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Starting over, need to make sure I'm "doin it right".

Commented on January 14, 2014
Created January 10, 2014 at 12:21 AM

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).

Vitals:

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

50 squats

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).

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 14, 2014
at 03:00 AM

if you can be bothered, you can probably get all your accounts merged. i know they use to be able to do this (& prob still can). just post a question/request under the Meta section, here, http://paleohacks.com/spaces/9/meta.html

7de0a85b4eb1c711d1817ca582d3bdbe

(5)

on January 13, 2014
at 03:51 AM

Let me ask you this then. To me, increasing my caloric intake to 1500 a day combined with my exercise and eating what I've been eating (whole foods and no more gluten free junk)but not being overly frantic about being under 50 carbs (but as close as I can) do you think that's good enough to see some weight loss? I want to be strict on myself to make sure I'm not just eating wily nilly and as you say calorie counting is a necessity. I'm not sure what range in should be looking for.

Eb87941a669017dfb288d296cc672130

on January 10, 2014
at 02:08 AM

...and also, a lot of people here think you must eliminate carbs to lose weight. DO NOT LISTEN TO THEM! They are inexperienced and have no idea how fat loss works. YOu will lose weight as long as you are in an energy deficit. Just maintain that deficit and eat a balanced diet and keep it as "clean" and nutritious as possible. Heart, mind, muscles, and sanity will thank you later.

Eb87941a669017dfb288d296cc672130

on January 10, 2014
at 01:42 AM

Well Natasha, that's a long ways to go and I recommend you take it nice and slow. A gradual 10% below maintenance calories should suffice, in addition to as much physical exercise is you can manage (your female paleo ancestors did an average of 5 miles by foot a day, in addition to digging for root vegetables and carry them back to camp). I'd also not focus on your macro ratios (how much protein/fats/carbs you're eating), but instead jsut focus on eating 'clean" and keeping calories just 10% below maintenance along with again as much exercise as you can tolerate. Best of luck to you.

Eb87941a669017dfb288d296cc672130

on January 10, 2014
at 01:39 AM

Yes. FleshandBone is me. I forgot my password. And I forgot my password to my other account too. So I have 3 accounts here. But I'm not trolling. I just disagree with everyone.FleshandBone and AnyonesGhost are both song titles. Is there a problem>?

7de0a85b4eb1c711d1817ca582d3bdbe

(5)

on January 10, 2014
at 12:42 AM

I read that you're supposed to have high fat when you're going into ketosis and that not counting carbs was a very bad idea because you're putting too much energy in and not burning it off, so the lower you can go the better.

Oh and I have like 130 pounds to lose, just 30 to get back down to where I was before I lost my mind. Pretty sure 215lbs is *not* a stopping point for any female unless they're a bodybuilder. Trying to actually get to 150-160 range or a size 12.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 10, 2014
at 12:42 AM

a totally unrelated comment...do you know @FleshandBone, he/she has the same avatar as you

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4 Answers

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0
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

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.

7de0a85b4eb1c711d1817ca582d3bdbe

(5)

on January 13, 2014
at 03:51 AM

Let me ask you this then. To me, increasing my caloric intake to 1500 a day combined with my exercise and eating what I've been eating (whole foods and no more gluten free junk)but not being overly frantic about being under 50 carbs (but as close as I can) do you think that's good enough to see some weight loss? I want to be strict on myself to make sure I'm not just eating wily nilly and as you say calorie counting is a necessity. I'm not sure what range in should be looking for.

0
F92f0b6a3fe3d45a489e020076904f2f

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!

0
Eb87941a669017dfb288d296cc672130

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.

7de0a85b4eb1c711d1817ca582d3bdbe

(5)

on January 10, 2014
at 12:42 AM

I read that you're supposed to have high fat when you're going into ketosis and that not counting carbs was a very bad idea because you're putting too much energy in and not burning it off, so the lower you can go the better.

Oh and I have like 130 pounds to lose, just 30 to get back down to where I was before I lost my mind. Pretty sure 215lbs is *not* a stopping point for any female unless they're a bodybuilder. Trying to actually get to 150-160 range or a size 12.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 10, 2014
at 12:42 AM

a totally unrelated comment...do you know @FleshandBone, he/she has the same avatar as you

0
Eb87941a669017dfb288d296cc672130

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?

What makes you think it will work this time? Why is this a good diet?

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