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Losing weight too quickly? What can you eat that is Paleo to keep it on?

Answered on August 19, 2014
Created August 20, 2011 at 1:37 AM

Hi Guys,

I am female, pretty tall at 6'0", and am looking to make fitness/strength gains from the paleo diet. I am currently 167 (down from 173 just 10 days ago). I am an elite athlete and know from personal and profession experience and advice that the minimum body weight required for my performance is between 160-162. I essentially then have about 10 lbs to "lean out," I am concerned that I am losing weight too quick on paleo for it to be entirely beneficial -- that is to say, I worry that losing a good chunk of those last 10 lbs in the span of less than two weeks is going to compromise my performance. (ie, I might be losing muscle along with fat)

I guess my questions are: is this typical? Does the weight loss taper off? I train 2x a day 6 days a week (not even counting weight lifting sessions); when you are putting in that much volume, what can you eat that is paleo to keep it on? In the past I have had no difficulty keeping on weight with the inclusion of grains (read: ALL KINDS OF DESSERTS) in my diet, but now that my dessert is typically a bowl of fruit I don't see that happening. Help?

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on August 22, 2011
at 12:09 PM

I'm glad you got it figured out

C0fc5f30c5ac21039052022c7fe9e2cb

(15)

on August 21, 2011
at 11:06 AM

YUP you're correct, I made a much much more conscious effort to hydrate yesterday (also my day off from training) and I immediately had gained two pounds this morning. I feel better!

C0fc5f30c5ac21039052022c7fe9e2cb

(15)

on August 20, 2011
at 02:42 PM

I bet you are entirely correct about the water loss -- thank you! I feel much more at ease now.

C0fc5f30c5ac21039052022c7fe9e2cb

(15)

on August 20, 2011
at 02:37 PM

Rowing...of the2 22 or 23 or so net hours spent working out (NOT including rest and NOT including weights) about 80% of it is HR 145-165, and the rest is HR 165-190. Weight lifting is just three times a week about an hour after an HR 145-165 workout.

A968087cc1dd66d480749c02e4619ef4

(20436)

on August 20, 2011
at 03:06 AM

My bet is on the water loss. You could only lose that much fat on a starvation fast (which I assume you are not doing). Add some carbs as suggested or add some elecrolytes (sodium/potassium) to regain the water.

A968087cc1dd66d480749c02e4619ef4

(20436)

on August 20, 2011
at 03:05 AM

Generally sweet potatoes are preferred by paleos. But, white potatoes are not as bad as you think - and some people have problems with the oxalate content of sweet potatoes. See Richard Nikoley on white, Chris Masterjohn on sweet.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 20, 2011
at 02:13 AM

EZ answer is add more starches to the meals. But, for more in depth review...since your high end athlete i would suppose you would want to time your meals and whatnot.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 20, 2011
at 02:11 AM

oh ....what are you eating now? How much calories and percents?

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 20, 2011
at 02:10 AM

what is your sport? What types of 2/days you do and wen do you hit the weights?

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2 Answers

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6
1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on August 20, 2011
at 01:52 AM

If you're losing weight quickly there could be two possibilities. One is that it's water weight from going much lower carb dramatically quickly. The second is that you may be under eating. If you don't feel like you're undereating you're probably ok.

If you want to add carbs sweet potatoes and high starch tubers are a good decision for their nutritional factors that come along with the starch. See here: http://paleohacks.com/questions/31667/what-are-some-nutritious-starch-options#axzz1VWtSxi2H

If you want to just add calories to your diet add things that are super calorie dense and very cheap. Try cans of coconut milk. One can of Thai Kitchen coconut milk is 700 calories and goes down smooth and very delicious. It costs less than $2 at my store so that is a lot of bang for the buck.

My advice is to see how things go for a week and make adjustments from there if you think things are going too fast.

C0fc5f30c5ac21039052022c7fe9e2cb

(15)

on August 20, 2011
at 02:42 PM

I bet you are entirely correct about the water loss -- thank you! I feel much more at ease now.

A968087cc1dd66d480749c02e4619ef4

(20436)

on August 20, 2011
at 03:06 AM

My bet is on the water loss. You could only lose that much fat on a starvation fast (which I assume you are not doing). Add some carbs as suggested or add some elecrolytes (sodium/potassium) to regain the water.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on August 22, 2011
at 12:09 PM

I'm glad you got it figured out

C0fc5f30c5ac21039052022c7fe9e2cb

(15)

on August 21, 2011
at 11:06 AM

YUP you're correct, I made a much much more conscious effort to hydrate yesterday (also my day off from training) and I immediately had gained two pounds this morning. I feel better!

1
F40555b9be81e12c2fc460e6fa7d097c

on August 20, 2011
at 02:06 AM

While I wouldn't recommend tubers other than sweet potatoes, and maybe taro and yucca (stay away from regular white potatoes as they'll spike your insulin for very little nutrition) I agree with Jake that most of the weight you're losing is probably straight up water weight. Some other calorie dense foods to incorporate would be nuts, nut-butters, nut-milks (NOT PEANUT, it's a legume, not an actual nut) Pecan butter is extremely easy to make at home and is great spread over sliced apples. To add to Jake's suggestions on coconut milk, one fun thing to do is to take the coconut cream that forms at the top of cans which have not been disturbed, mix it with fresh berries and sprinkle sliced almonds over the top for a delicious snack that's heavy in good fats.

A968087cc1dd66d480749c02e4619ef4

(20436)

on August 20, 2011
at 03:05 AM

Generally sweet potatoes are preferred by paleos. But, white potatoes are not as bad as you think - and some people have problems with the oxalate content of sweet potatoes. See Richard Nikoley on white, Chris Masterjohn on sweet.

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