2

votes

What am I doing wrong?! Paleo daily meal plan help please!!!

Answered on August 19, 2014
Created August 23, 2011 at 6:12 AM

Hey guys,

I started eating Paleo about a month ago (moved over from a very clean Tosca Reno based "eat clean" style diet i.e. 5 small meals a day, complex carb and protein at each meal...so basically i have now elimiated all grains and dairy)

I am just not seeing any great results though and don't know what I am doing wrong?! My primary goal is fat loss. I am female, 28 yrs old, 5.15 ft tall and 154 pounds (120 lean muscle mass). I am looking to reduce my body fat from 21% to around 15%.

This is my daily diet:

7.30am: beef or lamb rissole (140g beef w/ onions and corriander - baked) + about 15 nuts

11am: 3 egg ommlette w spinich + 1/4 avocado

2pm: chicken breast salad (brussel sprouts, spinach, bok choy, onion + balsamic)

7pm: salmon fillet w/ steamed veges (cooked in little bit extra virgin olive oil)

Any help would be greatly appreciated!!!!

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on August 24, 2011
at 03:26 AM

hmm good suggestions thanks tnlakegirl. do you think that SF gum is bad? maybe it is affecting my insulin and cortisel levels too...

86a7abe4a54c4dc15ea44bacef00c5a8

(523)

on August 24, 2011
at 03:21 AM

You might want to look at your glucose levels before and after having the sugar free gum. Some people are so sensitive to the "faux sweetness" that their body may react as if you have had sugar. This could also explain the cravings for SF gum. I also think adding in coconut oil and green tea would help. Maybe have some hot green tea with coconut oil in lieu of the gum.

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on August 23, 2011
at 11:36 PM

hi! yes i am exercising....typically 2 spin classes a week and 3 x 45 mins weights sessions (usually whole body each time combining supersets)

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on August 23, 2011
at 11:34 PM

yeh i love soda water!!!

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on August 23, 2011
at 11:34 PM

Hi Ikco. Results are as follows: Cals: 1512, Fat: 88g, Protein: 134g, Carbs: 50.1g (Sugar 5.9g, Starch 19.8g, Fibre 18.9g) . I also take fish oil 3 x daily and forgot to add that in!

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on August 23, 2011
at 11:18 PM

Hi Ness! Oh glad to have someone on par with me...! I actually have 2 black coffees a day too - plus 3 fish oil tablets. I agree with you that its too hard to cut everything out striaght up and its better to implement step by step. are you finding you are craving anything like sweets or carbs? it is so strange but since i started i havent craved anything! Thanks for the coconut oil tip. I will have a look at my local health shop and buy some. I too am feeling much better and my skin and energy levels are really great so i guess thats another benefit! Be sure to keep update me!

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on August 23, 2011
at 11:14 PM

hey thanks for your feedback jay and tom! no i am not hungary....quite satisfied actually and the only thing i crave is sugarfree chewing gum (tend to eat half a pack a day!). I had my lean mass measured via charles poliquens biosignature 12 point skin fold so it should be pretty accurate. guess i will just have to stick with the food program and maybe cut down on my nut intake and add in some sprint training!

Medium avatar

(39821)

on August 23, 2011
at 08:19 PM

You're attempting to reduce your bodyfat below a healthy threshold. Even female hunter gatherers rarely dip below 20%. It's going to be substantially more difficult than standard fat loss protocols and will likely require you to reduce dietary fat even further (which itself will be unhealthy). Good luck though.

8d1ce78fe7071f2f60fd59365bf21cfc

(580)

on August 23, 2011
at 06:27 PM

I think i've read it from somewhere that feeling of hunger might be actually thirst "masquerading" as hunger. I think drinking anything might be a good idea to blunt hunger. Carbonated water is a great way to "postpone" hunger, I used to drink it at work when I was trying to eat less.

8d1ce78fe7071f2f60fd59365bf21cfc

(580)

on August 23, 2011
at 06:24 PM

+1 for the nut consideration.

072fd69647b0e765bb4b11532569f16d

(3717)

on August 23, 2011
at 05:48 PM

I agree with a lot of what Josh says. Give it some time. Your food overall looks pretty good. Sleep as much as possible. Keep up with your exercise (consider intensity as suggested by others). Lift some heavy things. I personally don't think you are eating too much. Are you hungry? If anything, I think you could cut a meal and make your other 3 a little larger.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 23, 2011
at 04:40 PM

+1...oh, and I would question how you got your lean muscle mass measured.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 23, 2011
at 04:37 PM

What exercise/rest routine do you use and how did you get your original lean body muscle mass taken?

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on August 23, 2011
at 04:12 PM

This is very individual, of course, but I eat one meal per day consisting of veggies, meat and fruit. If I ate as you described above I would gain 1-3 lbs per week. (Female, 64 yrs, 5'4") I eat until I'm nicely full and don't eat again until the next day.

84666a86108dee8d11cbbc85b6382083

(2399)

on August 23, 2011
at 09:37 AM

Enter you food in Cron-o-meter and report back.

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10 Answers

3
66974b2cb291799dcd661b7dec99a9e2

(11121)

on August 23, 2011
at 02:25 PM

Remember a month is not a very long time, everyone is different, give it maybe 2-3 months to see how you respond. If your mind gets caught up in what you 'want / expect' that can just cause stress which is negative. The human body will work on its own schedule not on one we may want. Also no mention of general stress in your life overall, how is your sleep, are job, finances, love life, etc all as stress free as possible?

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on August 23, 2011
at 11:14 PM

hey thanks for your feedback jay and tom! no i am not hungary....quite satisfied actually and the only thing i crave is sugarfree chewing gum (tend to eat half a pack a day!). I had my lean mass measured via charles poliquens biosignature 12 point skin fold so it should be pretty accurate. guess i will just have to stick with the food program and maybe cut down on my nut intake and add in some sprint training!

072fd69647b0e765bb4b11532569f16d

(3717)

on August 23, 2011
at 05:48 PM

I agree with a lot of what Josh says. Give it some time. Your food overall looks pretty good. Sleep as much as possible. Keep up with your exercise (consider intensity as suggested by others). Lift some heavy things. I personally don't think you are eating too much. Are you hungry? If anything, I think you could cut a meal and make your other 3 a little larger.

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on August 24, 2011
at 03:26 AM

hmm good suggestions thanks tnlakegirl. do you think that SF gum is bad? maybe it is affecting my insulin and cortisel levels too...

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 23, 2011
at 04:40 PM

+1...oh, and I would question how you got your lean muscle mass measured.

86a7abe4a54c4dc15ea44bacef00c5a8

(523)

on August 24, 2011
at 03:21 AM

You might want to look at your glucose levels before and after having the sugar free gum. Some people are so sensitive to the "faux sweetness" that their body may react as if you have had sugar. This could also explain the cravings for SF gum. I also think adding in coconut oil and green tea would help. Maybe have some hot green tea with coconut oil in lieu of the gum.

3
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on August 23, 2011
at 06:37 AM

I would get rid of the 2PM meal and add more fat to breakfast so it last longer. The fat would be in place of the nuts. Which are fat but not the correct type. Move 11 AM meal to whatever time works best...

Walking 5 times a week and some basic workout with dumb bells for 15 minutes 3 x week should help as well

2
A9490ad5ee655603d70bbca787c59aaa

on August 23, 2011
at 08:28 AM

I would also get rid of one of the midday meals and eat more saturated fat..some people do not start off too well on nuts as they stop some people from losing weight..you can always add them back later once you have reached the stage where you are simply maintaining your weight/size etc. I eat a piece of steak with fat on it and an egg for breakfast..cooked in coconut oil or tallow.

8d1ce78fe7071f2f60fd59365bf21cfc

(580)

on August 23, 2011
at 06:24 PM

+1 for the nut consideration.

2
584b19d2b6cebc7cdf070b5f8a5a7937

(369)

on August 23, 2011
at 06:39 AM

I am no expert here yet, but that seems like a tad too much food, unless you're incorporating a workout regimen of some kind. My typical day's meals look pretty similar, but I eat one meal less than you have listed, and I am no longer shedding fat at a fast rate on a moderate hot yoga, running and lifting workout reg. Could you skip one of the mid-day meals? Also, are you getting enough saturate fat? Cooking in coconut oil helps to get in the SF- I would use that instead of the olive oil.

1
132966e25fc0fea184ed0895f6d28ad4

(131)

on August 23, 2011
at 07:15 PM

Hi Sarah,

Your not alone

I am fairly new as well....I am a personal trainer who does Crossfit 2 times per week, plus weight trains about 2-3 times per week and does cardio (HIIT) about 1-2 times per week ususal after one of the weight training sessions.

My food plan looks nearly identical to yours except

1) i have about 3 coffees (topped with 1 tbspn of coconut milk)

2) I aslo add a little coconut oil (FAT burning properties) to my meals.

I am NOT losing AT ALL either. But i am going to stick to this food plan for a while due to the fact I AM NOT prepared to cut * wheat,dairy, fat, carbs, nuts, all processed foods, calories, meal size, and finaly meal frequency* just in ONE GO, in order to lose a bit weight....

I didnt think it was going to be this hard, BUT I AM feeling better!!! I am going to perserveer for about another month or so until i start cutting meals and do a bit more IFing....I will let you know if anything changes.

Good luck!!! :)

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on August 23, 2011
at 11:18 PM

Hi Ness! Oh glad to have someone on par with me...! I actually have 2 black coffees a day too - plus 3 fish oil tablets. I agree with you that its too hard to cut everything out striaght up and its better to implement step by step. are you finding you are craving anything like sweets or carbs? it is so strange but since i started i havent craved anything! Thanks for the coconut oil tip. I will have a look at my local health shop and buy some. I too am feeling much better and my skin and energy levels are really great so i guess thats another benefit! Be sure to keep update me!

1
59c52a4578162898664d334adebe68a7

on August 23, 2011
at 04:07 PM

I am a newbie aswell, and since i eat less- - 2-3x a day, i get hungry in between, and the minute i feel that i drink green tea and work out on my problematic areas and i do feel the fat burning effect.

8d1ce78fe7071f2f60fd59365bf21cfc

(580)

on August 23, 2011
at 06:27 PM

I think i've read it from somewhere that feeling of hunger might be actually thirst "masquerading" as hunger. I think drinking anything might be a good idea to blunt hunger. Carbonated water is a great way to "postpone" hunger, I used to drink it at work when I was trying to eat less.

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on August 23, 2011
at 11:34 PM

yeh i love soda water!!!

1
41e79168f1df5d656b6c4f3fef8c9b46

(630)

on August 23, 2011
at 09:52 AM

Shorten your workouts and up thenintensity. Burn body fat by doing sprints!

1
072488956ded3163ca0344ae2fb06cf9

(130)

on August 23, 2011
at 06:39 AM

are you exercising? because your diet looks good.

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on August 23, 2011
at 11:36 PM

hi! yes i am exercising....typically 2 spin classes a week and 3 x 45 mins weights sessions (usually whole body each time combining supersets)

0
4f3e7955153d43ce2051bd89f3cb2254

on June 29, 2012
at 04:01 AM

Too much protein could be culprit. Just like carbs, the body can only absorb (break down) so much per day. Any extra Is stored as fat. I see you are consuming a significant amt. of protein relative to your body weight. Try aiming for 90-100g per day if you are very active, or if mod. active 75-85 g. Make one to two meals a BIG yummy salad packed with tons of vegetables. It will fill you up less for less calories.

0
E3127c595ddd7b5badf7ea8e42f058d6

on August 23, 2011
at 06:59 AM

hey guys. thanks for your answers! yes i am exercising....typically 2 spin classes a week and 3 x 45 mins weights sessions (usually whole body each time combining supersets)

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