1

votes

Calorie counting on paleo?

Answered on August 19, 2014
Created April 08, 2013 at 5:25 AM

I'm a 33 yr old female who needs to lose about 80 lbs. I joined crossfit a couple weeks ago and started eating Paleo. I enjoy it, it seems to be going pretty well, but I'm concerned I'm not eating enough. I've been entering my calories on sparkpeople just to get an idea of my protein, carbs, etc that I'm eating. It seems I eat about 1000-1200 calories a day with about 35 grams of carbs and 90 grams of protein. I'm just worried I'm not fueling my body properly with so few calories. I get a little hungry at night before bed, but have always been told that's a bad idea. Any helpful hints or suggestions? Thanks!

8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on April 10, 2013
at 07:21 PM

satiety and weight loss comes from having the right mix of vitamins and minerals, which improve health, in my experience. so even if you lose weight, eating egg whites and XYZ, I don't know if your brain lets you stay there. Take my advice for what it's worth and good luck with your journey.

8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on April 10, 2013
at 06:43 PM

If you are overweight (and I'm sure you are beautiful!) I strongly advise you to be well nourished, especially if you're doing crossfit. Again, I recommend seeing paul jaminet's series on weight loss last january. I am more technically oriented, but he discusses a lot of studies wherein people can lose weight- but then how well do they maintain weight loss? (I think that's what most people want, no?) and so you can really get a big bang for your buck and perform better when you are satiated because you have the proper minerals and vitamins in the right amounts in your body.

C2ef0dc644b5654f72d5e58e3f8a5261

on April 10, 2013
at 04:04 PM

Thank you for you answer, so much great info!!

C2ef0dc644b5654f72d5e58e3f8a5261

on April 10, 2013
at 04:02 PM

Thank you very much, this was quite helpful.

D964a9a8eef65e10b292394f32c74e31

on April 09, 2013
at 01:40 PM

Could you explain a little about the plateau you're talking about, and how upping carbs will get someone through that? Is it like the idea of what a refeed does? I'm in that situation right now, and I'm curious as to the reasoning behind upping carbs at that point. Sorry to be off topic...

C68f0b374156e5ce7a9b8358232bfed0

(637)

on April 08, 2013
at 02:49 PM

You and me both :(

72cf727474b8bf815fdc505e58cadfea

on April 08, 2013
at 05:39 AM

Just a note, at 35g of carbs per day you're probably in ketosis. I'd strongly encourage you to try eating more, but the added calories should probably be fat and protein unless you're interested in dropping ketosis too. I've heard some people comment that leaving ketosis makes them feel sluggish at first, so if you do that, prepared to ride it out and not stop the experiment too early.

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9 Answers

best answer

2
Ae3b7ea9f3755af32287825db8d98796

on April 08, 2013
at 02:53 PM

You're very early in, so I would recommend not counting calories at all and eat until you are satisfied. If you feel hungry- eat (even at night). As long as it is paleo, you will be fine. Chances are, you will lose just because you are changing your diet and working out. Make it easier on yourself and just eat what is paleo and don't worry about macros or calories. After you get the hang of eating this way and when you are comfortable with your new routine, assess whether you'd like to accelerate weight loss or keep at it as is. If you decide you want to tweak some things at that point, you will have a foundation there to do so.

Good luck!

1
2a00b9a42e4cb6e489a0e69d20714576

on April 08, 2013
at 11:50 AM

Are you hungry? If your not, your burning your fat reserves. Hence you may be consuming 1000-1200 calories a day but your fat stores are providing another 600-800 calories. Just eat when hungry. Also ketosisi can be a pretty great tool if your overweight. Of course when you near that last 5-10 pounds start upping those carbs to get over that plateau.If your hungry at night have a few hardboiled eggs, some leftover dinner, fruit or veggies.

D964a9a8eef65e10b292394f32c74e31

on April 09, 2013
at 01:40 PM

Could you explain a little about the plateau you're talking about, and how upping carbs will get someone through that? Is it like the idea of what a refeed does? I'm in that situation right now, and I'm curious as to the reasoning behind upping carbs at that point. Sorry to be off topic...

0
99921be8f06501b00aa8e8d08684df7a

on April 09, 2013
at 10:24 AM

The minimum calorie intake levels for maintaining healthy body is 1200-1400cal/day. As you said, your calorie intake level is 1000-1200, which is low when compared with minimum calorie level for maintaining healthy body. So your calories intake must increase by 200-400cal/day to lose weight in healthy way. In order to maintain your calories intake, it is more suggestible to eat low calorie food and stay away from fatty foods. For more information about your calories intake visit this site(http://caloriecount.about.com/tools/calories-goal), which is very helpful for you.

C2ef0dc644b5654f72d5e58e3f8a5261

on April 10, 2013
at 04:02 PM

Thank you very much, this was quite helpful.

0
8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on April 08, 2013
at 05:57 PM

see perfect health diet:

http://perfecthealthdiet.com/2011/02/perfect-health-diet-weight-loss-version/ In general, Paul Jaminet and his wife advise that it's hard to be well nourished on less than 1200 calories a day.

Are you eating bone broth? Do you have sufficient potassium? Zinc? iodine? selenium? etc. and if not, are you supplementing? (even so, people seem to agree it's better to get nutrients from food)

Also, Robb wolf just did an interesting series of posts and received comments about how people were lagging on low-carb, yet trying to stick with it for too long (this was december 2012 to january maybe feb 2013 timeframe)

here's one: http://robbwolf.com/2012/12/19/carb-paleo-thoughts-part-1/

the post is on Low carb and how robb thinks it may be a useful tool for some, but that ultimately paleo doesn't have to be like this, and well, I don't want to misinterpret his words so you should go over there and read it but from what I got out of it, he is saying that low carb is not the end-all-be all that the paleo community was pushing.

he bases this off of clients as well as personal experience/experimentation.

I think it's possible for you to feel fine doing this but there are numerous comments on his site that maybe low carb helped at first but that it doesn't necessarily help you lose weight. A couple of people said they were dragging, and they didn't have the energy to power through. (I was one of those dragging on Low carb like what you're doing and first lost but then gained weight).

here's an example comment from the link of robb wolf's blog:

***chicagogreg December 19, 2012 at 8:48 am Thanks, Robb — I’ve been thinking about writing in to you about my experiences with a reduced carb paleo diet (under 35 g/day) and that, while I looked thinner (mainly face) I put on fat around the midsection. For me, eating protein with healthy fats alone did not turn on my satiety switch.

Lea December 19, 2012 at 9:11 am

After about six months of low carb my weight started to creep back up. I noticed that my energy levels, that were once off the charts becaus of low carb, started to plummet yet again. I bega to incorporate about 1/2 to 1 cup of white rice in to my diet at least once a week and wah-lah! The fat continued to burn, my weight stabilized and my energy returned (not to mentioned deeper sleep). I think one thing Atkins got really right, and wisely so – was the reintroduction of some carbs once you have corrected any metabolic issues.

Robb Wolf

December 19, 2012 at 9:21 am god love ya for tinkering Lea!*

So you see, carbs are not the enemy and especially if you're doing crossfit, they are not the enemy, and there are two people whose experience found that they needed rice or sweet potatoes and I am one, and I am sure you could fine many more. Your mileage eating this way long term may vary and it pays to be careful, because Perfect health diet also does a series on the dangers of going too low carb - and they define that as <50 g CHO/day and they also don't count the carbs in veggies like lettuce and onions celery, etc. because they say your body burns them up trying to digest those foods. Some dangers from their experience of being too low carb like you: scurvy (Vitamin C deficiency), impaired mucosal barrier (important in intestines and for avoiding dry eyes, other things), and you might exacerbate a fungal infection, because fungi feed on ketones while bacteria feed on sugars.

Just really listen to your body. just because Low Carb High Fat helped someone lose weight doesn't mean it will for you, and yes the body can run on fat/protein but starches also play an important function in health. Also, I say, keep in mind with your level of activity, it's not necessary to be low carb unless you want to do that because of your personal experience and yo'ure glowing and you feel awesome. Not because some guru tells you to, right?

starch isn't bad - potatoes, sweet potatoes, rice, etc and perfecthealth diet also has many roles on the importance of starch for humans as well as the limits of our gluconeogenesis using our liver.

8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on April 10, 2013
at 07:21 PM

satiety and weight loss comes from having the right mix of vitamins and minerals, which improve health, in my experience. so even if you lose weight, eating egg whites and XYZ, I don't know if your brain lets you stay there. Take my advice for what it's worth and good luck with your journey.

8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on April 10, 2013
at 06:43 PM

If you are overweight (and I'm sure you are beautiful!) I strongly advise you to be well nourished, especially if you're doing crossfit. Again, I recommend seeing paul jaminet's series on weight loss last january. I am more technically oriented, but he discusses a lot of studies wherein people can lose weight- but then how well do they maintain weight loss? (I think that's what most people want, no?) and so you can really get a big bang for your buck and perform better when you are satiated because you have the proper minerals and vitamins in the right amounts in your body.

C2ef0dc644b5654f72d5e58e3f8a5261

on April 10, 2013
at 04:04 PM

Thank you for you answer, so much great info!!

0
2e1591c76896828077b930de5107f1af

on April 08, 2013
at 09:49 AM

is the calorie tracker accturate?, do you use a food scale?, i suggest you try myfitnesspal!, you can change you macronutrients in the settings

good luck!

0
68655ec9711d207d69a63ebf96b37573

on April 08, 2013
at 09:21 AM

A lot of people wind up low cal on paleo if they're quite a bit overweight, because they're simply just no hungry. This doesn't seem the case for you, so I would suggest adding 200cals a day, so that you're not hungry when you're trying to sleep.

If you feel OK on and are losing weight on only 35g of carbs, then great, but don't be afraid to add a little more. Quite a few ladies get a bit hypothroid on VLCarb, low cal

-1
6fece842bd1bcf5724f458a302a2156e

on April 08, 2013
at 09:07 AM

I've never had that problem as I can never not eat enough sadly.

C68f0b374156e5ce7a9b8358232bfed0

(637)

on April 08, 2013
at 02:49 PM

You and me both :(

-1
Be803dcde63e3cf5e21cc121097b8158

on April 08, 2013
at 06:05 AM

Have you been consistently losing weight? Most people with 80 lbs to lose are not concerned with under eating.

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