2

votes

Am I eating enough protein/fat?

Answered on August 19, 2014
Created November 02, 2012 at 9:55 AM

Yesterday I convinced my mum to let me try paleo for a month.

It took some convincing, and she's still afraid of fats, but she'll let me try. She is still however, trying to not give me a lot of food because "you have to eat less to lose weight"

So breakfast is the only time where I can freely use fats.

For breakfast yesterday I had 3 eggs scrambled with 25g of butter, and 2 slices of bacon. For lunch I had strawberries and raspberries with greek yoghurt and walnuts. For dinner I had 1 pork chop (it was hard but I convinced my mum to let me keep the fat on) broccoli and green beans.

Later on I felt a bit light headed. Thought it was dehydration, but it wasn't. After another bowl of raspberries and yoghurt I still didn't feel better. I only felt normal again after eating some salted cashew nuts. So maybe I interpreted my need for salt as hunger?

Nonetheless, I was still quite hungry. And I wasn't allowed to eat.

Do I need to increase my protein/fat intake or just overall calories? Bearing in mind I'm hoping to lose weight. I'm a 14 year old girl, I'm 5'3" and 150 pounds.

00cd3b6f51530a6832fcda1712edbec3

(2411)

on November 04, 2012
at 04:50 AM

What ebrady's mum will or won't go for makes no difference to ebrady's developing body. It has certain requirements, which, if not meant, will ensure lifelong problems. It would be best if she could read Briffa's book together with her mum to reduce her resistance to paleo. But even if ebrady has to store, cook, and eat her fatty protein at a friend's house, her body must have those nutrients for proper development.

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on November 03, 2012
at 09:42 PM

Yes. Or an avocado-based dressing! But when it comes to pork shoulder roasts and fatty ground beef, it doesn't sound like her mother is going to go for that.

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on November 03, 2012
at 09:40 PM

Very good answer! And, a can of sardines in EVOO is an amazing thing on a salad. And olive oil is "good oil" to non-Paleos, so maybe her mother will be on board with that.

77877f762c40637911396daa19b53094

(78467)

on November 02, 2012
at 06:11 PM

Technically, cashews are a thick skinned seed...

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7 Answers

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1
00cd3b6f51530a6832fcda1712edbec3

(2411)

on November 02, 2012
at 03:10 PM

The "eat less, move more" paradigm of losing weight is a gross oversimplification, and in the case of a growing girl, dangerous. While you do need to eat fewer calories than you expend each day, the difference between the two on a paleo/primal/ketogenic diet isn't that much. The weight loss is caused as much by what you eat as how much you eat. Also, a low-fat diet at this stage of your life will interfere with proper hormonal development. As I mentioned a few weeks ago, you and your Mum should read "Escape the Diet Trap" by London MD John Briffa. After you're on the same page, it will be much easier to proceed.

In a paleo-style diet, you need more protein and much more fat than you seem to be taking in, especially saturated animal fat. Fat should be at least 50% of your daily calories. Do not rely on nuts for those fats, because they're high in inflammatory Omega-6 fatty acids. (Cashews and peanuts, by the way, are not true nuts; they're legumes and not properly part of a paleo diet.) Fatty cuts of meat, such as 80%-lean ground beef or pork shoulder roast (called pork butt in the U.S.) are the cheapest animal sources of fat.

If you eat a big salad for lunch, do not use commercial salad dressings or mayonnaise as a base for your own salad dressings. The commercial products are typically based on soybean oil, which is very high in inflammatory Omega-6 fatty acids. Get some olive oil, and either make an oil & vinegar-based dressing, or make your own mayonnaise as a base for creamy dressings.

Also, you have to experiment with the amount of carbs you eat, but in the context of a high-fat diet. Sweet potatoes seem to be a favorite of paleo dieters, and my personal experience is that I don't want to gorge myself on them, the way I do with white potatoes.

77877f762c40637911396daa19b53094

(78467)

on November 02, 2012
at 06:11 PM

Technically, cashews are a thick skinned seed...

00cd3b6f51530a6832fcda1712edbec3

(2411)

on November 04, 2012
at 04:50 AM

What ebrady's mum will or won't go for makes no difference to ebrady's developing body. It has certain requirements, which, if not meant, will ensure lifelong problems. It would be best if she could read Briffa's book together with her mum to reduce her resistance to paleo. But even if ebrady has to store, cook, and eat her fatty protein at a friend's house, her body must have those nutrients for proper development.

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on November 03, 2012
at 09:42 PM

Yes. Or an avocado-based dressing! But when it comes to pork shoulder roasts and fatty ground beef, it doesn't sound like her mother is going to go for that.

2
Ac04066a888a3f0b66f9a2935a6117c3

(315)

on November 02, 2012
at 02:39 PM

I would add to/or replace your lunch of yogurt with a big salad because I bet even your Mom will agree. Make a giant salad with tons of greens, top it off with veggies, avocado and some grilled meat, fish or shrimp. This will give you more fat(avocado) and protein(through the meat) plus I bet it is something your Mom could get on board with.

Personally, I think you probably did not eat enough calories throughout the day for your needs plus protein and fat will help you feel full compared to the yogurt and fruit.

If it helps your Mom get on board, why not track your nutrients together online through fitday or some other program. Lots of people are intimidated by the fat concept so try not to focus on that bit with your Mom. Instead show her how many more nutrients you are getting out of let's say 100 calories of egg versus a 100 calorie cracker snack pack(or something else you/she used to eat).

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on November 03, 2012
at 09:40 PM

Very good answer! And, a can of sardines in EVOO is an amazing thing on a salad. And olive oil is "good oil" to non-Paleos, so maybe her mother will be on board with that.

1
Medium avatar

(310)

on November 03, 2012
at 08:06 PM

You're on the right track. I'm fifteen and I've been paleo since june, and I've been lc since last fall. I've gone from 150 to 130 since last winter-ish. Try having a salad for lunch with meat and olive oil and balsamic vinegar (most salad dressings have soybean in them, and soy is rather bad for you) since yogurt is not exactly paleo. Here's a nice page on dairy, good site in general too: http://paleodietlifestyle.com/place-of-dairy-on-paleo-diet/ Eat a little more meat at dinner too. My parents are reasonably cool about what I eat, good luck to you.

0
Ca964bbb917acbebb719c96ba7f3e564

on November 08, 2012
at 09:21 AM

What everyone else has said is quite true. Also bare in mind that your body needs to be able to properly digest the nutrients it receives, other wise you end up nutrient deficient, which leads to hunger as well. Consider taking a digestive enzyme that contains HCL, taking this during your meals will ensure that your stomach releases the right amount of acids to break down your food properly, and allow the nutrients to be rapidly absorbed into your system, instead of simply eliminated. To add to the exercise comments, have you considered weight training? I train with heavy weights 6 times a week and have lost 11% body fat in little under 7 months, whilst remaining close to the same weight. Adding muscle enables your body to burn more energy at rest which will help you lose weight. It is alot more beneficial to fat loss then traditional aerobic exercise (plus its fun and doesn't make you feel like throwing up after) just rember with everything you try consistency is key. Losing fat takes time and you have to keep doing the same thing you are doing for months to see real results;)

0
77877f762c40637911396daa19b53094

(78467)

on November 04, 2012
at 03:55 AM

That is not really much food. It isn't that calories don't matter, it's just that on a ketogenic level of carbs hunger is reduced and most people can eat to satiety.

0
77877f762c40637911396daa19b53094

(78467)

on November 02, 2012
at 06:21 PM

On my first few weeks of Paleo I experienced all kinds of odd symptoms. I concentrated on just sticking with the traditional list of paleo approved foods, and not so much on portion control. I too was EXTREMELY hungry all the time even though I had just eaten a "large ribeye and a plateful of veggie." 30 minutes after meals my stomache was growling - literally. Your day of food looks pretty good. One thing I experienced at the beginning is that I couldn't digest such a high amount of fat so be careful with adding too much too fast. After the detox period, learn to trust your body more.

0
2e777bbcd49262eb31a24f821abec6bc

(1974)

on November 02, 2012
at 12:27 PM

That sounds like a pretty healthy day of food to me. I was light headed when I first started paleo while I adjusted to te lower carbs. My body seems to still want more carbs than most people on paleo. You may feel better if you eat a bit more carbs like sweet potatoes or fruit smoothies. Otherwise, I'm not sure while you would feel dizzy. I guess just play around with different foods to see what makes you feel better.

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