1

votes

What are proper portion sizes?

Answered on August 19, 2014
Created September 14, 2012 at 1:35 PM

I feel like I eat way too much on paleo. I don't know if it's just in my mind or what, but I need help! I seem to end up eating about 3lbs of meat a day, plus about 10 eggs. I am also running about 60 miles a week though, so that could be a factor. I am a 21-year-old woman, 5'8", 145lbs and would like to lose some weight. I try to eat a fist-size of protein and wait 15 minutes before eating more if I am still hungry. Is there anything else I should do? I also find it very easy to eat a TON of vegetables.

74d3afd30ebc0d604d56c6de897bb9a8

(100)

on September 07, 2013
at 01:28 AM

I'm not one to tell you what is healthy and what is not. Whatever weight you want to be, that's what you want to be... I actually got down to my ideal weight (5'6, 120), but then I was sick once I was there. So, based on my experience, are you getting enough sleep? Are you pushing yourself to train even though you don't feel like it?

74d3afd30ebc0d604d56c6de897bb9a8

(100)

on September 18, 2012
at 02:58 PM

PS I agree with eating too much on paleo. it's very easy to do. I haven't figured this out, because I know I'm eating healthier, but I'm also at a heavier weight than I would like to be.

2c24b5d535ab1322e037099d023039f4

on September 18, 2012
at 12:01 PM

I've been paleo for almost 2 months now--with meat. I was paleo in the past with just fruit and leafy greens (raw food).

2c24b5d535ab1322e037099d023039f4

on September 18, 2012
at 12:00 PM

I'm a distance runner, and that body fat is perfectly fine for what I do--even a bit too much if I want to get really competitive.

2c24b5d535ab1322e037099d023039f4

on September 18, 2012
at 11:59 AM

Thanks, I've already started upping my carb intake and feel better/more full. Not craving as much meat!

77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 01:42 AM

Reasonable, sensible, and totally snarky. I LOVE IT!

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 17, 2012
at 10:37 PM

10% is not healthy for a woman -- even for a distance runner. If you are a collegiate runner, and you are ok with putting health aside for competitions, then fine. But don't fool yourself into thinking it is healthy.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 17, 2012
at 10:30 PM

http://ergo-log.com/four-best-supplements-for-runners.html

2c24b5d535ab1322e037099d023039f4

on September 15, 2012
at 02:54 AM

I'm at 13% body fat but I would like to be at 10%; for a distance runner this is good, and I was at 8% when I got my best times. I figure that's a little too low to be healthy though, so I'd be fine with 10%. That's why I've been avoiding carbs.

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on September 14, 2012
at 04:47 PM

Sometimes *people* use them interchangeably.

74d3afd30ebc0d604d56c6de897bb9a8

(100)

on September 14, 2012
at 02:59 PM

just try it for a day...speaking of which, do you want to lose weight, or change your body fat percentage? sometimes women use them interchangeably

74d3afd30ebc0d604d56c6de897bb9a8

(100)

on September 14, 2012
at 02:58 PM

agreed, your weight sounds fine for your height. I know paleo is really big on low-carb, but I personally feel better cycling my carbs. one day low carb, high fat, one day higher carb lower fat. protein high on all days, like leangains recommends.... I don't think martin berkhan has 60 miler runners though. doing this, it's really good for leptin...which if you've ever heard of jack kruse, perhaps you've heard of it? ;)

51c66d8a6f3005628535a50a950b1c61

(1003)

on September 14, 2012
at 02:10 PM

yes, I'm thinking that adding some more carbs would help. You're doing a ton of cardio, that's probably why you're hungry. If you want to keep running that much, try some sweet potatoes, plantains, winter squash, nuts, etc. Without knowing your frame size, etc., your weight sounds fine for your height...perhaps add in some strength training a time or two a week will help you..

2c24b5d535ab1322e037099d023039f4

on September 14, 2012
at 02:04 PM

yeah, but not a lot. i may have a fruit or two every few days, rarely a potato, and whole grilled onions on a normal basis for a moderate-carb. tons of zucchini, summer squash, broccoli, cauliflower, some carrots

Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

5 Answers

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 18, 2012
at 01:14 AM

5'8" and 145 is not overweight. obviously BMI is not the best measure, but you are on the lower end of normal. You said your body fat is at 13%, that's into the essential fat area which is not healthy (for most people).

But you asked about proper portion size, so here's my answer, courtesy of Paleolithic MD.

http://paleolithicmd.files.wordpress.com/2012/09/this-is-my-plate-440x455.jpg

77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 01:42 AM

Reasonable, sensible, and totally snarky. I LOVE IT!

2c24b5d535ab1322e037099d023039f4

on September 18, 2012
at 12:00 PM

I'm a distance runner, and that body fat is perfectly fine for what I do--even a bit too much if I want to get really competitive.

1
Ce2968ab71119c736ba9d83841c5718a

on September 14, 2012
at 02:35 PM

I experienced something very similar when I started eating low carb. My food intake went way up, especially in the meat department. Sometimes id have 2lbs of steak for dinner.

My personal hypothesis is that its carb cravings. When your body detects is missing a nutrient you get that ravenous hunger, and if your super committed to cutting the carbs, you turn to something else.

The effect only lasted for about 10 days for me. It will subside. At that time I was logging all my food, and after the munchies went away, i was eating less than before the carb restriction.

0
77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 01:20 AM

I'm 6'5, 275lbs and though still fat am very, very strong with lots of muscle. (I know thanks for sharing right?)

My point...

You eat more meat and eggs than I do. For runners I see no reason to avoid carbs in favour of gluconeogenisis. Slowly up your carbs a little bit, week by week and see if your desire for meat doesn't drop a bit. I suspect it will. Keep the fat at no less than 20% of calories and let the others sort themselves out.

2c24b5d535ab1322e037099d023039f4

on September 18, 2012
at 11:59 AM

Thanks, I've already started upping my carb intake and feel better/more full. Not craving as much meat!

0
A02ed65e4ddc330167045fb93dfe230b

(15)

on September 17, 2012
at 10:11 PM

Eating a lot on the Paleo Diet is fine. I find myself eating non-stop through the day. Keep in mind that the foods in the Paleo Diet are not usually high in calories. Eating a ton of veggies may only get you a few hundred calories (if that), so you'll be eating more food to compensate. Since you are extremely active you'll need food to create more energy. I CrossFit every morning and I too find myself eating massive amounts of meat. I started adding a bit more fat into my diet and that has helped quell some of the hunger. How long have you been on Paleo?

2c24b5d535ab1322e037099d023039f4

on September 18, 2012
at 12:01 PM

I've been paleo for almost 2 months now--with meat. I was paleo in the past with just fruit and leafy greens (raw food).

0
74d3afd30ebc0d604d56c6de897bb9a8

(100)

on September 14, 2012
at 01:45 PM

are you eating carbs?

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on September 14, 2012
at 04:47 PM

Sometimes *people* use them interchangeably.

74d3afd30ebc0d604d56c6de897bb9a8

(100)

on September 14, 2012
at 02:59 PM

just try it for a day...speaking of which, do you want to lose weight, or change your body fat percentage? sometimes women use them interchangeably

2c24b5d535ab1322e037099d023039f4

on September 14, 2012
at 02:04 PM

yeah, but not a lot. i may have a fruit or two every few days, rarely a potato, and whole grilled onions on a normal basis for a moderate-carb. tons of zucchini, summer squash, broccoli, cauliflower, some carrots

51c66d8a6f3005628535a50a950b1c61

(1003)

on September 14, 2012
at 02:10 PM

yes, I'm thinking that adding some more carbs would help. You're doing a ton of cardio, that's probably why you're hungry. If you want to keep running that much, try some sweet potatoes, plantains, winter squash, nuts, etc. Without knowing your frame size, etc., your weight sounds fine for your height...perhaps add in some strength training a time or two a week will help you..

74d3afd30ebc0d604d56c6de897bb9a8

(100)

on September 14, 2012
at 02:58 PM

agreed, your weight sounds fine for your height. I know paleo is really big on low-carb, but I personally feel better cycling my carbs. one day low carb, high fat, one day higher carb lower fat. protein high on all days, like leangains recommends.... I don't think martin berkhan has 60 miler runners though. doing this, it's really good for leptin...which if you've ever heard of jack kruse, perhaps you've heard of it? ;)

2c24b5d535ab1322e037099d023039f4

on September 15, 2012
at 02:54 AM

I'm at 13% body fat but I would like to be at 10%; for a distance runner this is good, and I was at 8% when I got my best times. I figure that's a little too low to be healthy though, so I'd be fine with 10%. That's why I've been avoiding carbs.

74d3afd30ebc0d604d56c6de897bb9a8

(100)

on September 07, 2013
at 01:28 AM

I'm not one to tell you what is healthy and what is not. Whatever weight you want to be, that's what you want to be... I actually got down to my ideal weight (5'6, 120), but then I was sick once I was there. So, based on my experience, are you getting enough sleep? Are you pushing yourself to train even though you don't feel like it?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 17, 2012
at 10:37 PM

10% is not healthy for a woman -- even for a distance runner. If you are a collegiate runner, and you are ok with putting health aside for competitions, then fine. But don't fool yourself into thinking it is healthy.

74d3afd30ebc0d604d56c6de897bb9a8

(100)

on September 18, 2012
at 02:58 PM

PS I agree with eating too much on paleo. it's very easy to do. I haven't figured this out, because I know I'm eating healthier, but I'm also at a heavier weight than I would like to be.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!