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2 Months into Paleo, looking for addtional advice!

Commented on February 13, 2014
Created February 12, 2014 at 5:13 AM

I have been following the paleo life style for about two months. I am 25 y.o.6-4" and started at 263 lbs Jan1 2014. As of Feb 11. 2014 i am down to 246 lbs. The results have been amazing. I originally started the diet because of sports injuries that would not allow me to use my right elbow or my right knee. So i took on the paleo diet to help make up for my lack of exercising. Here are the general rules i have been following:

1. Drink nothing but water. Plain and simple, with every meal. i have eliminated all sodas, dairy based coffee drinks, and no fresh squeezed juices. But in the mornings i will indulge with a couple cups of black coffee with small amounts of dairy creamer.

2.No dairy what so ever. No cheese, milk, ice cream, etc. I have eliminated it completely from my diet and even on a cheat meal i will with hold the cheese from a burger (for example).

3. No grains, wheat, breads, or any form of processed carbs. on my cheat meal, i love turkey bacon sandwiches, i just take the top slices off the sandwich and eat accordingly. its amazing to see the difference once slice of bread will make in your meal.

4. Pho soup has been my "paleo crutch" for fast food. I eat the rice noodles but an looking forward to trying the kelp. I have found this to be an excellent choice on the road, or if you forgot to pack a lunch for work. I have read that the rice noodles may or may not be 100% paleo but i believe that for me, this works and has not shown any signs of holding me back.

5. i have broken my mornings to lunch meals into three different eating periods. I have a banana, apple in the morning on the way to work along with drip coffee.. About and hour or two into work i eat a full serving of mix blueberries. raspberries, and straw berries, two hard boiled egg for protein, and usually a mixed bag of carrots, celery , and broccoli. For lunch i will have a main course of lean white meat and large quantity of green spinach/salad mix. Again drinking water the whole meal.

6. Dinner usually revolves around another lean white meat, more vegetables, and fruit for dessert.

7. i pick three meals a week were i can break away form these guidelines, some times i go the thru the week with out using all of them because i feel guilty eating a greasy fast food burger, or a doughnut just doesnt looks as good as it used too.

And i have lost all ~20 lbs with out exercise. I cannot wait to see what results i can achieve when i am physically able to return to crossfit.

I have a really bad habit of talking about paleo all the time at work and to my friends! becuase i think that it is just the best kept secret out there.

I am interested in any feed back to what i have posted.

Are there any ways i can improve or add on too what i am currently doing?

9fea74f20474786fdf27781990556570

(68)

on February 13, 2014
at 01:17 PM

The low carb flu was awful for me - I was coming from marathon training and a very high carb diet - I couldn't sleep at night and was tired all day and had terrible joint pain - literally every withdrawal symptom - I feel your pain. I switched to paleo to keep off the 20 pounds I lost. BobK has it right - make a dinner big enough to have leftovers in the morning. I'm a big egg fan, so I put a fried egg on top and serve on a big bed of greens. You could also have a smoothie for breakfast - just be easy with the fruit and include some greens and fat (e.g. coconut milk or shredded coconut)

9fea74f20474786fdf27781990556570

(68)

on February 13, 2014
at 01:13 PM

Stick to low-sugar fruits, grapefruit, strawberries, blueberries, melon - in whole form (not juice), and don't go overboard. If you're not dogmatic, you can look at other more natural protein powders and even "paleo-based". There is one that PaleoRunner podcast guy hocks that has some carbs and fat (coconut milk) for fuel. Powders are expensive though and you'd probably be better off with real food. I tolerate dairy and just have a glass of whole grass-fed milk.

9fea74f20474786fdf27781990556570

(68)

on February 13, 2014
at 12:53 PM

My own personal view - I'm not a fan of coconut water - when you break it down it's just sugar water with some electrolytes. It can be beneficial for performance, when you've depleted your glycogen stores, but not really necessary to day-to-day fitness. I think you would get more benefit from coconut milk (or cream) made from the whole coconut and with the fats - adding it to a smoothie, or making a curry for example.

F291857fa12a0291688ea994343156dc

(720)

on February 13, 2014
at 06:25 AM

Crossfit if you enjoy it but it is totally unnecessary for weight loss or weight control. The male human body needs surprisingly little exercise to maintain health / strength. Chronic cardio is a great way to injury & joint failure.

F291857fa12a0291688ea994343156dc

(720)

on February 13, 2014
at 06:22 AM

There's nothing wrong with dinner leftovers for breakfast or, as I now do, no breakfast at all.

F291857fa12a0291688ea994343156dc

(720)

on February 13, 2014
at 06:21 AM

@riggsd2003 I lost ~30 lbs (220 to 190 @ 6') in ~6 months with very little exercise.

When I was doing 4 Hour Body techniques, I did weekly cheat days. The problem with multiple cheat meals per week is that they can stall fatloss.

I'm confused.... "I have 0 bread/grains but when i make a turkey and bacon sandwich I will use one slice of bread." is this a cheat meal or a frequent occurance?

Cf08ad26759fdd206a2c9f9385080a57

(995)

on February 13, 2014
at 05:57 AM

Looking at Combat protein powder, I'm seeing Cookie Pieces, Micro Filtered Whey Protein Concentrate with Micellar Casein, Egg White Albumen, Folic Acid, Sugar, Canola / Soybean Oil, Artificial Flavors, Natural Flavors, Sucralose, Soy Lecithin, High Fructose Corn Syrup, Chocolate, Vanilla, etc.

I see it also comes in "Smores Flavor", lol. That includes time-release marshmallow pieces with rice flour, dextrose, titanium dioxide, and acesulfame potassium, among other fun ingredients.

You could just eat an egg for the protein. (you need about 134g/d)

Yeah, sugary fruits.

A85ba04af836ba06413bf2ff29d9d91a

on February 13, 2014
at 05:27 AM

Thanks for the back up! i am in PT right now nursing the right knee back to ship shape. I have the mentality now that "i run simply because i can" and it pushes me in crossfit. as you mentioned, you need to start slow at training. I found a excellent box that had a beginners course that slowly breaks you into full blown crossfit. And i love the mental challenge that is provides. I cant wait to get back into it! Thanks for your feedback!

A85ba04af836ba06413bf2ff29d9d91a

on February 13, 2014
at 05:23 AM

what do you suggest for breakfast? fruit was my staple, yet i dont feel like eating eggs and veggies every morning. "turkey bacon" was supposed to be "turkey and bacon" sandwiches. lol my fault. And i think i am still going thru that low carb flu right now. The first week was rough! i had 0 energy and wanted to come home an sleep.I started off my lifestyle change by following the basic "no grains, no dairy, no processed foods" and am looking to tweak from here! I love that i am trying a new recipe every sunday!

A85ba04af836ba06413bf2ff29d9d91a

on February 13, 2014
at 05:15 AM

Always skip the fries! even when i cheat! its good to know that i can mix in some red meat as opposed to chicken and fish.

What do you think about coconut water? is it really that benefical?

A85ba04af836ba06413bf2ff29d9d91a

on February 13, 2014
at 05:14 AM

Currently i am only taking Combat powder protein and some creatine for while i am training. Still getting the hang of what and where to get alot of paleo items besides safeway. I am an avid 5k runner and crossfiter' but i have a bum knee from a bad running shoe and am still rehabing. i cant wait to get back out and exercise, especially since i started paleo after i was injured. I have a high % of body fat at 6'4" 245. Also as i mentioned to @bobk that cheat meals are deemed acceptable to according to the Paleo diet for athletes book.

is fruit bad because of the sugar?

A85ba04af836ba06413bf2ff29d9d91a

on February 13, 2014
at 05:05 AM

i was a 40-42, now i am a 38. i am not counting calories at the moment. I read about the 85/15 rule in the Paleo Athlete book where you can cheat on average about 3 times a week if needed, but of course its always recommended. Right now i have 0 bread/grains but when i make a turkey and bacon sandwich i will use one slice of bread.

Medium avatar

(15)

on February 13, 2014
at 01:46 AM

Trader Joe's offers a turkey bacon that has no nitrates, antibiotic free, and minimally processed.

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6 Answers

0
3fc7596294910b155bc44357eae02b28

on February 13, 2014
at 04:35 AM

"crossfit" is a general term same as crosstraining xtraining ect ect . All exercise will get you injured if you dont start at the start and progress much like eating changez like Paleo. Dont disparrage what you dont understand. Kudos for the enthusiasm just dont try and do 45 mins of hiit style training. Treat it az you would any interval training start with 1 set per week and maybe do the basic 5 kettlebell type routinex2. Your looking at 12 mins peak workout time. You could do body wieght or dumbell circuits what you are aiming to do is macro movements combined with spiking heart rate. Cardio isnt the best for weight loss but you have to get some condition and base training if you want to increase work load. I dont know any athlete that enjoys the long slow distance phaze of training but its a requirement and the higher you want to peak the broader your base needs to be. Just remember the 5%rule if your starting at 12mins and say 5kg dumbell only increase weight and or duration5% in any one week to a max 15% of your original stats for that month.

Crossfit/HIIT/Xtraining is a great way to train if you learn the principles behind them and apply them sensibly and most of all start at the start like yoga or any other exercise for that matter

A85ba04af836ba06413bf2ff29d9d91a

on February 13, 2014
at 05:27 AM

Thanks for the back up! i am in PT right now nursing the right knee back to ship shape. I have the mentality now that "i run simply because i can" and it pushes me in crossfit. as you mentioned, you need to start slow at training. I found a excellent box that had a beginners course that slowly breaks you into full blown crossfit. And i love the mental challenge that is provides. I cant wait to get back into it! Thanks for your feedback!

0
Medium avatar

on February 12, 2014
at 04:57 PM

I'm one year in, and I have heard in my case (having lost 30 lbs myself and recently gained 10 back) that I should stay away from any sugar -- which is found in fruit. Since I cut all the fruit out (except avocado and peppers) I can see I'm dropping a little. I was using maple syrup from the farm (just a little) in my black coffee not realizing it had even more sugar than eating an entire apple. So, I am trying to wean off ALL sugar-based goodies, even the natural kind. I feel your pain. I agree with Jim, why turkey bacon and not the real deal? I use no nitrate, uncured bacon and render the fat for cooking other meals. It keeps you full longer. Such a strange diet isn't it? I'm like you -- I do talk about it A LOT because now people are finally "getting it" and it's not so much about the caloric intake as much as it is stirring up your metabolism with a ketogenic lifestyle. After a while, you're going to really feel the difference, not only with weight, but your overall health and energy. I was so stubborn for the first three months -- I couldn't sleep, I was eliminating too much, which they call the "low carb flu" and after that phase, I'm amazed with the overall results. Hang in there!

A85ba04af836ba06413bf2ff29d9d91a

on February 13, 2014
at 05:23 AM

what do you suggest for breakfast? fruit was my staple, yet i dont feel like eating eggs and veggies every morning. "turkey bacon" was supposed to be "turkey and bacon" sandwiches. lol my fault. And i think i am still going thru that low carb flu right now. The first week was rough! i had 0 energy and wanted to come home an sleep.I started off my lifestyle change by following the basic "no grains, no dairy, no processed foods" and am looking to tweak from here! I love that i am trying a new recipe every sunday!

0
9fea74f20474786fdf27781990556570

on February 12, 2014
at 10:56 AM

I'll echo some of the sentiments here. I would cut back a bit on the fruit and increase the fat - make sure to get some quality olive oil on the salad, maybe add some coconut to your diet and avocado. Turkey bacon is highly processed - might be better off with regular bacon. I still have an occasional fast food burger, but we've got a place "Elevation Burger" that serves grass fed beef and I get it wrapped in lettuce. If you're still going to get a burger, at least remove the bun and skip the fries. Don't be afraid to mix in some red meat, pork, and get some fish in there (as much sustainable, grass fed as possible - ground meat is generally cheap and makes a great base of many a meal).

Medium avatar

(15)

on February 13, 2014
at 01:46 AM

Trader Joe's offers a turkey bacon that has no nitrates, antibiotic free, and minimally processed.

9fea74f20474786fdf27781990556570

(68)

on February 13, 2014
at 12:53 PM

My own personal view - I'm not a fan of coconut water - when you break it down it's just sugar water with some electrolytes. It can be beneficial for performance, when you've depleted your glycogen stores, but not really necessary to day-to-day fitness. I think you would get more benefit from coconut milk (or cream) made from the whole coconut and with the fats - adding it to a smoothie, or making a curry for example.

A85ba04af836ba06413bf2ff29d9d91a

on February 13, 2014
at 05:15 AM

Always skip the fries! even when i cheat! its good to know that i can mix in some red meat as opposed to chicken and fish.

What do you think about coconut water? is it really that benefical?

0
Cf08ad26759fdd206a2c9f9385080a57

(995)

on February 12, 2014
at 08:25 AM

Ditch the bread, cut the fruit back to one or two servings, trade the lean meats with fatty grassfed cuts, add in some grassfed or gouda cheese, remove all cheat meals / cheat snacks (no excuses.) Some organic chocolate is good. Try some green teas / lemon juice / cucumber juice / roobios / ginger / chamomile with your water. Do you take any supplements? It sounds like a perfect time for you to add exercise.

A85ba04af836ba06413bf2ff29d9d91a

on February 13, 2014
at 05:14 AM

Currently i am only taking Combat powder protein and some creatine for while i am training. Still getting the hang of what and where to get alot of paleo items besides safeway. I am an avid 5k runner and crossfiter' but i have a bum knee from a bad running shoe and am still rehabing. i cant wait to get back out and exercise, especially since i started paleo after i was injured. I have a high % of body fat at 6'4" 245. Also as i mentioned to @bobk that cheat meals are deemed acceptable to according to the Paleo diet for athletes book.

is fruit bad because of the sugar?

0
F291857fa12a0291688ea994343156dc

(720)

on February 12, 2014
at 07:00 AM

What's your waist measurement?

Track it.... probably more important than weight.

Checkout

http://home.fuse.net/clymer/bmi/ there's a link to a USAF thesis on the value of waist measurement as a fitness marker.

and

http://eatingacademy.com/dr-peter-attia

What's your caloric intake?

Knock off the cheat meals, dial way back on the fruit and stop snacking.

>>>>>No grains, wheat, breads, or any form of processed carbs. on my cheat meal, i love turkey bacon sandwiches, i just take the top slices off the sandwich and eat accordingly. its amazing to see the difference once slice of bread will make in your meal.<<<<<

Is it "no bread" or some bread?

A85ba04af836ba06413bf2ff29d9d91a

on February 13, 2014
at 05:05 AM

i was a 40-42, now i am a 38. i am not counting calories at the moment. I read about the 85/15 rule in the Paleo Athlete book where you can cheat on average about 3 times a week if needed, but of course its always recommended. Right now i have 0 bread/grains but when i make a turkey and bacon sandwich i will use one slice of bread.

0
Medium avatar

(238)

on February 12, 2014
at 06:46 AM

No dairy, except black coffee with dairy - huh?. No dairy what so ever - yep you said that. Too many meals, a lot of food, stop cheating and stick with the program. Consider Intermittent fasting which can help you cut down on food intake. You don't need crossfit to lose the weight, just refine your eating habits. Crossfit seems to be designed to get people injured and make the owners a ton of cash. Diet control loses the weight, exercise isn't really the answer for the long haul. When you are injured you can't crazily burn off calories, but if you are eating right then your weight remains in the right zone all the time and the exercise is just to stay moving.

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