marksdailyapple.com/the-primal-carbohydrate-continuum/#axzz3ZQOlFwK5
It will be personal, but that is the simplest thing I can give you. You will have to adjust on your own. In general, start there, then add protein, I do 125g, then fat for the rest. People do different things depending on their body and goals.

I agree with the above. Mark's Daily Apple recommends between 100-150 grams of carbs per day for maintenance and 50-100 for weight loss.

I have been paleo for two years and find that even 50 grams is too high for me to maintain my weight and have switched to 25 grams (total, not net) per day. It keeps the cravings at bay and my energy levels are high. I also am a runner, but don't increase my carbs to cover activity - after about a month of agonizing workouts I became fat adapted.

I think it takes experimentation and time to figure out what works best for you.

And, as I've learned, what works at one point may not be the "final" solution.

What I'm speaking about is any kind of carbohydrate, whether it comes from fruit, starches, or non-starchy vegetables. To keep my carb count low I avoid fruit and starch. For vegetables, I focus on many different kinds of greens, broccoli, asparagus, cauliflower, and brussels sprouts. I include onions and other "topping" veggies as well. The real key is to get enough FAT and enough protein. I still struggle with getting to my targets on fat.

I have gone through periods where I eat fruit (berries only) and sweet potatoes at 1 serving per day. For the most part, eating those foods really makes me crave sugar. It's something I'll try to re-introduce again, but for now I am happiest doing what I'm doing.

Does that help?

Coconut and almond flours aren't necessary, or really encouraged for more than rare treats. Try to change your mindset on meals and treats in general, which helps with long term sustainability.

I can't speak for the others, but I generally get 100-140g of fat each day (depending on hunger and activity levels). Your amount may vary, depending on how many calories you need, but don't be afraid if it's over 100g.

I set my protein macro first. Basically 1 gr protein/pound of lean body weight. Then I set my carb macro. My upper limit on carbs is 125 gr/day. I usually end up 85 - 90 gr/day. Whatever % that is left goes to fats.

I am maintaining a very stable weight, have lots of energy, and am very satisfied with my intake with these macro levels. When I was in weight loss mode my carbs were much lower, less than 50 gr/day.

qkcam wrote: »

that is an interesting idea jrosto.. would i use 1 gr of protein /pound of lean weight if i am trying to lose weight? oh i just realized my "lean muscle" is different than my total body weight. .

I remember reading from the "Paleo Diet Solution" (or maybe it was "Primal Blueprint" -- I read both pretty much at the same time), that you multiply your lean muscle weight by .8 to 1, depending on how fit you are and how much you exercise, and if you're male or female, I think. I found a lean muscle mass calculator online and used it to calculate my lean muscle mass, then multiplied the result by .8 (I'm female and fairly sedentary due to joint issues).

Using Mark Sisson's carbohydrate curve (I think it's called), I next set my daily goal for carbs at 75g (smack in the middle of the 50-100g sweet spot he talks about). Sometimes I'm higher, sometimes lower. It's a point to aim at.

Then the rest goes to fats. I think it works out to a little over 100g a day, at 1500 calories. I don't fret if I go over 1500, to 1700 or 1800, but I do keep an eye on calories to make sure I don't go under 1200, which is easy to do. When I started eating this way, I stopped feeling hungry.

I still don't get hungry. I get kind of a hollow feeling if I've fasted more than 20 hours, but I don't feel hungry. I just feel as if it might be a good idea to eat something healthy.

I think the whole package helps with my joint pain. (Limiting carbs, cutting out grains, legumes, dairy, sugar, and nightshades -- but that's me. It can look different for different people. Some people can manage dairy and nightshades, for example.)

It's okay to go over on fats, I think. At least, having more fats than my macro usually doesn't make me gain water weight, the way going over on carbs/sugars can.

If you're only on day 2, be aware that (especially if you've been eating high carb before this) you may experience "carb flu" while your body is adjusting. It can take a week or ten days -- but if you can stick to it, you'll come out the other side with more energy and better sleep, and maybe even (this happened for me) no more cravings and hunger. (Note to others: what does "carb flu" feel like? It's been three years, and I don't remember.) Because I'd been pretty much grain free and low sugar before starting paleo -- due to blood sugar issues and celiacs in the family -- I think I went into (is it called?) ketosis -- fat burning -- fairly quickly. And I can stay in fat-burning mode on as high a carb level as 80g a day average. Not everyone can do that. Some people need to eat 30g a day or less to experience this, some need more. (At 30-50g I feel lethargic. My body apparently doesn't function well at ultra-low carb levels.)

You have to learn to listen to your body.

I had to learn to like vegetables, too. I didn't much like them when I started. I'm not wild about them, even now, but I don't mind eating them now. And there are some that I've come to really like! For example, I now prefer cauliflower rice, to the real thing. It gives me the same mouth feel as rice, but doesn't make me feel sick the way rice does. I absolutely adore steamed artichokes. I enjoy a small serving (about a cup) of sweet potato a few times a week. Today I feasted on organic fresh berries that tasted as sweet as sugar to me. Only a cupful, but it was plenty.

Also, investigate the Whole30. It readjusts your attitude towards food. One of the things you don't do on Whole30 is count calories or grams of various foods... you eat off the list of foods, as much as it takes to satisfy your hunger. You don't weigh yourself during the course of 30 days. Someone else can probably tell you more about it than I can, and better -- my way of eating these days is pretty close to the Whole30, with the addition of occasional super-dark chocolate, or a glass of wine if it's a birthday or anniversary, and I do it without thinking. It's just habit, because I feel so much better eating this way.

I'm very distracted tonight, so I hope this makes sense.