Can you look at my typical day and tell me what I can change. I am trying reduce bodyfat, but nothing seems to work.
AM- eggs either boiled white, or 2 fried egg (one yolk) I do admit, I have 2 slices of toast and PB.
Snack/ lunch Salad and vinaigrette sometimes with chx breasts
snack pm nuts or fruit & yogurt
PM dinner- Meat and veggies
This is a mostly typically day. Unfortunately I have a desk job, at the moment but will try to go for a run in the evenings if I have time.
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on June 05, 2013
at 02:00 PM
AM- Don't eat until you are hungry.
AM part II- if you are still at home have four whole eggs and two pieces of bacon. Avoid toast and peanut butter. This is paleohacks, and the basic mantra here is no grains, no legumes, no dairy except for butter because it is animal fat and animal fat is awesome. Then sometimes we admit that good white rice might be okay, but you should ignore that right now because your goal is weight loss.
AM alternate part II- plan ahead. If you know you aren't hungry until you get to work, bring various fatty cuts of meat and the decent sort of vegetables that you cook and can put a chunk of butter on. Salads have low nutritional density and appear to prepare the dieter for his eventual demise by stretching the stomach, thus making the average American dieter imminently capable of inhaling an entire cheesecake whenever he finally breaks down and cheats. The vinagrette is almost certainly providing you with various non-paleo agents, which further screws you up.
PM part I- Nuts are okay in moderation. Yogurt isn't paleo. There are enough milk proteins in it to screw a lot of people up, and if it's store bought it probably has a ton of sugar in it too. I'm guessing you haven't done real paleo for thirty days yet. You have to watch your nut intake because a lot of people overeat them.
PM dinner- Meat and veggies are great. This is where I'd suggest that, if you are going to eat any carbs, you eat them with a leaner source of protein. If not then repeat some version of lunch.
Running in the evenings is probably less advantageous than getting up earlier and taking a walk.
on June 05, 2013
at 06:28 PM
You don't mention fats at all in your diet - I ate like you are eating for years and gained weight because my metabolism was stalled. It is counter-intuitive, but I was amazed that eating more fat (the right kinds!) helped me to lose fat. I'd say you need to eat more - eat your eggs fried in coconut oil or scrambled in butter, have an avocado a few times a week if they are plentiful and good where you live, eat sardines and salmon, add pastured butter to your cooked vegetables (cooking all my vegetables made an ENORMOUS difference for me). It might take a little while for you to adjust, but you WILL feel a difference in your body's metabolic capabilities and you should start being able to lose fat.
Of course, everyone is different, but I thought I'd share what worked well for me. Another thing - if I ate 2 slices of toast with my breakfast I would look like a Beluga whale in no time. Maybe that's just me - but I'd try and see what happens if I cut the bread. I don't care if it is "paleo" or not - it just seems to really interfere with many metabolic processes for lots of people, so for that reason, you might want to eliminate it.
Best of luck!
on June 05, 2013
at 06:07 PM
I would be starving if that's what I was eating!
If you're trying to reduce body fat then I would start incorporating some strength training and replace long runs with HIIT - it will save you time and it's more effective at preserving muscle mass + fat burning.
For breakfast have 2 whole eggs. Replace the toast and PB with bacon/sausages for extra protein, or place the eggs on top of a sweet potato hash is you'd like more carbs.
For lunch a salad is great, but you need protein and fat with it. Add in some chicken/salmon/tuna/beef and an oil based dressing/nuts/seeds/avocado
If you're having yogurt for your snack try to make it a full fat yogurt. Or you could have an apple with almond butter?
Dinner seems alright, but you're not very specific so I don't really know what size your portions are. Meat + veg is almost always a winner though!
on June 05, 2013
at 09:57 AM
It will seem weird as I'm an endurance runner myself but I'd suggest forgetting about the run (unless you'are really looking forward to try this for other reasons) and try to incorporate some strength training, if you cannot afford or have time to go to the gym, you could have a look at callisthenic/body weight exercises, I'm pretty sure they would aid a lot. You could do them at home or even better go to the park, and also aim to have a long walks, but even if short will be better than nothing though :)
As for the eating plan, doesn't look that bad from a calorie-wise standpoint. Of course I'd get rid of the bread but I guess you already know that, don't you? hehe :)
I do not see seafood, you could try to switch some meat/eggs/dairy for it. It has less fat but its better IMHO (DHA and EPA are unparalleled fatty acids), also some olive and coconut oil, avocados MCTs might help rising up your metabolism a little bit.
But overall I think you'll notice the greatest improvement as soon as you try to start moving and exercising in a daily basis. I also work in a desk job and I can tell you it's a pain in the ass for weight loss if you do not compensate for it. Also try to have plenty to sun exposure and good sleep, we office rats usually get few :(