1

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New to Paleo, looking for some feedback.

Answered on August 19, 2014
Created August 19, 2013 at 4:43 PM

Hello all,

I am a very overweight man in my late 30s. My wife and I live on our sailboat in the Boston area. I started trying to loose weight with a goal of loosing 200 pounds on July 15th. When I started, I just began by logging my food using the Lose It app on my iPhone. To reach my goal, that app had me on a calorie only budget(no limits on carbs, sugars, etc.) of 3,250 a day. I typically averaged 40% fat, 35% carbohydrates and 25% protein from July 15 to August 3. I only lost about 3 pounds during this period.

I found the Relentless Roger and the Caveman Doctor podcast and through them Robb Wolf's book. That got me really interested in the Paleo. On August 4th I started eating lower-carb Paleo and what I mean by that is trying to keep my carbs below 50 grams a day. I am trying to do 30 days of Paleo to see what the results are and decide where to go from then. But I have already found myself making one mistake in that I was eating way too much nuts during my second week. So I want to make sure I am not doing anything else out of whack. That's why I came to this group to get some feed back. Please tell me if you see something I am doing wrong/incorrect or let me know if you have any advice.

Diet

Breakfast - typically 2-3 eggs (Omega 3 enrich, free range) with 1 table spoon of butter (organic - haven't found a source for grain fed locally yet) and salt and pepper. Also, I typically have two 12 oz. cups of coffee in the morning. Lunch - large salad (2-3 cups of organic spring mix), tomatoes, bell peppers, cucumbers and a protein (usually 1/3 to 1/2 of a pound of beef or chicken). I use 3-4 tablespoons of avocado oil or extra virgin olive oil as dressing. (the first couple of days I used about a couple of ounces of goat cheese but I have since cut that out). Dinner - Grilled veggies (bell peppers, zucchini, squash, asparagus, mushrooms), protein (beef, chicken, pork or seafood) and typically either cooking with olive oil, bacon fat or butter. Snacks - almonds (dry oven roasted with sea salt) or pistachios. As I said, I was overdoing this last week and eat about 5 ounces on a couple of days.

I have stayed away from fruit for the most part except for a couple of berries mixed in on the weekends.

My daily averages for intake for the last two weeks are: protein 150 grams, 27%; carbs 50 grams, 8%; fat 170 grams, 65%. I consume about 3,000 calories a day.

Exercise

Being as overweight as I am this is a hard one. I am walking the dog more. It used to be just power the inflatable dinghy over to shore, let he do her thing and then power back to the sailboat. Now I beach the inflatable and go walk around for about an hour. I am also planning to buy a rowboat so I can row the dog to shore instead of power plus row around for some exercise.

If anyone could suggest some basic exercises that would be great.

Sleep

I get about 8 hours a night. Getting it completely dark on the boat very difficult. My wife wears a sleep mask and I might try that. I have been sleeping better without having to get up to go to the bathroom in the middle of the night as much. I usually wake up on my own at 5:30 every morning but that is assisted by the lobstermen flying buy my boat causing it to rock with their wake.

Stress

I have a very stressful job and need to find some ways to reduce my stress. I used to do this by drinking, smoking weed or smoking cigars. Any suggestions would be well appreciated.

Weight Loss

From July 15 - August 3 I lost about 3 pounds with a lot of yo-yoing. The first week of Paleo I lost 11.5 pounds and the second week I lost 10 pounds.

Overall

Overall I am feeling a lot better after just 2 weeks. I definitely think getting off grains has been a huge difference. I don't typically feel hungry like I used to and that is part of the reason I think I might be doing something wrong.

Sorry for the long post. But any suggestions/comments you have would be greatly appreciated.

3f7eaf1829d0cf031ee03c62cba5d100

on August 21, 2013
at 12:34 PM

Very cool. Thanks for the advice. I found some last night at a market near my boat. It was just in a weird location.

8d6390b3b8991a9cb653a3d13c1cbf6a

(543)

on August 21, 2013
at 03:19 AM

Hi, I'm still a (99%) pure carnivore. One tweak is that I started weight lifting, and immediately after lifting I take some whey protein and two rolls of smarties (really high glycemic index candy) to cause an insulin spike. Other than that, it's pure meat. Other big experiment has been nutritional ketosis. Results have been good, but it's only been 4 weeks so too early to draw conclusions. I'm not sure if any distilled alcohol is paleo, but distilled seems better than non, and non-grain based is also a pro, so the rum seems a reasonable choice.

24155b34216d1f3b2fcb6a1fc3d0bdbd

(10)

on August 20, 2013
at 10:25 PM

It will turn to a clear liquid with moderate warming in the same way butter does. You can find coconut oil in many grocery stores where I live, either virgin or deodorized refined oil, you could always order it online. You may or may not like the flavor it adds to salads. It is better for cooking though as its fatty acids are more heat stable than those in olive oil. I eat it by the spoon full or blended with coffee or into smoothies. The elevated energy, mood, & mental focus I get when taking it are well worth it.

24155b34216d1f3b2fcb6a1fc3d0bdbd

(10)

on August 20, 2013
at 08:31 PM

It will turn to a clear liquid with moderate warming in the same way butter does. You can find coconut oil in many grocery stores where I live, either virgin or deodorized refined oil, you could always order it online. You may or may not like the flavor it adds to salads. It is better for cooking though as it's fatty acids are more heat stable than those in olive oil. I eat it by the spoon full or blended with coffee or into smoothies. The elevated energy, mood, & mental focus I get when taking it are well worth it.

3f7eaf1829d0cf031ee03c62cba5d100

on August 20, 2013
at 08:13 PM

Thanks again. I like the suggestion of hiding the organ meat in meatloaf. I do like pate. I also really like dear heart wrapped in bacon too when it's hunting season (I don't hunt but friends do). I'll have to check some local butchers for heart. The slow-cooker won't work. Boats run on a different type of power and the ones for boats are awful. But thanks for the suggestion.

Fd7b128cf714044a86d8bd822c7a8992

(4292)

on August 20, 2013
at 03:12 PM

Also for organ meats, you can buy liverwurst and liver pate at grocery stores, which basically mix the liver into other foods (the liverwurst is sausage and the pate is a kind of dip) to disguise the taste. That might make it more palatable. Actually though, for a starter organ meat, I suggest heart. It tastes just like a roast. If you didn't know it was a heart, you'd never guess! So it's perfect to begin with.

Fd7b128cf714044a86d8bd822c7a8992

(4292)

on August 20, 2013
at 03:10 PM

Unfortunately the sauerkraut and pickles you can find in the store is usually pasteurized, which kills all the good bacteria in it. The Bubbies brand is not, so maybe you could find that? Or make your own! It's actually pretty simple. Could you get a slow-cooker for your boat? That's how I make my broth and you can just leave it on as long as you need...I've had it on, mostly unattended, for 24 hours at a time to make broth with 0 issues. For organ meats, try hiding it in meatloaf - you'll never taste it!

3f7eaf1829d0cf031ee03c62cba5d100

on August 20, 2013
at 12:13 PM

For fermented food, I do eat some sauerkraut and pickles. Any suggestions on good fermented foods I could add? The bone broth is a difficult one because I live on a sailboat. My cooking heat is from a propane stove. I can't leave that on for long periods of time. I haven't been able to find any pre-made bone broths either. Organ meat is just a mental block with me. I never really like liver or things like that. I will have to work past that. Thanks for the suggestions.

3f7eaf1829d0cf031ee03c62cba5d100

on August 20, 2013
at 11:55 AM

Yeah, I have been thinking about that. My dad has sleep apnea and he is not overweight. Thanks

3f7eaf1829d0cf031ee03c62cba5d100

on August 20, 2013
at 11:54 AM

Thanks. The only coconut oil I have been able to find comes in a mason jar and looks kinda like mayo. Is that the right stuff? It doesn't look like something I would want to put on salad.

3f7eaf1829d0cf031ee03c62cba5d100

on August 20, 2013
at 11:52 AM

Thanks, I will have to check out that group. I also read on some of your posts that you are full carnivore. How is that going? On the alcohol, I have greatly reduced the amount I am drinking. I wasn't uncommon for me to have 10-15 beers and a couple cocktails (with lots of sugar) on the weekend days. This weekend I had 3 cocktails. I did some research and found that rum made from sugar cane juice is OK with Paleo (is this true?) so I had some rum with coconut water and seltzer. I did also smoke some weed. How is that considered with Paleo

3f7eaf1829d0cf031ee03c62cba5d100

on August 20, 2013
at 11:44 AM

Yes, thanks for the correction.

3491e51730101b18724dc57c86601173

(8395)

on August 20, 2013
at 01:07 AM

I hope you meant you are looking for a grass fed (pastured) not grain fed source for butter. ;o)

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5 Answers

2
8d6390b3b8991a9cb653a3d13c1cbf6a

(543)

on August 19, 2013
at 07:35 PM

For exercise, I wouldn't worry about that right now. For most very obese people, the initial weight loss from low carb is fairly rapid. In addition, exercise can stress already overburdened joints. That said, rowing seems fairly safe as well as useful, as does walking or swimming. I'd stay away from weight-bear exercise beyond walking for now.

Sleep sounds good. If you're well rested in the morning and making it through the day, there's probably not much to optimize. You mentioned a sleep mask, and that's certainly a cheap experiment (as well as being useful for when flying).

For how to reduce stress, let me know if you come up with anything :D For alcohol, I would think brandy would be the least bad choice as it's distilled (so lower carbs) and is fruit-based rather than grain-based.

There is also a group for paleo folks in Boston who get together from time to time: http://www.meetup.com/Living-Paleo-in-Boston/

A few weeks ago we met at someone's home to hear a talk on nutrition and the eye, and two weeks ago there was a tour of a local organic farm. There are some interesting folks there, who could give you some useful local perspective on various paleo activities and shopping.

3f7eaf1829d0cf031ee03c62cba5d100

on August 20, 2013
at 11:52 AM

Thanks, I will have to check out that group. I also read on some of your posts that you are full carnivore. How is that going? On the alcohol, I have greatly reduced the amount I am drinking. I wasn't uncommon for me to have 10-15 beers and a couple cocktails (with lots of sugar) on the weekend days. This weekend I had 3 cocktails. I did some research and found that rum made from sugar cane juice is OK with Paleo (is this true?) so I had some rum with coconut water and seltzer. I did also smoke some weed. How is that considered with Paleo

8d6390b3b8991a9cb653a3d13c1cbf6a

(543)

on August 21, 2013
at 03:19 AM

Hi, I'm still a (99%) pure carnivore. One tweak is that I started weight lifting, and immediately after lifting I take some whey protein and two rolls of smarties (really high glycemic index candy) to cause an insulin spike. Other than that, it's pure meat. Other big experiment has been nutritional ketosis. Results have been good, but it's only been 4 weeks so too early to draw conclusions. I'm not sure if any distilled alcohol is paleo, but distilled seems better than non, and non-grain based is also a pro, so the rum seems a reasonable choice.

1
Fd7b128cf714044a86d8bd822c7a8992

(4292)

on August 20, 2013
at 01:22 AM

It looks like you're not eating any bone broth, organ meats, or fermented foods. I strongly recommend all 3 - bone broth and fermented foods are good for healing the gut (and if you're that overweight, you almost certainly have gut flora issues), and organ meats are unbelievably nutritious.

For exercise, I think you're doing fine for now - an hour of walking is more than you're used to, and as you lose weight you'll have more energy to keep going for a longer time. Also, doing it outside is excellent because that way you're also getting lots of Vitamin D (from the sun).

Stress: I wish I knew!

For sleeping, a magnesium supplement can also help you sleep, as can staying away from all computers at least 1 hour before bed (the light from the computer messes with your brain and makes your body think it's still high noon).

Congratulations on your weight loss up to this point!

3f7eaf1829d0cf031ee03c62cba5d100

on August 20, 2013
at 12:13 PM

For fermented food, I do eat some sauerkraut and pickles. Any suggestions on good fermented foods I could add? The bone broth is a difficult one because I live on a sailboat. My cooking heat is from a propane stove. I can't leave that on for long periods of time. I haven't been able to find any pre-made bone broths either. Organ meat is just a mental block with me. I never really like liver or things like that. I will have to work past that. Thanks for the suggestions.

3f7eaf1829d0cf031ee03c62cba5d100

on August 20, 2013
at 08:13 PM

Thanks again. I like the suggestion of hiding the organ meat in meatloaf. I do like pate. I also really like dear heart wrapped in bacon too when it's hunting season (I don't hunt but friends do). I'll have to check some local butchers for heart. The slow-cooker won't work. Boats run on a different type of power and the ones for boats are awful. But thanks for the suggestion.

Fd7b128cf714044a86d8bd822c7a8992

(4292)

on August 20, 2013
at 03:10 PM

Unfortunately the sauerkraut and pickles you can find in the store is usually pasteurized, which kills all the good bacteria in it. The Bubbies brand is not, so maybe you could find that? Or make your own! It's actually pretty simple. Could you get a slow-cooker for your boat? That's how I make my broth and you can just leave it on as long as you need...I've had it on, mostly unattended, for 24 hours at a time to make broth with 0 issues. For organ meats, try hiding it in meatloaf - you'll never taste it!

Fd7b128cf714044a86d8bd822c7a8992

(4292)

on August 20, 2013
at 03:12 PM

Also for organ meats, you can buy liverwurst and liver pate at grocery stores, which basically mix the liver into other foods (the liverwurst is sausage and the pate is a kind of dip) to disguise the taste. That might make it more palatable. Actually though, for a starter organ meat, I suggest heart. It tastes just like a roast. If you didn't know it was a heart, you'd never guess! So it's perfect to begin with.

1
24155b34216d1f3b2fcb6a1fc3d0bdbd

on August 19, 2013
at 10:12 PM

Try substituting coconut oil in for the olive oil. Will give you much of the energy to be more active. Also supplementing with magnesium & fish oil can help with joint pain which could help increase the ease of movement when you're performing the tasks of daily life. These momentary expenditures of energy add up over the day & are just as important to health as designated 'exercise' activities.

3f7eaf1829d0cf031ee03c62cba5d100

on August 21, 2013
at 12:34 PM

Very cool. Thanks for the advice. I found some last night at a market near my boat. It was just in a weird location.

3f7eaf1829d0cf031ee03c62cba5d100

on August 20, 2013
at 11:54 AM

Thanks. The only coconut oil I have been able to find comes in a mason jar and looks kinda like mayo. Is that the right stuff? It doesn't look like something I would want to put on salad.

24155b34216d1f3b2fcb6a1fc3d0bdbd

(10)

on August 20, 2013
at 08:31 PM

It will turn to a clear liquid with moderate warming in the same way butter does. You can find coconut oil in many grocery stores where I live, either virgin or deodorized refined oil, you could always order it online. You may or may not like the flavor it adds to salads. It is better for cooking though as it's fatty acids are more heat stable than those in olive oil. I eat it by the spoon full or blended with coffee or into smoothies. The elevated energy, mood, & mental focus I get when taking it are well worth it.

24155b34216d1f3b2fcb6a1fc3d0bdbd

(10)

on August 20, 2013
at 10:25 PM

It will turn to a clear liquid with moderate warming in the same way butter does. You can find coconut oil in many grocery stores where I live, either virgin or deodorized refined oil, you could always order it online. You may or may not like the flavor it adds to salads. It is better for cooking though as its fatty acids are more heat stable than those in olive oil. I eat it by the spoon full or blended with coffee or into smoothies. The elevated energy, mood, & mental focus I get when taking it are well worth it.

0
3491e51730101b18724dc57c86601173

(8395)

on August 20, 2013
at 01:10 AM

If you still find yourself waking up at night, even if you think it's only for potty breaks, it might be worthwhile to ask for a sleep evaluation. This is a classic sign of sleep apnea, and the fact that you are overweight heightens the suspicion (some people who have apnea are not overweight, but many people who are overweight have apnea). Treating the apnea, if you have it, may greatly enhance your health and weight loss.

3f7eaf1829d0cf031ee03c62cba5d100

on August 20, 2013
at 11:55 AM

Yeah, I have been thinking about that. My dad has sleep apnea and he is not overweight. Thanks

0
Bc6d47da71cca120e2e80d476bfddc0e

on August 19, 2013
at 09:44 PM

maybe try to pick up mark sissons book-primal blueprint. he recommends sticking with the basic bodyweight squat, pushup, pullup and walking routines to start. to reduce stress use deep breathing techniques.

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