1

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Help me lose weight. Here is my diet, NAKED, please review and critique.

Answered on August 19, 2014
Created March 21, 2012 at 2:33 PM

Hi everyone, I'm looking for a fair and honest critique of my diet. I will be completely honest, and I'm hoping I can get a good assessment. Yes, I have stress in my life and sometimes I only get 7 hours of sleep. Although I certainly understand these hypotheses for stalling weight, I can't see this being everything. In the past, I've been able to lose weight, but the last year, I'm really struggling. Here is my story, and my food, and my life, and I welcome any and all advice.

History: always have worked out - have had trainers, have leaned out pretty good, but never to the place I'd like to be. Have gotten to close to 20% bf, but that was over 5 years ago.

Currently: 36 year old female, 175 lbs, 29% bf. Started paleo/primal about 7 weeks ago...have lost only 2 lbs.

Exercise: Crossfit since January. Average 3X /week + long walk and maybe 1 gym cardio/strength training sessions

Health: good overall. Have dealt with IBS, have had a parathyroid tumor removed, recent thyroid tests come back normal

My questions about diet - macronutrients?: everyone still seems to debate the calories things on paleo...so I am for roughly 1400-1600 calories. I am to stay below 70 grams of carbs, and often I've been much less, and I am for 100 grams of protein (give or take). The rest is fat.

Diet: yesterday:

low carb whey protein shake with spinach, cream and berries low carbe whey protein shake with spinach, cream and berries (on the road, this is not typical) salad with chicken walnuts and an apple coffee (black) same protein shake (45 minute elliptical)

Monday: walnuts and an apple low carb protein shake with spinach, cream and berries 2 hardboiled eggs with dijon spinach cucumbers and paleo chicken wings I had 2 more protein shakes (I'm seeing here now that this might be a lot) - it's atypical... (crossfit)

Sunday: (gym workout-moderate) whey protein shake post workout protein shake mixed greens, chicken, bacon, olive oil paleo chicken wings, carrots, celery

Saturday: whey protein shake (as above) 2 eggs, mixed greens, walnuts chicken, salad, paleo squash soup coffee and coffee cream dark chocolate (cheat) 5 rice crackers

Friday: 2 eggs, red peppers salad with chicken and avocado steak and shrimp with asparagus walnuts and apple

Do you guys think the protein shakes are my issue? Please share with me if you know this to be an issue with some....

Thanks, M

22424c9eef944ade83d4e4ffda907056

(1402)

on March 22, 2012
at 04:35 PM

Okay, that's good, so all that really stands is the protein part of the shakes and the walnuts. It's just always a concern when someone starts paleo that they're actually doing paleo weight watchers. Also of note with shakes, they are much more easily and quickly digested than if you were to eat the food unblended. That's why shakes are popular for weightlifters, it's a way to consume more calories than your body is expecting. Or in other words, shakes tend to be less satiating than the food that comprises them, which could be a concern.

6b365c14c646462210f3ef6b6fecace1

(1784)

on March 22, 2012
at 05:13 AM

working out less is different than "quit working out" - I think some people are trying to see if lowering your cortisol levels will halp you achieve your goals. give it a shot, it may work :-)

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:52 AM

thanks...the other day I had wild caught arctic char and I do take 2 capsules of fish oils every day...

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:48 AM

I'm not wanting to work out less. Can someone who does crossfit respond also...? I'm surprised to keep hearing "work out less". My goal is overall health...so why would I quit working out?

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:46 AM

I have no cravings, and haven't for 6 weeks. People around me are shocked...but I'm never tempted to cheat, so I think that my insulin is well balanced now...

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:43 AM

really...this is a lot of food? I can't imagine that I should eat less. I have no cravings, and this is only like 1400 calories...?

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:42 AM

ok. i was eating chicken breasts this week, but I don't discriminate:)

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:42 AM

thanks! I think I'm going to sadly do the same.....(will miss my shakes)

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:41 AM

I still workout so this looks quite tough....

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:40 AM

thanks, yes I eat more variety than it appears the last few days. I had bison burger the other day... Will drop the nuts and fruits, thanks!

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:39 AM

Thanks. I measure my fruit in my shakes.... I make my own "paleo" salad dressing, or I just drizzle olive oil I know the last few days do not look like it, but I do eat beef. Had a steak and shrimp meal on Saturday. It's just been chicken convenience the last few days.

1b0940ab80f8b74abf31b8c6ab30f59b

(40)

on March 21, 2012
at 10:41 PM

i get hungry toward meal times, but if I get hungry at night, I ignore it. I just don't snack. My energy is so much better than when I was in the grains and sugars.

Medium avatar

(39821)

on March 21, 2012
at 08:53 PM

So you don't get hungry between meals or before bed doing this?

22424c9eef944ade83d4e4ffda907056

(1402)

on March 21, 2012
at 05:11 PM

I have to disagree, chicken fat is very high in PUFA. Chicken breast is fine if you are getting fat from other sources.

18c50285011cd53a9b3e9bfb3118212c

(43)

on March 21, 2012
at 03:15 PM

Oh and workouts are just 3 times a week & I don't count calories. I eat when I'm hungry only.

1b0940ab80f8b74abf31b8c6ab30f59b

(40)

on March 21, 2012
at 03:01 PM

You are probably looking only for Paleo answers, otherwise, you wouldn't be asking, but I eat Paleo, I believe, but stick to my weighing

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13 Answers

6
2a00b9a42e4cb6e489a0e69d20714576

on March 21, 2012
at 06:30 PM

Where's the food? It all seems like industrially made shakes. You need to expand your palate. Include beef, lamb, elk, buffalo, bacon (oh yum!), pork.That looks more like a starvation diet. You need high quality fats. Incorporate coconut oil and/or butter if you tolerate it for healthy fat sources. Drop the nuts and fruit. If you still want carbs go with pumpkin, sweet potato, squash or carrots in moderation.

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:40 AM

thanks, yes I eat more variety than it appears the last few days. I had bison burger the other day... Will drop the nuts and fruits, thanks!

5
22424c9eef944ade83d4e4ffda907056

(1402)

on March 21, 2012
at 05:25 PM

The shakes do seem to be the issue for a multitude of reasons. Firstly, shakes are notorious for being "who-knows-how-many" calories. I mean, unless you're weighing and counting exactly what goes in, it can be hard to tell if your shake is 200 calories or 500 calories and this is important. Secondly, protein shakes are growth promoting, which is the opposite of what you're trying to do. If you absolutely must have shakes, try to make them with fruit and vegetable sources with some kind of fat source (coconut oil, coconut milk, butter and/or heavy cream).

And it's probably not a big deal, but I'd ditch the walnuts. They're about as high in PUFA as any food there is. They get marketed for being high in omega 3 but if they're high in omega 3, they're extremely high in omega 6. For as long as you're trying to lose weight it might be a decent idea to avoid high calorie sources like nuts, but at the very least go for something more like macadamia nuts (number one choice by far) or almonds.

Also... where's the beef? Eat more beef and please don't tell me you're paying attention to saturated fat (because it kind of looks like it).

Edit: I notice you eat a lot of salad, what kind of salad dressing do you use? Just about any commercially prepared salad dressing is shit quality. About 99% of salad dressing has plenty of soybean, canola, sunflower or safflower oil and the other 1% has high oleic sunflower oil which isn't good, it's just better than the other 99%.

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:39 AM

Thanks. I measure my fruit in my shakes.... I make my own "paleo" salad dressing, or I just drizzle olive oil I know the last few days do not look like it, but I do eat beef. Had a steak and shrimp meal on Saturday. It's just been chicken convenience the last few days.

22424c9eef944ade83d4e4ffda907056

(1402)

on March 22, 2012
at 04:35 PM

Okay, that's good, so all that really stands is the protein part of the shakes and the walnuts. It's just always a concern when someone starts paleo that they're actually doing paleo weight watchers. Also of note with shakes, they are much more easily and quickly digested than if you were to eat the food unblended. That's why shakes are popular for weightlifters, it's a way to consume more calories than your body is expecting. Or in other words, shakes tend to be less satiating than the food that comprises them, which could be a concern.

2
A45af235ed4dd0b4f548c59e91b75763

(1936)

on March 21, 2012
at 09:02 PM

All good advice here, plus read this.. then read it again. ;)

http://www.archevore.com/get-started/

1
595577cb1fb08d2f118070f83fbf4b2b

on March 21, 2012
at 07:12 PM

toss out the shakes

workout less

walk more

do a few days of just grassfed meat and eggs and tons of ice water

For more Paleo hacks: http://paleohacks.com/questions/106493/help-me-lose-weight-here-is-my-diet-naked-please-review-and-critique#ixzz1pmQxmCpg

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:48 AM

I'm not wanting to work out less. Can someone who does crossfit respond also...? I'm surprised to keep hearing "work out less". My goal is overall health...so why would I quit working out?

6b365c14c646462210f3ef6b6fecace1

(1784)

on March 22, 2012
at 05:13 AM

working out less is different than "quit working out" - I think some people are trying to see if lowering your cortisol levels will halp you achieve your goals. give it a shot, it may work :-)

1
18c50285011cd53a9b3e9bfb3118212c

on March 21, 2012
at 03:12 PM

I omitted shakes, fruits and nuts, added coconut oil, worked on good sleep and the stall ended. When I'm at my goal I will add "berries" & some nuts but probably not the shakes. Whole food is what my body wants.

18c50285011cd53a9b3e9bfb3118212c

(43)

on March 21, 2012
at 03:15 PM

Oh and workouts are just 3 times a week & I don't count calories. I eat when I'm hungry only.

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:42 AM

thanks! I think I'm going to sadly do the same.....(will miss my shakes)

1
1b0940ab80f8b74abf31b8c6ab30f59b

(40)

on March 21, 2012
at 02:59 PM

I lost weight by weighing my food, through a fellowhip I also belong to. I still eat this way to maintain, I weigh every meal, and my weight fluctuates up and down with the optionals I sometimes use (1 tblespoon of tahini (optional) with my veggies caused me to gain 3 lbs in one month. I stay away from tahini now, because I am trying to optimize my 03/06 ratio. I am only offering my experience here, not trying to sell this, as it might not work for anyone else, but it works for me.

Breakfast: 4 oz protein (eggs, meat, fish,) 8 oz fruit, or 1 apple, or 1 orange, or 1/2 grapefruit. No high-glycemic fruits

Lunch: 4 oz protein: eggs, meat, fish, 8 oz cooked veg (cauliflower, broccoli, asparagus, squash, etc) 8 oz raw veg (greens, cucumber, sweet pepper, celery, etc) 1/2 oz coconut oil, olive oil or butter

dinner: 4 oz protein 8 oz cooked veg 16 oz raw veg 1 1/2 oz coconut oil, or mix of olive oil and coconut oil and/or butter.

No eating between meals, no matter what! Except black coffee, green tea, water

I ate this way for five months and lost 41 lbs, and have kept it off and feel full and happy. I can't eyeball the measurements as my eyes are broken.

Only my experience. Love my food (grass-fed when possible, grow my own vegetebles by and large

Medium avatar

(39821)

on March 21, 2012
at 08:53 PM

So you don't get hungry between meals or before bed doing this?

1b0940ab80f8b74abf31b8c6ab30f59b

(40)

on March 21, 2012
at 03:01 PM

You are probably looking only for Paleo answers, otherwise, you wouldn't be asking, but I eat Paleo, I believe, but stick to my weighing

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:41 AM

I still workout so this looks quite tough....

1b0940ab80f8b74abf31b8c6ab30f59b

(40)

on March 21, 2012
at 10:41 PM

i get hungry toward meal times, but if I get hungry at night, I ignore it. I just don't snack. My energy is so much better than when I was in the grains and sugars.

0
44348571d9bc70c02ac2975cc500f154

(5853)

on March 21, 2012
at 08:49 PM

You need plenty good quality fish also, omega 3s helps to improve body composition and burn fat.

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:52 AM

thanks...the other day I had wild caught arctic char and I do take 2 capsules of fish oils every day...

0
5759bd89db5f73cabe0a6e8f8e6e1cb9

(1467)

on March 21, 2012
at 06:00 PM

Yep. DEFINITELY ditch the shakes. I have only had one shake since going paleo. When I look back on my first week of paleo eating, I was snacking a lot because my blood sugar levels were still out of what. Eat less often and you will need to eat less often. I panicked at the thought of not taking snacks to work or forgetting my lunch. Now if I forget my lunch, I'm like meh.. Try intermittent fasting when you get more into paleo and then you will be able to deal with having less shakes. Good luck!

0
D49a181c9c1b3632421c452200131df1

on March 21, 2012
at 04:15 PM

For me, the sweet flavour of protein shakes leads to cravings. Ditch them!

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:46 AM

I have no cravings, and haven't for 6 weeks. People around me are shocked...but I'm never tempted to cheat, so I think that my insulin is well balanced now...

0
D49a181c9c1b3632421c452200131df1

on March 21, 2012
at 04:14 PM

For me, the sweet flavour of protein shakes leads to cravings. Ditch them!

0
65cd65934c5159b47968dc3802ca9fe6

(303)

on March 21, 2012
at 04:09 PM

I'd ditch the shakes for sure. Our bodies don't like us when we aren't eating real foods.

0
Ccacf7567273244733bc991af4ac42ed

on March 21, 2012
at 03:16 PM

Firstly, it's still early days and you're getting used to both the exercise plan and the diet. It takes time both to adjust physcially and to work out the details of what you really need.

Secondly, although the stress/sleep issues may not be sabotaging you completely on the hormonal level, they may still be leading you to eat more than you need to. One of the things I'm very aware of now (having really explored the envelope) is when my hunger is driven by being tired, which I used to think was normal and acceptable.

The numbers look ok, though looking at the diet it seems like a lot of food. I'm not saying that fewer but denser meals are necessary better but trying it can be a good indicator of how well you're functioning. It's essentially the first step towards some form of intermittent fasting. At the moment it looks like you spend quite a bit of time eating. I have some days like that, but I also have days where I eat a big fatty steak on its own (or maybe with bacon and eggs!) and that's my meal for the day. I have days where I don't eat at all without any hunger or effect on energy (in fact it's often easier than digesting a big meal). And I have days where I think I've had a big meal, but later on I comfortably eat again. And again.

There's so many ways you could go, but I'd really look at trying to eat some solid simple meals and seeing how long it takes until you're actually hungry again. There's nothing wrong with developing a bit of flexibility, and it may free you from thinking you need to prepare something because it's 'meal time'.

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:43 AM

really...this is a lot of food? I can't imagine that I should eat less. I have no cravings, and this is only like 1400 calories...?

0
76c885d7d27e6c83542ea493ca866dcd

(2178)

on March 21, 2012
at 02:42 PM

First thing I'd do is cut out the shakes and eat real, whole foods to avoid insulin spikes.

And what is the "chicken" you're eating? Breast? Or thighs? I'd stick with thighs to get that good fat in.

22424c9eef944ade83d4e4ffda907056

(1402)

on March 21, 2012
at 05:11 PM

I have to disagree, chicken fat is very high in PUFA. Chicken breast is fine if you are getting fat from other sources.

Add2c0ce1ddf585c5057c3c0e7ca1a43

on March 22, 2012
at 02:42 AM

ok. i was eating chicken breasts this week, but I don't discriminate:)

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