1

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Please Help Hack My Constant Hunger.

Answered on August 19, 2014
Created November 29, 2012 at 4:43 AM

Dear Paleo Hacks,

I have been eating strict paleo for about 2 years.

I found paleo after battling severe IBS with constipation. I have since transitioned into the full GAPS diet and am intent on doing GAPS intro this coming winter.

My current stats:

Height: 5'7" Weight: 138lb Body fat: 15% Gender: Male BMI: 21-22

During my most severe IBS symptoms, I was down to the low 90 pound range. Thus, I have gained about 40+lbs from my lowest weight just eating "normal" food to satiety.

The problem is that despite being at a normal weight, I'm perpetually, constantly hungry. It seems that resolving one problem (IBS) has created another (hunger). It's getting to the point where my body is starting to get covered with a nice, thick layer of blubber. Exercise has been my weakest link; I don't do anything for strength (e.g. barbell lifting/crossfit). Also, after dealing with IBS, I have lost pretty much all of my lean muscle mass.

I have tried various macronutrient ratios: high carb, no carb, in-between. I've settled on simply enjoying copious amounts of vegetables with a small bit of "starchy" winter squash thrown in for variety.

Am I leptin resistant? Are there any blood tests to have my doctor order?

THANK YOU FOR YOUR HELP!!! --Arthur

Sample daily menu:

Breakfast: 5-6oz of 85/15 ground beef. 1 tbsp of butter. Sauerkraut. Variety of primarily non-starchy, cruciferous vegetables. .34-1cup of winter squash Bone broth.

Lunch: 5-6 oz of some kind of protein. 1 tbsp of butter. Sauerkraut. Variety of vegetables. .34-1cup of winter squash Bone broth.

Dinner: 5oz of protein. 1 tbsp of butter Sauerkraut. Variety of vegetables. .34-1cup of winter squash Bone broth.

Evening snack: 2 hard-boiled eggs Non-starch vegetables.

% calories: Protein: ~27% Fat: ~60% Carb: ~13%

Here's a cronometer breakdown: alt text

19acef0aed67ef8dc1118d8e74edb349

(2954)

on December 03, 2012
at 05:40 AM

For example on your chronometer I'm seeing 2 eggs. Was that your breakfast? As a kindergarten/elementary school aged child, my mom would make me 2-3 eggs scrambled with a half-link of chorizo slices cooked in a large hunk of lard for lunch (and I had lots of butter, cheese, and preserved meats with a small piece of sourdough bread for breakfast and in the afternoon before dinner)

19acef0aed67ef8dc1118d8e74edb349

(2954)

on December 03, 2012
at 05:31 AM

And a comment I make often: when I was a 6 year old girl living in a traditional culture, I would eat, for dinner, an adult-sized bowl of chorizo and ham bean soup, then eat the main dish, example, adult-sized plate of 3 thin slices of steak and vegetables. That's not counting all the fist-sized hunks of cheese I'd had in between lunch and dinner. Lunch might have been a plate with lots of grilled sardines and onions with two helpings (good portuguese mother always putting more food on my plate before I'm done, lol!) So if you're not eating at least that as a grown adult male...

19acef0aed67ef8dc1118d8e74edb349

(2954)

on December 03, 2012
at 05:21 AM

I'm poor and can't afford quality meats either. Hope to start raising meat goats next year. Don't be afraid to eat organ meat 3 times per week so long as your vitamin D levels are good. Fatty fish like sardines, salmon, anchovies -- as a bonus they've got lots of vitamin D. Pork belly, pork shoulder, beef chuck roasts and steaks. Look at the meat at the store and you can see the fat marbling, easy way to tell how fatty it is. Btw when I made my "funny comment about carbs", I didn't realize it at the time... but look into that. The carbs make me hungrier and hungrier.

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on December 02, 2012
at 02:29 AM

I see. Thank you very much for the info!

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on December 02, 2012
at 02:29 AM

What meat to do you recommend eating? I have a hard time sourcing good quality meat because I'm limited to Costco (where almost everything is CAFO). We don't have room to do a grass-fed beef share. I do have access to inexpensive grass-fed organs, though (including marrow bones).

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 10:15 PM

Hmm Btw Arthur, fat doesn't have to be added fat, it can be fat from the meat itself. Maybe you need to eat more meat too? (For its fat, not for its protein) Oops, forgot to reply to one thing, no, I'm never hungry between meals. I eat breakfast 7 am and lunch 1 pm. *OR* some days I eat 1 pm and 6 pm.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 10:08 PM

You might find this funny, but one reason I don't like eating lots of carbs or starches is that the more of them I eat, the hungrier I get, the more carbs I crave, and one day I suddenly notice my tummy is grumbling all the time. Ahhh! So not worth it! Maybe it's something to do with insulin?

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 10:07 PM

You might find this funny, but one reason I don't like eating lots of carbs or starches is that the more of them I eat, the hungrier I get, the more carbs I crave, and one day I suddenly notice my tummy is grumbling all the time. Ahhh! So not worth it!

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 10:04 PM

As for starches, personally I don't eat lots of them, I feel better eating a more ketogenic diet. I get a huge variety of root vegetables from the garden so I love a few delicious bites here and there, yum! Not too much or I start getting cravings for sweets. Boyfriend does physical labor all day and eats the same way. Don't take this as religion, though, find what works best for you. Some people say need more carbs due to hypothyroid or just because. For me I feel my best eating ketogenic but don't take this to mean I don't eat vegetables. I eat lots, and a bit variety too.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 09:57 PM

Arthur, the goal is to make your meals with plenty of fat to the point you don't need to add supplemental butter, to the point you're no longer hungry between meals. I wasn't exaggerating when I said I cook 3 eggs with at least 3 tablespoon of tallow, or make soup with high-fat beef then add one or two tablespoons of marrow. I would add more but I share marrow with my cat so it doesn't last long in this house. You need to find the amounts that work for you. When in doubt, use more.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 09:50 PM

Wrong, N.B.S, pretty much anyone who's done high carb diets and high protein diets will tell you high fat diets keep you full the longest. Lots or people who are starting out eat two tablespoons coconut oil straight from the jar to combat hunger and it works. Though those people would be better off if they added those two tablespoons of fat to their meal. If their meal was higher fat they wouldn't have needed the two tablespoons in between meal ls to hold off hunger. Btw, eatingfg lots of protein is bad for you.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 30, 2012
at 07:20 PM

as per injury. Weight training has a lower rate of injury than most other activities. as long as you keep your form and progress slowly you should be fine. Paying a Personal Trainer for 5-10 sessions to get your going would make sense if you can afford it... Especially since you have never been taught how to lift.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 30, 2012
at 07:18 PM

I am not a fan of starting strength because I think it doesn't have a good correlation to my day to day activities -- like running, soccer, basketball, chasing after three kids on the playground -- but it is fantastic if you are looking to lift heavy things. I did starting strength for two years before I decided to go to more functional training.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 30, 2012
at 07:17 PM

For someone who has never lifted or been taught to lift, PBF is a good introduction to the natural movements. Doing so without weights is probably best to get form. Then gradually adding weights while maintaining form. My problem with PBF is same as P90X. I want to fully exacerbate my boyd in 30-40 minutes. I cannot do that with bodyweight stuff. But starting off it's a great guide.

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on November 30, 2012
at 05:57 PM

Do you think starting with PBF and then transitioning into something like Starting Strength 5x5 would be a good idea? What's the risk of injury? Do you eat at a caloric surplus during training, or do you just eat "normally?" Thank you!

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 30, 2012
at 02:26 PM

just a note. the crossfitparaha link has nothing to do with crossfit -- it is the Primal Fitness e-book.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on November 30, 2012
at 06:03 AM

I had a methane hydrogen breath test. The stool sample is not as reliable from what I have read.

211d4075d68b24cd0aa7ebfa94262bb9

on November 30, 2012
at 05:38 AM

Very bad advice here. Fat is not nearly as effective at promoting satiety as protein or even carbohydrate.

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on November 30, 2012
at 04:54 AM

@VB, I'm working on doing a metametrix stool assessment sometime in the near future. Hopefully, that'll shed some light on the whole bacteria "issue." Thank you for your help.

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on November 30, 2012
at 04:53 AM

@Luisa, I think it'll be pretty easy to add both liver and heart once per week since I have access to them in affordable grass-fed "versions."

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on November 30, 2012
at 04:51 AM

Luisa, thank you so much for everything. I only use cold butter (straight from the stick). I never heat it. How much added butter per meal should I eat? Should I up it 3/4? What are your thoughts on starches? Are you hungry in between your two meals?

F5a0ddffcf9ef5beca864050f090a790

(15515)

on November 30, 2012
at 04:00 AM

My only symptom was overwhelming fatigue, but I believe it is different for everybody and can include alternating diarrhea and constipation.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 03:31 AM

If you were on antibiotics for 3 years consider eating lacto-fermented vegetables and milk, like sauerkraut, ginger carrots, beets, raw kefir and raw yogurt ... to help rebuild bacteria. But you'll probably have to make them yourself, unfortunately, the stuff at the store isn't really "alive".

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 03:28 AM

If you were on antibiotics for 3 years consider eating lac to-fermented vegetables and milk, like sauerkraut, ginger carrots, beets, raw kefir and raw yogurt ... but you'll probably have to make them yourself, unfortunately, the stuff at the store isn't really "alive".

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 03:26 AM

You can eat liver at the very least once per week, you don't need to worry about vitamin A so long as you get plenty of vitamin D (maybe consider supplementing D3). But also try eating heart once per week in addition to liver.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 03:24 AM

I disagree that 60% fat is enough, maybe for some, but not for all. I generally get about 70%, consider 65% the lowest, and start getting cravings if I go 60% or less for a few days in a row. Just opinion ofcourse. Plus I'm a woman, maybe that has something to do with it?

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 03:19 AM

Oh as for body composition, not sure what that means, weight or body type? Well, I'm 5'5" and if I tell you how much I weight you'll think I'm obese, but the women in my family have large bones (very wide shoulders and hips) and very muscular body (football player legs and ass even when skinny). I weight 140-145 lbs which is pretty skinny for my body type. Lost my 20 lbs since eating paleo ... 2 years ago?

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 03:10 AM

Example second meal: Stir fry: carrot, mushrooms, broccoli, onion, marinated chuck beef slices, marinated shrimp. All cooked in atleast 4 tablespoons of fat for each person and keeping beef drippings.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 03:07 AM

Example first meal: Meatball soup made with beef stock, meatballs (half chicken liver, half 80/20 ground beef, chopped fresh parsley, chopped kale, chopped onions, one egg, spices), onion strips, kale strips, stirred in leftover 2 tablespoons marrow.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 03:06 AM

Butter is part water and honestly I think butter is better cold or barely heated, not to damage it, and I think the tallow and lard is more filling when you use the same amount as you did butter. I'm sedentary and eat two meals per day, don't know how many calories. My boyfriend does physical labor all day and he eats twice per day as well (but obviously higher quantity than I do).

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 30, 2012
at 01:57 AM

Crossfit is free, and procuring the necessary equipment is probably cheaper than a gym membership. Here's a couple to get you started: http://www.crossfitpraha.com/wp-content/uploads/2010/10/Primal_Blueprint_Fitness_eBook.pdf ; http://www.nerdfitness.com/blog/2012/06/25/super-hero-muscle/ .

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on November 29, 2012
at 11:46 PM

I eat liver on average once per month. I'm concerned about the iron and vitamin A content. I eat beef on a daily basis. What are the symptoms of methane-producing bacteria? I was on antibiotics for acne for 3 years. that completely killed my guy flora.

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on November 29, 2012
at 11:43 PM

Hi CD. I'm basically hungry enough to eat another 2 full meals per day. No specific cravings. I want meat+vegetables+fat. No SAD/junk/dairy/fruit cravings. I will be working with my MD to get a blood test for nutrient deficiencies. My body has catabolized ALL of its muscles. I know I need strength training. However, I don't know HOW to do it. No one has taught me lifting, and I've always become injured when exercising on my own. Please point me towards a program for strength that's not crossfit (way too expensive.)Thanks!

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on November 29, 2012
at 11:38 PM

Hi Luisa. Proteins are 85/15 ground beef, dark chicken meat w/the skin, and beef oxtails (mostly for broth). Why tallow/lard instead of butter? I thought both were good saturated fats. I eat beef at least on a daily basis. I'm curious, how many meals per day do you eat? What's your body composition like? How many calories do you take in? What's your sample daily menu? Thank you very much!

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4 Answers

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1
19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 29, 2012
at 06:26 AM

"Some kind of protein"? Elaborate , please.

Change your 85/15 beef to 80/20, if you're eating lean meats, switch to fattier cuts of meat. If I ever have to cook lean meat, I always cook it with lots of heavy cream or coconut milk, or I make sure to have a rich dessert. By the way, I consider all cuts of chicken and rabbit "lean meat".

Drop the butter and use fats like tallow, lard, and chicken fat, you should even use pan drippings to make gravy (make them by reducing instead of adding flour). Drown your vegetables and meat in gravy ;P Sometimes I cook with marrow from beef soup bones. 4 tablespoons of marrow makes me a nice breakfast of 3 soft scrambled eggs. Hmmmmmmm...!

Eat more beef (atleast 4 times per week), specially fatty cuts like beef shoulder, brisket or chuck roasts (or don't, you'll drive the price up for me, oh no!).

When you have soups and have your bowl in front of you, you can add that tablespoon of butter and stir to melt it. Beef marrow is good this way too.

When you eat chicken, always eat it with some starchy vegetables. I was always hungry when I ate chicken, then I noticed I always ate pork and beef with starchy vegetables, yet when I ate chicken I ate leafy greens or watery vegetables.

Instead of just one tablespoon of fat when cooking, have atleast 3 tablespoons of fat (I'm a sedentary woman and that's the minimum amount of fat I use).

Like you I had some serious IBS for years (to the point I was housebound and spent holidays alone, afraid of accidents), I didn't need to do full GAPS diet, just ate lots of fatty meats and beef broth everyday.

Okay, if after you try all this and you're still starving, then I'm going to say you should get checked out for intestine parasites/worms.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 10:04 PM

As for starches, personally I don't eat lots of them, I feel better eating a more ketogenic diet. I get a huge variety of root vegetables from the garden so I love a few delicious bites here and there, yum! Not too much or I start getting cravings for sweets. Boyfriend does physical labor all day and eats the same way. Don't take this as religion, though, find what works best for you. Some people say need more carbs due to hypothyroid or just because. For me I feel my best eating ketogenic but don't take this to mean I don't eat vegetables. I eat lots, and a bit variety too.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 03:07 AM

Example first meal: Meatball soup made with beef stock, meatballs (half chicken liver, half 80/20 ground beef, chopped fresh parsley, chopped kale, chopped onions, one egg, spices), onion strips, kale strips, stirred in leftover 2 tablespoons marrow.

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on November 30, 2012
at 04:51 AM

Luisa, thank you so much for everything. I only use cold butter (straight from the stick). I never heat it. How much added butter per meal should I eat? Should I up it 3/4? What are your thoughts on starches? Are you hungry in between your two meals?

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 10:08 PM

You might find this funny, but one reason I don't like eating lots of carbs or starches is that the more of them I eat, the hungrier I get, the more carbs I crave, and one day I suddenly notice my tummy is grumbling all the time. Ahhh! So not worth it! Maybe it's something to do with insulin?

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 03:10 AM

Example second meal: Stir fry: carrot, mushrooms, broccoli, onion, marinated chuck beef slices, marinated shrimp. All cooked in atleast 4 tablespoons of fat for each person and keeping beef drippings.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 10:07 PM

You might find this funny, but one reason I don't like eating lots of carbs or starches is that the more of them I eat, the hungrier I get, the more carbs I crave, and one day I suddenly notice my tummy is grumbling all the time. Ahhh! So not worth it!

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 09:57 PM

Arthur, the goal is to make your meals with plenty of fat to the point you don't need to add supplemental butter, to the point you're no longer hungry between meals. I wasn't exaggerating when I said I cook 3 eggs with at least 3 tablespoon of tallow, or make soup with high-fat beef then add one or two tablespoons of marrow. I would add more but I share marrow with my cat so it doesn't last long in this house. You need to find the amounts that work for you. When in doubt, use more.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on December 03, 2012
at 05:40 AM

For example on your chronometer I'm seeing 2 eggs. Was that your breakfast? As a kindergarten/elementary school aged child, my mom would make me 2-3 eggs scrambled with a half-link of chorizo slices cooked in a large hunk of lard for lunch (and I had lots of butter, cheese, and preserved meats with a small piece of sourdough bread for breakfast and in the afternoon before dinner)

211d4075d68b24cd0aa7ebfa94262bb9

on November 30, 2012
at 05:38 AM

Very bad advice here. Fat is not nearly as effective at promoting satiety as protein or even carbohydrate.

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on November 29, 2012
at 11:38 PM

Hi Luisa. Proteins are 85/15 ground beef, dark chicken meat w/the skin, and beef oxtails (mostly for broth). Why tallow/lard instead of butter? I thought both were good saturated fats. I eat beef at least on a daily basis. I'm curious, how many meals per day do you eat? What's your body composition like? How many calories do you take in? What's your sample daily menu? Thank you very much!

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 10:15 PM

Hmm Btw Arthur, fat doesn't have to be added fat, it can be fat from the meat itself. Maybe you need to eat more meat too? (For its fat, not for its protein) Oops, forgot to reply to one thing, no, I'm never hungry between meals. I eat breakfast 7 am and lunch 1 pm. *OR* some days I eat 1 pm and 6 pm.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 03:19 AM

Oh as for body composition, not sure what that means, weight or body type? Well, I'm 5'5" and if I tell you how much I weight you'll think I'm obese, but the women in my family have large bones (very wide shoulders and hips) and very muscular body (football player legs and ass even when skinny). I weight 140-145 lbs which is pretty skinny for my body type. Lost my 20 lbs since eating paleo ... 2 years ago?

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 03:06 AM

Butter is part water and honestly I think butter is better cold or barely heated, not to damage it, and I think the tallow and lard is more filling when you use the same amount as you did butter. I'm sedentary and eat two meals per day, don't know how many calories. My boyfriend does physical labor all day and he eats twice per day as well (but obviously higher quantity than I do).

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 09:50 PM

Wrong, N.B.S, pretty much anyone who's done high carb diets and high protein diets will tell you high fat diets keep you full the longest. Lots or people who are starting out eat two tablespoons coconut oil straight from the jar to combat hunger and it works. Though those people would be better off if they added those two tablespoons of fat to their meal. If their meal was higher fat they wouldn't have needed the two tablespoons in between meal ls to hold off hunger. Btw, eatingfg lots of protein is bad for you.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on December 03, 2012
at 05:21 AM

I'm poor and can't afford quality meats either. Hope to start raising meat goats next year. Don't be afraid to eat organ meat 3 times per week so long as your vitamin D levels are good. Fatty fish like sardines, salmon, anchovies -- as a bonus they've got lots of vitamin D. Pork belly, pork shoulder, beef chuck roasts and steaks. Look at the meat at the store and you can see the fat marbling, easy way to tell how fatty it is. Btw when I made my "funny comment about carbs", I didn't realize it at the time... but look into that. The carbs make me hungrier and hungrier.

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on December 02, 2012
at 02:29 AM

What meat to do you recommend eating? I have a hard time sourcing good quality meat because I'm limited to Costco (where almost everything is CAFO). We don't have room to do a grass-fed beef share. I do have access to inexpensive grass-fed organs, though (including marrow bones).

19acef0aed67ef8dc1118d8e74edb349

(2954)

on December 03, 2012
at 05:31 AM

And a comment I make often: when I was a 6 year old girl living in a traditional culture, I would eat, for dinner, an adult-sized bowl of chorizo and ham bean soup, then eat the main dish, example, adult-sized plate of 3 thin slices of steak and vegetables. That's not counting all the fist-sized hunks of cheese I'd had in between lunch and dinner. Lunch might have been a plate with lots of grilled sardines and onions with two helpings (good portuguese mother always putting more food on my plate before I'm done, lol!) So if you're not eating at least that as a grown adult male...

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 29, 2012
at 02:01 PM

60% of your calories from fat is probably more than enough. I would not say you need to add more fat.

Also your caloric load looks good. Although adding a snack or two might help curb the hunger.

The constant hunger could be a symptom of a deficiency of some sort, is there a specific food that you are craving? You could talk with your doctor and get a broad blood panel to check your levels.

I would say I think you need to do some strength exercises. I'm 5'8", male, 170lbs and 12% body fat. That means there is a 32 lb difference in our lean body mass -- and trust me I do not have a body builder frame by any means.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 30, 2012
at 01:57 AM

Crossfit is free, and procuring the necessary equipment is probably cheaper than a gym membership. Here's a couple to get you started: http://www.crossfitpraha.com/wp-content/uploads/2010/10/Primal_Blueprint_Fitness_eBook.pdf ; http://www.nerdfitness.com/blog/2012/06/25/super-hero-muscle/ .

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 30, 2012
at 02:26 PM

just a note. the crossfitparaha link has nothing to do with crossfit -- it is the Primal Fitness e-book.

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on November 29, 2012
at 11:43 PM

Hi CD. I'm basically hungry enough to eat another 2 full meals per day. No specific cravings. I want meat+vegetables+fat. No SAD/junk/dairy/fruit cravings. I will be working with my MD to get a blood test for nutrient deficiencies. My body has catabolized ALL of its muscles. I know I need strength training. However, I don't know HOW to do it. No one has taught me lifting, and I've always become injured when exercising on my own. Please point me towards a program for strength that's not crossfit (way too expensive.)Thanks!

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 30, 2012
at 07:18 PM

I am not a fan of starting strength because I think it doesn't have a good correlation to my day to day activities -- like running, soccer, basketball, chasing after three kids on the playground -- but it is fantastic if you are looking to lift heavy things. I did starting strength for two years before I decided to go to more functional training.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 30, 2012
at 07:17 PM

For someone who has never lifted or been taught to lift, PBF is a good introduction to the natural movements. Doing so without weights is probably best to get form. Then gradually adding weights while maintaining form. My problem with PBF is same as P90X. I want to fully exacerbate my boyd in 30-40 minutes. I cannot do that with bodyweight stuff. But starting off it's a great guide.

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on December 02, 2012
at 02:29 AM

I see. Thank you very much for the info!

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on November 30, 2012
at 05:57 PM

Do you think starting with PBF and then transitioning into something like Starting Strength 5x5 would be a good idea? What's the risk of injury? Do you eat at a caloric surplus during training, or do you just eat "normally?" Thank you!

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 03:24 AM

I disagree that 60% fat is enough, maybe for some, but not for all. I generally get about 70%, consider 65% the lowest, and start getting cravings if I go 60% or less for a few days in a row. Just opinion ofcourse. Plus I'm a woman, maybe that has something to do with it?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 30, 2012
at 07:20 PM

as per injury. Weight training has a lower rate of injury than most other activities. as long as you keep your form and progress slowly you should be fine. Paying a Personal Trainer for 5-10 sessions to get your going would make sense if you can afford it... Especially since you have never been taught how to lift.

0
754ea47f49d14b0d8fd43dec0b5eb932

on November 29, 2012
at 11:57 PM

As I was doing some searching through Paleo Hacks, a thought came into my mind:

Could I have hyperinsulinemia?

Whenever I'm hungry, my blood sugar is around 60-70mg/dL.

On the other hand, I'm probably insulin resistant because I easily gain weight on about 1,600kcal/day. I have zero muscle mass to "soak" up the free amino acids and glucose coming from the protein in my diet. Thus, all of the macronutrients get diverted into my fat cells.

I'm becoming worried that this has set me up for a lifetime of weight struggles. Before this severe, IBS-induced weight loss, I was at a healthy; had a normal sense of hunger; and ate a natural, healthy diet that included a small bit of grain and dairy. Now, I feel like an outlier in the way I eat and with the "hunger daemon" within me. I honestly feel like it's not socially acceptable...

Sorry for the rant... Arthur

0
F5a0ddffcf9ef5beca864050f090a790

(15515)

on November 29, 2012
at 05:53 PM

84% of all IBS sufferers have SIBO. Since you are constipated, you might have methane-producing bacteria.

Constant hunger might be attributed to SIBO.

Alternatively, you might be not getting enough nutrients in terms of organ meats. Make sure to include liver.

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on November 30, 2012
at 04:53 AM

@Luisa, I think it'll be pretty easy to add both liver and heart once per week since I have access to them in affordable grass-fed "versions."

F5a0ddffcf9ef5beca864050f090a790

(15515)

on November 30, 2012
at 06:03 AM

I had a methane hydrogen breath test. The stool sample is not as reliable from what I have read.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on November 30, 2012
at 04:00 AM

My only symptom was overwhelming fatigue, but I believe it is different for everybody and can include alternating diarrhea and constipation.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 03:26 AM

You can eat liver at the very least once per week, you don't need to worry about vitamin A so long as you get plenty of vitamin D (maybe consider supplementing D3). But also try eating heart once per week in addition to liver.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 03:28 AM

If you were on antibiotics for 3 years consider eating lac to-fermented vegetables and milk, like sauerkraut, ginger carrots, beets, raw kefir and raw yogurt ... but you'll probably have to make them yourself, unfortunately, the stuff at the store isn't really "alive".

19acef0aed67ef8dc1118d8e74edb349

(2954)

on November 30, 2012
at 03:31 AM

If you were on antibiotics for 3 years consider eating lacto-fermented vegetables and milk, like sauerkraut, ginger carrots, beets, raw kefir and raw yogurt ... to help rebuild bacteria. But you'll probably have to make them yourself, unfortunately, the stuff at the store isn't really "alive".

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on November 29, 2012
at 11:46 PM

I eat liver on average once per month. I'm concerned about the iron and vitamin A content. I eat beef on a daily basis. What are the symptoms of methane-producing bacteria? I was on antibiotics for acne for 3 years. that completely killed my guy flora.

754ea47f49d14b0d8fd43dec0b5eb932

(55)

on November 30, 2012
at 04:54 AM

@VB, I'm working on doing a metametrix stool assessment sometime in the near future. Hopefully, that'll shed some light on the whole bacteria "issue." Thank you for your help.

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