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Lean, Mean, Female Machine

Answered on August 19, 2014
Created April 02, 2012 at 3:25 AM

Based on my last question, "Paleo & Ladie's Bodies", I have developed a new question facing Paleo/Primal participants.

If a healthy female participant in this lifestyle desired to be a little leaner (a little fat is ok), and at least have barely noticeable abdominals (all a girl can ask for..), would there be any small changes that can affect how that change is made to reach desirable effects, without steering away from Paleo/Primal ideals??

Perhaps the answer could be lower carb, or something along the lines of ketosis (can someone explain...) etc. etc.

Comments? Thoughts? Potential Answers?

1bbcd2122d9c75b07440f22ef57d6448

(2934)

on April 02, 2012
at 10:51 PM

Not being a woman, I wouldn't know about that... :P All I was trying to say is that on the whole, diets are intended for people.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 02, 2012
at 05:47 PM

I find cottage cheese very satieting, so I use it to "fill up" if I am feeling hungry.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 02, 2012
at 05:46 PM

Eggs & steaks. I'm guessing 100 gm of fat or less when I often eat 210. They key is to not make up the calories with carbs. The Protein helps with satiation. I also notice that I am eating smaller meals and feeling more satisfied. I give myself plenty of food, but always stop when full --no clean plate club here!

59ee717de524f921efb7f2984157339f

(871)

on April 02, 2012
at 04:59 PM

Congrats! thats awesome. So the 2-3 days of PSMF - are you doing what I have read, Egg whites and chicken breasts or you allow eggs and steaks? how much fat would you say you are eating on the PSMF days?

Ed2157b3a5560af0f2c507c8fc4f5a2a

(210)

on April 02, 2012
at 04:41 PM

HAHA Thanks @Paleo4Ever! And Kamal, I think I'm just being general in terms of getting lean as a female. I understand that most of us here aren't really here to get lean necessarily, but rather for optimal health, but I'm sure that after so many years of the media pushing so many different types of images on girls, we still have these questions as we become women. Being of latin descent, there is no question as to whether being hot is important. Aesthetics absolutely play a large role in how we play in society, so whether it's important to some and not to others is a personal choice.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 02, 2012
at 03:29 PM

Cottage cheese is my best friend right now!

F0ad82feb85e444aa0dd261e21fa5cbf

(30)

on April 02, 2012
at 03:28 PM

I would have to respectfully disagree. Women face a lot more hormonal challenges that can affect weight loss. Anyone ever diagnosed with PCOS can attest to that. I think it takes a lot more tweaking to find what works when you're a woman, especially if you have endocrine/hormonal issues.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 02, 2012
at 03:24 PM

Still doing it! I started with a 40 hour fast 2 weeks ago as a "reset" and do 2-3 days of PSMF, followed by an "eat whatever macro ratio I want" for a day or two, then back to PSMF. I am doing this very slowly, so allow eggs, but drain off cooking fat, try to eat more steaks, etc on my fast days.Have dropped 1" inch from my waist & 1 " from my hips in 2 weeks.

59ee717de524f921efb7f2984157339f

(871)

on April 02, 2012
at 03:14 PM

Dragon, how long did you do the PSMF for? what was your experience?

59ee717de524f921efb7f2984157339f

(871)

on April 02, 2012
at 03:11 PM

MENACE! great job asking this question and rewording so that your real inquiry gets across!

21fd060d0796fdb8a4a990441e08eae7

(24543)

on April 02, 2012
at 03:28 AM

MenaceDenis, can you make this question a little more specific? There are several threads on paleohacks concerning ways to manipulate diet and activity to lose more weight (including threads about these issues for women).

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5 Answers

3
284213562569be43dfda0ad40914da6f

on April 02, 2012
at 05:37 AM

where are you leanest first when successfully losing weight in the past? Some people have visible rectus abdominus at bf% levels that, for other people, reveal nothing in that area. That same person with visible abs may have greater fat deposition on the glutes and thighs. It's pretty much impossible to spot-reduce permanently. Nobody believes me when I say I have about 20 lbs to lose to get into walking on the beach, vain-as-peacock shape but that's because they're looking at my face. This is partly why people do crash diets--a machinegun approach seems necessary when the area you want to be lean is the last to be so.

2
35ba1f50dad25c85ac1aa2599fe5c5cb

(2485)

on April 02, 2012
at 04:47 PM

Thoughts from my personal experience:

This may just depend on your body and your genetics. I am probably never going to have visible abs. When I've been at my thinnest I don't have visible ab muscles, even though I have veins sticking out on my arms. Even at a lean bodyfat percentage, with no obvious pudge on my tummy and wearing a size 2 jeans I still carry all my fat subcutaneously and very little intra-abdominally. I'd need to go dangerously low in bodyfat to have the appearance of cut muscles in my abs and thighs. Other women have a different fat distribution, and may be able to get that appearance at a higher overall bodyfat.

2
77877f762c40637911396daa19b53094

(78467)

on April 02, 2012
at 05:11 AM

I would think some sort of dietary or workout intervention that lowers estrogen and raises testosterone would probably move you to a leaner place. Of course outside of drugs I'm not sure I know how you'd do that except maybe starting with gaining more lean mass while slowly leaning out.

2
1bbcd2122d9c75b07440f22ef57d6448

(2934)

on April 02, 2012
at 04:24 AM

Like the comment says, I don't think being female necessitates any special dietary adjustments for fat loss. General paleo advice (whether it be VLC/keto, IF, etc) should suffice.

F0ad82feb85e444aa0dd261e21fa5cbf

(30)

on April 02, 2012
at 03:28 PM

I would have to respectfully disagree. Women face a lot more hormonal challenges that can affect weight loss. Anyone ever diagnosed with PCOS can attest to that. I think it takes a lot more tweaking to find what works when you're a woman, especially if you have endocrine/hormonal issues.

1bbcd2122d9c75b07440f22ef57d6448

(2934)

on April 02, 2012
at 10:51 PM

Not being a woman, I wouldn't know about that... :P All I was trying to say is that on the whole, diets are intended for people.

1
Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 02, 2012
at 02:51 PM

If you are new to Paleo/Primal, then the key is to renourish your body, so that your hormones are in good balance.

Optimize Vitamin D, zinc, magnesium and Vitamins A & K. Fermented foods for gut health. Eat whatever macro ratio that works for you.

Once you've been 95% Paleo/Primal for at least 6 months, you can start tweaking. Most people try to move too fast on the fat loss and it never lasts.

What has worked for me to drop my last bits of belly fat is keeping my cortisol low (lots of gentle walking--not too much working out) and doing a protein-sparing modified fast (Low fat, high protein, just enough carbs to fuel activity.) I've been Primal for 18 months, though!

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 02, 2012
at 03:24 PM

Still doing it! I started with a 40 hour fast 2 weeks ago as a "reset" and do 2-3 days of PSMF, followed by an "eat whatever macro ratio I want" for a day or two, then back to PSMF. I am doing this very slowly, so allow eggs, but drain off cooking fat, try to eat more steaks, etc on my fast days.Have dropped 1" inch from my waist & 1 " from my hips in 2 weeks.

59ee717de524f921efb7f2984157339f

(871)

on April 02, 2012
at 04:59 PM

Congrats! thats awesome. So the 2-3 days of PSMF - are you doing what I have read, Egg whites and chicken breasts or you allow eggs and steaks? how much fat would you say you are eating on the PSMF days?

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 02, 2012
at 05:47 PM

I find cottage cheese very satieting, so I use it to "fill up" if I am feeling hungry.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 02, 2012
at 03:29 PM

Cottage cheese is my best friend right now!

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 02, 2012
at 05:46 PM

Eggs & steaks. I'm guessing 100 gm of fat or less when I often eat 210. They key is to not make up the calories with carbs. The Protein helps with satiation. I also notice that I am eating smaller meals and feeling more satisfied. I give myself plenty of food, but always stop when full --no clean plate club here!

59ee717de524f921efb7f2984157339f

(871)

on April 02, 2012
at 03:14 PM

Dragon, how long did you do the PSMF for? what was your experience?

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