2

votes

Aiming for fat loss, too much Crossfit?

Answered on September 12, 2014
Created April 12, 2012 at 5:32 PM

So... I'm fairly new to paleo. I've been gluten free for over a year, but just recently cut out all grains, sugar (except for 70%+ dark chocolate), white potatoes, rice, etc. I do feel better, for the most part. Except two things. I don't seem to have as much energy as I used to when I'm doing a WOD, and I cannot seem to lose any fat.

I've yo-yo-ed quite a bit in the last few years, between 160 and 200lbs. I'm 23, 5'5" and fairly healthy otherwise. I've been active the entire time as well. Crossfit off and on, downhill skiing numerous days a week in the winter... All sorts of things, but when I lose the weight, I CANNOT seem to keep it off. Paleo makes sense to me, and I believe that it would be the key to maintaining that weight loss, however... I have to get it off again! I've always been strong, I swam competitively for 6 years, and I'm an outdoor sports junkie. Whitewater, mountain bikes, skis... anything.

I've been trying to eat VLC, and a typical day for me looks like this. Breakfast: 2-3 eggs cooked in butter with an ounce or so of good cheese, 3 slices of bacon, a few mushrooms or bell pepper slices, and half an avocado

Lunch: Salad with baby kale, spinach, arugula, avocado, cottage cheese, pancetta and homemade dressing

Snacks: Almonds or cashews, cottage cheese, or something I've baked with almond flour.

Post Crossfit: 1 scoop of protein powder, coconut milk and sometimes yogurt and/or fruit in a smoothie.

Dinner: Chicken or beef cooked in butter or bacon fat with steamed or roasted veggies. I mostly eat broccoli, cauliflower, butternut squash, mushrooms or parsnips. Sometimes I make a coconut flour crust paleo pizza with natural mozzarella and various toppings.

So, I'm wondering, for my specific goals, is 4-6 days a week too much Crossfit for fat loss? Maybe there's something wrong with the way I am eating that is hurting my progress. I don't know. HELP!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 07, 2013
at 01:28 AM

and the articles are not bullshit. Ghee is still mostly saturated fat, and therefore is not oxidized (i.e. burned up for energy) as efficiently as monounsaturated fatty acids are.

Bfd70bb38267fcc2d762063d691fa226

(723)

on February 13, 2013
at 12:24 AM

you could also experiment with eating moderate carbs (50-100 or 150 per day) every day or most days instead of doing VLC and then refeeds. everyone is different, but this really worked for me. i have noticed strength gains, and i have gotten more 'cut' than i was on VLC

Bfd70bb38267fcc2d762063d691fa226

(723)

on February 12, 2013
at 09:40 PM

I definitely agree with what miked said about Crossfit and glycogen. This also goes for HIIT of any sort. After trying to do these activities VLC for a while, I began to lose energy. I would eat more protein and fat for energy, yet it didn't really help when I was doing sprints and high intensity workouts. I gained weight because I was eating a ton of food, but I still couldn't get my energy levels up until I added a moderate amount of sweet potatoes and safe starch. After doing this, I actually lost weight since I no longer had the urge to overeat :)

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 16, 2012
at 08:04 PM

thank you!! i will definitely have to give it a go...I might tone down the crossfit and up the short weight workouts

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 16, 2012
at 08:02 PM

thank you! i shall listen to it...i only recently discovered rob wolfs podcasts and started from way back when but I'll skip ahead to listen to it :)

Af939911afa817f79a4625d4f503c735

(552)

on April 15, 2012
at 03:01 AM

You have to eat enough carbohydrate to support your activity. VLC and CrossFit don't go together well for most folks. I do best with some fruit pre-WOD and a sweet potato post. Other than that, you can stick to greens and still be pretty darn low-carb. I'd also say ease up on the fat and dairy and be sure you're getting plenty of protein.

992862b1b9e443f83aa4e46d14833418

(264)

on April 15, 2012
at 01:08 AM

Or...try the Whole30 program and stick to it rigidly for the entire duration. That should help you lose weight. :)

992862b1b9e443f83aa4e46d14833418

(264)

on April 15, 2012
at 01:07 AM

I get this, mzdnan and mamaduff. I like what was said upthread: a lot of folks forget how calorie-dense dairy, nuts, and fruit can be. Forgo those and focus on high-protein WHOLE foods. Don't turn to shakes. Limit the crossfit to 1 or 2 days per week (since it forces you to feel as though you need to eat more to sustain that high intensity weight training) and mix in some cardio. I take a few cardio classes at the Y that I absolutely LOVE. You just need to find the right thing to balance the weight training. I don't think you can go wrong with limiting the high caloric snack-y stuff.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on April 13, 2012
at 04:33 PM

Yes, you'll lose weight with being slow and heavy. In fact it will be better than anything else, especially chronic cardio. I hate the term "tone up". But even if you accept that term, weightlifting (heavy) is better for that than Crossfit. I think the discussion on Robb Wolf's podcast #121 question #8 is the best discussion ever about this (it focuses on women, but they cover men too).

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 13, 2012
at 04:07 PM

I NEED HELP TOO!!

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 13, 2012
at 04:06 PM

yeah I am so confused by it all :( I think I have mixed goals..I want to get fit and lose weight...so I crossfit 4/5 times a week but when you crossfit that much you need to eat more which inhibits weight loss...i dont want to be more sedentary but at the same time I want to shift the pounds.

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 13, 2012
at 03:55 PM

would you lose weight via the slower moving and lifting heavy stuff and then when you've hit goal weight get into crossfit and strength training to tone up?

A72f969e98fb82fbaae341d29230b881

(195)

on April 13, 2012
at 12:40 PM

LikesLardinMayo (great name, btw) does have a good recommendation for a minimal starting point. I am definitely not an expert at this, but once a week seems to be the maximum length of time for a refeed. As always, self-experimentation based upon evidence should be the rule of the day. Personally, I don't do crossfit, but I do lift heavy weights 3-4x a week. I generally eat a large post workout meal with a good amount of starch and some fruit and it seems to work well for me.

155521e79b20408c84dab09ef766475d

(20)

on April 13, 2012
at 04:07 AM

Adding more carbohydrate seems counterintuitive for losing.... most of the tips I've seen from women are that VLC works best for us. Lots of crossfit=needing more carbs=slower fat loss, then?

77877f762c40637911396daa19b53094

(78467)

on April 13, 2012
at 03:41 AM

Also I was responding to the "Fat loss without additional cardio is a chore, IMHO." Which implies exercise burns calories, which it does in a very limited way, but it might be more efficient to view lifting as trying to gain muscle. I can only tell you what I've read and what's worked for me. My plan has lost me 150lbs of fat, gained me 12lbs of muscle and taken me from not being able to do a squat to squatting 450lbs in 25months. Just sayin.

77877f762c40637911396daa19b53094

(78467)

on April 13, 2012
at 03:36 AM

Due respect but the idea is for the fat to go directly into energy than coconut oil or MCT oil is the better option. Both are high (obviously in the later case) in Medium-chain triglycerides which are much faster and efficiently used than olive oil. Also, butyric acid has enough health and leanness promoting effects on it's own to balance out any issues with butter's overall level or saturation.

77877f762c40637911396daa19b53094

(78467)

on April 13, 2012
at 03:33 AM

Which isn't actually to say the yolk is protein, just the good part.

77877f762c40637911396daa19b53094

(78467)

on April 13, 2012
at 03:26 AM

Fwiw - Egg whites aren't exactly the best protein source. They aren't bad but the real bang for your buck is the yolk. Google: Trypsin inhibitor. Also, weight-loss and liquid calories are a bad mix, especially if the liquid calories are highly processed oxidized polyunsaturated fats (almond milk). Whey protein could be good but for me it caused hypoglycemia and any day I used it I had an uncontrollable appetite. It was rough.

77877f762c40637911396daa19b53094

(78467)

on April 13, 2012
at 03:03 AM

Rob might have a different answer but 1x a weeks is probably a safe minimal starting point. You can also opt for 0 starch day in and day out but have half a yam after each workout so your carb level scales up and down with activity.

35b2cb4d450e5288895c255dfdfff35d

(5828)

on April 12, 2012
at 10:18 PM

+1 for the phrase "starch bomb!"

518bce04b12cd77741237e1f61075194

(11577)

on April 12, 2012
at 07:34 PM

@foreveryoung, ghee is not still dairy, all the dairy solids are removed. It is considered fine for anyone intolerant of dairy products.

518bce04b12cd77741237e1f61075194

(11577)

on April 12, 2012
at 07:32 PM

STOP IT WITH THE SPAM ALREADY, jesus.

Ba09704971e33481f5716c4790648966

(1794)

on April 12, 2012
at 07:23 PM

Yeah, I think you're working out quite a bit and maybe working up an appetite so to speak. Perhaps the fat is giving you the energy to do all that, but the amount you are taking in is not directly helping your weight loss efforts. That would be my guess.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 12, 2012
at 07:17 PM

Suggesting cardio in addition to 15 minute WOD is not chronic cardio by any means.

155521e79b20408c84dab09ef766475d

(20)

on April 12, 2012
at 07:10 PM

I guess I've been leaning towards an Atkins induction mentality, maybe that's part of the problem?

155521e79b20408c84dab09ef766475d

(20)

on April 12, 2012
at 07:06 PM

How often should I be doing refeeds?

Ba09704971e33481f5716c4790648966

(1794)

on April 12, 2012
at 07:01 PM

Technically, even if you eat a bunch of sweet potatoes a week, you will still be low carb. I'm not one for labels, though. Just do a bit of tweaking and see what works best for you.

77877f762c40637911396daa19b53094

(78467)

on April 12, 2012
at 06:57 PM

I'm calling bullshit on these links. Replacing the "same amount of fat" from pure olive oil Vs. Milk and cheese? How about Ghee Vs Olive oil? Milk and cheese have issues with Casein and IGF-1 which tends to promote tissues growth in the case of the later. Also, when it comes to chronic cardio? You can't exercise yourself out of a shitty diet.

Ba09704971e33481f5716c4790648966

(1794)

on April 12, 2012
at 06:56 PM

Not sure VLC is really necessary.

Ba09704971e33481f5716c4790648966

(1794)

on April 12, 2012
at 06:55 PM

Sorry, I don't know why I said "I don't think you" since I'm talking to you...

Ba09704971e33481f5716c4790648966

(1794)

on April 12, 2012
at 06:53 PM

Of course, I have no idea how much fat you are taking in but with all the dairy, it might be quite a bit. I would replace some of that fat with more protein, maybe a sweet potato after a workout, or something if you are into that kind of thing. I think simply reworking your training would do a lot for you.

155521e79b20408c84dab09ef766475d

(20)

on April 12, 2012
at 06:49 PM

Okay, am I totally wrong thinking that sweet potatoes are bad because I'm trying to avoid carbs?

Ba09704971e33481f5716c4790648966

(1794)

on April 12, 2012
at 06:49 PM

Sure, but I don't think he needs VLC. Either way, it is easy to overdo it with fat.

155521e79b20408c84dab09ef766475d

(20)

on April 12, 2012
at 06:20 PM

Thanks for the advice, I'll try anything at this point.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 12, 2012
at 06:16 PM

of course you can keep crossfitting, just add in some other form of exercise as well to really enhance fat loss. Last I checked ghee was still dairy. I'd seriously try dropping all dairy for a week and see how your fat loss progresses. Drop the butter and cheese, and probably bacon as well (processed).

155521e79b20408c84dab09ef766475d

(20)

on April 12, 2012
at 06:12 PM

Shouldn't VLC= higher fats? I'm such a noob.

155521e79b20408c84dab09ef766475d

(20)

on April 12, 2012
at 06:10 PM

Also, should I try tweaking my diet before I scale back on crossfit? It just seems SO backwards to cut out exercise to lose fat.

155521e79b20408c84dab09ef766475d

(20)

on April 12, 2012
at 06:09 PM

I really enjoy doing it every day, and as a Christmas present this last year, my dad said he'd pay for it as long as I was going 5x a week. So... drop the dairy and maybe get in the pool a couple days a week again? Should I try making ghee and using that instead of regular butter?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 12, 2012
at 05:49 PM

Great advice. :)

  • 155521e79b20408c84dab09ef766475d

    asked by

    (20)
  • Views
    26.2K
  • Last Activity
    1257D AGO
Frontpage book

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

11 Answers

5
510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on April 12, 2012
at 10:15 PM

Crossfit is very glycolitically demanding. You cannot perform at peak performance 4-6 times a week at Crossfit eating VLC and lose weight.

If weight loss is your goal, dial the Crossfit way back 1-2 times a week, add some immediate (<30 min) PWO carbs (sweet potato, squash, etc) on those days. Feel free to eat VLC the other days. If you're itching to move then lift (heavy) weights and walk (slowly). Your other activities also sound like they're pro-fat storage - any moderate intensity long time domain stuff will promote fat storage. (I'm not saying this stuff is bad and you shouldn't do it, I love mountain biking all day myself, it's just that it's contrary to the goals you stated).

Crossfit is great, I do it (I even over train at it), but it is nowhere near ideal for fat loss.

Also, ditch the protein shake - never drink your calories, that's a great way to put on weight.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on April 13, 2012
at 04:33 PM

Yes, you'll lose weight with being slow and heavy. In fact it will be better than anything else, especially chronic cardio. I hate the term "tone up". But even if you accept that term, weightlifting (heavy) is better for that than Crossfit. I think the discussion on Robb Wolf's podcast #121 question #8 is the best discussion ever about this (it focuses on women, but they cover men too).

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 13, 2012
at 03:55 PM

would you lose weight via the slower moving and lifting heavy stuff and then when you've hit goal weight get into crossfit and strength training to tone up?

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 16, 2012
at 08:02 PM

thank you! i shall listen to it...i only recently discovered rob wolfs podcasts and started from way back when but I'll skip ahead to listen to it :)

Bfd70bb38267fcc2d762063d691fa226

(723)

on February 12, 2013
at 09:40 PM

I definitely agree with what miked said about Crossfit and glycogen. This also goes for HIIT of any sort. After trying to do these activities VLC for a while, I began to lose energy. I would eat more protein and fat for energy, yet it didn't really help when I was doing sprints and high intensity workouts. I gained weight because I was eating a ton of food, but I still couldn't get my energy levels up until I added a moderate amount of sweet potatoes and safe starch. After doing this, I actually lost weight since I no longer had the urge to overeat :)

4
77877f762c40637911396daa19b53094

(78467)

on April 12, 2012
at 07:07 PM

There is a moderate approach. You can add yams/rice while cutting your fat or you can consider something like adding fibrous root vegetables and starchy vegetables like Peas. This gives you the benefit of extra starch while avoiding the giant starch bombs like taters or yams. It's a good way to integrate a little more in rather than making massive shifts.

Generally I'd say eat to taste and emphasize protein for fat loss.

35b2cb4d450e5288895c255dfdfff35d

(5828)

on April 12, 2012
at 10:18 PM

+1 for the phrase "starch bomb!"

4
Ba09704971e33481f5716c4790648966

(1794)

on April 12, 2012
at 05:48 PM

Ease up on the fat, don't get too carried away with it. You could try doing without dairy for a bit also.

And 4-6 days is quite a bit, especially for Crossfit. Maybe once or twice a week would be better if you really enjoy it. Perhaps do some very structured strength training, push yourself but it shouldn't be endurance training, if you catch my drift?

Ba09704971e33481f5716c4790648966

(1794)

on April 12, 2012
at 06:56 PM

Not sure VLC is really necessary.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 12, 2012
at 05:49 PM

Great advice. :)

155521e79b20408c84dab09ef766475d

(20)

on April 12, 2012
at 06:12 PM

Shouldn't VLC= higher fats? I'm such a noob.

Ba09704971e33481f5716c4790648966

(1794)

on April 12, 2012
at 06:49 PM

Sure, but I don't think he needs VLC. Either way, it is easy to overdo it with fat.

155521e79b20408c84dab09ef766475d

(20)

on April 12, 2012
at 07:10 PM

I guess I've been leaning towards an Atkins induction mentality, maybe that's part of the problem?

Ba09704971e33481f5716c4790648966

(1794)

on April 12, 2012
at 07:01 PM

Technically, even if you eat a bunch of sweet potatoes a week, you will still be low carb. I'm not one for labels, though. Just do a bit of tweaking and see what works best for you.

Ba09704971e33481f5716c4790648966

(1794)

on April 12, 2012
at 06:53 PM

Of course, I have no idea how much fat you are taking in but with all the dairy, it might be quite a bit. I would replace some of that fat with more protein, maybe a sweet potato after a workout, or something if you are into that kind of thing. I think simply reworking your training would do a lot for you.

Ba09704971e33481f5716c4790648966

(1794)

on April 12, 2012
at 06:55 PM

Sorry, I don't know why I said "I don't think you" since I'm talking to you...

Ba09704971e33481f5716c4790648966

(1794)

on April 12, 2012
at 07:23 PM

Yeah, I think you're working out quite a bit and maybe working up an appetite so to speak. Perhaps the fat is giving you the energy to do all that, but the amount you are taking in is not directly helping your weight loss efforts. That would be my guess.

3
B2a51f3ea4a2e55c91e4af9641d70258

on April 15, 2012
at 12:17 AM

I am a cross fitter as well and have gone from over 240 to 137, so I understand your battle. I go about four days a week. I would reco zoning your paleo and cutting out all dairy, it is way too easy to over eat and stalls my weight loss. What I do is 3-1-3-1-3 with my blocks. (one block is technically 7 grams of protein, 9 of carbs and 3 of fat.)Sample day might look like this- Breakfast- can of sardines (drain off the olive oil and discard), cup of blueberries, half an avocado Snack- salad made w two cups mixed greens, hard boiled egg, drizzle of avocado or coconut oil, lemon juice and spices Lunch- 3 oz of meat you like, large salad like above (no egg), bag or baby carrots or whole cucumber cut up, half an avocado Snack- same as above Dinner- 3 oz steak cooked in coconut oil, big bag or broccoli or other low carb veggie steamed and topped w coconut oil or ghee (the only dairy I use usually) and one other carb like half a sweet potato or carrots if you worked out and feel like u need the extra carbs.

I work out either before breakfast or before dinner. I don't eat a specific pwo meal and most of the girls who drink protein shakes after working out tend to be bigger I have noticed. I did lose most of my weight before starting cf but I have found eating this way helps me slowly lose more weight and keeps my performance good. I would talk one on one with one of your coaches about nutrition and set up time to check in with them once a week to keep yourself accountable. Good luck!

3
3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 12, 2012
at 07:07 PM

thanks for asking the question!! i needed help on this too...have been VLC and finding it so hard to smash a good WOD...thinking I might mix it up with 2/3 Crossfit a week and 2/3 strength training a week. Plus when it's sunny out i always walk to work :) I eat butter but may cut that too for fat loss and see how I go with coconut/olive oil...

3
A72f969e98fb82fbaae341d29230b881

(195)

on April 12, 2012
at 06:56 PM

VLC without periodic carbohydrate refeeds will deplete your muscles of glycogen and require your liver to turn protein into glucose. This isn't as much of a problem if you are sedentary, but if you are very active, you will wipe yourself out and rebuild muscles. Consider paleo-friendly sources of starch like sweet potatoes.

155521e79b20408c84dab09ef766475d

(20)

on April 12, 2012
at 07:06 PM

How often should I be doing refeeds?

77877f762c40637911396daa19b53094

(78467)

on April 13, 2012
at 03:03 AM

Rob might have a different answer but 1x a weeks is probably a safe minimal starting point. You can also opt for 0 starch day in and day out but have half a yam after each workout so your carb level scales up and down with activity.

A72f969e98fb82fbaae341d29230b881

(195)

on April 13, 2012
at 12:40 PM

LikesLardinMayo (great name, btw) does have a good recommendation for a minimal starting point. I am definitely not an expert at this, but once a week seems to be the maximum length of time for a refeed. As always, self-experimentation based upon evidence should be the rule of the day. Personally, I don't do crossfit, but I do lift heavy weights 3-4x a week. I generally eat a large post workout meal with a good amount of starch and some fruit and it seems to work well for me.

Bfd70bb38267fcc2d762063d691fa226

(723)

on February 13, 2013
at 12:24 AM

you could also experiment with eating moderate carbs (50-100 or 150 per day) every day or most days instead of doing VLC and then refeeds. everyone is different, but this really worked for me. i have noticed strength gains, and i have gotten more 'cut' than i was on VLC

3
1edb06ded9ccf098a4517ca4a7a34ebc

on April 12, 2012
at 05:47 PM

Hey. A few things I've noticed. Dairy tends to stall weight loss in many individuals, and swapping saturated fats in butter and cheese for monounsaturated fatty acids has been shown to boost fat loss. For example, read

http://www.ergo-log.com/slimmerwitholiveoil.html

OR http://www.ergo-log.com/oliveoilinsteadofbutter.html

OR this http://www.ergo-log.com/fatlossfats.html

I personally have made the choice from a young age to avoid dairy fats, and notice that whenever I try incorporating them even without increasing calories, it never works out to my benefit.

People tout the benefits of crossfit a lot because of its' afterburn effect. However, this is very GREATLY exaggerated. Fat loss without additional cardio is a chore, IMHO. Try dropping the dairy for week and seeing if you notice anything. If you calories dip too low, replace it with healthy fats (olive oil, mixed nuts, avocado, eggs, etc). Also adding some sort of cardio and/or volume training will help dramatically in melting the fat away. Keep track of your calories and make sure your creating a consistent caloric deficit as well, which is no brainer but I just thought I'd remind you.

Hope this helps and good luck with your fat loss goals!

518bce04b12cd77741237e1f61075194

(11577)

on April 12, 2012
at 07:34 PM

@foreveryoung, ghee is not still dairy, all the dairy solids are removed. It is considered fine for anyone intolerant of dairy products.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 12, 2012
at 07:17 PM

Suggesting cardio in addition to 15 minute WOD is not chronic cardio by any means.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 12, 2012
at 06:16 PM

of course you can keep crossfitting, just add in some other form of exercise as well to really enhance fat loss. Last I checked ghee was still dairy. I'd seriously try dropping all dairy for a week and see how your fat loss progresses. Drop the butter and cheese, and probably bacon as well (processed).

155521e79b20408c84dab09ef766475d

(20)

on April 12, 2012
at 06:20 PM

Thanks for the advice, I'll try anything at this point.

77877f762c40637911396daa19b53094

(78467)

on April 13, 2012
at 03:41 AM

Also I was responding to the "Fat loss without additional cardio is a chore, IMHO." Which implies exercise burns calories, which it does in a very limited way, but it might be more efficient to view lifting as trying to gain muscle. I can only tell you what I've read and what's worked for me. My plan has lost me 150lbs of fat, gained me 12lbs of muscle and taken me from not being able to do a squat to squatting 450lbs in 25months. Just sayin.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 07, 2013
at 01:28 AM

and the articles are not bullshit. Ghee is still mostly saturated fat, and therefore is not oxidized (i.e. burned up for energy) as efficiently as monounsaturated fatty acids are.

77877f762c40637911396daa19b53094

(78467)

on April 12, 2012
at 06:57 PM

I'm calling bullshit on these links. Replacing the "same amount of fat" from pure olive oil Vs. Milk and cheese? How about Ghee Vs Olive oil? Milk and cheese have issues with Casein and IGF-1 which tends to promote tissues growth in the case of the later. Also, when it comes to chronic cardio? You can't exercise yourself out of a shitty diet.

77877f762c40637911396daa19b53094

(78467)

on April 13, 2012
at 03:36 AM

Due respect but the idea is for the fat to go directly into energy than coconut oil or MCT oil is the better option. Both are high (obviously in the later case) in Medium-chain triglycerides which are much faster and efficiently used than olive oil. Also, butyric acid has enough health and leanness promoting effects on it's own to balance out any issues with butter's overall level or saturation.

155521e79b20408c84dab09ef766475d

(20)

on April 12, 2012
at 06:10 PM

Also, should I try tweaking my diet before I scale back on crossfit? It just seems SO backwards to cut out exercise to lose fat.

155521e79b20408c84dab09ef766475d

(20)

on April 12, 2012
at 06:09 PM

I really enjoy doing it every day, and as a Christmas present this last year, my dad said he'd pay for it as long as I was going 5x a week. So... drop the dairy and maybe get in the pool a couple days a week again? Should I try making ghee and using that instead of regular butter?

1
A5b9f1327106b8e635662a458cc09c6f

on April 13, 2012
at 02:54 AM

I made this same mistake not to long ago...

Looks like you are about 60% Fat, 30% Pro, 10% Carbs...cut down on the fat substantially, increase your carbs.

Analyzing your diet, here are my tips: -Sample Breakfast based off of what you eat: Eat 2 eggs + 6 eggwhites, 1 piece of bacon and berries. -Fruit only in the morning.

-Cut out the dairy unless its in your whey protein shakes. (mix with water or unsweetened almond milk) -Count the grams of protein per day, make sure you are hitting the correct amount for your body weight. -4-5 oz of protein at a time or 30g in your shakes. -Post workout- Eat a sweet potato (starchy carb), protein, some fribrous carbs -Never eat Fat post WOD

-Got to have a starchy carb post wod to spike your insulin to then allow the protein to be absorbed!

Good Luck!

77877f762c40637911396daa19b53094

(78467)

on April 13, 2012
at 03:26 AM

Fwiw - Egg whites aren't exactly the best protein source. They aren't bad but the real bang for your buck is the yolk. Google: Trypsin inhibitor. Also, weight-loss and liquid calories are a bad mix, especially if the liquid calories are highly processed oxidized polyunsaturated fats (almond milk). Whey protein could be good but for me it caused hypoglycemia and any day I used it I had an uncontrollable appetite. It was rough.

77877f762c40637911396daa19b53094

(78467)

on April 13, 2012
at 03:33 AM

Which isn't actually to say the yolk is protein, just the good part.

992862b1b9e443f83aa4e46d14833418

(264)

on April 15, 2012
at 01:08 AM

Or...try the Whole30 program and stick to it rigidly for the entire duration. That should help you lose weight. :)

155521e79b20408c84dab09ef766475d

(20)

on April 13, 2012
at 04:07 AM

Adding more carbohydrate seems counterintuitive for losing.... most of the tips I've seen from women are that VLC works best for us. Lots of crossfit=needing more carbs=slower fat loss, then?

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 13, 2012
at 04:06 PM

yeah I am so confused by it all :( I think I have mixed goals..I want to get fit and lose weight...so I crossfit 4/5 times a week but when you crossfit that much you need to eat more which inhibits weight loss...i dont want to be more sedentary but at the same time I want to shift the pounds.

992862b1b9e443f83aa4e46d14833418

(264)

on April 15, 2012
at 01:07 AM

I get this, mzdnan and mamaduff. I like what was said upthread: a lot of folks forget how calorie-dense dairy, nuts, and fruit can be. Forgo those and focus on high-protein WHOLE foods. Don't turn to shakes. Limit the crossfit to 1 or 2 days per week (since it forces you to feel as though you need to eat more to sustain that high intensity weight training) and mix in some cardio. I take a few cardio classes at the Y that I absolutely LOVE. You just need to find the right thing to balance the weight training. I don't think you can go wrong with limiting the high caloric snack-y stuff.

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 16, 2012
at 08:04 PM

thank you!! i will definitely have to give it a go...I might tone down the crossfit and up the short weight workouts

1
D18b9da1250a3118e380b2b93c9ce3bc

on April 12, 2012
at 06:40 PM

Both dairy and nuts often stall people. Also--eating "paleofied" foods can do it also: paleo pizza, almond flour baked goods, etc.

Try eating just whole foods: meats, veggies (and you are so active, sweet potatoes are good!), eggs, etc. I wouldn't even worry about the butter as much as the cheese/cottage cheese.

155521e79b20408c84dab09ef766475d

(20)

on April 12, 2012
at 06:49 PM

Okay, am I totally wrong thinking that sweet potatoes are bad because I'm trying to avoid carbs?

Af939911afa817f79a4625d4f503c735

(552)

on April 15, 2012
at 03:01 AM

You have to eat enough carbohydrate to support your activity. VLC and CrossFit don't go together well for most folks. I do best with some fruit pre-WOD and a sweet potato post. Other than that, you can stick to greens and still be pretty darn low-carb. I'd also say ease up on the fat and dairy and be sure you're getting plenty of protein.

-1
E5f482cd25759b9f23cb2b7b6ea7e070

(-2)

on January 28, 2013
at 12:30 AM

I will never forget the great work of Dr.samoda in my life. I was terribly ill and the doctors confirm that I can???t be healed completely for this I was frustrated and my increases as time pass on. When I meant Dr. samoda online I discuss my situation with him, and he said nothing is impossible. He ask me to send my photograph which I did and he bought some materials which he used for me and I was able to regain my normal health after a week. When I went to my doctor for check up he was surprise and said unbelievable that my health is normal and my body weight equally normal. My greatest thanks to Dr. samoda if you which to contact him, his Email [email protected]

-2
77877f762c40637911396daa19b53094

(78467)

on April 12, 2012
at 06:49 PM

One idea to try is to stick to a strict cookbook that has paleo only recipes.

One that I have been using is the Paleo Recipe Book

it has helped me alot and I have dropped from 150 to around 125 in 2 months.

Here is a link to a review of the cookbook.

Hope it helps

Paleo Recipe Book

518bce04b12cd77741237e1f61075194

(11577)

on April 12, 2012
at 07:32 PM

STOP IT WITH THE SPAM ALREADY, jesus.

Answer Question


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