5ec4415ff2238c663324aca40f

(556)

on February 09, 2012
at 02:56 AM

I don't think you're eating enough. Just stop counting calories. You seem to have a good idea of what your body needs. I used to be just like you with a border-line eating disorder and freakish caloric accountability and it just left me stressed. You say you're tracking calories but it's more important where they are coming from. If you are eating plenty clean fats (grass-fed meat and butter, coconut oil, ect) and building your meals around a good dose of protein with plenty leafy greens the rest will take care of its self.

22fcea5ec4415ff2238c663324aca40f

(556)

on February 09, 2012
at 04:10 PM

Thats why I say you're not eating enough. I fast 24 hours plus and don't ever feel tired or run down and hardly hungry, you are going a few hours a day and feeling hungry. I know its hard to let go, but your body is not a bomb calorimeter (what they use to measure calories in food) we are a complicated organism.

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 03:07 AM

That's what everyone seems to say! I do agree with it but that on its own just doesn't work for me in terms of solid fat loss. I might eat a bit more on workout days (3x/week) to make the caloric difference between rest days and workout days bigger.. i just didn't want to eat too much on either day and inhibit weight loss but i've found eating below 1600 calories now is a real struggle for me without persistent hunger. Staying at 1800 yesterday (workout day) was difficult too because i was still hungry but i stuck to it because that was the number i decided on.

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 08:53 PM

This much is very true. That's why determining calories on a diet can be so difficult - no one can give you a good estimate. I'm going to eat a bit more but not so much that i'm stuffed all the time (obviously), i figure some hunger is good but i have needed to take hour long naps the past two days despite sufficient sleep - i just felt so worn out!

518bce04b12cd77741237e1f61075194

(11577)

on February 09, 2012
at 11:17 PM

"I figure some hunger is good" and "I just felt so worn out"-- warning bells!! You are not eating enough, period. Despite how it is built up, you will not gain a lb for every extra bit of calories you put back in. Eat to satiety, and don't worry too much (I know, if someone is telling you this, it's probably too late haha, I am a worrier too). If you are deficient in calories, you body is going to hang on to any extra body fat as hard a possible, and a portion of the weight loss will turn into lean muscle tissue loss. Not a good formula!

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:02 PM

Thanks rich - more starch does make me feel a lot better. i LOVE sweet potatoes :)

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:49 AM

Hey, thanks for the links. i have read a lot of information pointing to a more moderate carb diet being best for the thyroid. I stated in the above comment that I tried a VLC diet for a few months in the past and it did not work out for me. After gaining information about carbs and the thyroid I stick to a higher carb diet with a lot of protein and moderate fat. Calories are the one variable I haven't messed with in a while. I have tried to just eat when hungry but that doesn't lead to weight loss for me either. I feel like i'm at my wits end >:(

6714718e2245e5190017d643a7614157

on February 09, 2012
at 02:51 AM

boredomkillsya, I had problems with VLC also. I added back some starch to my diet and I feel a lot better now.

2
3bad4b0b105bf44d7650e7fdfbe15cbd

on February 09, 2012
at 02:31 AM

  • I believe the LeanGains protocol prescribes more drastic daily calorie differences. Here's a calculator you can try out - http://www.1percentedge.com/ifcalc/
  • Use your LBM to determine your optimal calorie intake. Just using body weight will almost always be less accurate unless you have a perfectly average BF%.
  • Pick a plan, define the calorie amounts, macronutrients, workout schedule, etc. and measure progress for AT LEAST two weeks. At the end, re-evaluate. Changing your body composition is generally a process of trial and error.
  • Try a VLC ketogenic diet (Paleo Atkins, if you will). Works very well for some people by re-sensitizing your fat cells to the various hormones that control lipolysis.
  • How bad is your hypothyroidism? If T3/T4 are too low, you're cold all the time, etc. then you may need medical help. Diet can't always fix everything.

If you're really hungry on what you think is a reasonable caloric intake, try eating whenever you're hungry instead of following IF. IF works better for some than others. Tens of thousands of people have lost weight effectively without it.

Good luck!

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:43 AM

I've only ever had my TSH measured and the doctor described me as "borderline" .. my TSH level was 3.54. I'm not cold all the time, I'm more often HOT all the time, especially at night. The biggest hypo symptoms I have are constipation, difficult fat loss, and sometime I'm tired in the afternoon despite adequate sleep..sometimes it's the exact opposite though. I mostly have problems with overeating. I just like to eat in general. ha. not on junk food per se..just food, meat, vegetables, you name it. I like the IF protocol best because it keeps my eating at bay and I can enjoy bigger meals

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 03:10 AM

oh - checked out that site btw, it's cool. it's giving me 2335 on workout days, and 1500 on rest days...2335? could that be right??

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:45 AM

BTW, i tried a VLC diet for the summer months. Did not lose weight, and still had issues with hunger even after the initial "induction" period - consuming no more than 25-30g total carbs/day. This was with exercise (weights and HIIT)

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on February 09, 2012
at 04:54 AM

My TSH is 4.0, no symptoms though. I'm 23. But T3/T4 are the real measures of hypothyroidism. The calculator defaults to +20/-20 "recomp", so you'll want to change it to -10/-30 or some other weight-loss-oriented variant. There should be a combo box on the left for it in the calculator. If you didn't test your state of ketosis on VLC, you should try it again and test w/ some Ketostix. Eating lots and lots of protein can screw with ketosis. Also, it's extremely easy to go over 25-30g of carbs if you aren't paying meticulous attention to your food. Take a look at the Rosedale diet.

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:12 PM

eric - adjusted the calculator like you suggested to -25/+10. -30 would be wayy to low for me to ever actually do again for a period of time. numbers are 1493/2053 - will try for now

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:04 PM

Thanks eric - i am very meticulous when i have a goal so i was all over making sure my carbs really were that low - they were. and it didn't do me much good. i want to stay away from VLC at this point. i think the -10/-30 is a good idea - thanks!

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on February 09, 2012
at 11:41 PM

Sounds good - if VLC didn't work for you, then it didn't work. Oh well. If leangains still doesn't work you could try a PSMF. Google it. It's nearly impossible to not drop fat like a rock on that.

1
095ef76482234d3db444b77d7ed01c29

(2755)

on February 09, 2012
at 03:49 AM

Find out your lean body mass.

Start with 15 calories / pound of this. If you aren't losing, try 14, then 12, then 10...

10 calories per pound is usually worth 1% body fat loss per week unless you are over 15 to 20% body fat or so.

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:06 PM

that seems like a pretty good way to go - i don't want to drop calories so fast that i get stuck on some very low calorie diet. so the gradual thing seems right, thanks

0
8487a2f7fb8be0a568275667af0794c8

on February 09, 2012
at 11:05 PM

1600 calories sounds like a snack. Undereating and stress contribute to weigh gain too. Eat till satiety. Eventually your body will identify an appropriete set point.

0
26b0f1261d1a0d916825bd0deeb96a21

(5798)

on February 09, 2012
at 03:12 AM

Leangains and IF is ideal for folks who have only a few percentages of bodyfat to lose. Do you know your percentage of bodyfat? If you are 30% or above, your best bet is to eat very, very clean paleo, until you trim down. This means cutting out all dairy and sugar. To reach a target weight of 145 lbs ( I don't know your target, but this is healthy for 5'9 female), eat at least 95 grams of protein per day. At your height, you should eat at least 2,000 calories per day. Try to eat eggs. fried or scrambled in animal fat, for breakfast, or an egg over a small amount(4 oz.) of beef, for brekkie. Maybe a pice of fritatta with nitrate-free sausage? Kippers or oysters with eggs?

A salad for lunch, topped with chicken, olive and vinegar dressing.

Round out your dinners with plenty of veg and the remaining grams of meat as a mix-in or main dish.

Skip the fruit, nuts, and "paleo-approved" flours and starches. If you eat your fill of meat and veg for a week, you will lean out. Then, to change it up, add a night of a sweet potato side. I like homemade sweet-potato fries.

You need a combo of low-carb/slightly low-cal/higher carb surprise, to shake things up.

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 03:20 AM

My target is actually to only lose 10 pounds of fat at the moment, once i actually reach that kind of goal is when i will start making bigger ones (if i deem necessary). I don't know my body fat percentage right now. But i do know that The only time I was able to reach the 140's is when I ate 1000 calories or less per day and did cardio for 35-40 minutes 6 days per week. I'm a pretty dense individual and I don't feel 145 pounds is a place my body wants to be.

26b0f1261d1a0d916825bd0deeb96a21

(5798)

on February 09, 2012
at 03:36 AM

so, then keep my above outlined program, but eat a half a seet potato or potato every day, preferably after workouts, and do more pilates or calisthenics and weight-bearing exercises,for a half-hour, three times per week. With thyroid problems, you are probably exhausted by cardio. Get your carbs from veg and this 1/2 serving of starch per day, preferably at your low-energy point in the day. It is silly sometimes to eat meat and veggies until satiated, because if we're over-fat, we can eat until the cows come home! But, eating 2,000 cals per day of meat and veg should fill you up.

33ff1847bdaeceabe95f0735c3c40694

on February 09, 2012
at 02:10 PM

i actually am not exhausted by cardio - i do not have ALL of the textbook thyroid symptoms - just some, as described somewhere above. i think i'm going to stick with IF for now since it's something i have NEVER tried before (and i have tried just about everything else) and alternate between 2000 calories on workout days and 1400 on rest days.

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