2

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Just started Paleo, 4 days in, a few questions

Answered on August 19, 2014
Created October 14, 2011 at 5:49 AM

So my girlfriend and i have started our Paleo diet. We werent eating too healthy and decided to kick start our healthy ways with the Paleo diet for 4 weeks. My initial thoughts are this, i feel less bloated after eating, because my diet used to consist of a lot of bread, bread for breakfast, bread for lunch. And of course sometimes to follow with pasta! Were trying our best to get everything organic and grass fed beef when possible which so far has been fine. Our only problem is sides so far for dinner only though. At the moment were having potatoes and white rice (not at the same time) with our evening meals. If were eating so well anyway does this matter so much? Also im doing it because i want to eat healthy and not put so many ingredients into my body that i cant pronounce let alone digest. My gf would like to lose a bit of weight. I have ahard time believing that cooking chicken in animal fat will help me stay slim and her lose some pounds. Anyway were 4 days in and loving it. Sorry its such a bit intro/question.

026dde5c5ed48e30d006ac075410871e

(288)

on October 14, 2011
at 04:42 PM

Now is a great time to try squash, since it's in season and cheap (if you're in the Northern Hemisphere, anyway). Easy to cook, too - just cut in half and stick it in the over for 30 minutes or so.

A968087cc1dd66d480749c02e4619ef4

(20436)

on October 14, 2011
at 01:41 PM

~100g of carbohydrate from white rice or potatoes is probably fine for you. Your girlfriend may have to lower it to ~50g for weight loss purposes. However, there is a fair bit of variation in finding what works for you. I base these numbers on reading Sisson/Jaminet. If you are very active, 150g of "safe starch" is probably fine. (Not only fine, but good for you.)

7dc950fc76a046048e683d2a27dced37

on October 14, 2011
at 12:30 PM

You can be sparing on the cooking fat if you want, but keep in mind that many really valuable nutrients come from animal fat (egg yolk, liver, butter etc), so don't spare on those!

7dc950fc76a046048e683d2a27dced37

on October 14, 2011
at 12:28 PM

I don't think there's much wrong with potatoes and rice if you don't exercise a lot. In that case, it's primarily about quantities.

76c885d7d27e6c83542ea493ca866dcd

(2178)

on October 14, 2011
at 12:05 PM

welcome to PH, Big Tony. just a suggestion -- if you re-title your question to "suggestions for side dishes" or something like that, you may get more responses since people can see immediately what it is you're looking for. good luck on the paleo train!

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6 Answers

3
D7ec5ab98a0b971f9e24b4e654abfa7d

on October 14, 2011
at 12:29 PM

I've been eating paleo for about a month, and have lost about 15 lbs. I do choose to avoid potatoes and usually rice (I make an exception when eating at my favorite Asian restaurants -- even then I eat probably 1/4 as much as I used to), in part because weight loss is one of my goals. I eat plenty of fat -- saturated fats in full-fat greek yogurt, bacon on occasion, eggs cooked in coconut oil, butter on stuff, fatty cuts of meat, etc., as well as olive oil and nuts and seeds (I take it easy on the nuts and seeds -- also 'cause of trying to lose weight, and they aren't loaded with "good" fat). A nice big dollop of saturated fat really satisfies -- I am almost never wanting to snack between meals. I have increased my activity a bit (taking a CrossFit On-ramp class 2 x week), but not enough to contribute significantly to my weight loss, IMHO.

One of the things I like about paleo is the way it's broadened my food horizons. I hadn't eaten read meat in 20+ years, now I eat beef at least a few times a week; I hadn't eaten eggs in their natural state (just as an ingredient) since I was a kid -- now scrambled pastured eggs with tons of veggies is one of my go-to breakfasts. And I really enjoy both additions!

So I would advise you to seek out veggies you've never tried, or think you don't like, and substitute those for the potatoes and rice at least some of the time. Squash of all kinds prepared many different ways; cauliflower; eggplant; mushrooms of all kinds; huge salads with different greens; slaw made from broccoli stems; etc. etc. etc. Also one-dish meals, like stews or curries, eliminate the need to come up with a side. There are lots of great paleo-themed food blogs with lots of great recipes on them to inspire you -- check out:

nomnompaleo.com

stuffimakemyhusband.blogspot.com

mypaleocrockpot.blogspot.com

marksdailyapple.com

And/or google the ingredient(s) you're thinking about plus the word paleo.

Good luck!

026dde5c5ed48e30d006ac075410871e

(288)

on October 14, 2011
at 04:42 PM

Now is a great time to try squash, since it's in season and cheap (if you're in the Northern Hemisphere, anyway). Easy to cook, too - just cut in half and stick it in the over for 30 minutes or so.

2
C2450eb7fa11b37473599caf93b461ef

on October 14, 2011
at 12:21 PM

YES! Eating fat works!

Here's my own story for your GF: I'm in my late 30's (meaning, my metabolism has slowed allegedly), I've had two children, I've been overweight since college. I lost about 30 pounds in the last year eating off-and-on Paleo, and lost the last 20 since the late spring being much more strict (although not perfect) about my diet. The weight has literally fallen off without even starting an exercising regime.

I cheat with drinking wine, and I sometimes eat high quality raw cheeses. What's changed? Fat and starches. I very consciously eat higher fat, especially at breakfast. I make sure to include a fat at dinner (often avocado, or because I don't eschew dairy, some homemade tzatziki, and definitely fat to cook with). I eat starches at dinner occasionally, but I find if I do it several nights in a row, my weight starts to creep just a little bit.

The amazing thing I've found is that my desire to snack has diminished to the point of barely existing, my ability to recognize and answer to fullness is so much more attuned, and my energy levels are fantastic. I know it's counter-intuitive after being raised in a conventional wisdom (CW) world where everyone says "low-fat" all the time, but I think you will be amazed at the results.

2
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on October 14, 2011
at 05:58 AM

Welcome! Sounds like you are off to a fine start. Lots of Paleo folks eat potatoes often and rice on ocassion. You are way better off than before. You can easily lose weight while eating fat. You might read Taubes Why We Get Fat or GCBC. It will help with the transition to eating fat.

1
525cac40f08043be58ce67c734459969

(200)

on October 14, 2011
at 11:38 AM

The plate can look a little bare without the rice / potatoes and if you want to lose weight you might like to experiment with dropping them. That's where potato or rice substitutes come in. 'Rice' can be made by grating cauliflower, this can be steamed or stir-fried. Mashed 'potato' can be made from mashed cauliflower or pureed celeriac (celery root). Sweet potatoes can be substituted with pureed swede (rutabaga) or butternut squash or pumpkin. Swede, squash or pumpkin roast nicely too. Roasted cauliflower can also be an extra vegetable to fill a space on the plate. Dauphinoise potatoes can be made by cooking sliced celeriac or sliced turnips in cream. Pasta can be made from spaghetti squash, courgettes (zucchini) or pasta sauce can be served over chunks of fried mushroom.

1
6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on October 14, 2011
at 08:05 AM

Not much wrong with potatoes and rice if you exercise a lot, other wise substitute them with steamed veg and a little butter and seasoning. Everything I used to eat with pasta or rice I now put on top of steamed veg instead. Bolognase, curry, chilli, meatballs, etc all goes fine on top of veg.

Fat is awesome. It will make you fell fuller longer, meaning you eat less and snake less. Embrace the fat.

7dc950fc76a046048e683d2a27dced37

on October 14, 2011
at 12:28 PM

I don't think there's much wrong with potatoes and rice if you don't exercise a lot. In that case, it's primarily about quantities.

0
Bee4e0fda817da9857443bd40f552a75

on October 14, 2011
at 06:46 AM

Welcome on board!Potatoes and rice are so called 'safe starches',eat them on ocassion if you are lean and live an active life!Your GF has to stay away from starches and sweet fruits for awhile till her gut flora comes to balance and she drops some pounds.Be careful with increasing fat intake,as it is common to have have uncomfortable stomach cramps and diarrhea if you up your fat intake too fast to the levels you are not adapted to.Best of all!!

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