0

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Critique my diet?

Answered on August 19, 2014
Created October 24, 2012 at 12:09 PM

Hi everyone, would really appreciate it if you could have a look at my diet and give me some pointers? This is what I'll be eating today, for example:

Breakfast: Chicken breast, mushrooms, red onion, broccoli, 200ml coconut milk

Dinner: 4 whole eggs and 2 extra yolkes, zucchini, tomato, rockett

It doesn't really differ much, in terms of macros. I weight 250lbs, male, just under 6feet and I go to the gym 2-3 times per week to do weights training (strong lifts). Thought I'd go ketogenic for a period as I do have a lot of fat to burn - thoughts?

Thanks in advance.

F9638b939a6f85d67f60065677193cad

(4266)

on October 24, 2012
at 03:57 PM

Why are you afraid of real meat? Have some BEEF. I'm 47 years old, 5'3", 133lbs and just started weight lifting and I eat vastly more than you do. I just had a 12oz bloody rare steak for breakfast.

Dc6407193ba441d1438f6f0c06af872b

(4400)

on October 24, 2012
at 01:52 PM

Agree that it's how you feel. Back in the day when I needed to lose weight, I could eat as little as you and feel fine, although at some point I'd hit a wall and become ravenous. It's probably preferable to attempt a sustainable lifestyle modification, so you eat the way you will eat at your ideal weight (to satiety), so that when you reach your ideal weight you don't have to change anything, you just keep going! But if you're excited and feel like being low cal for a little while, that's totally fine. Just be willing to eat more (and lose weight more slowly) when the time comes.

435e7133a24b3259f2282c134ddbf5a0

(165)

on October 24, 2012
at 01:12 PM

Rocket is arugla. In the UK, at least.

997b4cbb8bd8b4251e4193dc4e0acea0

on October 24, 2012
at 01:04 PM

Thanks all. Time to revise my log book!

F694fc245d03b64d6936ddb29f4c9306

(2613)

on October 24, 2012
at 12:56 PM

If you're on a budget, consider this guide by Robb Wolf: http://robbwolf.com/shop/products/paleo-diet-budget-grocery-shopping/

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on October 24, 2012
at 12:55 PM

What is rockett?

F694fc245d03b64d6936ddb29f4c9306

(2613)

on October 24, 2012
at 12:50 PM

There's nothing wrong with saturated fat. Don't be afraid of it.

8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on October 24, 2012
at 12:37 PM

you could try leangains if you are trying to recomp. but see above - if your adrenals/cortisol are messed up, it can be trying.

8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on October 24, 2012
at 12:36 PM

sorry, I guess I am basically saying - make sure you know EVERYTHING involved in what you're trying to do. I don't think what you're doing is safe and in my opinion you're going to end up bingeing from lack of food on something bad (which, bingeing makes me feel bad and then you're going to blame yourself - Don't do it!). I've 140 lbs and I would eat more food than that. Sometimes you will feel more hungry, sometimes less. But get your body used to eating on a regular schedule. If you're overweight your leptin/ghrelin are messed up. they get used to meal timing and regularity.

997b4cbb8bd8b4251e4193dc4e0acea0

on October 24, 2012
at 12:31 PM

Thanks, that's very helpful. Time to take it easy ha!

997b4cbb8bd8b4251e4193dc4e0acea0

on October 24, 2012
at 12:25 PM

Thanks for the reply, YPL - much appreciated! I probably eat coconut milk 2 times a week, not every day. Tomorrow I will have a trout fillet with a whole avocado for breakfast and burgers for dinner. I'll take your point on board regarding eating more and add a "lunch" option. Grass fed is a bit too expensive for me at the moment (poor student!). Today's a bit of a bummer as I haven't been shopping yet, and my swiss chard plant hasn't had time to re-grow its leaves! Thanks again.

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4 Answers

4
Ef777978cfeb8fbdd18d75c4f6c4cb23

on October 24, 2012
at 12:20 PM

Hi, I'm 6' 3", 180 lbs and go to the gym no more than 2x per week to lift heavy stuff. If I ate that I'd collapse with hunger in days.

I think you're trying to combine too many good paleo ideas here at once. Intermittent fasting. calorie counting, gym work, ketosis. They're all good, but your body needs time to adjust. I know you're enthusiastic and in a hurry, but if you are going to live this style you need to take your time.

In my view you should spend up to 6 weeks getting fat-adapted. Eat when you want to, just cut out the processed food, the sugars, the refined flour, the dodgy oils and increase the good fats and protein. Feel your body change. Understand how it feels. Maybe you will crave stuff, maybe not. Maybe you'll get "carb flu", maybe not.

If that doesn't ring true, then the much shorter answer to your question is up the fat!

997b4cbb8bd8b4251e4193dc4e0acea0

on October 24, 2012
at 12:31 PM

Thanks, that's very helpful. Time to take it easy ha!

1
8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on October 24, 2012
at 12:31 PM

You know you can go ketogenic just through coconut oil. Dropping carbs is another way to get there, yes. See PerfectHealthDiet on this issue, "How to make a diet ketogenic" and WHY it can be good to do it.

http://perfecthealthdiet.com/2011/02/ketogenic-diets-i-ways-to-make-a-diet-ketogenic/

(There is a whole series, i, ii, and iii. I advise you read all of them.)

In the comments paul says eating carbs and coconut oil will still produce ketones. You can go into ketosis through protein + fat only, but be careful with that. the posts explain.

I think DavidMcC is right, you're confusing a lot of different things.

From experience, please try Intermittent fasting ONLY after you have fully gotten through paleo with 3 big meals and snacks if you need them.

I also found this post helpful: http://drbganimalpharm.blogspot.com/search?updated-max=2012-10-07T19:05:00-07:00&max-results=7http://drbganimalpharm.blogspot.com/search?updated-max=2012-10-07T19:05:00-07:00&max-results=7

Especially this part:

"3. Intermittent fasting is 100% safe --See prior adrenal tagged posts. Martin Berkham fanboys [I'm jealous of y'lls kevlar-coated adrenal glands] may go please very gently f*ck yourselves...and continue cortisol-inducing yo-yo dieting and eating cheesecake. Sorry. #FAILEO if one has f*cked up adrenals.

  1. VLC/ketosis is 100% safe --Demyth: see above"

Don't stress your body out. First and foremost, get adequate sleep.

Then, make sure you eat a big breakfast of protein AND a little carb - like half a potato if you want. Get your body metabolism right. Feel good eating this way, with protein, fat and carb. Know what hunger is and know what being sated is. Know where you like to be. don't over snack on ANYTHING. if you find yourself downing too much of X,Y,Z - add in whatever you cut out - even if it's carbs.

THEN when you feel awesome because you're sleeping well, well rested, and have experienced hunger and satiation, try to cut calories.

but you can generate ketones even without cutting carbs.

8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on October 24, 2012
at 12:37 PM

you could try leangains if you are trying to recomp. but see above - if your adrenals/cortisol are messed up, it can be trying.

997b4cbb8bd8b4251e4193dc4e0acea0

on October 24, 2012
at 01:04 PM

Thanks all. Time to revise my log book!

8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on October 24, 2012
at 12:36 PM

sorry, I guess I am basically saying - make sure you know EVERYTHING involved in what you're trying to do. I don't think what you're doing is safe and in my opinion you're going to end up bingeing from lack of food on something bad (which, bingeing makes me feel bad and then you're going to blame yourself - Don't do it!). I've 140 lbs and I would eat more food than that. Sometimes you will feel more hungry, sometimes less. But get your body used to eating on a regular schedule. If you're overweight your leptin/ghrelin are messed up. they get used to meal timing and regularity.

1
93eea7754e6e94b6085dbabbb48c0bb7

on October 24, 2012
at 12:14 PM

I am a 5'2", 100 lb gal and that's how much food I eat! I understand you have fat to lose so it is awesome you are keeping the carbs low, but why the saturated fat? Favor grass fed meats and lamb and cooking your veggies with coconut oil. It doesn't have to be overkill but our body uses these short chain fatty acids particularly well in the absence of carbs. If you aren't hungry I guess don't force yourself to eat more, but I don't see how you'll make any muscle gains with such a low intake of food.

Also make sure you switch up your veggies and aim for dark leafy greens to get micronutrients!!

F694fc245d03b64d6936ddb29f4c9306

(2613)

on October 24, 2012
at 12:50 PM

There's nothing wrong with saturated fat. Don't be afraid of it.

997b4cbb8bd8b4251e4193dc4e0acea0

on October 24, 2012
at 12:25 PM

Thanks for the reply, YPL - much appreciated! I probably eat coconut milk 2 times a week, not every day. Tomorrow I will have a trout fillet with a whole avocado for breakfast and burgers for dinner. I'll take your point on board regarding eating more and add a "lunch" option. Grass fed is a bit too expensive for me at the moment (poor student!). Today's a bit of a bummer as I haven't been shopping yet, and my swiss chard plant hasn't had time to re-grow its leaves! Thanks again.

0
032a7274ac01078dc60db95728175ef4

on October 24, 2012
at 12:48 PM

Depends on how you FEEL. People need different things.

If you're trying to lose weight, try and boost your fats a little, so you meet at least 1600kcal on quiet days and no more than 2500kcal on active days. Alternatively, try having one fasting day per week (low activity, don't eat for 24 hours, do some intense activity before your meal and then eat a "normal" sized meal) and eating the "recommended" 200kcal (or, if you used to eat the same as/less than that, keep it at 200kcal UNDER what you used to eat).

If you're not trying to lose weight or already losing weight steadily enough that you KNOW you can go back to this whenever, then experiment. Have no more than four meals per day (including snacks), keep carbs low and get most of them from starchy veg and low-sugar fruit, eat a decent amount of fat, cut back sugary fruit and keep nuts to 100g/day maximum. Mess around. Try one meal, two meals, three meals or four snack-meals, try getting carbs from fruit one week and from starchy veg the next. Try coconut oil vs butter... Just move stuff around until your body works well!

Dc6407193ba441d1438f6f0c06af872b

(4400)

on October 24, 2012
at 01:52 PM

Agree that it's how you feel. Back in the day when I needed to lose weight, I could eat as little as you and feel fine, although at some point I'd hit a wall and become ravenous. It's probably preferable to attempt a sustainable lifestyle modification, so you eat the way you will eat at your ideal weight (to satiety), so that when you reach your ideal weight you don't have to change anything, you just keep going! But if you're excited and feel like being low cal for a little while, that's totally fine. Just be willing to eat more (and lose weight more slowly) when the time comes.

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