I have Mark's book, 21 Day Total Body Transformation that I used to lose the 80 pounds that I did up until November of last year. Then, for some reason (my birthday probably), I lost my mind and got stupid and gained back 30 pounds. So I'm restarting and am going to attempt to not forget what I do this time. Right now I'm attempting to go back into ketosis as an effort to jumpstart this business, and I'm curious to know if that's the right thing to do (and if so am I doin it right).
Female, 33, 250lbs (215lbs is where I was when I lost my senses) 5'4", don't know what else to tell you there.
I walk for 1 mile 3 times a week at 3mph average for 45 minutes to an hour (what my app says I'm doing), and I do body-weight workout twice consisting of 2 sets:
50 wall pushups or as close to 50 knee push-ups as I can
1 minute planks each side
20 dips (I can't do pull ups, I have a torn ligament in my right shoulder. Push-ups alone are painful but I do them anyway)
45 minutes of heavy dancing cardio every Saturday
As far as food since I'm trying to get into ketosis I'm pushing 70% fat for the week, 21% protein and 9% carbs. I've had a total of 144 carbs for the week so far. My highest carb day was Wednesday and I had 47. Average is 30. I know I have to push for under 20 carbs and I'm working on it but it's hard to do and not be starving. Especially when trying to keep my calorie intake low. I'm eating the following types of things:
Bacon, eggs, coconut oil, unsweetened coconut milk, kale & spinach blend salad, lettuce, flounder, ham, hamburger (93/7 is what I have to get, there's a non-paleo in the house), roast, onions, and for snacks: chicharrones, 90% cocoa bar (2 pieces), almond butter, and nuts: pistachios, almonds, walnuts. I can't do dairy of any kind as I'm lactose intolerant.
What I'm wondering is, if I keep at this pace and keep my calories under 1200, should this work? Am I not working out hard enough? Is this the right sorts of foods or is there something I'm missing? Anything I should be doing that I haven't listed (other than sprints, I'm too fat and embarrassed to sprint).
asked byNatasha_4 (5)
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on January 10, 2014
at 02:49 PM
Paleo is a framework on how to eat. There's no one right paleo way to eat, you have to figure it out for yourself. How's that for a non-helpful generic answer? The best way to go about it (from a weight loss perspective) is to focus on real foods, drop your carbs (how much depends on you), pick a reasonable goal and monitor how many calories you're consuming daily.
Working backwards through the advice:
- I know counting calories is not popular advice, but it works. And it's not hard like it used to be. There are dozens of websites/apps that make counting so easy. LoseIt, Cronometer, Myfitnesspal, etc… There are even "Paleo" trackers out there… paleotrack, for example. Google each to find them.
- A reasonable goal is a rather slow one. 30 pounds to lose, you really shouldn't lose more than 1 pound per week until you get down to 10 pounds to go. Then slow off to 1/2 pound per week. I know that means 40 weeks of dieting. It took a long time to get fat, it takes quite a while to get fit too.
- Carbs… ketosis is optional! Dropping carbs to 100-150 grams per day (20-30% of total calories) is already much lower than most people eat. That level is quite effective for increasing satiety which means your diet seems easier.
- Whole foods. Eat the foods paleo recommends: meat, veggies, fruit and nuts. Dairy if you want.
on January 10, 2014
at 06:12 AM
I agree that 1200 calories seems too low, especially for the exercise regimen you are following. But if you're able to follow that regimen, good on you!
on January 10, 2014
at 12:35 AM
You have 30lbs to lose and you plan on cutting consistently at 1200 calories?
You're also eating 70% fat?
It's almost like you're designing a diet plan with the intention of failing.