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Not Enough Calories? Not Enough Proteins?

Answered on September 12, 2014
Created October 17, 2011 at 7:08 PM

Hi! I'm very new to Paleo. So I'm just trying to get used to the lifestyle with more knowledge.

I track my calories from Fitday.com. However it seems that I don't get enough protein and calories, while I'm forcing myself to eat more.

Here's my typical daily diet. I wake up in the morning at 9am-10am normally; Have a breakfast; Then have a dinner in the evening at 6pm. After 6pm. I don't normally eat anything.

However today, when I looked at my fitday account. I saw that I only got about 1050 calories and about 80gr. of protein; although I really forced myself to eat in the morning and the evening. So again, I forced myself to eat some cheese with butter, accompanied by a glass of Kefir. Now it's 1303 calories and 92.7gr protein.

Please take a look at my diet and its nutritional values below:

alt text

So I don't like this situation, unwillingly eating something.

I'm a 25yo male with 188 pounds, 5 feet 9" long. Normally I used to have more calories before starting Paleo, due to my excessive amount of junk food consumption and carb intake.

Now I have my questions:

1) Should I force myself to eat? Or listen to what my body says, although when I'm not getting enough calories and protein?

2) Do you have any tips for me to get on the track?

Thank you so much.

E46c729d18071082805378654a2020c5

(186)

on October 18, 2011
at 02:50 PM

Unlike many of the dieters on here I am coming from an athletic background but that also comes with a terrible eating habit, but I'm still very happy with my results and I will continue to do this for the rest of my life. (sorry for side tracking, but I can talk about this for days)

E46c729d18071082805378654a2020c5

(186)

on October 18, 2011
at 02:48 PM

@cliff You got me thinking last night and so I began doing the math on my daily caloric intake and I'm pretty much around 2500 calories a day. I think the more I push my body the more it pushes back and has continued to build on it. Do I look like Mr. Olympia? Not even close.. I played D1 college football (TE and DE) and my body has actually leaned out after graduating not to long ago. My DCI has me feeling really good and looking better than ever and to be 100% honest I feel like I am in the best shape of my life.

7d64d3988de1b0e493aacf37843c5596

(2861)

on October 17, 2011
at 11:28 PM

@Turker - I think only a certain faction of Paleo is concerned about too many eggs. I don't think many on Paleo Hacks would blink an eye at 4 a day.

E46c729d18071082805378654a2020c5

(186)

on October 17, 2011
at 10:47 PM

I agree with Travis, I guess that's what I was getting at while failing to actually coming out and saying it. Although I don't necessarily agree with having to cut fats other than the dairy fat. Might optimize the weight loss but I don't think its as necessary as cutting dairy fat which can be a whole different animal. Just speaking from 3rd person experience.

Medium avatar

(39831)

on October 17, 2011
at 10:46 PM

I think you would lose fat faster if you relied more on lean meat than dairy.

371e417d4edc42e8412aa4bf8b310a9e

(0)

on October 17, 2011
at 09:29 PM

You have a point, Fabian. Maybe I should consider my egg intake. I read much about Kefir and people generally say that it's very healthy, though not being a paleo. Because the lactose is almost totally absorbed by some good bacteria. And you're right about the socio-economical/cultural restrictions. Thank you so much.

371e417d4edc42e8412aa4bf8b310a9e

(0)

on October 17, 2011
at 09:26 PM

Thank you so much Travis. Last question: should I worry about my protein intake? Is it Ok for me (I'm 188 pounds) to get only about 60-70 grams of protein, as my body does not want more of them?

E46c729d18071082805378654a2020c5

(186)

on October 17, 2011
at 08:59 PM

All other things taken into account of course. I am Cuban and if I was living in Cuba right now and someone offered me a glass of milk, I might take the entire jug. Strict Paleo is only as good as it is convenient to your socio-economical/cultural restrictions. Do your best without going for broke. :) Hope this helps.

E46c729d18071082805378654a2020c5

(186)

on October 17, 2011
at 08:57 PM

@Turker I would limit my whole egg consumption to about 16 a week (for me at 245 pounds/111 Kg). Even though your body likes eggs and all of the nutrients it provides, our ancestors would not have eaten more than this due to the fact that even if our ancestors would have gathered these, they would have to share a limited number of eggs amongst several people in the tribe/family/whatever other name. As far as dairy, the calories from dairy should be restricted on a need basis only. Humans are inherently lactose intolerant and something like Dairy Kefir isn't always the best choice...

E46c729d18071082805378654a2020c5

(186)

on October 17, 2011
at 08:54 PM

@Cliff. I'm not sure if it has more to do with the fact that the high amount of protein and fats that I take in are just helping me maintain my weight...actually until you just asked me that I never really questioned it. I kind of just figured people can maintain weights like that as easily as I do. Rain-check on the answer?

Medium avatar

(39831)

on October 17, 2011
at 08:31 PM

Now that I see that you are somewhat bound by your location in food choices, I would just keep eating what you're eating and let your body decide. When hungry, just try to make meals mostly lean meat. I eat tons of lamb, and so should you.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on October 17, 2011
at 08:24 PM

Your rmr is like 2500 calorie, how do you maintain your weight doing extreme exercise?

Medium avatar

(39831)

on October 17, 2011
at 08:07 PM

That's a common paleo misconception. At the very least, replace dairy fat with coconut oil.

371e417d4edc42e8412aa4bf8b310a9e

(0)

on October 17, 2011
at 08:06 PM

Oh, there gotta be sth wrong then. I read that in order to loose weight, one must increase the fat intake. So I'm confused.

371e417d4edc42e8412aa4bf8b310a9e

(0)

on October 17, 2011
at 08:02 PM

Hahaha, Nope! I don't eat it raw. It's just what it weighs as a raw product :)

Medium avatar

(39831)

on October 17, 2011
at 08:01 PM

In that case, I would go higher in lean meat and lower in fat. The eggs supply the essential fatty acids, so beyond them you don't really need any other fat.

371e417d4edc42e8412aa4bf8b310a9e

(0)

on October 17, 2011
at 08:00 PM

First of all, Thank you for your answer. I live in Istanbul, Turkey (somewhere in eastern Europe with mostly Muslim Population) Therefore our dietery customs are a bit different than that of the USA. I heard lots of people eating more than 2 eggs. I didn't know that would cause a problem for me? I drink traditional Kefir, which are abundant in my country. As the population of my country is mostly constituted of Muslims, bacon and sausages are very rarely found, and if found they are dramatically expensive. I ususally do excercises. But not that much.

371e417d4edc42e8412aa4bf8b310a9e

(0)

on October 17, 2011
at 07:53 PM

Yes, I'm trying to loose about 45 pounds. Thank you for your answer.

B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on October 17, 2011
at 07:45 PM

no, don't force feed. i'm just suggesting that nuts generally are high in calories.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on October 17, 2011
at 07:41 PM

Dude your joking right 50g of raw brain?

371e417d4edc42e8412aa4bf8b310a9e

(0)

on October 17, 2011
at 07:32 PM

So you mean, I must basically force myself to eat more? And what should be the calories target for me, do you think?

61af09414341715d110f08b7505fe114

on October 17, 2011
at 07:31 PM

What application do you use to track your calories?

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3 Answers

3
Medium avatar

on October 17, 2011
at 07:43 PM

Are you trying to lose/gain/maintain weight? If you have excess fat, then don't worry about calories because you're carrying around tons of excess calories that you can use for fuel.

E46c729d18071082805378654a2020c5

(186)

on October 17, 2011
at 10:47 PM

I agree with Travis, I guess that's what I was getting at while failing to actually coming out and saying it. Although I don't necessarily agree with having to cut fats other than the dairy fat. Might optimize the weight loss but I don't think its as necessary as cutting dairy fat which can be a whole different animal. Just speaking from 3rd person experience.

371e417d4edc42e8412aa4bf8b310a9e

(0)

on October 17, 2011
at 07:53 PM

Yes, I'm trying to loose about 45 pounds. Thank you for your answer.

371e417d4edc42e8412aa4bf8b310a9e

(0)

on October 17, 2011
at 09:26 PM

Thank you so much Travis. Last question: should I worry about my protein intake? Is it Ok for me (I'm 188 pounds) to get only about 60-70 grams of protein, as my body does not want more of them?

Medium avatar

(39831)

on October 17, 2011
at 08:07 PM

That's a common paleo misconception. At the very least, replace dairy fat with coconut oil.

Medium avatar

(39831)

on October 17, 2011
at 10:46 PM

I think you would lose fat faster if you relied more on lean meat than dairy.

Medium avatar

(39831)

on October 17, 2011
at 08:31 PM

Now that I see that you are somewhat bound by your location in food choices, I would just keep eating what you're eating and let your body decide. When hungry, just try to make meals mostly lean meat. I eat tons of lamb, and so should you.

371e417d4edc42e8412aa4bf8b310a9e

(0)

on October 17, 2011
at 08:06 PM

Oh, there gotta be sth wrong then. I read that in order to loose weight, one must increase the fat intake. So I'm confused.

Medium avatar

(39831)

on October 17, 2011
at 08:01 PM

In that case, I would go higher in lean meat and lower in fat. The eggs supply the essential fatty acids, so beyond them you don't really need any other fat.

0
E46c729d18071082805378654a2020c5

(186)

on October 17, 2011
at 07:49 PM

Before you begin counting calories:

Remove the cheese from your diet and careful with to many eggs weekly. If your typical day has 4 whole eggs in the morning, that means you might be pushing up to 28 eggs a week, might contribute to your bad cholesterol count.

I would also consider what type of Kefir you're taking in. Liquids with that high a carb count can really slow your paleo process. I agree with sage_ that adding some nuts in there would up your good calorie count. Combine that with the removal of the aforementioned calories and you'll be on your way to better living.

Eat Lunch man! Go to Walgreens and get some canned Salmon or something. Just had some a few hours ago and put down around 600 calories with it and a good amount of O~3's.

Also, throw some bacon or sausages in the mix for breakfast. Reading your chart almost put me to sleep! Eating right doesn't mean eating boring.

BTW I'm 6'4 245 with 7% BF and with extreme exercise and I only put down about 2,500 a day. Don't sit there and think you're a bodybuilder and that you're doing yourself any good by eating bland, eat right, do functional exercises and you'll achieve everything you want out of your new lifestyle.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on October 17, 2011
at 08:24 PM

Your rmr is like 2500 calorie, how do you maintain your weight doing extreme exercise?

E46c729d18071082805378654a2020c5

(186)

on October 17, 2011
at 08:59 PM

All other things taken into account of course. I am Cuban and if I was living in Cuba right now and someone offered me a glass of milk, I might take the entire jug. Strict Paleo is only as good as it is convenient to your socio-economical/cultural restrictions. Do your best without going for broke. :) Hope this helps.

371e417d4edc42e8412aa4bf8b310a9e

(0)

on October 17, 2011
at 09:29 PM

You have a point, Fabian. Maybe I should consider my egg intake. I read much about Kefir and people generally say that it's very healthy, though not being a paleo. Because the lactose is almost totally absorbed by some good bacteria. And you're right about the socio-economical/cultural restrictions. Thank you so much.

E46c729d18071082805378654a2020c5

(186)

on October 17, 2011
at 08:57 PM

@Turker I would limit my whole egg consumption to about 16 a week (for me at 245 pounds/111 Kg). Even though your body likes eggs and all of the nutrients it provides, our ancestors would not have eaten more than this due to the fact that even if our ancestors would have gathered these, they would have to share a limited number of eggs amongst several people in the tribe/family/whatever other name. As far as dairy, the calories from dairy should be restricted on a need basis only. Humans are inherently lactose intolerant and something like Dairy Kefir isn't always the best choice...

E46c729d18071082805378654a2020c5

(186)

on October 17, 2011
at 08:54 PM

@Cliff. I'm not sure if it has more to do with the fact that the high amount of protein and fats that I take in are just helping me maintain my weight...actually until you just asked me that I never really questioned it. I kind of just figured people can maintain weights like that as easily as I do. Rain-check on the answer?

371e417d4edc42e8412aa4bf8b310a9e

(0)

on October 17, 2011
at 08:00 PM

First of all, Thank you for your answer. I live in Istanbul, Turkey (somewhere in eastern Europe with mostly Muslim Population) Therefore our dietery customs are a bit different than that of the USA. I heard lots of people eating more than 2 eggs. I didn't know that would cause a problem for me? I drink traditional Kefir, which are abundant in my country. As the population of my country is mostly constituted of Muslims, bacon and sausages are very rarely found, and if found they are dramatically expensive. I ususally do excercises. But not that much.

7d64d3988de1b0e493aacf37843c5596

(2861)

on October 17, 2011
at 11:28 PM

@Turker - I think only a certain faction of Paleo is concerned about too many eggs. I don't think many on Paleo Hacks would blink an eye at 4 a day.

E46c729d18071082805378654a2020c5

(186)

on October 18, 2011
at 02:48 PM

@cliff You got me thinking last night and so I began doing the math on my daily caloric intake and I'm pretty much around 2500 calories a day. I think the more I push my body the more it pushes back and has continued to build on it. Do I look like Mr. Olympia? Not even close.. I played D1 college football (TE and DE) and my body has actually leaned out after graduating not to long ago. My DCI has me feeling really good and looking better than ever and to be 100% honest I feel like I am in the best shape of my life.

E46c729d18071082805378654a2020c5

(186)

on October 18, 2011
at 02:50 PM

Unlike many of the dieters on here I am coming from an athletic background but that also comes with a terrible eating habit, but I'm still very happy with my results and I will continue to do this for the rest of my life. (sorry for side tracking, but I can talk about this for days)

0
B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on October 17, 2011
at 07:27 PM

add some nuts? they will add a little protein for a big calorie boost.

371e417d4edc42e8412aa4bf8b310a9e

(0)

on October 17, 2011
at 07:32 PM

So you mean, I must basically force myself to eat more? And what should be the calories target for me, do you think?

B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on October 17, 2011
at 07:45 PM

no, don't force feed. i'm just suggesting that nuts generally are high in calories.

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