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Newbie would love some advice on Carbs per meal

Answered on February 21, 2014
Created February 21, 2014 at 10:45 AM

Hey Guys,

Sorry I'm new to all this. I've got a few questions. Since going paleo I've cut my carb intake and upped my fat with nuts, avocado, adding olive oil to my salad.

I'd like to know:

When pale dieters talk about low carb, do they mean carbs you get from nuts, olives etc or from more squash,sweet potato veg?

Also how much carbs are to much? Is 2 sweet potatoes a day with some squash and carrots to much?

I'm worried about getting gallstones ( I think i can feel it playing up but i'm very paranoid as it is) And I've heard to much carbs and no fat isn't a great idea.

I've lost like 8lbs since doing this. Low energy as I'm a gymnast but worried about upping my carbs to much.

Also, can you go OTT on the protein. a few days the last couple of weeks I've had a whole chicken through out a day plus salmon steaks etc..

I find it so complicated when people talk about "100 grams this" and " a more amounts of fat that"

I would love it if someone could overly simplify it all for me, ha!

Thanks for your help guys,

Jonny

Cf08ad26759fdd206a2c9f9385080a57

(995)

on February 21, 2014
at 01:09 PM

I agree on the gallstones, I had to google that one.

It looks like carbs increase your risk of gallstones, and we know protein based diets don't work.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1774557/

"Compared with men in the lowest quintile of carbohydrate intake, men in the highest quintile of carbohydrate had a multivariate relative risk of 1.97."

"Insulin resistance, chronic hyperglycaemia, and associated disorders of lipid metabolism are important predictors of gall stone disease." -- The very things high fat paleo diets correct.

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3 Answers

0
F92f0b6a3fe3d45a489e020076904f2f

on February 21, 2014
at 01:30 PM

I highly suggest buying a scale... I bought one pretty cheap at Target... it makes measuring a whole lot easier, and over time you'll get good at eyeballing how many grams are in a serving.

0
47cbd166d262925037bc6f9a9265eb20

(55)

on February 21, 2014
at 12:55 PM

Why are you paranoid about gallstones ? If it's some pain around there, it might also be an urinary tract infection that reached your kidney.

Using sites like cronometer.com and nutritiondata.com is a good idea. Keep your carbs coming together with good nutrients, sweet potatoes, squash and carrot are good choices in that and some berries, especially strawberries and blueberries may be better. I don't have a certain opinion on the amount of carbs as Dr. Ron Rosedale debated very strongly on that with the perfect health diet author physicist Paul Jaminet, and both may be wrong, but to me, Paul Jaminet puts in wrong information to support the level of carbs needed. Someone could show studies showing things like a cup of berries being good for brain, some pumpkin being good for this, some beet being good for that... and say thus a carb consumption around this from these is better than what others say.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on February 21, 2014
at 01:09 PM

I agree on the gallstones, I had to google that one.

It looks like carbs increase your risk of gallstones, and we know protein based diets don't work.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1774557/

"Compared with men in the lowest quintile of carbohydrate intake, men in the highest quintile of carbohydrate had a multivariate relative risk of 1.97."

"Insulin resistance, chronic hyperglycaemia, and associated disorders of lipid metabolism are important predictors of gall stone disease." -- The very things high fat paleo diets correct.

0
Cf08ad26759fdd206a2c9f9385080a57

(995)

on February 21, 2014
at 12:09 PM

Go to cronometer.com and enter all the food you eat for a few days, then check out the average. This isn't to encourage any sort of restrictions, but to show you what you're eating and how it adds up and rounds out. You'll be looking at the weights in grams and the ratios between them just by adding the food to your log as you eat it (the site does all the work.)

If you're going to count calories and macros, everything counts. Some feel this is counter productive and a little obsessive, but it's an easy way to teach yourself how the foods break down into nutrients and how to gain control of those numbers. You can do hypothetical meals and see how those would fit into your diet. It's a great way to get a rough idea of your omega 3:6 ratio, among other interesting bits of information, like if you should eat more B1 or calcium.

By default, my day usually has about 30-40 grams of carbs just from vegetables and fibers, before I dip into anything that tastes sweet ("If it tastes good, spit it out!") If I kept things really oily and avoided some starchy foods that I enjoy, I could keep it there and at ketosis, but I find that very restrictive for the amount of food that I eat (it works better if you're trying to lose weight with a calorie deficit, as 2000+ calories at 30 grams of carbs is a stupid amount of fat.)

I look at a glass of juice as another 40g. A cup of rice, another 40g. A potato, another 40g (~25g for a sweet potato.) 250g is close to my average on a SAD type diet, but I've seen 300g+ on my logs when I was chugging juice all day and living on a paleo-friendly (but very unbalanced) diet of fruit, rice and potato.

100-150g is the sweet spot.

http://perfecthealthdiet.com/the-diet has a good description of a balanced food intake.

"A goal is not always meant to be reached, it often serves simply at something to aim at."

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