few similar variations of this question have been around here, based on my search. However, I'd like to hear some personalized advise. Is it even possible to hit my desired macros with paleo in combination with IF ?
I am doing intermittent fasting for quite some time now, without noticing any major effects. Despite the fact that almost anyone swears by IF...
Only recently I have finally decide to track my macros and try the paleo approach (the paleo is not specifically for weight loss, but health issues - intolerance to dairy/gluten). First of all, I was really surprised when I counted my desired calorie intake and macros (I am trying to go for roughly 40-20-40 fat-carbs-protein). Supposedly I should be getting 1700 kcals. I know, crazy low. But I am not very active right now, so anyways.
When I actually started tracking, I found my self even way under these macros! I wasn't able to hit my protein at all.
I always though I must be well over my calories and that's why I am not loosing weight/fat. I am not limiting myself at all, and I am fully satiated all the time.
Is it even possible to eat for such a calorie deficit and still not loose weight like crazy? Is there any advice you could give me?
asked byMcCloud94_TW (15)
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on November 12, 2014
at 10:12 PM
Alright, so here's all my meals for today.. again I am shocked, and kind of pissed off. I am way below my target calories. 40g of protein came from protein powder (which I rarely do have) and I am still not even at 1g/ pound of weight.
I mean, there must be something wrong... how come I eat in such a caloric deficit and still not shed weight??
- vanilla extract
- caynne pepper
- bone broth
- 2 egg omelet
- baked beans (don't hate me on this one, had one can left that I needed to get rid of :P)
- dark chocolate
- 1 banana
- mixed berries
- beef protein
- 1 can sardines
- protein sludge with raisins and cinnamon
- bone broth
- steamed mixed veggies
- 2 grilled chicken drumsticks
Protein: 128 g
I did not track bone broth and veggies.
Thank you for any tips and suggestions.
//edit: apparently I cannot add links (to the food tracking site) so I am just going to list individual food items and macros.
on November 11, 2014
at 04:00 PM
Can you please provide some background info i.e age, BMI, sex?
I do a 16/8 IF on my workout days (4-5 a week) and then usually a 20/4 IF once or twice a week on non lift days. I also use carb cycling, which could be useful for you. On lift days I only eat carbs after my workout (usually a banana or straight dextrose in my shake, then sweet potatoes with my meal). On my off days I don't eat any starches or sugars, but I never limit intake or count carbs from veggies. I usually shoot for around 3000 kcal on my lift days with 150g protein, 100g carb, and the rest coming from fat. On my off days my goal in 1800 kcal, with 120g protein, under 50g carb, and the rest fat. Note, my protein intake is probably higher than what is optimal for most, but I am very active (29 years old, 5'9" 170lb - 11%BF). I have lost about 15 pounds over the past year doing this.
on November 11, 2014
at 06:01 AM
"Is it even possible to eat for such a calorie deficit and still not loose weight like crazy? Is there any advice you could give me?"
Unusual, i would say, but not unheard of.
Below is a link to a post reviewing a study that may be of interest/relevance to you,
the study looked at four groups of women, 3 groups are in energy deficits of varying magnitude, the 4th group was the control with ~zero energy deficit.
On the weight loss front, one piece of interesting info was;
the women with an energy deficit of ~42% lost Less weight than the women with an energy deficit of ~22% who lost Less weight than the women with an energy deficit of ~8%.
Yes, that's right, the women with the smallest energy deficit lost the most weight.
& here's the link to the study abstract