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Peer Review My Diet For Improvement

Answered on August 19, 2014
Created March 30, 2012 at 5:07 PM

I track my meals on PaleoTrack, but I would like some input. I feel great with my food choices, but are there any red flags or something obvious and important that I'm missing. I'd like to lose 20lbs or so, but I'd rather focus on the nutrition first.

I'm 32, 5'5", broad shoulders (my saddlebags balance them out) and large bone structure with a 28.5" waist and weigh 145 lbs. I add and tone muscle easily (what you can see under the excess baggage). I run twice a week for 30 min., do easy A.M. yoga, and train on a TRX 3 times a week.

My Weekly food choices are shredded cabbage mix, organic baby greens, avocado 3/wk, artichokes, asparagus, purple onions (cooked, raw triggers migraines), cucumbers, organic strawberries (3-5 a day currently), occasional banana, local grass fed beef 3x/wk (ground, liver 1/mo, cuts), roast chicken 1x/wk (antibiotic free until my local guys are at the tailgate market), lean pork 1x/wk, wild caught ahi tuna 2-3x/wk, salmon 2-3x/wk, eggs, uncured bacon 1x/wk, Kerrygold butter, Ghee, coconut oil, olive oil (drizzling), coconut milk for treats 1 can/wk and raw honey 1tsp/day. Home Roasted Bulletproof coffee 2-3x daily and lots of water. No alcohol. I sometimes roll rice-less sushi with Nori about 2-3x/wk. I eat 10oz of 99-100% baking chocolate per week in coffee or on strawberries.

My macros are usually 60% Fat/ 30% Protein/ 10% Carbs give or take 1-2% on each. I eat between 1200-2000 calories a day. My omega 6-3 ratio changes, but has only been flagged on paleo track once. I try to keep it 1-5:1 sometimes it happens, sometimes not. I'm not gonna get medieval on it unless I need to.

E55906cdb6839a23fd740ad85d160cc8

(1159)

on March 30, 2012
at 11:51 PM

Thank you. I'll up calories (while keeping same macro ratios) and see if that speeds up the weight loss since the nutrients look good.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 30, 2012
at 11:30 PM

Yep, liver is super easy. I make 1 lb at a time and usually eat 1/4 - 1/2 that night, and then divide up the rest, wrap in foil and freeze. That way, whenever I start craving it, I just pull one pack out of the freezer the night before to have for the next day. Also, I personally don't feel awesome when I mix fats with carbs, but don't notice when I mix carbs and protein... maybe see how each works for you ?

E55906cdb6839a23fd740ad85d160cc8

(1159)

on March 30, 2012
at 05:44 PM

I can up the liver to once a week. It's so easy and so good. I may try starches again with more fat and protein to see if it helps. Thank you for your input. I've been following this diet for almost three months and feel amazing.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 30, 2012
at 05:33 PM

I personally try to eat liver once a week, but at least you're getting some. It sounds like you feel good, and you are avoiding processed stuff... Re the sweet potato and shakes, I don't get that feeling so I can't really comment.

E55906cdb6839a23fd740ad85d160cc8

(1159)

on March 30, 2012
at 05:21 PM

oh...energy is fine, sleep is fine, heartburn and migraines reduced and I get high when I eat. My body seems to love them and I rarely crave anything so I don't really cheat (my cheating is an extra teaspoon of honey or frozen coconut milk and banana)

E55906cdb6839a23fd740ad85d160cc8

(1159)

on March 30, 2012
at 05:19 PM

I eat pastured eggs a few days a week, grass fed beef liver once a month, and haven't played with too many starches. I had sweet potato without any protein for breakfast one morning and felt shaky and hungry in an hr or so. Not sure if that was a typical response for some people or not.

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2 Answers

1
50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 30, 2012
at 05:15 PM

How do you feel based on these food choices? How's your energy?

Maybe some pastured eggs, some organ meants, or starch if you tolerate it? But really, it looks like you're doing just fine.

E55906cdb6839a23fd740ad85d160cc8

(1159)

on March 30, 2012
at 05:21 PM

oh...energy is fine, sleep is fine, heartburn and migraines reduced and I get high when I eat. My body seems to love them and I rarely crave anything so I don't really cheat (my cheating is an extra teaspoon of honey or frozen coconut milk and banana)

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 30, 2012
at 11:30 PM

Yep, liver is super easy. I make 1 lb at a time and usually eat 1/4 - 1/2 that night, and then divide up the rest, wrap in foil and freeze. That way, whenever I start craving it, I just pull one pack out of the freezer the night before to have for the next day. Also, I personally don't feel awesome when I mix fats with carbs, but don't notice when I mix carbs and protein... maybe see how each works for you ?

E55906cdb6839a23fd740ad85d160cc8

(1159)

on March 30, 2012
at 05:19 PM

I eat pastured eggs a few days a week, grass fed beef liver once a month, and haven't played with too many starches. I had sweet potato without any protein for breakfast one morning and felt shaky and hungry in an hr or so. Not sure if that was a typical response for some people or not.

E55906cdb6839a23fd740ad85d160cc8

(1159)

on March 30, 2012
at 05:44 PM

I can up the liver to once a week. It's so easy and so good. I may try starches again with more fat and protein to see if it helps. Thank you for your input. I've been following this diet for almost three months and feel amazing.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 30, 2012
at 05:33 PM

I personally try to eat liver once a week, but at least you're getting some. It sounds like you feel good, and you are avoiding processed stuff... Re the sweet potato and shakes, I don't get that feeling so I can't really comment.

0
1bbcd2122d9c75b07440f22ef57d6448

(2934)

on March 30, 2012
at 11:25 PM

This diet looks great to me. I would advise you to stay on the high side of that calorie range; the minimum BMR for men is around 1500 calories/day, and coming in below this can actually slow weight loss. If you want to get exact, there are plenty of calculators out there.

E55906cdb6839a23fd740ad85d160cc8

(1159)

on March 30, 2012
at 11:51 PM

Thank you. I'll up calories (while keeping same macro ratios) and see if that speeds up the weight loss since the nutrients look good.

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