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New To Paleo; Advice? Satiety, Quantity, Etc.

Answered on August 19, 2014
Created October 23, 2012 at 11:00 AM

Hello,

I am very new - only a couple of days - into the Paleo Diet. I'm not following this to lose weight or body fat, but I'm doing this to be able to stay concentrated for a longer period of time. I'm usually very tired, and I know that sleep and exercise play large roles, but nutrition does as well, and I've heard a lot of positives about this. I have some questions/concerns though:

1) I seem to have a lack of satiety. Is that because I eat too little fat? Too little in general? My average meal is about 250g meat (I could easily eat more, but I choose not to) and about 2/3 veggies. Fruits are quite randomly spread during the day, whenever I feel hunger. What else can I eat to feel fully sated?

2) I've read different opinions upon milk. Previously, I could easily drink 1L milk every day (I'm from Denmark), so I have a love for milk. However, if this totally screws my Diet up, I can let go. How important is this?

3) Alcohol. It's rarely discussed when talking about the Paleo Diet. I'm 21 and in University - alcohol is part of the culture, and I do like going out. Is this a deal-breaker for the Diet making it in vain?

That was it for now, time to get a steak. Thanks in advance.

4fce8590b5453d379dddeaa649955eb9

(173)

on October 23, 2012
at 01:24 PM

Yea you should definitely not cut out the fat. Peoples fat/carb/protein ratios are all over the place in the paleo community as there isn't any distinct 'paleo' macronutrient range. But its VERY common to see people eat 50-80% of their calories as saturated and monounsaturated fat.

4fce8590b5453d379dddeaa649955eb9

(173)

on October 23, 2012
at 01:22 PM

This seems to be VERY personal. I've heard 'experts' state that carbs are most filling, others say protein and still others say fat (paleo people). I have heard laymen like us be likewise divided. Personally i find fat to be the most filling macronutrient.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on October 23, 2012
at 11:18 AM

^ Yeah, eat the fat of the meat, if ya can. Better cuts makes that more enjoyable. (tough cuts have tough fat). Plus if your going for mental clarity, make sure you eat eggs, or moreso liver (for the choline) as well. All the nutrients of paleo should help ya. Get lots of sleep, and if you drink do clear spirits and lots water and some eggs in the morning for the hangover. If you dont like liver you can make it into a tasty pate.

47945f13d434aac0f470d2229b7e46f5

on October 23, 2012
at 11:07 AM

Fedt! :) 250 grams is for dinner - the other meals might be about half. Also, I'm 188cm (6"2) and weigh 83kg (183pd). Would you say that when eating a steak - I would normally cut out the fat - I should eat the fat?

4fce8590b5453d379dddeaa649955eb9

(173)

on October 23, 2012
at 11:05 AM

Regarding alcohol i have the impression that alot of people in here drink alcohol here and there. It depends on your strictness. From a Paleo point of view clear spirits and wine are the best options. Regarding milk im no expert. But you should probably go for high quality full-fat stuff.

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3 Answers

3
Dc594d9b86218d0a54baf964fd39496c

(594)

on October 23, 2012
at 11:21 AM

Hi there,

Congrats on making a big lifestyle change. I also took up the Paleo Diet while at University, and had to make a number of diet decision within the context of a party lifestyle.

1) Track your food for a week and report back. Put everything you consume into a tracker (cronometer.com, fitday.com etc) and copy-paste your macronutrient ratios (protein, fat, carb) as well as your total caloric consumption. This will give anyone who's trying to help you a much better idea of what you're consuming and how to help with satiety. My guess? Eat more. Eat more of everything. As a 6'2", 180 pound active male, your body needs PLENTY of energy. Aim for at least 2500 cal a day, more if strength training, to provide your body the energy it needs. Your macronutrient ratios should line up to around 60F20P20C. If you're looking for ways to include more fat, see this thread: http://paleohacks.com/questions/157441/how-can-i-get-more-fat-in-my-diet#axzz2A7MACsjH

2) Best thing to do is remove milk for 30 days and see if it has any noticeable effect on how you feel. For those who can tolerate lactose well, the occasional glass of whole milk is no problem at all. Some, however, have digestive and nasal issues from consuming too much dairy. It's probably best not to consume 1 L a day, however, even if you do include whole milk as part of your diet.

3) No. Not a deal-breaker, what-so-ever. Go out and drink with friends. Live life. University is one of the few times, if not the only time, in life where you can enjoy spending time with all your friends over a few (or a dozen) drinks. My rationale in college? I cut out all the junk, so alcohol was my "dessert" of sorts. I still was healthier, and had much higher energy levels than all of my friends, due to the food I consumed.

Hope this helps.

1
2e6e673ce3eb647407d260d4d57a731b

(1021)

on October 23, 2012
at 11:24 AM

IME fat actually isn't all that filling; protein is far more filling and carbs somewhere in between (but not sugar)

regarding alcohol, no there is no reason to give it up. if you don't overdrink (this should be a given) and you don't respond negatively to it you should be fine.

4fce8590b5453d379dddeaa649955eb9

(173)

on October 23, 2012
at 01:22 PM

This seems to be VERY personal. I've heard 'experts' state that carbs are most filling, others say protein and still others say fat (paleo people). I have heard laymen like us be likewise divided. Personally i find fat to be the most filling macronutrient.

0
4fce8590b5453d379dddeaa649955eb9

on October 23, 2012
at 11:03 AM

Greetings! Jeg er også fra Danmark ;) 250 grams of meat - This sounds like a lot. But it entirely depends on how big/tall you are. So its not much to go on. How much fat do you eat a day? It sounds like you are eating too little fat but as i said its tough to tell from the information you're giving us. Also if you're in it for the mental clarity i'd advice you to go low carb high fat.

4fce8590b5453d379dddeaa649955eb9

(173)

on October 23, 2012
at 11:05 AM

Regarding alcohol i have the impression that alot of people in here drink alcohol here and there. It depends on your strictness. From a Paleo point of view clear spirits and wine are the best options. Regarding milk im no expert. But you should probably go for high quality full-fat stuff.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on October 23, 2012
at 11:18 AM

^ Yeah, eat the fat of the meat, if ya can. Better cuts makes that more enjoyable. (tough cuts have tough fat). Plus if your going for mental clarity, make sure you eat eggs, or moreso liver (for the choline) as well. All the nutrients of paleo should help ya. Get lots of sleep, and if you drink do clear spirits and lots water and some eggs in the morning for the hangover. If you dont like liver you can make it into a tasty pate.

47945f13d434aac0f470d2229b7e46f5

on October 23, 2012
at 11:07 AM

Fedt! :) 250 grams is for dinner - the other meals might be about half. Also, I'm 188cm (6"2) and weigh 83kg (183pd). Would you say that when eating a steak - I would normally cut out the fat - I should eat the fat?

4fce8590b5453d379dddeaa649955eb9

(173)

on October 23, 2012
at 01:24 PM

Yea you should definitely not cut out the fat. Peoples fat/carb/protein ratios are all over the place in the paleo community as there isn't any distinct 'paleo' macronutrient range. But its VERY common to see people eat 50-80% of their calories as saturated and monounsaturated fat.

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