sapalee Member

It greatly effects the intensity at which I can exercise. No more heat strokes, I can sweat now, yay!

I do 40-45% fat, 30-35% carb (fruit and veg), and 25% protein. This gives me more than enough protein and has been working well so far.

How do you get this high protein without going high in fat?

This is a tricky thing to figure and I have been stumbling around and experimenting. You are going to get a huge variety of responses here. I have my protein set high as well for muscle building. I'm doing 40-45% fat, 30-35% carb (fruit and veg only), and 25% protein and it's working really well for me so far. I feel…

You are on the right track if you are asking these questions, many steps ahead a majority of people who are clueless and don't even know it! A good rule of thumb is this: If it spoils it is good for you, if it lasts a long time, it is bad. Another is avoid things with food labels, I find this a little too extreme because…

Kuddos on the muscle gains, always exciting. Great job on eating breakfast, keep that up and make sure it has protein and fat to keep you going. I second the protein snack, a shake, nuts or even a Larabar is fast and probably better than nothing. Of course you have the IF group... For lunch I would bet Starbucks or similar…

I'm glad you're loving Paleo! It is true that the calories drop very easily when switching. Take this with a grain of salt because I am no expert on drastic weight loss. If anyone has something better to contribute please do: As far as how few calories you are eating: Using your bodies cues as to when you are hungry is…

I like plain Fage the best

I second the response about needing the afternoon pick up less once you level out. I used to have the spike and crash, could pretty much set my clock by it at 2:00. That is gone now, but I do have black tea in the am and green tea in the afternoon, it's more of a routine than for the caffeine. I used to drink coffee and…

This is awesome, thank you!

Couldn't access the whole original paper but it looks like the lack of omega-3 in addition to the high fructose is the main problem. We've seen research like this before with regard to dementia and Alzheimer's or "type-3 diabetes". I am glad to see more and more research coming out about Metabolic Syndrome/Dysfunction.…

I feel sleepy after dinner. And amped after exercise, so exercising after dinner for me would not be good. I like to go right after work and then make dinner, I have a better appetitie. I don't know why one would be better than another, just preference. I just make sure to have a snack before so I'm not running on fumes.

Certainly couldn't build or maintain any muscle. And what about the insulin response to so much carb? yikes.

Wow, no way, I think I'd drop. I go with 30-35% carb, 40-45% fat, and 25% protein and do great. Why is the 80 10 10 recommended? I'd like to hear the reasoning behind it.

I've tried a cake with coconut flour, wasn't bad but a whole lot of trouble and not really worth it. I'd go with a fruit platter, especially berries, my favorite dessert. Strawberries dipped in unrefined coconut oil is tasty.

magnesium

It's in almost everything and too much can really spell trouble. So, yes removing as much ADDED sugar in your diet is a great thing to strive for. Take out the obvious sources and just start paying attention to some of the sneaky ones, I don't worry too much about things like ketchup or steak sauce, I've gotta keep some…

There is a difference taste and texture wise between the expellor pressed and not. hard vs. soft, no flavor vs. coconut flavor. I have maybe half a tablespoon a day. The soft one is really tasty to dip strawberries in.

And the link to the report discussed that was released today: http://www.iom.edu/Reports/2012/Accelerating-Progress-in-Obesity-Prevention.aspx

You are not wasting your time. Lifting now will improve your body composition, increase your metabolism, and prevent muscle loss while you are dieting. The scale may not move as much but you will feel and look better. Tell them to shove off. :)

I sometimes lose the shirt mid workout when I'm really getting hot and need a cool breeze to re-energize, I don't think I could walk in without a shirt on to start. Just me, that may be different when I've got more muscle, lol. And yeah, if you've got it then by all means flaunt it if you want. There will always be haters…

Keep the guac to a minimum!?! ? Blasphemy! Lol. That's the best part. Avocado=Good fat

I love huevos rancheros, that could be a good option if you just don't use the tacos on the side. Not sure how you feeel about beans but you can't go wrong with eggs and salsa in my opinion.

I wish I had done a baseline as well.... Please do share when you get the changes. I do know my BP, pulse, and BF% have dropped significantly

25% protein, 45% fat, and 30% carb is working for me on 2300 Don't be afraid of eggs. I had 4 this am. I easily get to a dozen or more most weeks.

I have my ratios as 25% protein, 45% fat, and 30% calories, seems to be working pretty well on a 2300 goal.

It looks pretty good to me, lots of veg. Cals do go low easily, despite the volume of food, just watch out for it. Nuts are very calorie and fat dense. You are welcome to follow my diary. Today is not the best exmaple though for lunch, at the mercy of a catered event, sometime I really hate the South.

I like wine on occassion and I've also seen it recommended as a good option. Robb Wolff recommends a Nor-Cal margarita in his book.: clear tequila (Espolon is my favorite brand) soda water lime juice He says something about the lime juice blunting the insulin response to the alcohol, interersting. Don't have the book with…

It will also show if you customize your goals, you can set the grams or percentages you want and it will break it all down for you. My Home >>Goals >>Change Goals

A group was just created for this! http://www.myfitnesspal.com/groups/home/5411-weight-gaining