New to Paleo - MFP Goal Settings?
nynvilva
Posts: 54
Hi All,
I am newer to Paleo; about 4 weeks with some minor indulgences here or there… This week I have noticed a decrease in my energy level and a plateau in my weight loss (actually gained a half a pound). I have been reading some blogs and discussions in this group and am wondering if what I am eating seems to be the cause (e.g. fruit).
My MFP goals are the default (e.g. Carbs = 55%, Protein = 15%, Fat = 30%, Fiber = 13.8g, Sugars = 24g, etc.), and I was curious if you customize yours to be a better fit to the Paleo life style.
My diary is public, so please feel free to take a look. Any advice or feedback would be greatly appreciated! Thank you!
I am newer to Paleo; about 4 weeks with some minor indulgences here or there… This week I have noticed a decrease in my energy level and a plateau in my weight loss (actually gained a half a pound). I have been reading some blogs and discussions in this group and am wondering if what I am eating seems to be the cause (e.g. fruit).
My MFP goals are the default (e.g. Carbs = 55%, Protein = 15%, Fat = 30%, Fiber = 13.8g, Sugars = 24g, etc.), and I was curious if you customize yours to be a better fit to the Paleo life style.
My diary is public, so please feel free to take a look. Any advice or feedback would be greatly appreciated! Thank you!
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Replies
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From my own personal experience, less to no fruit (especially bananas which are super high carb for a fruit, stick to citrus if you absolutely crave fruit) and no tomatos and more leafy greens. That was enough for me to get another 10 lbs off. Then, losing the last 10 pounds is where it starts to seem impossible. Best of luck!
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Looking at only a few days, it seems you're down in the sort of, "paleo weight loss range" of 100g/day or less, for carbohydrates which is good. The problem (or really, A problem) is that you have not made up the macro-nutrient deficit with fat or protein. Simply put, your body gets energy from one of those three macros. Eating a SAD kind-of-diet, for instance, has you getting a bunch of energy from carbs. What you've done, nutritionally speaking, is axed those carbs (that is, fuel) without replacing it with anything. It seems logical to me that you'd be suffering a lack of energy, then. I suppose, it could cause a plateau also as your metabolism down-regulates but that's beyond my skills and knowledge to determine.
I say up your fat intake, and probably protein too. You may have to increase calorie allowance to accommodate.
That's my (decidedly novice) take on it.0 -
Thank you guys for your input! I will take your advice and add some more protien and fat into my diet, and remove the high-carb fruit/veggies like bananas and tomatoes (I do love me some tomatoes though! :-( ). Aside from adding more meat (I do not eat seafood, so I am referring to chicken, pork, and beef mainly here), do you have any other suggestions on what to add?
Thank you again!0 -
Thank you guys for your input! I will take your advice and add some more protien and fat into my diet, and remove the high-carb fruit/veggies like bananas and tomatoes (I do love me some tomatoes though! :-( ). Aside from adding more meat (I do not eat seafood, so I am referring to chicken, pork, and beef mainly here), do you have any other suggestions on what to add?
Thank you again!
Good fats, like avocados, almonds or almond butter. I have some avocado almost every morning, and cook my food in coconut oil for the MCTs.
15% protein sounds soo low to me! I aim for 1 gram of protein per lb of lean body mass. I weight lift, so getting in my ~120g of protein is very important, and helps me feel full and repair my muscles.0 -
Paleo folks are quite enamored with coconut (oil) for adding some fat around the margins. I don't use coconut oil on account of cost and availability, so I use olive oil more often. Aside from adding such oils and just utilizing foods that are high in fat, such as another paleo-favorite, avocados. Then of course, you have the world of meat (bacon!). Beef tends to be higher in fat than pig, which is higher than chicken (I think...). Lastly, always consider eating more eggs, I say.0
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more calories!! also more fat and more protein! im 5'5 150 lbs and medium active and i am losing inches at 1900-2100 calories a day. i eat 100g protein a day as a minimum, 100g of fat as a minimum, and fill up the rest with carbs or more protein and fat 0
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Thank you all again for some great feedback! I have changed my goal settings to Protein = 40% (120g), Fat = 30% (40g) and Carbs at 30% (90g). Hopefully this will help me stay on track better. I will also add some more avocado and fattier (but still healthy) meats and remove the high(er) intake of fruits. I generally use EVOO as it’s easier to get a hold of, but I will keep my eyes out for coconut oil and give it a whirl for sure!
Being originally (err… still…) a habitual calorie counter it will be harder for me, mentally, to increase my caloric intake each day. I am 5’1” 127lbs, essentially sedentary (I know I need to add exercise to my regime), so according to MFP, which who knows how exactly accurate that is, to sustain my wait I would need to eat 1540 calories so at 1200/day that’s a deficit of 340, which “ought to” equate to 0.7lbs/week. However, I do absolutely see the science behind EM2LW and the results folks have had on here… so long as it’s the right sort of eating and not fast food or something. However, I am open to trying! It will just be hard :-)
Thank you all again for great feedback and advice!0 -
I would still add more fat or switch around the fat/protein settings giving yourself 40% fat. its cheaper, and if your not doing much for heavy lifting you don't really need the protein, and the fat will make you feel more full for longer
i need to eat 100g fat a day or else i don't lose at all... it took me about 3 months to stop being afraid of the fat and calories, but now i only track loosely0 -
Thanks again! I changed my settings to: Carbs = 20%, Protien = 35%, and Fat = 45%. I also consumed roughly 200 more calories than I am "supposed" to today. Let's see how this goes :-) Thanks again!0
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Agree with posters who say increase your protein - also include coconut oil, almond/coconut flour, eggs and MEAT (yum). Don't ditch the fruit too much - bananas are great for you and while other fruit do contain natural fruits, as long as you don't eat too much I wouldn't discount them as they are a easy on the go snack.0
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I won't nix fruit altogether... not only do I like it a lot, but I also hate to waste! Today was a good day in terms of energy level and overall body wellness. Thank you for your advice!0
