1

votes

Paleo diet for an active 14 year old girl who wants to reduce fat?

Answered on August 19, 2014
Created September 26, 2012 at 8:23 PM

Ok, I've asked a question like this before, and I've read and took in all the answers (but I don't know how to vote best answer. Sorry for my naivety)

I understand that some flab around the middle is biological and a part of growing up. I accept it - I just feel like I have too much at the middle. I also want to get my arms and legs fully toned again, like they used to be.

I would be lying if I said that I don't worry about my weight. But my weight is not my main concern, health and happiness is. I'm pretty happy and healthy now, but I really want to feel good about myself.

So, I'm thinking about starting eating like this and see what happens?

Breakfast (7.00 AM) 80g of gluten free steel-cut oats, made with almond milk, topped with 2 teaspoons of honey and some chopped fruit, followed by an egg.

Snack: (11:15 AM) Piece of fruit.

Lunch: (12:40 PM) turkey/tuna/chicken/salmon salad with nuts, followed by an orange.

If I have a snack before cycling, it could be a cereal bar (I say cereal bar, I mean nuts and dried fruit bar, or a coconut, chocolate and apricot bar. All gluten free and normally dairy free)

Dinner (6:00 PM) meat + veg. Or homemade soup, or rice and chicken,

Is this ok? Would you make any modifications? And if I eat like this, will my excess fat go away?

The only measurements I know about myself are that I'm 5.3" and 150 lbs.

Thanks

77877f762c40637911396daa19b53094

(78467)

on September 28, 2012
at 01:03 PM

neither should she be given dietary advice on an online forum without parental consent..

93eea7754e6e94b6085dbabbb48c0bb7

on September 27, 2012
at 03:06 AM

Are you frickin' kidding me?! She is 14 years old. No 14 year old should be in ketosis.

0a9ad4e577fe24a6b8aafa1dd7a50c79

(5150)

on September 26, 2012
at 08:33 PM

Fruits fine and all, but if you're looking to lose weight fruit is kind of a crap food choice.

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10 Answers

4
6120c989fd5b69f42a0834b69b87955b

(24553)

on September 26, 2012
at 08:36 PM

Personally, I'd up the meat, lower the grain and nuts, and work on meal spacing (3 squares that fill you up, no snacking, if you are hungry eat a full meal).

Snacking between meals causes little insulin spikes, and if you haven't just worked out, that repeated surge of insulin can increase body fat.

2
518bce04b12cd77741237e1f61075194

(11577)

on September 26, 2012
at 11:13 PM

You are very young- even if you feel like you've done a lot of maturing already, I am almost 21 and am totally aware that I am still growing and developing (my whole body shape has changed since 18- yours is still on the move!). You do not want to over-restrict any particular macronutrient. You also DO NOT want to restrict calories. Not at ALL because you are VERY active according to your last post. You are still growing and developing, you will grow INTO your weight. Restricting calories and nutrients now, even if you are seeing fat on your body, sends really stressful signals that something is wrong and can impact your puberty growth (in terms of sex organs, hormones, and height).

I think you should be eating more fat. You should eat a variety of foods that make you FEEL good, not just that taste good. White rice is a great choice to maintain your level of activity. You should also be eating some things for pleasure. Don't get caught up in weighing yourself or tracking everything- focus on the whole food experience, get involved with making food and understanding where it comes from. Develop a relationship of respect between your food and your body. Keep enjoying all your cycling. Make a concerted effort to keep your stress levels manageable. Get plenty of sleep. Learn to judge your own satiety. Just enjoy being young, get outside and play even if it's not "kosher" for someone your age (we should all enjoy some playtime).

2
81181cab058dd652659e4bb2e6f25843

(528)

on September 26, 2012
at 09:17 PM

You mention health as the primary goal yet you write 'fat' in the title of the post and through your text. I think this is a rationalization for you to get advice on specifically how to lose fat, at 14 your body is still developing and changing rapidly. It may not be the best thing physically or psychologically to be so wrapped up in the issue right now. Eat whole healthy foods and live life freely, if you develope or start to show signs of an actual fat related problem some years from now then the issue can be addressed.

2
8de9776490016df60d49e03f23d656af

(596)

on September 26, 2012
at 08:58 PM

This is only based on what I know works for me, so feel free to take it with a grain of salt :)

Eat more protein and fat at breakfast--eggs fried in your preferred cooking fat and some meat, for example. Cut the fruit out and replace it with veggies (or just cut it out without any plant-matter replacement). My experience is that I feel fuller throughout the day if my morning meal is just meat with no fruits or veggies.

I eat veggies for snacks if I'm hungry and at lunch and dinner. I save fruit for treats later in the day.

I'd stop eating so many nuts. Omit the serving you have at lunch and stick to a fruit and nut bar later, or omit the fruit and nut bar and eat nuts at lunch. Don't do both.

Do you include veggies with your rice and chicken? Can you omit the rice? The nutrition in the grains pales in comparison to the nutrition in vegetables.

Also, try to remember that you're 14 years old and probably still have a lot of physical development on the horizon. Don't get too caught up in your current body composition, because it's bound to change.e

1
75e8ceee00e2459860ea38220a3a8118

on September 26, 2012
at 09:32 PM

For breakfast I'd probably skip the honey and have an extra egg. That way you probably won't even want a snack.

1
C4c952554fbdcdc08ca594ed3049e308

on September 26, 2012
at 09:12 PM

Up the fat! Up the Fat! There is no such thing as low fat paleo.

1
8c8e71eb729c0edb4786c6f3ba8614e4

(568)

on September 26, 2012
at 08:47 PM

It doesn't look like enough food for a 14 year old girl. But of course, that depends on the actual amounts you eat so its hard to judge. Something to watch out for is omega6 to omega3 ratio, which could be affected by lots of nuts/ not enough fish or grassed meat. Why not try plugging a sample day into a counter like cronometer.com and see if you are meeting your general energy/vitamin/mineral requirements. At your age I wouldn't worry about calorie restriction though, it's an important time for development - don't worry too much about cutting loads out, think more about adding in good stuff (healthy fats, grassed meats, eggs, offal, etc) or swapping things (eg ghee/tallow/coconut oil instead of seed oils, grassfed instead of grainfed meats, whole raw dairy instead of skimmed if you have dairy).

0
11b7b7ba720a5cd43c74a0ef99a16adb

(3448)

on September 26, 2012
at 09:42 PM

The diet you are considering is not really paleo (oats & rice?).

I usually recommend people get the book "Why We Get Fat" by Taubes. Not a paleo book, but it gives a lot insight behind the problems with modern diets. Plus, it's a quick easy read.

IMHO, the obesity and diabetes epidemics (particularly in children) can be traced directly to the change in government dietary recommendations that occurred in the 1970s. Greatly reduce fat and protein intake (which both satisfy hunger) and increase carb intake to 60% of your daily calories (it was about 30% of daily calories for most Americans at the time).

Given that carbs do a poor job of satisfying a person's hunger and increase their blood sugar level, it's not surprising we've had a steady increase in both obesity and diabetes since that time.

0
2e1591c76896828077b930de5107f1af

on September 26, 2012
at 09:39 PM

cut the nuts, the bar and the fruit out, meat+fat+vegg (Y)

-5
10405c6f4c2e5bb251d25a37a0dc35a4

on September 26, 2012
at 09:47 PM

absolutely no sugar, grains, carbs of any kind

you will never have to worry about your weight again

research ketosis

93eea7754e6e94b6085dbabbb48c0bb7

on September 27, 2012
at 03:06 AM

Are you frickin' kidding me?! She is 14 years old. No 14 year old should be in ketosis.

77877f762c40637911396daa19b53094

(78467)

on September 28, 2012
at 01:03 PM

neither should she be given dietary advice on an online forum without parental consent..

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