7

votes

PHD'ers - sample day?

Answered on August 19, 2014
Created January 03, 2012 at 10:57 PM

i'm switching to PHD from a lower-carb paleo/primal eating plan and am now finding myself adding fat to pretty much everything i'm eating. this, combined with higher carbs, is making me a little paranoid that i'll gain weight (when in reality i'd like to lose). i know people will tell me that i should go low-carb to lose, but i have and it simply doesn't work for me. i don't feel well, and i still wasn't losing. i'm ready to try something new and see how it goes!

anyways, anybody following PHD, please let me know what your typical day might look like. for me, it's something like (based on yesterday, which is fairly typical): - breakfast: coffee with cream,3 brazil nuts and a few leaves of seasoned seaweed (both as supplemental foods) - lunch: stewed rice and veggies with salmon and coconut oil, 2 squares 90% dark chocolate - dinner: wine-braised beef shank with olives, sundried tomato and butternut squash

76f3ead3aa977d876bcf3331d35a36e9

(4620)

on January 09, 2012
at 04:24 PM

Andy, from your posts here, I've noticed you are very bitter and insecure about the topic of diet. I highly recommend you try not getting your panties in a knot when somebody eats differently than you; you will have a much more enjoyable life this way!

76f3ead3aa977d876bcf3331d35a36e9

(4620)

on January 09, 2012
at 04:18 PM

Andy, from your posts here, I've noticed you are very bitter and insecure about the topic of diet. I highly recommend you try not getting your panties in a knot when somebody eats differently than you; you will have a much more enjoyable life this way!

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 09, 2012
at 11:16 AM

Yup, I really enjoy toast in the morning, a good sandwich at lunch and a big pile of pasta for dinner.

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 09, 2012
at 11:13 AM

awesome, bodyfat is equivalent to dietary fat, how the wheel does turn

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 06, 2012
at 07:21 PM

thanks for sharing...i'm always amazed how diet can affect all these things so profoundly.

07c86972a3bea0b0dc17752e9d2f5642

(3162)

on January 05, 2012
at 05:00 PM

1 1/2 years of amenorrhea and low T3 along with all the symptoms of those conditions: palpitations, dry skin and hair, aching joints, anxiety attacks, depression, constipation, headaches, nausea, etc. After 3 months of PHD, no exercise (except walking) and eating all I wanted, I got my period again. I've had it 8 straight months now. What surprised me most was that I didn't gain weight like I had mentally prepared myself to do (that was the scariest thing for me, I'm sad to admit). The experience has really changed my view of the value of hard exercise for weight loss.

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 04, 2012
at 08:03 PM

"If you have extra fat on your body, use that for your saturated fat" hahaha amazing. thanks so much for the input! would you mind elaborating on the health issues you overcame with PHD?

76f3ead3aa977d876bcf3331d35a36e9

(4620)

on January 04, 2012
at 03:32 AM

Embrace it :). If it works for you and you feel good doing it, then it doesn't matter what others are saying.

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 04, 2012
at 01:55 AM

i'm getting the same feeling about higher carb...i think i do better with them. it's strange though, 'cause i feel like i'm resisting it, since it goes again what most paleos / primals say.

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 04, 2012
at 01:54 AM

agreed. i'm loving the addition of potato / sweet potato. i'm also starting to play around more with rice and just got some yuca!

77877f762c40637911396daa19b53094

(78467)

on January 04, 2012
at 01:34 AM

After reading others' comments, I should add that I usually eat 1-2 TBP of coconut mana with the chocolate or sometimes I have some while I'm cooking and get hungry.

6120c989fd5b69f42a0834b69b87955b

(24553)

on January 04, 2012
at 01:02 AM

Ha ha! D'oh, just realized that I totally misinterpreted PHD. I obviously am not grasping the obvious today, for some reason I thought it meant Paleo Hack Diet or Paleo Hack Day. Perfect Health Diet, got it. Why yes, that would include a bit more starch than usually eat. I should probably delete my answer.

6120c989fd5b69f42a0834b69b87955b

(24553)

on January 04, 2012
at 12:54 AM

I throw potato and carrot chunks in the stew, or we'll have sweet potato, parsnips or squash on the side at dinner sometimes. I make a rice flour and coconut milk oven pancake once in a blue moon. I have been known to indulge in real sour dough bread. I don't seem to tolerate a whole lot of starch so I try to consume it in limited quantities and try to use starches that do double duty as medicinals like the astragalus, nettle, and dandelion roots or chia seeds in the Vitamineral Earth I drink every night.

77877f762c40637911396daa19b53094

(78467)

on January 04, 2012
at 12:00 AM

I don't think so as I eat less meat at lunch and dinner than I used to. I am in the post rx phase now but even b/f, I could barely get up to 50gm protein, I just did the best I could. Rx would not have the carbs at bkft but I'm shooting for at least 50 net "safe starch" gms/day and spreading them over the 3 meals works best for me.

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 03, 2012
at 11:50 PM

it's all about figuring out what works! i tend to get caught up in the 'rules' and then don't really figure out what actually WORKS for me. changing to PHD is my of starting to really experiment. thanks for the comment!

7dc950fc76a046048e683d2a27dced37

on January 03, 2012
at 11:47 PM

I don't eat starch with breakfast. I have about 50g or so with both lunch and dinner. Paul has blogged that he thinks it's better to divvy carbs up more equally, but I find splitting them at lunch and dinner works for me.

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 03, 2012
at 11:42 PM

i don't see a lot of starch...where do you get it from, usually?

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 03, 2012
at 11:41 PM

interesting...do you find yourself eating more protein than the typical PHD, since you have to eat 50gr already with breakfast?

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 03, 2012
at 11:40 PM

thanks for the clarification -- just struck me as odd since it 'goes against' paleo. i'm totally in support of the n = 1 experiments -- if it doesn't give you trouble, more power to you!

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 03, 2012
at 11:38 PM

so do you usually eat starch with every meal? how much of it, about?

77188106a9c27a22ad47d0ef7318de7a

(922)

on January 03, 2012
at 11:31 PM

I am extremely gluten intolerant and if I ingest any flour my skin gets extremely dry and begins cracking and itching. It took me about 17 years to figure this out but now at an age of almost 20 I have little to no issues with my skin and my muscles have taken on a very different look. (I assume this is because of the elimination of all protein sources other than lean meat. As for the hummus I don't have much trouble with it, I enjoy it as a snack and when you're dipping raw broccoli and carrots in it, the good definitely begins to out-weigh the bad. Just some food for thought.

77188106a9c27a22ad47d0ef7318de7a

(922)

on January 03, 2012
at 11:31 PM

I dont know if you have at all looked into Blood Type Diets but I am type O- and I respond extremely well to the Paleo diet (Mainly high protein and that protein has to come from meat, it cannot be wheat protein/dairy protein).

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 03, 2012
at 11:25 PM

thank you! i'm curious why you decided to include hummus in your diet?

77188106a9c27a22ad47d0ef7318de7a

(922)

on January 03, 2012
at 11:25 PM

My first nutrients of the day actually come from Spirulina and that is usually my first protein of the day if I don't feel like mouthing down pieces of meat right when I get up.

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 03, 2012
at 11:25 PM

hank you! i'm curious why you decided to include hummus in your diet?

  • 4d6aa1a676240b15dc569ff8ade0500f

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8 Answers

4
07c86972a3bea0b0dc17752e9d2f5642

on January 04, 2012
at 03:18 PM

I was strictly PHD and took all the supplements for awhile and it really helped me get out of a scary place health-wise. Now I'm more lenient. Slowly I added peanut butter, hummus and properly treated masa made into fresh tortillas and I do all the honey sweetened almond/coconut flour baking I want (I eat maybe 2 such muffins a week) and eat fruit and even dried fruit whenever I want and I've had no problems. And I only take Selenium, Magnesium, and Fish Oil now.

This is what I ate yesterday:

Breakfast:

2 eggs scrambled up in a bit of coconut oil with about 2 oz. ham and some salsa verde 2 fish oil pills, 1 selenium and 1 magnesium. I don't know the milligrams off the top of my head, but it is what PHD recommends

Cup of hojicha (roasted green tea) - nothing added

Lunch:

All beef chilli (with onions and tomatoes in the recipe) cooked with bacon grease - I'd guess about 4 oz. worth of meat, but I don't really know, white rice - measured 1/4 cup in its uncooked state, 1/2 medium avocado on top,
2 clementines

Cup of blueberry white tea - nothing added

Dinner:

while I'm waiting for potatoes to cook!: a few pistachios and dried apple rings

spicy chicken and lime soup - maybe 5 oz. worth of meat - not sure, poured on top of around 230 grams of boiled potatoes, small banana stuffed with about 2 T peanut butter

What helped me lose weight was eating less fat. Eating potatoes boiled in salted water topped with stewed meat and salsa as opposed to a pile of mashed potatoes full of butter alongside a steak fried in coconut oil, etc.

If you have extra fat on your body, use that for your saturated fat needs before adding a bunch to your food.

I don't do any formal exercise, but I end up walking for about 3 hours total every day and I dance around the house quite a bit and my job requires occasional heavy lifting. And a few nights a month I go out dancing for like 5 hours and I end up eating a lot more those days!

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 04, 2012
at 08:03 PM

"If you have extra fat on your body, use that for your saturated fat" hahaha amazing. thanks so much for the input! would you mind elaborating on the health issues you overcame with PHD?

07c86972a3bea0b0dc17752e9d2f5642

(3162)

on January 05, 2012
at 05:00 PM

1 1/2 years of amenorrhea and low T3 along with all the symptoms of those conditions: palpitations, dry skin and hair, aching joints, anxiety attacks, depression, constipation, headaches, nausea, etc. After 3 months of PHD, no exercise (except walking) and eating all I wanted, I got my period again. I've had it 8 straight months now. What surprised me most was that I didn't gain weight like I had mentally prepared myself to do (that was the scariest thing for me, I'm sad to admit). The experience has really changed my view of the value of hard exercise for weight loss.

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 06, 2012
at 07:21 PM

thanks for sharing...i'm always amazed how diet can affect all these things so profoundly.

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 09, 2012
at 11:13 AM

awesome, bodyfat is equivalent to dietary fat, how the wheel does turn

2
6120c989fd5b69f42a0834b69b87955b

(24553)

on January 03, 2012
at 11:38 PM

Breakfast: Lamb steak with leg bone marrow or bacon/sausage and eggs. A spoonful of coconut oil if I remember. Occasionally liver and onions. A handful of parsley from the garden. Coffee with a little heavy cream.

Lunch: If I eat lunch, homemade chili or stew, or cold meat bits from the fridge with a little cheese and sauerkraut or kim chi on the side. Sometimes I roll up the meat and cheese in nori sheets and dip it in mustard.

Dinner: Totally random depending on what we have in the fridge, sometimes omelets, hamburger patties, fish, chicken, chicken livers, or another steak, and some sort of cooked veggie plus a little kim chi on the side most days.

In the evening: Dark chocolate or part of a grapefruit or a mandarin orange and a hot drink made with Vitamineral Earth or just a glass of wine (I know, not ideal close to bedtime, but a very enjoyable end to the day nonetheless).

6120c989fd5b69f42a0834b69b87955b

(24553)

on January 04, 2012
at 12:54 AM

I throw potato and carrot chunks in the stew, or we'll have sweet potato, parsnips or squash on the side at dinner sometimes. I make a rice flour and coconut milk oven pancake once in a blue moon. I have been known to indulge in real sour dough bread. I don't seem to tolerate a whole lot of starch so I try to consume it in limited quantities and try to use starches that do double duty as medicinals like the astragalus, nettle, and dandelion roots or chia seeds in the Vitamineral Earth I drink every night.

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 03, 2012
at 11:42 PM

i don't see a lot of starch...where do you get it from, usually?

6120c989fd5b69f42a0834b69b87955b

(24553)

on January 04, 2012
at 01:02 AM

Ha ha! D'oh, just realized that I totally misinterpreted PHD. I obviously am not grasping the obvious today, for some reason I thought it meant Paleo Hack Diet or Paleo Hack Day. Perfect Health Diet, got it. Why yes, that would include a bit more starch than usually eat. I should probably delete my answer.

1
E9808a9cfe806a22c0bdaff7c010c659

(405)

on January 09, 2012
at 10:25 AM

Midday meal:

Rice, 100g

Eggs, 3-4

Knob of butter (15g or so)

Sunset meal:

White potatoes, 400g

Meat or fish, ~300g

Tomato sauce

Knob of butter (15g or so)

Randomly added food: Bone broth, spinach, liver, tripe, mushrooms, broccoli, heavy cream, bananas.

1
76f3ead3aa977d876bcf3331d35a36e9

(4620)

on January 04, 2012
at 01:27 AM

Most days look somewhat like this:

Brekky:

  • 4-5oz of fatty red meat, preferably with lots of connective tissue (ribs, bone-in cuts)
  • 1-2 egg yolks
  • White rice or a banana
  • Tea or coffee

Lunch:

  • Raw veggie salad with a bit of olive oil (lettuce, cucumber, celery, carrots, tomatoes, etc.)
  • Fruit (oranges, kiwis, papaya, etc.)
  • Full-fat yogurt or cheese

Snack:

  • Dark chocolate, coconut butter or flakes, macadamias

Dindin:

  • A bibimbap type thing, with a protein (usually shellfish), starch (rice, potatoes, or sweet potatoes), cooked veggies (kale, spinach, onions, mushrooms, etc.), egg yolks, seaweed, and a fat+acid sauce
  • Liver and bone broth a few days a week
  • Dessert: ice cream, berries and cream, coconut water

I get anywhere from 100-200g of carbs, about 80g of protein, and the rest of my calories come from fat. My ratio of sugar:starch is probably a bit higher than the average PHD'er, but I find it gives me better digestion.

76f3ead3aa977d876bcf3331d35a36e9

(4620)

on January 04, 2012
at 03:32 AM

Embrace it :). If it works for you and you feel good doing it, then it doesn't matter what others are saying.

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 04, 2012
at 01:55 AM

i'm getting the same feeling about higher carb...i think i do better with them. it's strange though, 'cause i feel like i'm resisting it, since it goes again what most paleos / primals say.

76f3ead3aa977d876bcf3331d35a36e9

(4620)

on January 09, 2012
at 04:18 PM

Andy, from your posts here, I've noticed you are very bitter and insecure about the topic of diet. I highly recommend you try not getting your panties in a knot when somebody eats differently than you; you will have a much more enjoyable life this way!

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 09, 2012
at 11:16 AM

Yup, I really enjoy toast in the morning, a good sandwich at lunch and a big pile of pasta for dinner.

76f3ead3aa977d876bcf3331d35a36e9

(4620)

on January 09, 2012
at 04:24 PM

Andy, from your posts here, I've noticed you are very bitter and insecure about the topic of diet. I highly recommend you try not getting your panties in a knot when somebody eats differently than you; you will have a much more enjoyable life this way!

1
7841848bd0c27c64353c583fb7971242

(7275)

on January 04, 2012
at 12:48 AM

I'm doing an elimination diet for autoimmune condition, plus leptin reset.

Breakfast: half pound of ground beef sauteed with a cup or two of kale or collard greens, plus half a cup or so of either sweet potato or winter squash. I'll usually eat that with some homemade sauerkraut and either water kefir or bone broth. Lately I've been drinking the bone broth with the addition of a teaspoon or so of turmeric or dulse.

Lunch: either I'll have a salad topped with half a can of salmon and coconut oil and apple cider vinegar for dressing, or I'll just have an orange and some bone broth, maybe a banana. Lately I've also added brazil nuts (one or two) into the mix for the selenium. But I soaked the raw brazil nuts overnight and then dehydrated them to make them easier to digest.

Dinner: same as breakfast, usually around 4pm

Variations: lately I've been playing around with adding white potatoes, with good results. So for example, dinner tonight was beef heart that had been slowly cooking in beef stock for hours, with onion, white potato, garlic, and turmeric. A couple nights ago I had tilapia pan fried with potato and onion.

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 04, 2012
at 01:54 AM

agreed. i'm loving the addition of potato / sweet potato. i'm also starting to play around more with rice and just got some yuca!

1
77877f762c40637911396daa19b53094

(78467)

on January 03, 2012
at 11:19 PM

I'm PHD mixed with Dr. Jack Kraus leptin Rx and post leptin Rx: bkft is a broiled hamburger, one fried egg and 20gms net carb potato topped with vinegar and yogurt, coffee with heavy cream. Lunch is beef stew or ground beef salad with raw and cooked vegetables, same potato, and some 73% chocolate. Dinner is my lightest meal with small amounts of cheese, rice crackers, pate, pickled something or sometimes we have Trader Joe's hotdogs with 'kraut. No snacks.

77877f762c40637911396daa19b53094

(78467)

on January 04, 2012
at 12:00 AM

I don't think so as I eat less meat at lunch and dinner than I used to. I am in the post rx phase now but even b/f, I could barely get up to 50gm protein, I just did the best I could. Rx would not have the carbs at bkft but I'm shooting for at least 50 net "safe starch" gms/day and spreading them over the 3 meals works best for me.

77877f762c40637911396daa19b53094

(78467)

on January 04, 2012
at 01:34 AM

After reading others' comments, I should add that I usually eat 1-2 TBP of coconut mana with the chocolate or sometimes I have some while I'm cooking and get hungry.

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 03, 2012
at 11:41 PM

interesting...do you find yourself eating more protein than the typical PHD, since you have to eat 50gr already with breakfast?

1
7dc950fc76a046048e683d2a27dced37

on January 03, 2012
at 11:06 PM

Here's a typical PHD day for me;

Breakfast: sliced turkey.

Lunch: salad made of collard greens or kale, sweet potatoes, grilled onions and peppers, a 3.5oz can of either salmon or tuna (I buy bulk from Vital Choice), and an apple cider vinegar/macadamia nut oil vinaigrette.

Dinner: US Wellness braunschweiger wrapped in roast beef slices, white rice with mushrooms, peas and butter, some Bubbies pickles or sauerkraut.

Depending on hunger, I may add a little coconut butter (Artisana FTW!) or dark chocolate to the end of a meal.

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 03, 2012
at 11:38 PM

so do you usually eat starch with every meal? how much of it, about?

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 03, 2012
at 11:50 PM

it's all about figuring out what works! i tend to get caught up in the 'rules' and then don't really figure out what actually WORKS for me. changing to PHD is my of starting to really experiment. thanks for the comment!

7dc950fc76a046048e683d2a27dced37

on January 03, 2012
at 11:47 PM

I don't eat starch with breakfast. I have about 50g or so with both lunch and dinner. Paul has blogged that he thinks it's better to divvy carbs up more equally, but I find splitting them at lunch and dinner works for me.

0
77188106a9c27a22ad47d0ef7318de7a

(922)

on January 03, 2012
at 11:18 PM

Morning Meal: -Pomegranate Juice mixed with Chia Seeds. -Organic Turkey Breast (No Nitrites nor Preservatives)

Following Morning Meal: -Baby Carrots and Hummus -Again Organic Turkey Breast

Larger Breakfast: -2 Large Eggs -Top Round Steak/Turkey Bacon -Chopped Onions and Tomatoes

Lunch: -Salad w/cucumber, tomatoes, onions -Insert lean meat here

Snack: -Carrots and Hummus as side snack -Added Turkey breast if I need more protein/if I plan on lifting

Postworkout: -Pomegranate Juice -Usually Organic Turkey breast again

Dinner: -Large Salad w/cucumber, tomatoes, bell peppers, broccoli, avocado -Lean meat dish -If I need more carbs I opt for Sweet Potatoes/White Potatoes/White Rice

77188106a9c27a22ad47d0ef7318de7a

(922)

on January 03, 2012
at 11:31 PM

I dont know if you have at all looked into Blood Type Diets but I am type O- and I respond extremely well to the Paleo diet (Mainly high protein and that protein has to come from meat, it cannot be wheat protein/dairy protein).

77188106a9c27a22ad47d0ef7318de7a

(922)

on January 03, 2012
at 11:31 PM

I am extremely gluten intolerant and if I ingest any flour my skin gets extremely dry and begins cracking and itching. It took me about 17 years to figure this out but now at an age of almost 20 I have little to no issues with my skin and my muscles have taken on a very different look. (I assume this is because of the elimination of all protein sources other than lean meat. As for the hummus I don't have much trouble with it, I enjoy it as a snack and when you're dipping raw broccoli and carrots in it, the good definitely begins to out-weigh the bad. Just some food for thought.

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 03, 2012
at 11:25 PM

hank you! i'm curious why you decided to include hummus in your diet?

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 03, 2012
at 11:40 PM

thanks for the clarification -- just struck me as odd since it 'goes against' paleo. i'm totally in support of the n = 1 experiments -- if it doesn't give you trouble, more power to you!

77188106a9c27a22ad47d0ef7318de7a

(922)

on January 03, 2012
at 11:25 PM

My first nutrients of the day actually come from Spirulina and that is usually my first protein of the day if I don't feel like mouthing down pieces of meat right when I get up.

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 03, 2012
at 11:25 PM

thank you! i'm curious why you decided to include hummus in your diet?

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