So a general overview:
I've been paleo for over 2 years. I used to be vegan, I used to work out 4x a week, was very lean and strong. I then started commuting to a new job and then comfort eating and put on about 2 stone in 3 months. I've never been able to lose this weight gain even after going paleo (I now eat meat). My partner is off on a business trip for 3 weeks, so I figured this was a good time to play around and hack with my diet and I'd like some help/ suggestions of what to try.
What I eat already:
I'm not super strict paleo in that I have milk in my tea and coffee. I usually skip breakfast or just have a coffee. For lunch I have one of the following: homemade salad - with hams/ cured meats, olive oil, sundried tomatoes, olives, or a "protein box" from POD - this is a smallish box of eggs, ham, salmon and chicken, sometimes a crayfish and avocado salad from pret. Dinner is usually bigger and varies - I like french cooking so creamy sauces with chicken and veggies, chilli - no rice, steak & celeriac chips etc. I have a couple of glasses of red wine in the evening maybe twice a week.
What I'm thinking of doing:
Keeping a more precise food diary and tracking weight every day.
Cutting out milk and dairy. Giving up drinking the red wine for a bit :(. I thought perhaps I'd try a different hack each week and see what works (maybe that time scale isn't long enough?).
Trying intermittent fasting? Trying eating carbs (veggi carbs no grains) and protein at different meals. Lowering my protein content and upping my fat content (not sure exactly how I can do this). Any other ideas?
I know exercise doesn't make a huge difference with weight loss, but I'd like to get back into it again slowly, so I though during this time I could try weights/ kettle bells for half hour in the mornings.
Advice really appreciated, I want to track progress as closely as possible and see what really makes a difference. I'd really like to lose at least half of what I put on. :)
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There are calculation sites that use USDA food-nutrition database such as http://nutritiondata.self.com/
Everything is not always helpful such as the inflammation factor or the nutritional target map but it is generally good, sign in and create a good diet. About 1 gram protein per kg weight is probably a good target, keep fructose + half of sucrose low, around 20 grams may be good, achieve good micronutrient levels and a more paleo diet will also probably help and improve as much as you can in a given time.
That all sounds great, however 3 weeks time is not enough to evaluate results, so stick with it longer. I found that IF was the best way to control caloric intake for me as I was cutting out 1 meal that I ate from habit and not hunger.