6

votes

Day 1 of Paleo - 80 lbs to lose and looking for tips on exercise and snacks

Answered on August 19, 2014
Created June 14, 2012 at 3:37 AM

I am just starting the 30 day Paleo plan and did my measurements today. I am a 28 year old female, 5'5", 220lbs, and 38% body fat. I need to lose around 80 pounds and would love some advice. I have a long history of yo-yo dieting, binging, and weight fluctuation. This time last year, I weighed 150 lbs, so in a year, I have gained 70 lbs, due to binge eating. Exercise is difficult for me right now, given how out of shape I am and I am very sedentary most days.

I am planning on having no carbs ( except veggies), fruit or dairy for the first 30 days, then I would like to incorporate sweet potatoes and fruit occasionally.

Is it okay to have dark chocolate (in moderation) while on the 30 day intro to Paleo?

I have no doubt that the Paleo plan is sustainable for life, my only worry is the complete lack of dairy, potatoes, fruit and wine for the first 30 days.

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on June 29, 2012
at 10:59 PM

yes. if you are coming from a background of disordered eating, snacks are a crutch that helps you get to where you want to be.

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on June 29, 2012
at 10:58 PM

yes yes yes a food plan!

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on June 29, 2012
at 10:56 PM

or, if you really loveee stuff like mangoes and bananas, eat them with a meal :)

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on June 29, 2012
at 10:53 PM

YES. there are many amazing questions posted here about eating disorders and binge eating. please feel free to peruse and glean information from them! lots of amazing guys and girls here who are honest about their struggles and victories.

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on June 29, 2012
at 10:52 PM

word. for disordered eaters, focusing on putting miles between the behaviors is the first order of business. pounds come when the mind is healthy.

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on June 29, 2012
at 10:50 PM

ps - i eat 3 meals 3 snacks. regardless of calorie context, learning to be relaxed around food and eating good food for you is a great start!

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on June 29, 2012
at 10:49 PM

this is SO great. yes yes yes. first things first - HEAL disordered thoughts/actions that lead to binging. once that is steady, you can start optomizing, but just eating healthy food daily is a huge huge victory! i also struggle with emotional eating and have done SO much better eating paleo. it helps me feel like i can stand on my own two feet before the rug is pulled out from under me, if that makes any sense.

Cccb899526fb5908f64176e0a74ed2d9

(2801)

on June 15, 2012
at 08:39 AM

That's all well and good, Dave, but focusing on weight loss makes this seem more like a diet than a lifestyle change. If Sadie wants to lose the weight permanently, she'll have to derive comfort from something besides lowering her weight. Long-term satisfaction with an ancestral diet will come from the health benefits and sense of well-being. Weight loss is a potential side effect.

Medium avatar

(4878)

on June 15, 2012
at 02:15 AM

Hmmm...how can there be two Maries??? Just wondering.

F42c1eb1fd25779da1a1c6c949c287dd

on June 14, 2012
at 06:39 PM

Great advice, Marie! I'm just starting Paleo as well and your advice is just what I needed to hear!

61844af1187e745e09bb394cbd28cf23

(11058)

on June 14, 2012
at 02:52 PM

Nuts are only good for snacking if you are able to engage in portion control. For someone that binges easily, nuts should be avoided.

F9638b939a6f85d67f60065677193cad

(4266)

on June 14, 2012
at 01:45 PM

I buy a big grassfed chuck roast and put it in the crock pot. I get quite a bit of roast beef for making quick and easy meals plus some tasty broth. I second the weights even if you have to start with 3lb dumbells. It's helped a lot for me and now I can do 10lb dumbells. I want to do real weights someday. And go for a walk, even a slow one, especially a slow one. Get outside and listen to the birds and feel the sun on your face.

A968087cc1dd66d480749c02e4619ef4

(20436)

on June 14, 2012
at 01:16 PM

Well developed quads are hot!

A968087cc1dd66d480749c02e4619ef4

(20436)

on June 14, 2012
at 01:14 PM

Or one pound at a time.

A968087cc1dd66d480749c02e4619ef4

(20436)

on June 14, 2012
at 01:13 PM

No snacks. Just kidding. Sort of. Focus on 3 good meals and hopefully you won't need snacks. If you get hungry between meals, that means you didn't eat enough meat. Increase protein (meat/fish/eggs) until you can go without snacks. If you have to have some dark chocolate to stay on track, fine. And, eating the chocolate at the end of a meal is probably better than between meals. There are biochemical advantages to not having your digestive system continually engaged. A little butter on your veggies is fine, also.

7c9f81d68c78de1a31eab9c91c17b4b8

on June 14, 2012
at 12:50 PM

Great points Marie.

B4b56fcc5ebad76ed8e1709dedf01f86

(660)

on June 14, 2012
at 12:36 PM

Completely agree with this as well!!!

34b560c8b9ce660d7839fb7e29d7be89

on June 14, 2012
at 11:06 AM

This^ don't be afraid to take things in small incremental steps. Maybe just start for only whole-foods for 30 days minus grains or something. As far as exercise I remember one day a few years ago, pre-paleo, when I decide to get off the couch. I woke up at 5 am so nobody would see me and proceeded to "jog" a little over 500 yards, downhill. I stopped and turned around out of breath and walked home. Day one in the bag, within 2.5 years I could do 10+ miles with ease. Nowadays I prefer less running and more weightlifting.

Bf2291448a06d573f0fdc87cd514e512

(519)

on June 14, 2012
at 10:57 AM

If I had the money and resources, I would ALWAYS have a bowl of grass-fed meatballs cooked and ready. You eat these and you don't eat snacks, period.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 14, 2012
at 07:58 AM

Fixed thanks!!!

D8c04730b5d016a839b3c5b932bf59dd

(823)

on June 14, 2012
at 05:31 AM

Congrats on doing something new and wonderful for your health :)

1096aa84d006fe967128ffbd37e8070e

(1002)

on June 14, 2012
at 04:14 AM

walking 5 times a day....or a week?

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20 Answers

21
07c86972a3bea0b0dc17752e9d2f5642

on June 14, 2012
at 04:03 AM

I was in the same situation as you. Given your history of yo-yo dieting and disordered eating, I would say you are probably setting yourself up for failure. My advice would be to forget about snacks, nuts, chocolate, and restricting carbs, fruit and dairy.

The most important thing you can do is get into a habit of "normal" eating. When you've done that, you can see where you want to go from there - if you want to try restricting things.

For now, eat three meals a day and to your best ability, eat only "real" food. Think of what your great grandmother might have given you and put it in the context of paleo foods. Try eggs, bacon and a banana for breakfast, a nice beef stew with chunks of carrots, celery etc. for lunch and roasted fish and potatoes for dinner, and a favorite piece of fruit for "dessert." Try that for 30 days and don't beat yourself up if you eat something you regret. There are no "cheat" meals. This isn't a game. This is your life.

From my own experience, you can't break out of disordered eating by putting yourself in a situation where you are going to be thinking obsessively about fruit, potatoes, cheese and chocolate. Just look at some of the posts on paleohacks from people who claim to be addicted to carbs or who bemoan how "evil" nuts are, etc.

Medium avatar

(4878)

on June 15, 2012
at 02:15 AM

Hmmm...how can there be two Maries??? Just wondering.

7c9f81d68c78de1a31eab9c91c17b4b8

on June 14, 2012
at 12:50 PM

Great points Marie.

F42c1eb1fd25779da1a1c6c949c287dd

on June 14, 2012
at 06:39 PM

Great advice, Marie! I'm just starting Paleo as well and your advice is just what I needed to hear!

B4b56fcc5ebad76ed8e1709dedf01f86

(660)

on June 14, 2012
at 12:36 PM

Completely agree with this as well!!!

34b560c8b9ce660d7839fb7e29d7be89

on June 14, 2012
at 11:06 AM

This^ don't be afraid to take things in small incremental steps. Maybe just start for only whole-foods for 30 days minus grains or something. As far as exercise I remember one day a few years ago, pre-paleo, when I decide to get off the couch. I woke up at 5 am so nobody would see me and proceeded to "jog" a little over 500 yards, downhill. I stopped and turned around out of breath and walked home. Day one in the bag, within 2.5 years I could do 10+ miles with ease. Nowadays I prefer less running and more weightlifting.

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on June 29, 2012
at 10:50 PM

ps - i eat 3 meals 3 snacks. regardless of calorie context, learning to be relaxed around food and eating good food for you is a great start!

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on June 29, 2012
at 10:49 PM

this is SO great. yes yes yes. first things first - HEAL disordered thoughts/actions that lead to binging. once that is steady, you can start optomizing, but just eating healthy food daily is a huge huge victory! i also struggle with emotional eating and have done SO much better eating paleo. it helps me feel like i can stand on my own two feet before the rug is pulled out from under me, if that makes any sense.

5
Medium avatar

(3213)

on June 14, 2012
at 06:02 AM

Take it one day at a a time

A968087cc1dd66d480749c02e4619ef4

(20436)

on June 14, 2012
at 01:14 PM

Or one pound at a time.

Cccb899526fb5908f64176e0a74ed2d9

(2801)

on June 15, 2012
at 08:39 AM

That's all well and good, Dave, but focusing on weight loss makes this seem more like a diet than a lifestyle change. If Sadie wants to lose the weight permanently, she'll have to derive comfort from something besides lowering her weight. Long-term satisfaction with an ancestral diet will come from the health benefits and sense of well-being. Weight loss is a potential side effect.

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on June 29, 2012
at 10:52 PM

word. for disordered eaters, focusing on putting miles between the behaviors is the first order of business. pounds come when the mind is healthy.

4
98bf2ca7f8778c79cd3f6c962011cfdc

on June 15, 2012
at 03:00 AM

Please remember that the complete lack of dairy, potatoes,fruit and wine for the first 30 days thing you are going for is but one version of paleo. You need NOT restrict all of those thing to get started and with your history that type of restriction could spell disaster.

Do you have a plan to deal with the desire to binge? You can white-knuckle it for only so long. I do think that eating paleo will help with the urge to binge but it's not going to cure you most likely. It's been discussed here before so you may want to do a search and see if you can find some suggestions from people who have dealt with the same thing. Try to take advise from others who have walked the path you need to walk. Losing weight is only half your battle.

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on June 29, 2012
at 10:53 PM

YES. there are many amazing questions posted here about eating disorders and binge eating. please feel free to peruse and glean information from them! lots of amazing guys and girls here who are honest about their struggles and victories.

3
Bf2291448a06d573f0fdc87cd514e512

on June 14, 2012
at 10:59 AM

If I had the time and resources, I would ALWAYS have a bowl of grass-fed meatballs at the ready. Learn to make some and they will make Paleo ez mode any time you don't want to cook. I have the smallest tupperware containter that has meatballs of about 2oz or so proportion and it houses a lot of them to say the least.

Lunch? Throw in bacon + meatballs, done. Hungry before dinner's ready? Grab a meatball. Penultimate Paleo snack, if you ask me.

In regards to exercise, you'll probably hear the same thing from all of us - do some weightlifting! Look, us guys really don't find anything more attractive(for those of us that lift, of course ;)

A968087cc1dd66d480749c02e4619ef4

(20436)

on June 14, 2012
at 01:16 PM

Well developed quads are hot!

F9638b939a6f85d67f60065677193cad

(4266)

on June 14, 2012
at 01:45 PM

I buy a big grassfed chuck roast and put it in the crock pot. I get quite a bit of roast beef for making quick and easy meals plus some tasty broth. I second the weights even if you have to start with 3lb dumbells. It's helped a lot for me and now I can do 10lb dumbells. I want to do real weights someday. And go for a walk, even a slow one, especially a slow one. Get outside and listen to the birds and feel the sun on your face.

3
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 14, 2012
at 03:55 AM

It is not necessary to do a 30 day thing if you do not want to. You might try limiting dairy to butter.

Walking five times a week for 30 minutes a day will be key. Lift light wights and move up to heavier as you progress.

Eat a really nice breakfast each day. Nuts make a good snack during the trasition time. Eventually you can move off of the nuts.

You will do great.

61844af1187e745e09bb394cbd28cf23

(11058)

on June 14, 2012
at 02:52 PM

Nuts are only good for snacking if you are able to engage in portion control. For someone that binges easily, nuts should be avoided.

1096aa84d006fe967128ffbd37e8070e

(1002)

on June 14, 2012
at 04:14 AM

walking 5 times a day....or a week?

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 14, 2012
at 07:58 AM

Fixed thanks!!!

2
58d456f4c4d551a697e65ada8c32ad4f

on June 14, 2012
at 04:44 PM

I know people are going, "ditch the snacks!" But, some times we think we need them... especially when starting out. Here's what I like, hard boiled eggs,coconut flakes, olives, 12 almonds, a carrot, almond butter, seaweed strips, a slice or 2 of lunch meat (these might contain sugar though), a bit of dark chocolate, a scoop of coconut oil, 1/4 of an avocado, or glass of almond milk. Look for things with natural fats. After doing this for a bit, I sometimes skip a full meal and maybe just eat 2 of those things, like 2 slices of roastbeef and some green olives.

Take it all one day at a time, don't strive to be perfect. Don't sweat the weightloss bit as much, you'll see other changes first. Don't weigh yourself everyday. Read some good books on the subject if you think it will be beneficial to you. Congrats on taking your health into you own hands! Cheers! :D

2
B8fa88e3a94784aeb9280cf1180564fa

(320)

on June 14, 2012
at 02:27 PM

Good for you for making the decision to get healthy. I'm a 50 year old female and lost about 70 lbs over the last 8 months or so. I went all in, eating only meat, eggs, fats (butter and coconut oil) and green vegetables. I did not eat any fruit, and played around a little with sweet potatoes until they started waking up my sweet tooth. By doing this I almost instantly lost all cravings, and my hunger regulated itself.

2
F9638b939a6f85d67f60065677193cad

(4266)

on June 14, 2012
at 01:26 PM

I would do what Marie suggests, however I would still limit the carbs. Not zero carb. You don't have to be extreme. For me, limiting carbs had a miraculous effect that I would not have gotten had I continued eating fruit, especially at breakfast, and large quantities of potatoes. I limited my starches to a quarter sweet potato at dinner and unlimited veggies. A high protein, high fat breakfast made it possible for me to go through the day with no snacks and no lunch. Low carb made me realize all my disordered eating was not my fault. With no hunger to think about all day I realized I wasn't a weak-willed psychological basket case. It had never been my fault. Now that I'm normal weight I no longer limit my roots and tubers because my insulin sensitivity has been restored.

2
D7ec5ab98a0b971f9e24b4e654abfa7d

on June 14, 2012
at 01:03 PM

My advice would be not to restrict yourself too much at first, especially with your history. Simply Eliminating grains and added sugars (including natural sweeteners like agave and honey, and artificial sweeteners like aspartame) will likely make a huge difference in your carb intake. Emphasize whole foods, and maybe avoid super high glycemic fruits like bananas and mangoes. Eat plenty of meat, eggs, fish, veggies of all kinds and "good" fats -- coconut oil, grassfed butter, fatty cuts of meat (bacon!), and olive oil. Think of this as a lifestyle experiment not a diet that you will either pass or fail. You will figure out what works an doesn't work, what foods are convenient and delicious, what gives you tummy troubles, etc. and then you can tweak -- become more restricted, or maybe add in some stuff. You want this to be simple and sustainable.

I started simply (I just wondered "can I go 7 days with grains sugars or legumes?". Yes I could and I felt great!) about 8 mos ago and am down 35-40 lbs (from 202, female, 5'3"), find real pleasure in my food, and don't see myself ever going back to my old ways. I've tweaked a lot, reduced or eliminates certain foods, am doing the whole 30 now, and though I've plateaued a few times, the fat gradually continues to disappear. It really doesn't have to be hard! Good luck!

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on June 29, 2012
at 10:56 PM

or, if you really loveee stuff like mangoes and bananas, eat them with a meal :)

1
3351f6c8ec1ea64435e419f380ca6468

(1255)

on June 14, 2012
at 02:53 PM

I found olives helpful as a snack when I was eating VLC. They're mostly fat, have salt (which will help with cramps), and are a good snacking size.

1
96440612cf0fcf366bf5ad8f776fca84

(19463)

on June 14, 2012
at 01:57 PM

Absolutely a few squares of 85% (or higher) dark chocolate per day are fine. Make sure you get decent quality stuff. Lindt for example.

Some fruit is ok if was something like a cup of berries. Have it a few hours after a work out, once you're able to work out - ditto the sweet potatoes.

You won't need the dairy. There's plenty of calcium in green leafed veggies (just cook them if they're spinach/kale to disable the oxalates.)

If you can, I'd add bone broths/meat broths from grassfed/pastured sources, home fermented kraut, etc.

Make sure you've got good sources of protein: wild caught fish (esp salmon, avoid "Atlantic" as it's GMO/farmed), shrimp, etc. grassfed ruminants, pastured eggs, but don't go too low on fat as you'll need at least some. Good fats would include avocados, extra virgin olive oil, coconut oil, red palm oil, fats from grassfed animals (tallow), egg yolks, even bacon.

If you feel you have trouble digesting meats/eggs - i.e. feels like brick in your stomach, you may be low on stomach acid, or if you've had your gall bladder removed, it would be a good idea to try some digestive enzymes such as Now Super Enzymes and/or Betaine HCL.

After a couple of months, if you want to accelerate the fat loss, you might want to look into doing IF (Intermittent Fasting) - easiest way is to skip breakfast and make sure you eat dinner before 8pm, so you have a 15-16 hour window (including sleep).

If you have sugar/carb cravings, L-Glutamine, coconut oil, and Alpha Lipoic Acid can help.

Supplements would be Magnesium, Potassium, Iodine, Zinc, K, A, C, D3.

1
D8c04730b5d016a839b3c5b932bf59dd

on June 14, 2012
at 05:38 AM

If you want to restrict carbs, the dark chocolate should probably wait. I have a very difficult doing no chocolate at all. I did a diet that had a green drink with chocolate. I think it had xylitol, which is not the worst sweetener ever. (it may have been stevia, I don't recall). Anyhow, it was really wonderful to have the chocolate craving satisfied by greens.

I love the advice above about going with real foods at first. When radically changing, it can be facilitate by easing in, rather than 'cold-turkey' (although cold turkey does make an excellent snack).

I really recommend making a food plan, a menu, or cooking on weekends, with whole real foods, and freezing. My job gets so much of my energy and focus that cooking during the week is really hard for me. So I try to have lots of healthy foods in handy meal or snack sized portions for grab-n-go out of my own freezer during the week. I love sliced red bell peppers for snacking ~ I usually want crunch for snacks.

I am also sedentary, as I have a genetic condition that impairs my joints. I love watching my scale drop when I'm eating full 30 paleo.

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on June 29, 2012
at 10:58 PM

yes yes yes a food plan!

0
C45d7e96acd83d3a6f58193dbc140e86

on July 10, 2012
at 04:29 PM

I would do HIIT exercises and avoid snacking. If you want to be a fat-burner, you don't need to snack between meals. I can exercise with just as much intensity 2 hours after a meal as I can 10 or 20 hours after a meal. That is the advantage of being a fat-burner. Snacking, no matter what the snack is, will limit that to a degree.

0
Medium avatar

(4878)

on June 15, 2012
at 02:26 AM

BIG ASS BREAKFAST...50gms of protein and all the fat you can eat. This broke me of my +3 meal/day habit and I routinely eat only two meals a day when I eat a heavy protein/fat breakfast and NO CARBS before 12pm. Yes, you'll need to drink a lot of water between the breakfast and 12pm, so be prepared.

Water, water, and more water...

The benefit of the BAB is you'll allow your body to manufacture glucose from fat as it was meant to do in the morning. You'll curb cravings and therefore change your habits.

I also keep coconut butter or coconut oil at my desk for "healthy snacks".

Oh, and yes, one day at a time. Don't beat yourself up...just keep the momentum in the right direction. We all take wrong turns, here and there, but keeping the destination as the goal will help you focus on the progress, not the momentary hesitations.

0
7f4b697070907f7d7c969d2ebc99838b

on June 14, 2012
at 10:14 PM

I've found that making paleo dips for sliced veggies is a really nice snack - & easily portable. I usually make mine with avocado/lime/onion/cumin etc, avocado & roasted red pepper is also good. Play around with it till you find something you enjoy.

I know a lot of people think its best to stick to 3 meals/day - but in my experience, I switched to 3 smaller meals +2-3 small snacks in between. I end up eating every 2 hours, so my blood sugar stays in a nice range, I eat less in one sitting due to feeling fuller faster, also - don't have crazy cravings anymore. You just have to really listen to your body and really appreciate feeling hungry and feeling full. Just an idea. Good luck! :)

0
90bcfafd2ef73fea5398c483c593349e

on June 14, 2012
at 09:23 PM

Don't be afraid to do a "maintenance" type phase at first that includes more than the optimal amount of potatoes or fruit. This is what I did and I still lost plenty of weight in the beginning. As things progress and you feel more comfortable in your eating pattern, try consuming fewer potatoes. I've ramped my diet down from a 24/7 carb-fest to about one small potato per week. That took two months, but give yourself as much time as you need.

As for exercise, start off with walking. Swim if you have access to a pool. From there start some light resistance training using your own body weight or small hand weights or kettle bells.

Here are my favorite snacks: nuts, fruit, beef jerky, meaty leftovers from the fridge, veggie leftovers from the fridge, pickles, and olives. I'll even make popcorn sometimes when I'm craving something salty, crunchy and dry (shhh! don't tell the paleo overlords!). Just make sure you're popping that on your stove top rather than making the typical chemical laden microwave popcorn.

Best of luck and stick with it!

0
Aaf5a47f93a081bda0cee8d1080470e8

on June 14, 2012
at 02:08 PM

From someone who has lost 80lbs. on the Paleo "diet", I can tell you that it takes patience. I strictly eat a meats and vegetables, I have eliminated all sugars, diary, starches and wheat. My snacks consist of raw almonds and jerky. If you maintain a consistency, you will lose the weight and your cravings for (sugar,starches) will subside. If you have any questions or just need some support you can email me at eatlikeacaveman@yahoo.com.

Good luck!

0
D7ec5ab98a0b971f9e24b4e654abfa7d

on June 14, 2012
at 01:13 PM

My advice would be not to restrict yourself too much at first, especially with your history. Simply Eliminating grains and added sugars (including natural sweeteners like agave and honey, and artificial sweeteners like aspartame) will likely make a huge difference in your carb intake. Emphasize whole foods, and maybe avoid super high glycemic fruits like bananas and mangoes. Eat plenty of meat, eggs, fish, veggies of all kinds and "good" fats -- coconut oil, grassfed butter, fatty cuts of meat (bacon!), and olive oil. Think of this as a lifestyle experiment not a diet that you will either pass or fail. You will figure out what works an doesn't work, what foods are convenient and delicious, what gives you tummy troubles, etc. and then you can tweak -- become more restricted, or maybe add in some stuff. You want this to be simple and sustainable.

I started simply (I just wondered "can I go 7 days with grains sugars or legumes?". Yes I could and I felt great!) about 8 mos ago and am down 35-40 lbs (from 202, female, 5'3"), find real pleasure in my food, and don't see myself ever going back to my old ways. I've tweaked a lot, reduced or eliminates certain foods, am doing the whole 30 now, and though I've plateaued a few times, the fat gradually continues to disappear. It really doesn't have to be hard! Good luck!

0
Medium avatar

(10611)

on June 14, 2012
at 12:31 PM

Do your best to get outside and move every day for a few hours. Rain or shine.

0
01adafcb4dd4147c6af543f61eee60a8

on June 14, 2012
at 10:29 AM

Is there a need for snacks?

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on June 29, 2012
at 10:59 PM

yes. if you are coming from a background of disordered eating, snacks are a crutch that helps you get to where you want to be.

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