Wanted to introduce myself and have some q's.

deanna198888 · May 2013

Hello everyone. I am new to Paleo, my husband and I started our new lifestyle change on Monday and so far so good. I cannot believe how quickly my sense of taste has changed. Things that didn't taste good before now taste amazing. Avocados taste so rich and creamy, raspberries so sweet. I realize now that years of eating sugar and junk had really limited what actually tasted good to me, I only wanted more junk. I am feeling so much better physically which I didn't expect in such a short amount of time.

I do have a couple questions. First, is it normal to have stomach issues in the beginning? I have been spending a lot of time in the bathroom and was wondering if maybe its my body detoxing. My husband has not had a change in his bm's but his diet was a lot better than mine prior to the change. Second, what do I need to eat to maximize weight loss? I cut out fruit beginning today and am cutting back on nuts. I know its not recommended to weigh often but I weighed yesterday and was disappointed to see that I had not lost anything but my clothing is fitting better. And last but not least, how many are too many calories for weight loss?

I really want to make the most of this lifestyle and be the healthiest me possible. I would love if someone could look at my food journal and see if there is anything that might be a bad idea. Today's journal is more indulgent than a typical day due to being my birthday, I ate a giant steak.

Akimajuktuq · May 2013

Hello!

My lifestyle may be called ketogenic primal. So, I eat a very high fat, low carb diet based on real food. Not perfect, but I do the best I can.

My digestion has improved immensely, however, in the beginning I had some loose stools and still do occasionally.

I weigh every day, just to get the lowest for the week. Don't let the scale be anything other than a tool. body measurements are better. Fluctuations in weight are huge from day to day. You'll drive yourself crazy if you focus on the scale. How about shift your focus to how you FEEL? If your clothes are looser, you HAVE lost fat.

Don't be in a rush to lose weight. You are just starting out, but once you've lost the weight, what's the plan? To go back to how you were eating before? How well will that work? I am losing weight slow but steady (after losing very fast for the first 6 months) and that's fine. There's no finish line for me because this is my lifestyle for the rest of my life.

I limit fruits, but small amounts of nuts work fine for me. Everyone is different.

I eat steak all the time. But because I need lots of fat, I fry it in butter (or any other healthy fat) too. Yum

Edit: Your protein level is quite a bit higher than fat. Depending on what you are doing (ie if you are body building then I get it) 20-30% protein is good, the rest being fat... Love your carbs; looks like I was preaching to the converted. lol

MikeFlyMike · May 2013

"I ate a giant steak"..
Now you are on the right track! Keep up the good work.

Think of paleo/primal two ways; as a diet where you can/will/might lose weight AND/OR a lifestyle where you will be the healthiest human your body is capable of.

I did lose weight - BUT it is the lifestyle that will change your life.
there is a reason you aren't supposed to weigh yourself. Some people get discouraged when they don't see results - but the scale shouldn't be the results you are measuring.

I did frequent bodyfat testing because my goal was to lose fat. The scale measures the whole body. We don't want you to lose muscle!

"They" also don't recommend you get fixated on calories - for the same reason. Your own caloric needs will change daily. Somedays I eat 3500 - some 1000. I don't count anymore for that reason. I eat a TON of fat and protein and my intake is pretty self regulating.

Do read It starts with food or Robb Wolfs Paleo Diet book (or primal blueprint by Mark Sisson) - or hell.. all three.
It is critical that you understand what you are doing and why rather than just "don't eat X or Y".

Lots of meat and veggies - good work. I personally wouldn't touch ranch dressing or caesar dressing (or really anything other than vinegar and oil). FILLED with crap oils that are more harmful for you than a slice of cake.
You probably need more fat in your diet too at first blush.

deanna198888 · May 2013

I am going to try to keep my carbs very low. I have a family history of diabetes and have had GD in both of my pregnancies. My OB told me I have some form of insulin resistance going on. I have a normal a1c and after meals readings are normal but have an occasional high fasting. I am going to try to go no fruit and only very low carb veggies until I am maintaining my weight.

I do plan on keeping this way of eating after I lose weight. I am trying to not look at it as a diet and so far I have made it longer without cheating then ever before. I have a lot of weight to lose though so I feel like I should be losing a lot right away. I am 250 and only 5'2 so I need to lose over 100lbs.

What would you suggest I do with my protein? Eat less protein and more fat? I don't do much exercise besides housework and just started the squat challenge yesterday but do plan on doing more exercising.

deanna198888 · May 2013

"I ate a giant steak"..
Now you are on the right track! Keep up the good work.

Think of paleo/primal two ways; as a diet where you can/will/might lose weight AND/OR a lifestyle where you will be the healthiest human your body is capable of.

I did lose weight - BUT it is the lifestyle that will change your life.
there is a reason you aren't supposed to weigh yourself. Some people get discouraged when they don't see results - but the scale shouldn't be the results you are measuring.

I did frequent bodyfat testing because my goal was to lose fat. The scale measures the whole body. We don't want you to lose muscle!

"They" also don't recommend you get fixated on calories - for the same reason. Your own caloric needs will change daily. Somedays I eat 3500 - some 1000. I don't count anymore for that reason. I eat a TON of fat and protein and my intake is pretty self regulating.

Do read It starts with food or Robb Wolfs Paleo Diet book (or primal blueprint by Mark Sisson) - or hell.. all three.
It is critical that you understand what you are doing and why rather than just "don't eat X or Y".

Lots of meat and veggies - good work. I personally wouldn't touch ranch dressing or caesar dressing (or really anything other than vinegar and oil). FILLED with crap oils that are more harmful for you than a slice of cake.
You probably need more fat in your diet too at first blush.

The dressing was a splurge. It is my birthday and I was debating cheating and decided that no, I am doing too good so I just decided to indulge in some ranch dressing instead. I am not sure about how to get more fat in my diet. I have thought about eating 1TSP of coconut oil straight a couple times a day. I have been trying to find out online what I should be eating fat and protein wise but it seems like there is a lot of conflicting information.

MikeFlyMike · May 2013

sounds like you are giving it the right thought.

Cook with oil if you aren't. (and I mean excellent olive oil, butter, bacon grease etc).
Try to get your protein to be .5-1.0g of lean body mass minimum.
(or shortcut and eat a half gram of protein per lb)
I would try to move some weight though - add some more body weight stuff etc - don't have to go crazy.

There was just a day or two that looked like they were low fat. Adding coconut oil is awesome. I like butter in my coffee.
Good on the avocados. Good on the red meats. careful with the nuts - good fat but can be abused.

Anytime you have a chance at some pacific salmon - dive in.

deanna198888 · May 2013

Thanks a lot for your help Mike, I am def going to take your advice and you were really helpful.

pen2u · May 2013

You seem to have the mindset for success in that you realize this is for life, not just until you reach your goal weight. That's when it all clicked for me too. You don't have to suffer through cravings if you don't look at the forbidden food as anything you'd want to put in your body. Kind of like when I worked the register at a store - the money didn't look like real money (in other words it never tempted me) because it wasn't mine to take. It might as well have been Monopoly money.

I agree about using the scale only as one tool to measure progress. Since January I've mostly been eating on the primal plan (one or two gluten-free grain indulgences) and have lost several more inches but zero pounds.

Good luck to you! You've totally got this.

deanna198888 · May 2013

You seem to have the mindset for success in that you realize this is for life, not just until you reach your goal weight. That's when it all clicked for me too. You don't have to suffer through cravings if you don't look at the forbidden food as anything you'd want to put in your body. Kind of like when I worked the register at a store - the money didn't look like real money (in other words it never tempted me) because it wasn't mine to take. It might as well have been Monopoly money.

I agree about using the scale only as one tool to measure progress. Since January I've mostly been eating on the primal plan (one or two gluten-free grain indulgences) and have lost several more inches but zero pounds.

Good luck to you! You've totally got this.

Thank you! This is really the first time I have been able to eat healthy and not think of it as a daunting task. Even when I was skinny I ate crap and never felt good but blamed it on everything but my diet. Now since I already feel so much better its easier for me to turn down foods that I know taste good but are horrible for my body. I even walked through the bakery yesterday with very little temptation. I am feeling good physically and mentally and am actually very proud of myself for how well I am doing.

SDSchwab · May 2013

Hi,
I REALLY recommend you don't cut out fruits and nuts. Paleo is all about eating real foods, not restricting them. It is intended to be a lifestyle change, not a short-term fix, so if you artificially add rules, you'll make it harder to maintain. There are tons of great paleo recipes out there that provide healthy substitutes for modern cuisine. For example check out http://paleodietlifestyle.com/fruit-pudding/.

As far as our stomach issues, I had the same problem when I first started. It goes away once your body adjusts.

As far as caloric intake, the idea behind paleo is that you don't need to count calories. I know, I know I'm using a calorie counting app as well, but that's more for tracking purposes than caloric restriction. If your clothes are fitting better, don't worry about the number on the scale. There are lots of factors (such as the amount of water in your diet) that can inflate those numbers. The weight loss will come in time, but its not as important as how you feel.

justaspoonfulofsugar · May 2013

for those that need to lose weight it is recommended to keep nut and fruits to a minimum as it can impede weight loss.
I have an issue with fruit as I have been very sugar sensitive.I eat fruit(berries)but only once a week or every 2 weeks.
Go with what feels right for your body..listen to what your body tells you.
Once you have been primal for a longer period of time you will be able to understand your body's signals better.
It's all a learning process and takes time to get it right.
I have been on this path for the past 2 years but only in the past 2 months have I felt like I have really figured out what works best for me.
Also,ignore the scale..look at body measurements and go by how your clothes feel..this is important.
Best of luck on this journey

frantim528 · May 2013

My philosophy on the whole weight loss thing is "Eat better and get moving!" I agree with everything above. As far as exercise goes, find something that you like to do that involves moving and do it. Walk, bicycle, garden, golf, whatever. Then throw in a little strength training once or twice a week with kettle bells or body weight exercises.

When I started this a couple years ago I had 100 lb to lose. At first it seems insurmountable. I mean holy crap 100 lb! But, after I had lost 60 lb and people were telling me I looked great I could see the light at the end of the tunnel and finally started to think "Ican do this". the journey of a 1000 miles starts with the first step. It sounds like you've started off on the right path, just take it one day at a time.

AshleyPaleo · May 2013

When I started eating paleo/primal my body went into a shaky/crampy/headache/upset stomach shock. I was used to eating almost 90% frozen meals (lean cuisines and other packaged diet foods) when I added fruit/veggies/meat/fat, my stomach was so upset. I eat at least 2 servings of fruits and nuts, regardless of all the bad rep fruit gets when it comes to losing weight. I eat, and I lost and am still losing.

tekwriter · May 2013

I just started last wednesday. i am having a little gastric trouble also, but it is a welcome change becaiuse normally it is the other way since I am hypothyroid. I have been eating fruits and nuts. I wanted to make sure I stuck with it in the beginning so I didn't cut out my fruit. I am checking every day, but will take an average on Wednesday morning. It has been easy except for getting enough calories in. I have been track and I am only coming in around 1000 a day or less, and my protien never comes near what it says it should be. I am a little worried about that. I guess i will try adding some fat to my diet as suggested.

Dragonwolf · May 2013

sounds like you are giving it the right thought.

Cook with oil if you aren't. (and I mean excellent olive oil, butter, bacon grease etc).
Try to get your protein to be .5-1.0g of lean body mass minimum.
(or shortcut and eat a half gram of protein per lb)
I would try to move some weight though - add some more body weight stuff etc - don't have to go crazy.

There was just a day or two that looked like they were low fat. Adding coconut oil is awesome. I like butter in my coffee.
Good on the avocados. Good on the red meats. careful with the nuts - good fat but can be abused.

Anytime you have a chance at some pacific salmon - dive in.

Second the cooking with oil. Make coconut oil your best cooking friend.

My favorite breakfast is bacon cooked in a little bit of coconut oil (to add the lovely MCTs, and to keep the bacon from sticking before its own fat starts to melt), and eggs, cooked in the same skillet as the bacon, with all the oil left over. Filling, about 350 calories (if you're keeping track), and tasty.

I also found venison steak medallions ("dollar steaks") to be phenomenal when cooked in coconut oil. The venison flavor combines fantastically with the coconut flavor.

Dragonwolf · May 2013

Hello everyone. I am new to Paleo, my husband and I started our new lifestyle change on Monday and so far so good. I cannot believe how quickly my sense of taste has changed. Things that didn't taste good before now taste amazing. Avocados taste so rich and creamy, raspberries so sweet. I realize now that years of eating sugar and junk had really limited what actually tasted good to me, I only wanted more junk. I am feeling so much better physically which I didn't expect in such a short amount of time.

I do have a couple questions. First, is it normal to have stomach issues in the beginning? I have been spending a lot of time in the bathroom and was wondering if maybe its my body detoxing. My husband has not had a change in his bm's but his diet was a lot better than mine prior to the change. Second, what do I need to eat to maximize weight loss? I cut out fruit beginning today and am cutting back on nuts. I know its not recommended to weigh often but I weighed yesterday and was disappointed to see that I had not lost anything but my clothing is fitting better. And last but not least, how many are too many calories for weight loss?

I really want to make the most of this lifestyle and be the healthiest me possible. I would love if someone could look at my food journal and see if there is anything that might be a bad idea. Today's journal is more indulgent than a typical day due to being my birthday, I ate a giant steak.

I bolded a couple of statements in your quote to highlight an issue that's common to MFP in general - you're on a new way of eating (WOE) for less than a week, and are disappointed because you haven't lost any weight. It's only been a week, relax. This isn't Biggest Loser, you're not going to see a huge drop immediately (and even if you do, it's going to be water weight, anyway).

Even more, you've said your clothes fit better, and you're feeling better. Both of those are more important than the number on the scale right now.

As for weight loss, at its simplest, you have to burn more than you eat in order to lose weight. This actually works better (theoretically) with Paleo, because you're not eating things that screw with your hormonal and digestive balances, which in turn screw with your ability to absorb nutrients. It can be more complicated than that, of course, if you have underlying issues independent of diet that prevent you from losing weight (such as hypothyroidism), but the basic answer to your question about how much food will stall your weight loss is "however much food amounts to the same amount of, or more, calories as you burn." That exact number will vary from person to person.

As for the stomach issues - yes, it's pretty typical. Many people go through a period of "wheat withdrawal," basically. Usually, it's flu-like symptoms ("carb flu"). Processed foods have a drug-like quality to them (they've been manufactured with the purpose of addiction in mind - the more you crave, the more you buy, the more money the company makes), and your body is literally going through withdrawal from it, just like it would from sugar, caffeine or any other addictive substance. It also may be your body adjusting to the higher fat content, especially if you've switched cold turkey. High fat foods tend to be too rich if you're body isn't used to them. Either way, it should go away within a couple of weeks.

deanna198888 · May 2013

Today is day 10 and I am feeling better physically, the stomach issues are going away and really that was the only physical issue I had. I realize now that I was expecting too much weight loss wise for the first week. I had read a bunch of success stories online where people claimed to have dropped weight like crazy and was disappointed that I am not one of them. I weighed yesterday and have lost a pound but have went down a pants size. I have been doing light circuit training with my husband as well as some pilates, I also lug around my 17lb baby all day long so I am pretty sure I am gaining a little muscle so I have decided to stop weighing myself entirely at this point. I am so used to dieting and then giving up when the scale doesn't move and I don't want to do anything to compromise my new paleo lifestyle at this point. I feel like I am starting to figure things out more and realizing what works best for me and I need to just be patient and enjoy the way I feel now without all the crap I used to stuff my face with.

Primal/Paleo Support Group

Wanted to introduce myself and have some q's.

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