85% adherence and derogatory friends?
epcooper
Posts: 161 Member
Hi everyone! I just have a couple of questions since I'm so new to this (I've been transitioning gradually and just had my first fully grain-free day yesterday). First of all, I've seen a lot about the idea of eating primal 85% of the time, but it doesn't quite make sense to me. Does that mean 85% of the foods I eat during the day should be grain/sugar-free, or is that measured on a weekly scale or what? I'm still having a hard time figuring out what I CAN eat, and figuring out how to plan meals better since it seems impossible to make something primal quickly (like when I get home from work on Friday and want nothing more than to pick up take out).
Also, since I've made this decision it seems like everyone I know thinks they now have license to comment on my dietary preferences. "Carbs are your friend," "Everything in moderation," and "How are you going to function without energy from carbs?" I don't feel like I have the tools to defend my decision yet (since I AM run down and exhausted without my carbs and sugar). It's annoying and I'm already irritable. How do you deal?
Thanks!
Also, since I've made this decision it seems like everyone I know thinks they now have license to comment on my dietary preferences. "Carbs are your friend," "Everything in moderation," and "How are you going to function without energy from carbs?" I don't feel like I have the tools to defend my decision yet (since I AM run down and exhausted without my carbs and sugar). It's annoying and I'm already irritable. How do you deal?
Thanks!
0
Replies
-
first off welcome and congradulations on your first grain free day.!! As you probably know your body is detoxing from the sugar and wheat and that can make you irritable as well as the first few days( if you're transitioning into ketosis) can be hard. and once you get there it's much easier. I do low carb so i don't know what the rules are as far as primal/ paleo with the 85 % adhereence thing. I think thats only if you want. You dont nessisarily have to follow "rules" and such . I beleive MFP seems to be a little more open minded when it comes to diets and diet plans.
Things that are easy on the go ideas
nuts
pork rinds
string cheese
edamame (dry raosted)
on the go tuna packets
hard boiled eggs
(some ) jerkey ( most has lots of sugar)
quest bars
peanut butter
salami
peperoni
you get more and more creative as you go along;)
as far as take out its actually pretty easy to find just a meat and vegetable dish at alot of resaurants
if not salad and meat
i found a bacon ranch grilled chicken salad at mcdonalds thats low carb that has become my staple go to lunch at the mall!
as for the nay sayers ...don't worry about em! they'll always make comments. As long as you know in your heart that you're doing whats right they can't get ya that bad!
best of luck to u dolll!0 -
People are going to try and convince you that their way of eating is the best. It doesn't matter how they eat, they know what is best for you--vegan, vegetarian ("how can you eat meat"), standard diet ("how can you eat THAT much meat?", "not eating carbs is unhealthy") etc etc. I am guessing that a vegetarian or vegan telling you to quit meat and how unhealthy it is wouldn't bother you so much, you just have to see the other people as rather populous carbatarians
I just nod, smile and go do my thing.
Good for you on cutting out the grains!
MDA says to eat primal at least 80% of the time. What he means is that 80% of your eating should be paleo/primal, day wise, but if you go out in a social setting and have a glass of wine or some chips and dips once in a while you are still doing fine. He doesn't mean to make 20% of your day a cheat. It is just leeway for social settings so that people don't get all upset with strict adherence. And for the first few weeks you should be aiming for 100% clean.0 -
Newbie here. Good to know because I had a few squares (about 6) of Cadbury chocolate last night.0
-
I allow myself one "cheat" meal per week right now. It keeps me from feeling like I'm missing out on the stuff I used to love - Mexican (chips & dip!); pasta, etc. However, that being said, I certainly feel like crap afterwards and generally into the next day! Yet I still do it...odd...
When I first started eating Primally, one of my friends who does Atkins told me, "Liz, eat lots and lots of fat and protein." And he was right. I didn't suffer from carb flu and I think it's because I ate lots and lots of fat and protein. I also found that the weeks I eat less protein and fat, I don't lose as much weight.0 -
If you can, get this book on Amazon. "It Starts with Food" It is a great read and will answer a lot of your questions. Kindle addition is only $9.99.
http://www.amazon.com/It-Starts-Food-Discover-Unexpected/dp/19366088980 -
First, welcome to the tribe.
Second, just so we're clear; "paleo" does not necessarily equal "low carb". I view "paleo" as a template from which we can potentially derive optimal health...and at least for me, low carb does not seem to be optimally healthy. I usually end up with 100-150ish carbs...and I'd say that my diet is 98.44% paleo. (Diary is open for the curious.)0 -
Second, just so we're clear; "paleo" does not necessarily equal "low carb".
I'm aware that it's not necessarily low-carb but for my purposes (fat loss), I'm keeping my carb level relatively low. Just cutting grains out of my diet has cut my carb intake in half (I'm trying to stay around 80-100g), so I understand there will be an adjustment period.
I was really just airing my frustration with people thinking they need to comment on my choice. I've spent months reading and researching everything I can find on diet, and for me, primal/paleo is just what seems right (also, I know there's a distinction between the two, but I haven't decided which is right for me).0 -
I think what people mean about the 15% not Paleo is that you can eat non Paleo foods such as chips, etc without feeling to bad about it because one eats healthy most of the time.0
-
Thanks for the feedback, everyone! I like the idea of having a little leeway....it makes it feel like less of a "diet." And I'm glad I don't have to feel bad for having a little white rice in my sushi rolls tonight. 0
-
If you can, get this book on Amazon. "It Starts with Food" It is a great read and will answer a lot of your questions. Kindle addition is only $9.99.
http://www.amazon.com/It-Starts-Food-Discover-Unexpected/dp/1936608898
I'm still reading The Primal Blueprint right now, but that one will be next my list! Thanks!0 -
The best is yet to come... Next people will tell you you are clogging your arteries, killing you liver and kidneys with protein, burning muscle, ruining your cholesterol, and eventually you will be told you have an eating disorder.
Then when you hit goal weight with ease and your annual check up comes back with a gold star, you can tell them to pound sand.0 -
I second picking up It Starts With Food - I've been paleo/primal for a year now and have read pretty much everything out there, and it really is just amazing in it's clarity.
Some of the best advice I got when I was starting out was to keep the 80/20 in the back of my mind, but don't really aim for it. Shoot for 100% and unless you are super strict and super disciplined, 80/20 is where you'll probably end up. It's more just about giving yourself a little leeway and breathing room than trying to hit actual numbers.
And as for people that feel the need to tell you you're wrong - the easiest thing is to just ignore them. You're going to get it a lot! There are times I can't just let it roll off my back, and my response then is to ask them what books or studies they've read and what their personal experience is eating this way. That usually shuts them up pretty quickly!0 -
Do you have a steamer and a grill (george foreman type?) On the weekend I take out all the meat that I think I'll want to eat for the week. It slowly thaws in the fridge as the week progresses. I live for my crockpot - putting beef and veggie stews on in the morning and it is ready when I get home, Or I throw a pork chop, steak or chicken breast on the grill (8 min to cook) and some veggies in the steamer (15 min) and I have a healthy meal in less that half an hour. I have 2 young kids and work full time so I do cheat and buy the already peeled baby carrots or bags of broccoli already washed and broken up but we also grow a lot of veggies in our garden so I can keep the kids busy picking veggies for dinner while I get changed after work.
It's hard to get into the routine but once you find your groove it is fast!
P.S. I also experimented with a pressure cooker last week and had a super tender, delicious stew ready in 20 min. Of course that doesn't include the peeling and chopping of the veggies, which takes quite a while but I always make sure I make enough for 2 meals so the extra work one day saves me some another day.
Good luck! :-)0 -
I'm just starting out (day two), and I'm planning on adhering for as long as I can and then allow myself a social cheat of sushi with my sister. At this point, I'm not really telling people much about what I'm doing. I just tell them I'm back to healthy/clean eating and leave it at that. I find that a lot of people just assume your brand of healthy is whatever they are accustomed to so they don't question it. And if they offer something I can't have, I just refuse and say it's not really in my eating plan today. Again, people have a tendency to just let that slide because they assume it's part of something they're already familiar with.
As for quick meals, I live for my crock pot. It is the single handed most important item in my kitchen. Last night I chopped up some onions, garlic, tomatoes and mixed it with chicken broth, chicken breasts, seasonings, and bay leaves. I made a big batch and put half in the crock pot to cook overnight and half in a gallon bag and tossed it in the freezer so I have an easy grab and go meal. I can throw that frozen chunk in the crock pot some day next week and put it on low and by the time I get home dinner is served. Side it up with a salad or throw it on some steamed broccoli, and if you have non-primal/paleo's in the house they can eat it with whatever grain-thing they like. 0 -
I'm just starting out (day two), and I'm planning on adhering for as long as I can and then allow myself a social cheat of sushi with my sister. At this point, I'm not really telling people much about what I'm doing. I just tell them I'm back to healthy/clean eating and leave it at that. I find that a lot of people just assume your brand of healthy is whatever they are accustomed to so they don't question it. And if they offer something I can't have, I just refuse and say it's not really in my eating plan today. Again, people have a tendency to just let that slide because they assume it's part of something they're already familiar with.
As for quick meals, I live for my crock pot. It is the single handed most important item in my kitchen. Last night I chopped up some onions, garlic, tomatoes and mixed it with chicken broth, chicken breasts, seasonings, and bay leaves. I made a big batch and put half in the crock pot to cook overnight and half in a gallon bag and tossed it in the freezer so I have an easy grab and go meal. I can throw that frozen chunk in the crock pot some day next week and put it on low and by the time I get home dinner is served. Side it up with a salad or throw it on some steamed broccoli, and if you have non-primal/paleo's in the house they can eat it with whatever grain-thing they like.
As far as "cheats" go, sushi is a likely a fairly benign one. I've had it a few times since I started this journey late last year. Where I would advise people to reconsider ever "cheating" is on wheat. While I don't have cites, I recall some recent discussion on a couple of podcasts that indicated it can take more than a week for the inflammatory effects of even mild wheat consumption to resolve...which means if you're having wheat every weekend, you may never fully experience the benefits of being "wheat-free". (Yes, yes, I know, wheat isn't necessarily evil for everyone all the time...but until you actually eliminate it from your diet, it's hard to know if you're one of the fortunate few or not. So completely eliminate it for 30 days or so, *then* consider if you want to try to reincorporate it into your diet. Based on my research, I have chosen not to.)
And yes, the crock pot is awesome for making convenient versatile meals. Ours is running almost all the time...when not making roasts, it's making perpetual bone stock.0 -
First, welcome to the tribe.
Second, just so we're clear; "paleo" does not necessarily equal "low carb". I view "paleo" as a template from which we can potentially derive optimal health...and at least for me, low carb does not seem to be optimally healthy. I usually end up with 100-150ish carbs...and I'd say that my diet is 98.44% paleo. (Diary is open for the curious.)
Well said, he is right0 -
Where I would advise people to reconsider ever "cheating" is on wheat. While I don't have cites, I recall some recent discussion on a couple of podcasts that indicated it can take more than a week for the inflammatory effects of even mild wheat consumption to resolve...which means if you're having wheat every weekend, you may never fully experience the benefits of being "wheat-free".
This is super important! I believe Robb Wolf says it takes two weeks to get gluten fully from your system, and my son's GI specialist said the same thing at his appointment last week.0 -
First, welcome to the tribe.
Second, just so we're clear; "paleo" does not necessarily equal "low carb". I view "paleo" as a template from which we can potentially derive optimal health...and at least for me, low carb does not seem to be optimally healthy. I usually end up with 100-150ish carbs...and I'd say that my diet is 98.44% paleo. (Diary is open for the curious.)
Well said, he is right
I am so glad this came up! I was about to post a thread asking if Paleo was low carb. I'm new to Paleo - been on it for a week. But for many months before that, I have been eating clean (no processed foods, refined sugar, etc) - so it's been an easy transition so far. I've seen so many posts about Paleo being low carb and being in ketosis to lose weight, but in my limited experience, I still eat plenty of carbs doing Paleo. Currently my food goals are set to 30 carb / 30 protein / 40 fat - which equals to 90 grams of carbs per day. Then, if I exercise on top of that, which I do pretty much every day, I end up eating over 100 grams of carbs per day. That to me is not a low carb diet. Yes, lowER than most, but still not low carb like Atkins.
Would love to hear your thoughts on the subject. :flowerforyou:0 -
So glad that you posted this! I have been eating primal for 9 days now and have been grain free all 9 days. A few days back I was thinking that I was still consuming too many carbs and cut out my yogurt and really felt it last night - I guess many call it the carb flu. I really enjoy my yogurt daily and decided to buy some plain Greek yogurt and give it a try, 14g less carbs for 1/2 cup - sounds good to me. I am trying to only eat 1 fruit per pay and keep my almonds below 2 OZ because I am trying to lose the last 14 LB that seem to keep hanging on for dear life. I did lose 1.4 LB my first week eating Primal and my digestive issues are getting better so I think that I made the best decision for me. I am just ignoring the comments made by others, I have to do what is best for my body. 0
-
First, welcome to the tribe.
Second, just so we're clear; "paleo" does not necessarily equal "low carb". I view "paleo" as a template from which we can potentially derive optimal health...and at least for me, low carb does not seem to be optimally healthy. I usually end up with 100-150ish carbs...and I'd say that my diet is 98.44% paleo. (Diary is open for the curious.)
Well said, he is right
I am so glad this came up! I was about to post a thread asking if Paleo was low carb. I'm new to Paleo - been on it for a week. But for many months before that, I have been eating clean (no processed foods, refined sugar, etc) - so it's been an easy transition so far. I've seen so many posts about Paleo being low carb and being in ketosis to lose weight, but in my limited experience, I still eat plenty of carbs doing Paleo. Currently my food goals are set to 30 carb / 30 protein / 40 fat - which equals to 90 grams of carbs per day. Then, if I exercise on top of that, which I do pretty much every day, I end up eating over 100 grams of carbs per day. That to me is not a low carb diet. Yes, lowER than most, but still not low carb like Atkins.
Would love to hear your thoughts on the subject. :flowerforyou:
I think the LC/VLC crowd latched onto paleo because it's really a good fit for them, but paleo is so much more than just LC. There are differing opinions on how many carbs are ideal for people (and I suspect there are likely some individual variances), but I don't believe there are many in the paleosphere who hold a view that paleo has to be VLC.0 -
First, welcome to the tribe.
Second, just so we're clear; "paleo" does not necessarily equal "low carb". I view "paleo" as a template from which we can potentially derive optimal health...and at least for me, low carb does not seem to be optimally healthy. I usually end up with 100-150ish carbs...and I'd say that my diet is 98.44% paleo. (Diary is open for the curious.)
Well said, he is right
I am so glad this came up! I was about to post a thread asking if Paleo was low carb. I'm new to Paleo - been on it for a week. But for many months before that, I have been eating clean (no processed foods, refined sugar, etc) - so it's been an easy transition so far. I've seen so many posts about Paleo being low carb and being in ketosis to lose weight, but in my limited experience, I still eat plenty of carbs doing Paleo. Currently my food goals are set to 30 carb / 30 protein / 40 fat - which equals to 90 grams of carbs per day. Then, if I exercise on top of that, which I do pretty much every day, I end up eating over 100 grams of carbs per day. That to me is not a low carb diet. Yes, lowER than most, but still not low carb like Atkins.
Would love to hear your thoughts on the subject. :flowerforyou:
I prefer the terms slow carb or smart carb - more honest (to me, at least) as to what paleo and primal are at their core.0 -
Second, just so we're clear; "paleo" does not necessarily equal "low carb".
I'm aware that it's not necessarily low-carb but for my purposes (fat loss), I'm keeping my carb level relatively low. Just cutting grains out of my diet has cut my carb intake in half (I'm trying to stay around 80-100g), so I understand there will be an adjustment period.
I was really just airing my frustration with people thinking they need to comment on my choice. I've spent months reading and researching everything I can find on diet, and for me, primal/paleo is just what seems right (also, I know there's a distinction between the two, but I haven't decided which is right for me).
(Maybe you should try the paleo/primal thing a while before you decide it is necessary to cut carbs, too? I cut grains but not carbs and lost 5 lbs in two weeks without changing anything else. - just a suggestion if you are crabby.)
I don't discuss it with people at work - if they ask I just say I choose not to eat grains now. Then everyone chimes in on their opinions and theories etc and I stay quiet now and let my health speak for me 0 -
I'll definitely see how my body reacts to cutting out grains before focusing too closely on my carb intake. Like I said, I'm aiming for 80-100 grams, but I'm not that concerned if I go over since I know those carbs are coming from fruit, veg, and yogurt.0
-
I'm not sure if this was mentioned, but I greatly benefitted from doing Whole30 (whole9life.com/whole30). It's a more strict version of paleo for 30 days, no cheats.0
-
I'm not sure if this was mentioned, but I greatly benefitted from doing Whole30 (whole9life.com/whole30). It's a more strict version of paleo for 30 days, no cheats.
I've thought about this, but I don't know that now is a good time for me. My husband is coming home from Afghanistan in 2 weeks, and I worry I'll feel really bad if I don't stick to it once my routine gets thrown off.0 -
I'll definitely see how my body reacts to cutting out grains before focusing too closely on my carb intake. Like I said, I'm aiming for 80-100 grams, but I'm not that concerned if I go over since I know those carbs are coming from fruit, veg, and yogurt.
I think that carb target is just fine. Generally "they" say 50-100g carb daily for weight loss, 100-150g daily for maintenance. That's very different from the VLC targets, and most people will probably not be in ketosis with those levels of carbs (I'm really talking out my a** here because I have no clue).
With a low cal / low fat diet, I'm betting most people have significantly more than 150g per day, so compared to that or SAD diet, Paleo/Primal is "low carb".
Sushi: One thing to know is that for some reason, sushi causes a SIGNIFICANT blood sugar spike for diabetics. My BIL who wears a pump can not eat sushi without planning to adjust his insulin and he always has to take extra readings to test his levels after. When I had gestational diabetes, I really saw the same thing. Big spike in sugar readings and it took longer to come down to normal levels. I think it's because (1) even though each piece is small and you think you are only consuming a little bit of rice, you end up eating a TON of rice overall. (2) it so good, you eat way too much (well, I do). (3) I have no clue why.
I just eat sashimi now. It's not as fun. And if I know I'm going to a sushi restaurant, I bring my bottle of Coconut Aminos with me to use instead of soy sauce.0 -
Second, just so we're clear; "paleo" does not necessarily equal "low carb".
I was really just airing my frustration with people thinking they need to comment on my choice. I've spent months reading and researching everything I can find on diet, and for me, primal/paleo is just what seems right (also, I know there's a distinction between the two, but I haven't decided which is right for me).
When I first started, I mentioned to my sister that she should do the primal diet with me. Her first statement was "caveman died at the age of 30". And then next... "watch Forks over Knives and read the China study". It was like she was programmed to say it.
I just shut up and decided not to talk to her about it anymore. I'll eat my delicious and healthy meals, hopefully lose 11 more pounds before Thanksgiving when I see her next, and smile as I enjoy the turkey.0 -
First, welcome to the tribe.
Second, just so we're clear; "paleo" does not necessarily equal "low carb". I view "paleo" as a template from which we can potentially derive optimal health...and at least for me, low carb does not seem to be optimally healthy. I usually end up with 100-150ish carbs...and I'd say that my diet is 98.44% paleo. (Diary is open for the curious.)
Well said, he is right
I am so glad this came up! I was about to post a thread asking if Paleo was low carb. I'm new to Paleo - been on it for a week. But for many months before that, I have been eating clean (no processed foods, refined sugar, etc) - so it's been an easy transition so far. I've seen so many posts about Paleo being low carb and being in ketosis to lose weight, but in my limited experience, I still eat plenty of carbs doing Paleo. Currently my food goals are set to 30 carb / 30 protein / 40 fat - which equals to 90 grams of carbs per day. Then, if I exercise on top of that, which I do pretty much every day, I end up eating over 100 grams of carbs per day. That to me is not a low carb diet. Yes, lowER than most, but still not low carb like Atkins.
Would love to hear your thoughts on the subject. :flowerforyou:
I think the LC/VLC crowd latched onto paleo because it's really a good fit for them, but paleo is so much more than just LC. There are differing opinions on how many carbs are ideal for people (and I suspect there are likely some individual variances), but I don't believe there are many in the paleosphere who hold a view that paleo has to be VLC.
Agreed.
Firstly, I latched onto paleo and primal for the fact that both plans promote what I consider to be very healthy food. I might have a few differences with both plans, but overall they are the best as far as modern eating plans go. Of course, if one could truly eat what hunter/gatherers eat, it would be even better imo and experience.
I also go very low carb (I think? 10% of my diet is carbs, and only about 5% of that is simple carbs), not because I think I have to in order to follow primal or paleo plan, but because grains, sugars, legumes, and most fruit don't work for me and my issues. If I were to get those issues resolved, I would add back far more healthy carbs, but plan to be grain and legume free permanently. For now, most of my carbs come from non starchy vegetables and I feel great.0 -
Well ... I think I stumbled into Paleo/Primal without realizing it! I like "primal" ... screaming is cathartic.
I began my journey by latching onto a rancher about an hour away from me who raises beef, pork, chicken and lamb the old-school way. His beef is 100% grass fed. His other critters get some grain, but all organic and NON-genetically modified, and spend most of their time pasturing on green grasses. I discovered how my meat should have been tasting all along!
I quit wheat AND corn to loose weight and then started reading the studies that tell me I made the right decision. Go figure.
I count calories for the purpose of losing my weight ... I keep myself honest to myself by tracking everything. At the end of the day I'll look at the nutrient data and find that I almost always get at least 50% of my calories from fat! And a LOT of it is animal fat. But you know what? I feel great, really great. More alert, not hungry even though I net 1200 calories a day, a LOT more energy, even at the end of the day.
My carbs come from fruits and vegetables, most of which I get locally and seasonally. I also indulge in dairy as there is a dairy farm just a mile away that does not have even one Holstein in the herd ... all the girls are "old-school" Gurnsey and Jerseys. I drink raw, whole milk and all my allergies to pollens and molds and whatever else are gone. It feels awesome not to get up in the morning and sneeze my head off! He also offers drinkable yogurt, butter, cheese and milk caramel, but these are pasturized because Texas law (he sells these items "off ranch" in addition to his little farm store).
I'm not following any rules, just doing what works for me. Quitting wheat has done a world of good for me, as has sourcing all my food from high-quality, local sources.
I figure life is short and we eat to live. So we should eat what makes us really healthy and really happy and we are all unique. 0 -
Well ... I think I stumbled into Paleo/Primal without realizing it! I like "primal" ... screaming is cathartic.
I began my journey by latching onto a rancher about an hour away from me who raises beef, pork, chicken and lamb the old-school way. His beef is 100% grass fed. His other critters get some grain, but all organic and NON-genetically modified, and spend most of their time pasturing on green grasses. I discovered how my meat should have been tasting all along!
I quit wheat AND corn to loose weight and then started reading the studies that tell me I made the right decision. Go figure.
I count calories for the purpose of losing my weight ... I keep myself honest to myself by tracking everything. At the end of the day I'll look at the nutrient data and find that I almost always get at least 50% of my calories from fat! And a LOT of it is animal fat. But you know what? I feel great, really great. More alert, not hungry even though I net 1200 calories a day, a LOT more energy, even at the end of the day.
My carbs come from fruits and vegetables, most of which I get locally and seasonally. I also indulge in dairy as there is a dairy farm just a mile away that does not have even one Holstein in the herd ... all the girls are "old-school" Gurnsey and Jerseys. I drink raw, whole milk and all my allergies to pollens and molds and whatever else are gone. It feels awesome not to get up in the morning and sneeze my head off! He also offers drinkable yogurt, butter, cheese and milk caramel, but these are pasturized because Texas law (he sells these items "off ranch" in addition to his little farm store).
I'm not following any rules, just doing what works for me. Quitting wheat has done a world of good for me, as has sourcing all my food from high-quality, local sources.
I figure life is short and we eat to live. So we should eat what makes us really healthy and really happy and we are all unique.
You are an inspiration, thanks for sharing your story. As more and more people realize that they can go directly to farmers (sometimes breaking laws that are in place to protect business, not consumers, ie raw milk) then there will be more and more farmers who choose to provide responsibly farmed, healthy products. I live in the Arctic, so my access is almost nil, but almost everywhere else, better foods can be obtained with a little bit of effort and persistence.0
