My paloe/primal friends?

tmaksparkie

first off I don't want anyone to tell me this is not healthy, I have done my own research and this works for me.

My question, I have lost a lot of weight but for the last 3 months I have been up and down the same 3-5 lbs, will anyone that eats this way take a look at my diary and tell me what I should do. I do eat a few grains here and their. Thanks

LadyT02182011

Try watching your sodium and see if that helps. That's usually a significant factor in weight loss. Aim for around 1500mg if you can (not hard to do) but definitely aim for under the alloted 2500mg.

freerange

A couple things, first congratulations, on your success so far, you have done great.

I looked at your diary for the last 4 days, if that is representative here is what I noticed, sodium is kind of high, and your carbs are a little high for optimum weight loss. I didn’t look to see what kind of exercise you are doing.

Here is what I would do, try to cut down on the sodium, and get your carbs back down to 50 or so for a couple weeks see if that helps.

tmaksparkie

How do I get carbs down to 50g and eat enough calories? I agree with the sodium, just trying to tweak it to start losing again. Thanks so far keep them coming.

tross0924

Well I'm not a Paleo guy, but if it's been 3 months at the same weight then I'd say you in a state of balance. You could try cutting your calories by say 150 or so a day. That might be one way to get your carbs lower if that's what you want. Or you bump up your burn a bit. I wouldn't start with anything drastic, but make a small change and stick with it for a month or so and see what happens. GL

labgirl3

Well, your diary looks pretty darn good to me (close to mine, anyway). I keep my carbs under 75g a day typically, and sodium around or under 1500. I think adding more veggies might help, and also possibly cutting out the protein drinks in favor of real food.

Here's an article I just read that might help you - I am "guilty" of all of the things he mentions (nuts, protein shakes, large breakfasts). I've thought about tweaking things the next time I get stuck, but I'm not sure intermittent fasting is the way to go for me, especially since I work out in the AM.

http://fitnessblackbook.com/diet-tips/martin-berkhan-scorch-through-your-fat-loss-plateau/

BR1986FB

Have you looked into intermittent fasting? I had hit a mini plateau and it kickstarted my progress again.

EDIT: Duh...just saw the post above me. IF does work.

bobspdx

I would start tracking your sugar. I have mine set to 30g per day but I try to keep it even lower than that. Once I started tracking sugar, I seemed to have gotten out of my plateau. It is amazing how much sugar is in food that you would never expect.

Also, I agree with others about cutting out the protein powder and replace it with real protein.

freerange

How do I get carbs down to 50g and eat enough calories? I agree with the sodium, just trying to tweak it to start losing again. Thanks so far keep them coming.

Take a look at your high carb items, and just find something to eat instead of that. I know sounds simple but isn’t in real life. You should be able to see my diary, if you want some ideas of how I do it.

Another thing, make sure you are in a calorie deficit, eating low carb will not cause you to lose weight if you are eating more than you are expending.

freerange

Another question, is this typical of how you ate while you were losing?

tmaksparkie

No it is not typical, actually here is a little backround, I started in Dec 2009 and did a program that is low carb, low fat, low cals under doctor supervision. So I was eating for that program 800-1000 cals/day, under 100g carbs normally around 70-80g, protein was at 110g, and fat was at 20g. That is how I lost all my weight but you could not exercise on that program because of the deficit was to great. I started to have for bad mood swings and doc said it was because both fat and carbs were low for such a long time. So I transitioned off and yes gained weight back, and now I eat like I do, I don't want to go back on this plan because then I cannot go to the gym and I think I lost a lot of muscle along with fat doing it. I am currently at
5'4"
156lbs
30%BF using my scale

I forgot to mention I have a bodybugg and I burn on a non gym day 2100cals and every time at the gym is between 300-500cals 3x a week depending on my cardio I do.

labgirl3

Are you lifting weights? I find that is really key to maintaining muscle mass (along with getting adequate protein - and it sounds like you are).

tmaksparkie

Yes I lift weight, heavy weights 3x a week and cardio after that for 20 min.

freerange

Well, it looks like you are set up pretty good, you’re at a 600 cal deficit, you are exercising, really the only advice (remember I’m not an expert or a doctor) is to cut your carbs to 10-15% get your protein to around 1g per pound of lean body weight, and fill the rest with healthy fat, nothing wrong if your protein is higher, but I would try for at least that. Cut the sodium back a little too.

We are all different, and for me staying around 50 (net carbs) has been working pretty good so far. I plan on bumping that up to 100-150 once I reach my goal.