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Newbie who needs some direction or tips! ,Hello all,

Commented on October 24, 2013
Created October 24, 2013 at 6:37 PM

Hello all! I am a complete newbie to this whole Paleo lifestyle. I am on day 4 and I fill like, for lack of a better word, crap. Headaches, tired all the time, etc. I read that this is very common and that my body is in detox so I can expect to feel this way for up to a few weeks. Fine by me if the results are what I hear they are. I am not just talking about the weight loss (although that is something that is a huge plus for me), but the overall way and feeling of life. To get down to it, I want to be sure that I am on the right track-so here is an example of what I have been eating this week:

Breakfast: 1 egg scrambled with ground lean turkey

Snack: Handful of almonds

Lunch: Spinach salad with tomatoes, cucumbers and avacado with an EVOO based dressing.

Dinner: I made a chilli recipe that I found on a paleo website. Very simple and very yummy :)

If I am feeling hungry during the day I will have a piece of fruit or some Kale Chips.

*NOTE-I have not started exercising just yet because I am adjusting to the diet change for the first week.

So I guess what I am asking is, am I going in the right direction here? If not, any suggestions? Should I be adding more or taking anything away? Should I be supplementing with any vitamins for lack of the things I have given up? Sorry to bombard you, but like I said I am a total newbie and I am clueless. If I am going to do this, I want to do it right.

,Thanks all!!

A97b68379a576dfa764a4828304d2efb

(4181)

on October 24, 2013
at 09:55 PM

Oh, man, sorry. Didn't read the above comment too closely about it being tiring to answer these questions. That was a little harsh and not my sentiment. I do wish you the best of luck and urge you not to get sucked into this for your own benefit, not because I feel too fancy to answer you. People all just have really different ideas and advice and it can be frustrating before you establish a base for yourself.

Da934bf4d035ffa847b4778db17c80c1

(0)

on October 24, 2013
at 09:47 PM

I've got a quick fix for you, don't respond. There are plenty of other people who will offer advice without sounding so condescending.

A97b68379a576dfa764a4828304d2efb

(4181)

on October 24, 2013
at 09:28 PM

Agreed. It also leads to crazy amounts of supplementation which could be dangerous. I also have a hard time telling who leaves the paleo diet because it is no longer working for them and who leaves because it is more mainstream now and they don't feel special and rogue.

Medium avatar

(15)

on October 24, 2013
at 09:13 PM

"Honestly, stay away from this site in the beginning. I think it hurts more than it helps."

So true, especially for folks that never heard of Ray Peat or other critics of the paleo diet (Danny Roddy, Ex-Primal Wisdom, Hunt Gather Love etc)..

It is also pretty tiring to respond to these floods of paleo-crashed people here. I think this site needs a disclaimer or Q&A that everybody is forced to read beforehand (same is true for other diet sites as well, including the ray peat communities).

Cf08ad26759fdd206a2c9f9385080a57

(995)

on October 24, 2013
at 08:52 PM

Booo V8 and processed foods. =] Otherwise, solid advice. Good call on the salt, I forget how easy it is to be too low there.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on October 24, 2013
at 08:11 PM

Look, 5 minutes ago a new paleo eater and not enough calories. Common issue.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on October 24, 2013
at 08:10 PM

Potatoes and rice.. you can eat whatever you want there, that's just what I like to eat for easy carb fuel and tasty caloric filler. There are better choices for nutrient-dense foods for sure.

Eggs.. you could take it or leave it. It sort of depends on your gut for how you do with those. Some strains of bacteria produce more TMAO. I tend to think the benefits outweigh whatever potential risks you can try to convince yourself are there.

A97b68379a576dfa764a4828304d2efb

(4181)

on October 24, 2013
at 08:07 PM

Kind of a loaded question. I personally think that sensible amounts of white rice can be beneficial, if you tolerate it, and that white potatoes are nutritionally sound enough to incorporate into the diet. BUT, that's from my personal experience and reading a lot on it. Other people, many of whom are much smarter than I am, completely disagree. BUT, this is the stuff you don't need to be worrying about right now. Leave 'em out right now because they aren't critical to your success and start at Mark's Daily Apple under "Start Here." Do you have any other specific questions?

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6 Answers

0
00cd3b6f51530a6832fcda1712edbec3

(2411)

on October 24, 2013
at 08:41 PM

A paleo diet is more diuretic than a SAD diet, which depletes the body of all electrolyte minerals: Calcium, sodium, potassium, magnesium. Headaches can indicate you need more salt in your diet, so drink two cups of salty broth daily. Supplement with chelated magnesium, and for potassium, eat swiss chard and drink low-sodium V8.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on October 24, 2013
at 08:52 PM

Booo V8 and processed foods. =] Otherwise, solid advice. Good call on the salt, I forget how easy it is to be too low there.

0
Medium avatar

on October 24, 2013
at 08:07 PM

I agree with previous answers that you need to add on, but I will add that I practically live off eggs (especially when I'm in a hurry and need a quick meal that will keep me going for hours). There's nothing better than a 3-egg omelette for breakfast with a bunch of veggies thrown in :) My favorites are turkey bacon, green pepper, and spinach, but the possibilites are endless :)

0
Da934bf4d035ffa847b4778db17c80c1

on October 24, 2013
at 08:01 PM

Like I said, very...VERY new to this. My own worst enemy is the internet. One place tells me to limit my egg intake, another says its okay...I really have no clue what to do. And yes, lots of meat was involved in both my breakfast and my chilli. I do agree that I should add some meat to the salad...but I thought that potatoes and rice were no good for paleo, no?

Cf08ad26759fdd206a2c9f9385080a57

(995)

on October 24, 2013
at 08:11 PM

Look, 5 minutes ago a new paleo eater and not enough calories. Common issue.

A97b68379a576dfa764a4828304d2efb

(4181)

on October 24, 2013
at 08:07 PM

Kind of a loaded question. I personally think that sensible amounts of white rice can be beneficial, if you tolerate it, and that white potatoes are nutritionally sound enough to incorporate into the diet. BUT, that's from my personal experience and reading a lot on it. Other people, many of whom are much smarter than I am, completely disagree. BUT, this is the stuff you don't need to be worrying about right now. Leave 'em out right now because they aren't critical to your success and start at Mark's Daily Apple under "Start Here." Do you have any other specific questions?

Cf08ad26759fdd206a2c9f9385080a57

(995)

on October 24, 2013
at 08:10 PM

Potatoes and rice.. you can eat whatever you want there, that's just what I like to eat for easy carb fuel and tasty caloric filler. There are better choices for nutrient-dense foods for sure.

Eggs.. you could take it or leave it. It sort of depends on your gut for how you do with those. Some strains of bacteria produce more TMAO. I tend to think the benefits outweigh whatever potential risks you can try to convince yourself are there.

0
Cf08ad26759fdd206a2c9f9385080a57

(995)

on October 24, 2013
at 07:30 PM

I've noticed a pattern of new adopters to the diet and under eating, then posting here that there isn't enough available energy.

1 egg for breakfast? I do 4.. and a big ass salad. (I'll give you the benefit of the doubt here and hope you had a good amount of ground turkey.)

Lunch - a salad? Where are the calories. Calories are a measurement of energy. There should be like a ribeye in here or half a fish and potatoes and rice. (maybe this was a big-ass salad?)

Dinner - chili. This is like eating soup for dinner. (maybe you threw a bunch of meat in there?)

And you're looking to add exercise to this? You're going to need like.. 2 times maybe 3 times this much food to feel normal, imo.

If you're looking to get into supplements, I would start with a 25-oh-d3 blood test, then start supplementing that. Maybe look into magnesium if you feel it could help you, and maybe k2 if you believe the hype. Then work from there toward the B's and other nutrients which you're probably already good on. I like Paul Jaminet's general advise on supplementation but I think it's overkill to start there without researching your stack.

0
86c97b2779feab3c330f5e1c5fea7e25

(2312)

on October 24, 2013
at 07:22 PM

Eat more! Add another egg or some bacon to breakfast...add some kind of meat to your lunch...cook with coconut oil...bake a sweet potato and add some cinnamon + grassfed butter (sooo good).

I would say to add in light exercise too. Even just hiking, jumping jacks, pushups...something to get your body working. This will make you feel better if you hit a low point in the transition.

0
A97b68379a576dfa764a4828304d2efb

(4181)

on October 24, 2013
at 07:13 PM

Without knowing your age, sex, height, weight, etc, it still doesn't look like you're eating enough 1) calories, 2) fat, 3) carbs. My approach to new folks is not to go really low carb right off the bat because the transition away from nacho cheese Pop Tart strudels or whatever is hard enough. Add in sweet potatoes, squash, etc to get you through the transition phase and then ease up on the carbs if you decide to do a lower carb version of paleo. Eat fish. Sardines with the bones in them are a good way to add back the calcium you miss from dairy.

Honestly, stay away from this site in the beginning. I think it hurts more than it helps. Wait until you have the basics down by visiting Mark's Daily Apple or Robb Wolf's site first. Then come here to help with more nuanced issues that come up or if you have a specialized issue (like an autoimmune disorder or diabetes or something).

Enter your daily food intake into Cronometer or one of the other free sites to make sure you're hitting caloric and nutritional targets. Don't freak out if it varies from day to day but make sure that weekly you're hitting on everything. If you're consistently low on one type of vitamin or mineral, google "best whole food source of _______" and eat the stuff on that list that is paleo friendly.

Not a bad idea not to exercise really hard right in the beginning, but walking won't hurt.

Good luck. Make sure you're really doing the diet correctly before running back to crappy conventional foods. This diet is admittedly not perfect, but it is spectacular for drawing attention to just how terrible most modern convenience foods are for you.

Medium avatar

(15)

on October 24, 2013
at 09:13 PM

"Honestly, stay away from this site in the beginning. I think it hurts more than it helps."

So true, especially for folks that never heard of Ray Peat or other critics of the paleo diet (Danny Roddy, Ex-Primal Wisdom, Hunt Gather Love etc)..

It is also pretty tiring to respond to these floods of paleo-crashed people here. I think this site needs a disclaimer or Q&A that everybody is forced to read beforehand (same is true for other diet sites as well, including the ray peat communities).

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