1

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Newbie question about Calories and macro Nutrients for weight loss.

Answered on August 19, 2014
Created October 06, 2011 at 4:39 AM

I've been Paleo for Roughly 3 months now, No real Cheats/treats at all. I have been tracking my Food intake on fitday.com, Following the "eat when you're hungry" method I find I only eat one meal a day.

My issue is this I consume about 1300 calories daily, I get roughly 60g Protein, 70g fat and about 35g carbs, I can't seem to physically consume much more, and I have no Idea if this is Healthy... Ketosis is a concern as I want to lose about another 35lbs and then start gaining Muscle.

Stats: 209lbs, 5'8

I walk about 5km a day every 3 days and lifting heavy 3 times a week.

Input and/or suggestions about what I could modify would be awesome.

Ef7d3b8fc06ab34e7b5d85a4f4d737a9

(140)

on October 14, 2011
at 06:39 PM

I recently read Mark's Daily Apple thread on carb re-feeds to make sure your leptin levels don't get screwy. You may want to check that out. I really think ketosis is helpful, but only on a rotational basis. I'm presently trying to reset my leptin response from a ketosis tinkering that went on a little too long. It also contributed to a candida overgrowth that literally brought me to my knees. I feel great now that I really vary my days. Some days I do VLC going down to 25 g. carbs with little exercise if any, others like a sprint day result in about 80 g of carbs (petite woman).

8c91814acaaaf2a9ce63a259954aad18

(5)

on October 06, 2011
at 06:37 PM

Thanks Erin, I'm just kinda learning about the different weight loss Area's, and ketosis seems to be what will help me lose efficiently... I have been dipping up to 60g carbs or so once or twice a week, however I've been having trouble finding a happy Medium for fat/protein... prior to paleo I was a one meal a day kinda guy and that seems to be all my body will let me eat...going to start on 2 meals a day and see if spacing it out will help me get some more fat/protein in.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on October 06, 2011
at 07:18 AM

You are welcome!

8c91814acaaaf2a9ce63a259954aad18

(5)

on October 06, 2011
at 06:37 AM

Thanks for the input Eric, I'll try upping both and see where I sit :)

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on October 06, 2011
at 06:03 AM

Things look good. However you need to up either meat eggs or both...

8c91814acaaaf2a9ce63a259954aad18

(5)

on October 06, 2011
at 04:50 AM

I should point out, my veggie intake that day was slightly low... I usually have a cup or so of Broccoli, cauliflour, and mushrooms.

8c91814acaaaf2a9ce63a259954aad18

(5)

on October 06, 2011
at 04:49 AM

Definately... here is a link to an average meal Via my public page on fitday... http://www.fitday.com/fitness/PublicJournals.html?Owner=JaySyn&Year=2011&Month=8&Day=1

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2 Answers

1
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on October 06, 2011
at 04:44 AM

You are going to need to eat a little more. Perhaps some liquid calories? You may need to plan on eating more to get it done.

35g is likely a good amount to stay in ketosis. You need a lot more protein.

Could you list an average days food?

8c91814acaaaf2a9ce63a259954aad18

(5)

on October 06, 2011
at 04:50 AM

I should point out, my veggie intake that day was slightly low... I usually have a cup or so of Broccoli, cauliflour, and mushrooms.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on October 06, 2011
at 07:18 AM

You are welcome!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on October 06, 2011
at 06:03 AM

Things look good. However you need to up either meat eggs or both...

8c91814acaaaf2a9ce63a259954aad18

(5)

on October 06, 2011
at 04:49 AM

Definately... here is a link to an average meal Via my public page on fitday... http://www.fitday.com/fitness/PublicJournals.html?Owner=JaySyn&Year=2011&Month=8&Day=1

8c91814acaaaf2a9ce63a259954aad18

(5)

on October 06, 2011
at 06:37 AM

Thanks for the input Eric, I'll try upping both and see where I sit :)

0
Ef7d3b8fc06ab34e7b5d85a4f4d737a9

(140)

on October 06, 2011
at 06:09 PM

I think to stay in ketosis (which one should rotate out of in order to keep the hormetic benefits), if upping calories, eat more fat too. Fat being a better first choice then protein, but both could be upped. Eat another meal to avoid stressing your body out. Think of reducing stress.

8c91814acaaaf2a9ce63a259954aad18

(5)

on October 06, 2011
at 06:37 PM

Thanks Erin, I'm just kinda learning about the different weight loss Area's, and ketosis seems to be what will help me lose efficiently... I have been dipping up to 60g carbs or so once or twice a week, however I've been having trouble finding a happy Medium for fat/protein... prior to paleo I was a one meal a day kinda guy and that seems to be all my body will let me eat...going to start on 2 meals a day and see if spacing it out will help me get some more fat/protein in.

Ef7d3b8fc06ab34e7b5d85a4f4d737a9

(140)

on October 14, 2011
at 06:39 PM

I recently read Mark's Daily Apple thread on carb re-feeds to make sure your leptin levels don't get screwy. You may want to check that out. I really think ketosis is helpful, but only on a rotational basis. I'm presently trying to reset my leptin response from a ketosis tinkering that went on a little too long. It also contributed to a candida overgrowth that literally brought me to my knees. I feel great now that I really vary my days. Some days I do VLC going down to 25 g. carbs with little exercise if any, others like a sprint day result in about 80 g of carbs (petite woman).

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