I've revisited my methods for a post-Audette/Cordain Paleo diet, with a much more concerted effort towards nutrient density and health. I will admit, most of my new logic really came from my feeble, impressionable mind after watching many of those pro-raw, pro-juicer, pro-vegan guerrilla documentaries such as Food Matters and Fat, Sick, and Nearly Dead.
So, I'm still following a moderate-to-low carbohydrate diet...
With the addition of approximately 1 pound or more nutrient dense veggies and berries. With the addition of 1-2 tablespoons of Cod Liver Oil in the evening (about 2 time per week, usually on days where my intake of pork/chicken are greater than my intake of grassfed beef/fish). I'm still allowing myself some coffee, but only 1 cup a day has been all I've needed after 2 weeks on this regimen. Two meals before a heavy workout I eat white potato or rice. After a heavy workout I might get additional carbohydrate from coconut water (I avoid eating for 1-2 hours after a workout). I'm also still allowing myself some CAFO meats, specifically due to budgetary concerns and seriously just for a couple strips of low-sodium/no sugar added bacon every morning.
For example - I point to today's breakfast... 4oz kale, 2oz purple cabbage, 4oz cranberries (on sale), 4oz blueberries, 4 large strawberries all crammed into a blender with about 30oz water.
3 pastured eggs fried in kerrygold. 3 strips of bacon (I'll usually have a tomato as well but the ones I have aren't ripe yet and I'm a tomato snob).
Lunch Considering how full I am from the veggies and water, I can't even think about lunch yet - but I do have some wild-caught natural kippers.
Dinner Dinner will be the Well Fed cookbook recipe chili with chocolate, and pastured, grass-fed beef. Probably about 16oz worth or so (two heaping ladles), with the very lean ground beef I have that really only comes out to 500cal or so.
If I've planned right, I should get about 200% USRDA of pretty much every vitamin/mineral, staying within my 2100-2300 calories.
I have a fairly strenuous workout on Saturdays, the rest of my week is active play with kettlebells, walking, biking, and bodyweight. Friday night I have about 50g of carbohydrates from white potato, Saturday morning before my workout I have another 50g of carb from white potato (although am also considering rice for these meals as well), otherwise throughout the week I am only getting about 25-30% of my daily cals from vegetable/fruit (berries) carbohydrate. This small amount of carbs have been enough to keep me from feeling like warmed-over crap, but doesn't affect my weightloss thusfar.
Background - Former Strength Athlete, on-again/off-again paleo since 2002, was as heavy as 430lbs at one time, got as low as 300 on classic LC Paleo principles, dropped paleo and gained 60lbs back, and has been back on Paleo since late November, now around 340lbs. I choose to track my intake through Cronometer just so I can perform much better experimentation on my body and find out what specifically works.
asked byJoshua_1 (21430)
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on January 22, 2012
at 08:05 PM
Well, your current diet looks pretty good to this layman. 2.1-2.3k calories might be high if your goal is to rapidly lose fat, but that's always going to be a tradeoff with performance in the short term.
I'm more of a meat/animals guy myself, and something has always struck me as hocus-pocus about vegetable/fruit smoothies (can you really digest that? dunno), but if it's working for you, keep it up. Someday you'll probably want to stop drinking 30oz of water and vegetables at a time, but when you get there you'll know it. How's your hunger with this regimen?
How tall are you, incidentally, and have you thought out a goal weight? "Not fat" can mean anything from Leangains-esque low bodyfat to just mildly overweight... and I think you might change things up depending on which you're shooting for. In terms of general health/being alive for your kids, though, I think your diet is pretty good from the paleo perspective. Good luck and keep us posted!