Hello! Quick breakdown: 21 y/o male (very soon-to-be-22), ~5'10" height, ~34" waist, ~197 pounds (was like 202 a few days ago. before that, I don't know. never been much more than that.) This will be my third week completed on a paleo-styled diet. My goal is to be around 150 pounds, but I don't really know what I should be weighing. -- Anyway, I have some questions!
First: How detrimental to the paleo/keto diet is a weekend "splurge" meal? Like, currently, I've been going Mon-Fri paleo (plus dairy like butter to cook eggs in, milk added to soup, cheese on ground beef. but nothing major -- also, I bought thoust holy coconut oil and have been trying it out.); sat/sun I typically have 1 meal per day that's "SAD" (Chinese food / Pizza). Are the consequences of that pattern major, or is that an okay compromise? Will it completely stall my progress? Can I consider that "Carb Cycling" (or is that self-convincing BS, lol).
My diet: I've cut out soda, bread, rice, potatoes, all snacks but pickles (recently added cream cheese because for some reason I'm craving it.) I don't eat a lot of fruit in general, so that's not a problem. I eat a lot of chicken and porkchops with broccoli. Recently cabbage, a little bit of riced cauliflower if I'm really trying. Stir fry with peppers. Onions in almost everything. Occasionally squash/zuc and kayle.
I've converted to 3pc bacon/ 4eggs for my breakfast, which I eat around 11:30am after work -- I've never been able to eat early and feel good. Then I'll usually eat again around 4:30pm, and have leftovers of my 4:30 meal around 8:30-9. (or cook again. My lazy meal has turned into bacon and eggs.) It's not uncommon for me to just have two meals. I really do feel fuller longer on Paleo, and it's weird. I feel like I have to go through the motions and cook something -- or at least prepare it unless I'm suddenly hungry? Idk.
Am I doing all right? Am I lacking any kind of healthy nutrients due to a neglect of xyz veggies? I'm a recent college grad, so I cannot really afford to buy out GNC or hunt down everything grass-fed, but if you guys could point out critical musts, I'll try to find them. I live in Southeastern NC, so my faith in our organic availabilities are low.
I think that's everything? Thanks. This website has been really helpful/encouraging so far.
asked byGhoztz (5)
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on August 22, 2013
at 03:56 AM
Carb cycling is probably a good idea unless you're trying to keto-adapt. Alas, pizza and Chinese are more omega-6 fat bombs than they are carb bombs...even potatoes tend to turn into fat bombs once you actually cook them up (mashed potatoes, home fries, etc.) For a weekend cheat/carb-up, I'd look more to something like rice noodles in marinara sauce, or just a pat of butter, salt, and garlic...and some fruit to round it out.
If you're not hungry after two meals a day, don't push yourself to eat more!
I don't stress about vegetable intake. If your body really needs the nutrients, odds are that salads will start looking REALLY tasty. It's best to try one every once in a while to make sure you're not missing out due to habit.
My main concern is that you're very heavy on chicken and bacon, and conventional chicken and pork are omega-6 fat bombs. Even conventional beef is far superior, and I'd try my best to get some fatty fish in there. Canned/tinned sardines and mackerel are cheap, though salmon is delicious if you can afford it.
Eat like a predator. Hope this helps!
on August 22, 2013
at 12:35 AM
First off, don't confuse paleo with ketogenic. As to what you are eating, it sounds like a decent compromise, with the word of caution to eat a variety of stuff. If you stick with the same meats and vegetables every week, it might get a little boring. I personally eat a much larger variety of foods than I ever did on SAD diet. Don't focus on macros, focus on eating good wholesome foods. Learn to eat when you are hungry and stop when you are full.
Also with your height I would probably shoot for a target weight of at least 160. Aim to do some heavy lifting once or twice per week, and some intense HIIT about once per week to help your weight loss and body composition goals.
on August 22, 2013
at 10:11 AM
You're doing it right, but do add in some greens, and a bit of liver once in a while and some fish a couple of times a week. If you can get shellfish that's useful too for zinc and iodine. You could get canned oysters from the supermarket for example, though fresh is much better.
Getting a crock pot/slow cooker can work in your favor, they're not very expensive, and can be a very cheap way to cook meals ahead of time. You could throw in a chicken, some salt, and veggies and have a good meal when you come home - then keep the bones and boil them in the crockpot for 12-24h with salt and a tablespoon of vinegar to make a bone broth.
The fact that you don't feel hungry all the time tells you that you are in ketosis and are getting enough calories.
Go easy on the milk and stick to things like butter and cheeses instead, or better yet, take out all dairy except the butter. Take out the pizza cheat meals and anything with grains in them. You cannot heal a leaky gut if you constantly expose yourself to the cause of it. At minimum try to do without grains for at least 30 days and you'll see a huge difference. The idea of cheat meals came from Tim Ferris, but what he recommends isn't paleo and will stall fat loss.
Two steps forward one step back may still be progress, but it's half the progress you could have.
A small carb refeed is fine once a week, but only with good carbs, and only after a workout.