Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

Tell Me More
Stay Connected
October 31, 2012

9 Ways You Might Be Inadvertently Sabotaging Your Weight Loss Efforts

By Mark Sisson
274 Comments

Whenever friends, co-workers, or loved ones complain about not being able to lose weight and turn to us for answers or advice, we can all generally rattle off a few suggestions that, if followed, usually set them on the right track. For the soda-swilling cubicle mate who keeps a recycling bin just for cans beneath his desk who asks, “Why can’t I lose weight?,” you suggest stopping soda. For the fast food addict who wonders why she can’t hit her high school weight, you suggest avoiding fries, getting water, and ditching the buns. To the vegetarian best friend who eats “healthy” but is growing increasingly skinny-fat, you send a link to MDA. Those are simple solutions. What about your stalled weight loss? You’re Primal, you’ve lost a bunch of weight already, you’re feeling good, you don’t have many complaints, you know all about nutrition, and you’re sticking with the lifestyle – but you’re not losing as much weight as you’d like. Well, it could very well be that you’ve inadvertently throw a wrench into weight loss efforts.

What do I mean? Let’s take a look:

You’re overly obsessed with dietary purity.

Now, if you’re celiac or gluten sensitive, it’s natural to be concerned about even minimal amounts of gluten in soy sauce. If you’re allergic to dairy, you should be that guy who pesters the waiter about the powdered milk in the gravy. If you’re pregnant, I wouldn’t blame you for worrying over the source of the fish you’re being served. But if you’re generally healthy – or on your way there – and you’re not acutely intolerant or allergic to any particular food, I’d argue that worrying over a single component of a single meal to the point of physical manifestations of stress (racing heart, sweaty palms, nervous tick, scattered thoughts) is not conducive to weight loss. You’re trying to be so perfect that it becomes the enemy of the good.

You’ve ignored the other aspects of the PB lifestyle.

When I put together the ten Primal Blueprint laws, I tried not to emphasize any single one over the rest. They are all important for health and vitality. “Eat lots of plants and animals” may trump “Move around a lot at a slow pace,” “Get lots of sleep,” and “Play” in the body composition arena, but you cannot overlook or underestimate the others. The more people I encounter, the more I see that every aspect is vital for real success with this lifestyle – and that includes weight loss. I didn’t make it ten laws just to hit a nice even number, ya know.

You’re wedded to an ideology rather than what actually works for you.

At last year’s PrimalCon, I fielded an interesting question during the keynote. An attendee asked whether it was okay that his kid ate lots of fruit and other Primal carbs along with meat, eggs, and veggies. I asked how the kid was doing, and he said, “Great.” I said to keep it up as long as it was working. You don’t mess with success. Now, if he had just assumed that his kid was getting too many carbs and decided to replace the fruit and potatoes with spoonfuls of coconut oil, he would have been doing his child a disservice. The kid probably wouldn’t understand why some of his favorite foods were now off limits; the kid would get stressed out and unhappy and his sense of metabolic homeostasis could have been disrupted as a result. Since the guy was attending PrimalCon, he was obviously a fan of the Primal Blueprint – but he wasn’t an ideologue. He recognized that his kid did well on a diet somewhat different than his own, and that this was okay.

You’re not tailoring your macronutrient levels to your lifestyle.

If you’re a CrossFitter going five days a week, doing the WODs as RX’d, and finding yourself growing a bit pudgier despite your best efforts, you may need to eat some sweet potatoes. Conversely, if you work a sedentary job and do some gardening and some dog walking for exercise, you probably don’t need to modify your low carb consumption. I see carbs as elective macronutrients, in general. I don’t elect to eat all that many of them, personally, but that’s because I’ve tailored my lifestyle such that this is the healthiest way for me to eat. Eat more if you’re going to be burning glycogen. Eat fewer if you’re not. Eating too few carbs while working out with high intensity and high volume will ruin your adrenals, depress your thyroid, and stall weight loss. Eating too many carbs without putting them to good use or enjoying exercise-induced insulin sensitivity will promote hyperinsulinemia and weight gain. Make sure it all matches up.

You’ve taken the “exercise doesn’t cause weight loss” claim a bit too literally.

It’s true that “eat less, move more” is an overly simplified, ineffective piece of weight loss “advice,” akin to a psychiatrist telling a depressed patient to simply “feel better.” However, that doesn’t make it a downright falsity. Exercise is an essential part of losing weight – particularly unwanted adipose tissue – and you can’t ignore it forever and hope to lose the weight you want to lose. I don’t think it’s helpful to look at exercise as a mechanistic obliterator of calories, because that can enable the “I’ll eat this cupcake and then run for twenty minutes on the treadmill” mentality that just doesn’t work. But exercise is a potent enhancer of hormonal function. It can raise testosterone, growth hormone, and improve insulin sensitivity (all of which improve fat loss). It can divert the calories you do eat toward lean muscle and away from body fat. It can divert the carbs you eat toward refilling muscle glycogen. All in all, as long as you don’t overdo things, exercise is an important ally in fat burning and lean mass accumulation.

You’re switching things up too often.

A downside of this Internet stuff is that there’s almost too much information out there. Not only that, the flow of information never stops. New blogs are popping up every day, each one pushing a slightly or radically different view. New studies are coming out from different researchers with different biases or areas of focus or sources of funding. Instead of ruminating on your own experiences, you can hop online and read a hundred different accounts of a hundred different dietary variations. It’s crazy. It’s great – if you keep things in perspective – but it can also lead to information overload and a wild goose chase for the “perfect diet.” Instead of doing that, try sticking to a “program” for a few weeks, at least. Heck, a few months is even better. Give the regimen (whatever it is) a chance to do its work. Give your body a chance to figure things out. Muscle confusion might sell P90X videos, but it’s not a useful approach to diet.

You’re overthinking your food.

Eating should be a relaxing, enjoyable, eminently pleasurable experience. It should be stimulating, but not because you’re analyzing the micronutrient content of the spinach based on the duration and temperature of the steam used to cook it and wondering whether or not you should reduce the light green cooking water into a syrup and add cold pastured butter to make a mineral-rich demi glace oh but wait the butter is looking a little too white I wonder if this was fresh spring grass-based pasture or hay-based pasture because the vitamin K2 content will vary wildly and oh man if it was pastured on grass the omega-3s might oxidize in the pan. Sounds stressful (even to read), right? Acute stress is great and all, but eating is an everyday occurrence, and if it’s a stressful event just to eat, that stress will inevitably become chronic. Chronic stress is the enemy of fat loss. Relax. Sit back. Pull up a chair. Enjoy your food. Enjoy your company. Have a glass of wine. As long as you make sure the bulk of your food is high quality, you’re gonna be just fine.

You’re eating too little.

Yeah, it sounds funny, but it’s true: eating too few calories can make fat loss extremely difficult. The beauty of going Primal is that it often causes spontaneous reductions in calorie intake, which is one of the reasons why it’s so good for weight loss. In some people, though, calorie intake continues to drop unabated, because, hey, it helped me lose weight at first, so why not go even lower? Right? Except it doesn’t work that way. When you continually eat fewer calories than your body requires, you are doing two things. First, you’re applying a chronic stressor to your body. A lack of calories for a day or two (say, if you’re on an intermittent fasting regimen) signals a missed kill, a momentary hiccup in the food supply. No biggie. You’ll get ’em next time. It’s an acute stressor that will actually improve your health. A lack of calories for weeks or months, on the other hand, signals a famine, war, starvation. It’s a chronic stressor that will impede weight loss and promote fat storage. Second, eating fewer calories gives you less of a chance to obtain the micronutrients you need for optimal functioning. All said and done, a 2,000 calorie diet will have more minerals, phytonutrients, and vitamins than a 1,000 calorie diet. Make sure you’re eating enough food.

You’re eating too much (healthy Primal food).

Primal can make weight loss really smooth, but some folks have the idea that they can eat as much as they want and not gain weight. Though it’s certainly harder to gain weight eating just plants and animals, it’s not impossible. Some people’s satiety mechanisms don’t kick in simply because they ditched grains, sugar, legumes, seed oils, and reduced carbs. Some people assume that since I’ve written posts extolling the weight loss benefits of a diet made up of grass-fed butter, coconut oil, sweet potatoes, cheese, olive oil, lamb, grass-fed beef, fish, and other healthy Primal fare, quantity is suddenly immaterial. It isn’t. While I’d argue that overeating Big Ass Salad is better, healthier, and causes less adipose tissue growth than overeating McDonald’s, it’s still overeating.

That’s what I’ve got today, folks. What do you think? Anything look familiar to you? Thanks for reading!

Subscribe to the Newsletter

If you'd like to add an avatar to all of your comments click here!

Leave a Reply

274 Comments on "9 Ways You Might Be Inadvertently Sabotaging Your Weight Loss Efforts"

avatar

Sort by:   newest | oldest | most voted
Animanarchy
3 years 10 months ago

I read this post around the 11:11 time window.

lyndaland
lyndaland
3 years 10 months ago

I read it at 12:12

Óscar
Óscar
3 years 10 months ago

I read it at 13:13 (that, of course, is 1:13 pm).

Kristie
Kristie
3 years 10 months ago

HAHAHAHAHA 3:13….does that count??

Animanarchy
Animanarchy
3 years 10 months ago

No you have to wait another 20 minutes.

Wayne
3 years 10 months ago

I know what has stalled my weight loss. Drinking too much alcohol and eating too many nuts. Salted nuts are so delicious and calorie dense, it is really easy to eat a lot of calories without noticing. I also like to drink red wine which is unneeded calories, but to make matters worse once I start drinking I make poor decisions and am more likely to cheat on my diet or to overeat. For the next three weeks I am going to experiment with giving up alcohol and see how my weight loss efforts go.

corpsgrunt
corpsgrunt
3 years 10 months ago

I was determined to lose some gut without giving up my beer, and I have shed over 50 lbs by adjusting my diet. I’m not in as good of shape as I once was, but I’m pushing hard on 50. For me it’s not alcohol that gives me the bad decisions, but I definitely gotta stay away from the weed. Stay strong.

corpsgrunt
corpsgrunt
3 years 10 months ago

BTW Mark, I’m really enjoying your daily apple. Very good info and sometimes a f-ing hilarious read. Thanks!

julie
julie
3 years 10 months ago

For me, it’s the exact opposite. I can smoke weed, not interested in food, but alcohol? Forget the direct alcohol effects, I will also go for pizza, cheese and bread, chips, all sorts of things.

Gord235, Vancouver
3 years 10 months ago

Hey Wayne,I’ve been doing the same thing.Wine and salted blanched nuts make a good combo but it’s too easy to overindulge. I’ve stopped the wine and am now considering doling the nuts out in a smaller portion.I like Mark’s suggestion of a bit of cheese before going to bed

Tina
Tina
3 years 10 months ago

Oh lord. Life’s too short to give up on the wine. Considering humans were fermenting alcohol nearly 10,000 years ago in Iraq, isn’t it fair to say some alcohol (in moderation) is fine? That’s one thing that’s not going to go!

Rob
Rob
3 years 10 months ago

Yeah but the subject of the article is weight loss stalling. As a lifestyle choice when at goal weight, sure wine is fantastic but for many, it sabotages weight loss. I can relate to Wayne 100%, the wine is not only added calories but leads to bad food decisions and the nuts are too easy to overeat on but thats my experience and not necessarily everyone elses.

Isabella
3 years 10 months ago

I hear you Wayne – I could have written this myself. Good luck (I type, as I take a sip), I’m thinking that’s what I need to do too.

Cindy
Cindy
3 years 10 months ago

Nail on head. Thanks Wayne.Bye bye wasabi/soy sauce almonds and chardonnay.

Stevemid
Stevemid
3 years 10 months ago

Yay! Was this post inspired by my suggestion here? 🙂
http://www.marksdailyapple.com/contest-title-twisters-2/#li-comment-860619

Matty
Matty
3 years 10 months ago

Thank you, thank you for this article.

I think the biggest hurdle for me was going from low carb and at a plateau to moderate carb and getting leaner. I was scared every carb added to my waistline. I was running 25 miles a week and lifting heavy 3x while eating less than 50 grams of carbs a day, felt miserable. Now I don’t stress as much, eating more carbs and I’m leaning out again.

Max Ungar
3 years 10 months ago

It’s so interesting to me how sometimes, you need to eat more carbohydrates to help you lose weight. Never thought that could help you Lose weight.

Amy
Amy
3 years 10 months ago

I know what you mean about being scared. My family has all fought being overweight. Low carb made keeping the weight off a no brainer. I hate to go back to the weight I was. My husband would tell me how much easier/better he felt with some carbs and I’d never really believe him.

I do feel better adding back carbs when I’m doing heavy workouts. It took me a while to understand the concept, but I got it.

Alison Golden
3 years 10 months ago

Of course, I love this post as it mirrors much of my own experience and thoughts. I particularly appreciate the pointer to being wedded to an ideology instead of looking at what’s working. We can get hung up on the details and fail to see the bigger picture – thriving.

lockard
lockard
3 years 10 months ago

this is good food for thought- i dropped 40lbs right away – but the last few weeks i have been eating carbs (good and bad) like crazy – I just can’t seem to not feel hungry all the time- and i am craving crap ! – will need to log back into fitday and make sure i am getting enough of the right food before this flat line turns into gained wt.

Max Ungar
3 years 10 months ago

Try eating more fat

lockard
lockard
3 years 10 months ago

oh man why didn’t i think of that- lately my fat intake has dropped a lot – thankx

ThePrimalGynecologist
ThePrimalGynecologist
3 years 10 months ago

you’re a genius.
well timed article Mark.

MUCH LOVE

Peter
Peter
3 years 10 months ago
Arrrrggggghhhh. This has thrown me: “Eat more (carbs) if you’re going to be burning glycogen. Eat fewer if you’re not. Eating too few carbs while working out with high intensity and high volume will ruin your adrenals, depress your thyroid, and stall weight loss. Eating too many carbs without putting them to good use or enjoying exercise-induced insulin sensitivity will promote hyperinsulinemia and weight gain.” I thought I’ve read a ton of stuff here on MDA suggesting even endurance athletes can become “fat-adapted” and avoid ‘carbing up,’ instead relying on fat as fuel. Now I’m being told not eating carbs… Read more »
D.W.
D.W.
3 years 10 months ago

Second this. It seems to be a direct contradiction of Volek and Phinney’s work. Somebodies B.S’n somebody

Animanarchy
Animanarchy
3 years 10 months ago

It’s a daily blog. Mark’s told us the basics many times. He’s got to stir the pot once in a while to keep things cooking evenly. By cooking evenly I mean giving us tips and something to read and maintaining integrity.

Animanarchy
Animanarchy
3 years 10 months ago

And some fat parson using a search engine might stumble upon this post and experience a wild paradigm.
I started reading this site because I searched for “grains unhealthy” on Google.

Susan Alexander
3 years 10 months ago
Third this. We need a clear post on how to figure out our carb needs based on our own individual circumstances (which vary). So much writing (and talk at PrimalCon) about being fat adapted and keto adapted. It’s as if they’re the Primal panacea for everything. But they’re not. How about a nice, precise, logically ordered bullet point list to follow on how to approximate carb intake including the relevant caveats and possible pitfalls? It would be a much more user friendly format than long meandering paragraphs that have to be searched through to find what might be applicable. Thanks.
Mark Strasell
Mark Strasell
3 years 10 months ago
I think carbs for weight loss is going different than for maintenance and for athletic performance. During weight loss, you want your adipose tissue to be releasing fat. For maintenance, you want to tailor your intake to your activity so that you’re not hyper or sluggish. For athletic performance, you want to replenish glycogen to be able to train properly (unless you are training your fat burning efficiency). People with different stages and lifestyles would have different carb needs. The type of carbs is also going to be different for different activities. For athletes, you can chug in sports drinks… Read more »
GrayCat
GrayCat
3 years 10 months ago

This got me confused too. Altho from personal experience I have found that I feel much, much better during my workouts on more carbs.

caveman endurance
caveman endurance
3 years 10 months ago

confused as well on same part…just read art and science of low carb performance which just adds to the confusion

Tullio
3 years 9 months ago
Posted on KKLA Sports Apparel Co., Inc was established in 2000 in ZeJiang, China. Now it has 12 brncah companies around China. We are a worldwide wholesaler of Sports Apparel (Soccer Jersey,Football Jersey,baseball Jersey,Basketball Jersey,Icehockey Jersey). Our company consists of design, develop, produce, sale and service. Now we have more than 6 professional factories for our own products. Professional QC for professional products and service.You can mix MLB NFL NBA NHL Jerseysdifferent styles and sizes. And there is no mini order for you, Lowest price and Best service. Let’s be friends and business partner. Don’t hesitate to contact with us… Read more »
Jeremy
Jeremy
3 years 10 months ago

Endurance training, where you’re exercising at moderate levels relative to your V02 Max, can utilize fat stores as the primary source of energy. But high intensity short duration exercise (crossfit is a great example) taps into glycogen. The type of exercise you do is the difference. I do crossfit, and tried a low carb approach for awhile, and it was horrible. Felt exhausted all the time and slipped backwards in my performance. Since upping the carbs, its back to business as usual with increasing gains.

Jeffrey of Troy
3 years 10 months ago
I haven’t read V & Ph; however, if not eating a ketogenic diet doesn’t give you epileptic seizures, then you don’t “need” a ketogenic diet. Also, “workout” in this context may mean lifting weights more so than endurance exercise (clue: the word “intensity”). Pre-w/o: high carb, low pro, low fat Post w/o: high pro, low carb, low fat All other times: high fat, low pro/carb Never lift weights two days in a row (reovery’s where you make your gains). This would have the avg person at about 40% carb, 40% fat, 20% pro over the course of a week –… Read more »
Meandering Moose
3 years 10 months ago
Peter – endurance athlete’s can totally eat very low carb and run on fat supplies. However, this is only TRUE endurance athletes – people who stay aerobic the entire time (e.g. heart rate never goes that high). This way, they are able to burn fat efficiently since fat-burning is an aerobic process. Anaerobic activity is a purely glucose driven process, so if you are doing any activities that bring your heart rate up (e.g. weight lifting, sprints, even long cycling rides where you go up a big hill without slowing way down), your body will require carbohydrates. Check out Ben… Read more »
Sofie
Sofie
3 years 10 months ago

High intensity exercise always burns glycogen. When you’re fat adapted the threshold for high intensity increases, and you’re better at low intensity exercise. So as a fat adapted endurance athlete you’ll mostly be burning fat, and thus don’t need much carbs.

“If you’re going to be burning glycogen” is the key phrase. Also consider how you feel.

D.W.
D.W.
3 years 10 months ago

Volek and Phinney claim that the “keto-adapted” diet will benefit both the endurance and strength athlete during all phases of performance. If true Mark could have just as well opened his statement by suggesting that CrossFitters go full Keto rather than adding more sweet potatoes. The science is expanding rapidly and broad loose statements coupled with anecdotal comments from those who haven’t read the book don’t help

Ellen
Ellen
3 years 10 months ago
Here’s a really good link to Jeff Volek talking about it all. I still find it all a bit confusing though! http://livinlavidalowcarb.com/blog/2012-low-carb-cruise-lecture-dr-jeff-volek/14956 Has anyone else read Cordain’s ‘Paleo Diet for Athletes’? I just bought it but that may have some interesting suggestions on the topic. My boyfriend competes in Ironman events and has a very high-carb diet. I am trying to get him to make the switch but he is unsure of how he feels, especially with so much confusing information out there. And especially with all his peers, mentors and idols telling him to ‘carbo load’ and throwing big… Read more »
Fritzy
Fritzy
3 years 10 months ago
I think what he was getting at was that some things work better for different people–pay attention to your body–If you’re working out hard on a very low carb diet and you feel fat and miserable, maybe more of the same isn’t the answer. Indeed, some people need more carb intake if they are going to choose to be more active. Low carb works for some people, but frankly, if you are very active and have good insulin sensitivity, more carbs aren’t probably going to hurt and may help. Remember the whole n=1 thing from earlier in the year? Experiment.… Read more »
Matty
Matty
3 years 10 months ago

I’m an endurance athlete and when I run long my HR stays in the 140’s to 150’s. at that HR I’m using primarily fat as fuel because I’m fat adapted, my wife on the other hand is buring sugar and hungry after a long run because she isn’t fat adapted. High intensity, high HR burns glycogen (need more carbs), low HR doesn’t once you’re fat adapted.

Matty
Matty
3 years 10 months ago

one more thing, Keto and Primal are very different. Dr. Attia is a great resource as is Ben Greenfield fitness. Primal is lower carb, not a “no carb” strict Keto diet. while eating low carb you’ll enter ketosis, but that doesn’t mean you’re doing the “Keto” diet.

DW
DW
3 years 10 months ago
Let’s See- The “keto-adapted diet is: no carb (it’s not), only for epileptics (really?), only for endurance athletes (evidence showing otherwise), not primal (oh my), and people are different. Has anyone read the research? Again, Volek and Phinney argue a keto-adapted diet will enhance both athletic performance and mental clarity in all types of activity. I’m sure it’s not for everybody. But, if I’m the crossfitter in Mark’s reference this is want I want. Adding sweetpotatoes propably takes me in the other direction. On the other hand I sure don’t want “ruined adrenals”. Maybe its time for Mark to slice… Read more »
Frank Fuller
3 years 10 months ago
I don’t understand the confusion, Mark actually made it really simple. The main purpose of carbohydrate is an energy source for your muscles and nervous system. If you do a lot of activity that burns through your muscle’s stored glycogen (like endurance activities, high volume weight lifting, highly active lifestyle…etc), Mark is recommending you replenish your energy (i.e. glycogen stores) with natural carbohydrates like sweet potatoes. The message really hasnt changed. He’s still saying “eat natural food”, with a caveat of eating based on your activity level. You can try becomming fat-adapted, but it takes a long time (months sometimes),… Read more »
DW
DW
3 years 10 months ago
You don’t understand the confusion because you have apparently not read the research. As I understand it Volek and Phinney would not tell the hard charging but pudgy crossfitter referenced in the talking point who wants to improve his power to weight ratio and improve endurance to add a sweetpotatoe to his conventional paleo diet.(Amazing isn’t it. This site seems to have become conventional already) They, to my understanding, would advise just the opposite – Achieve what they call a state of “keto-adaptation”(which might take up to 3-4 weeks, not months, and apparently is not hard to do), which then… Read more »
Jason
Jason
3 years 10 months ago

What’s MDA?

ion
ion
3 years 10 months ago

Mark’s Daily Apple. This blog, web site and lifestyle advisory empire

Ryan
Ryan
3 years 10 months ago

Great post. I’m glad that I’ve got most of the these things under control. I’m finding what’s working for me. It’s becoming effortless to maintain what I have a liittle bit if I want to. Thanks for such great resources. I like the one about not overthinking it and spending too much time on the Internet. I used to be that way and would stress and wonder if i should change every time I read something new. Dangerous. Excellent post.

Jason
Jason
3 years 10 months ago

MDA = Mark’s Daily Apple
I was thinking maybe it was something else.

TJ
TJ
3 years 10 months ago
Mark, This is a VERY timely post as I have been at a loss (as has my doctor) over why I have not lost more than a few pounds since starting Crossfit 6 weeks ago and eating what I believe to be a good primal diet based on what I read here and elsewhere. I CF 3x/week and have seen a decent drop in body fat % and people notice a difference, but I was 295 in early September and 290 last week. At this point I am wondering if it is my carb intake which I will admit is… Read more »
Chica
Chica
3 years 10 months ago
TJ, consider that if you are just starting Crossfit (or any other intense exercise program), you are doing two things that go against instant weight loss. (1) You are starting to build muscle that you did not have before, therefore gaining some new muscle weight even as you are losing some adipose tissue. In the long run, the increased muscle mass will help you lose weight, but right now it is slowing down the NET weight loss. Your FAT loss is likely much more impressive than five pounds. (2) Your muscles are not used to doing as much as you… Read more »
Charlayna
3 years 10 months ago
Amen, Chica! So many people I work out have similar complaints to TJ and don’t realize that they actually are doing something good for themselves. Too much obsession over that stupid number on the scale, and not on how much stronger/fitter/healthier/happier they are! Last time I weighed myself (2 weekends ago), I had gained 10 lbs, but most of my clothes are fitting looser and I’m overall less stressed. If you’re going to look at numbers, make them body measurements, not weight! That’s my next step (once I can find a place in town that sells cloth measuring tape–that’s a… Read more »
Ashlys Gone Primal
Ashlys Gone Primal
3 years 10 months ago
Charlayna/Chica, great point! Like you said, that number on the scale usually means very little. During the beginning of my weight loss journey about 10 months ago, I became wayyy to obsessed with the scale. I broke that relationship off and now go off body measurements, body fat percentage, how my clothes are fitting, etc. I still have my scale and weigh myself every so often mostly out of pure curiosity. TJ, I also recently started crossfit and initially started gaining weight! After talking to one of my CF coaches, I realized it was because of two things. 1)I was… Read more »
Ramona
Ramona
3 years 10 months ago

Charlayna, best place to find cloth measuring tape is a fabric/sewing store or possible at a walmart if it still has a fabric/sewing section. Best of luck.

Ovi
Ovi
3 years 10 months ago

Walmart sells them, got mine yesterday. 🙂

ElleBeau
ElleBeau
3 years 10 months ago

For the folks buying cloth measuring tapes, be sure to change them out on a regular basis, which depends on how often you use them. Why? Because they stretch out over time, giving you inaccurate readings! Best way to see if they are off is to put them against a non-cloth measuring unit.

HCAGS
HCAGS
3 years 10 months ago
I have seen some great results when I started Primal along with CrossFit. Well, good for me. I dropped 10 lbs. My clothes are fitting better, but my BF % isn’t changing dramatically. I have been Primal for 6 weeks now. I keep a food diary as well. I don’t monitor calories religiously, but ensure that my 30-day average isn’t too out of whack for my BMR+exercise. My 3-month average carb intake is 116g. Im 5-10 and now 165…same weight when I came out of bootcamp, so my weight is not a concern. However, I would like to drop additional… Read more »
Charlayna
3 years 10 months ago

Thanks guys, but you really don’t understand just how tiny Cordova, Alaska is! There’s only one craft-type store that sells them in town, and their hours are really strange because it’s winter.

Charlayna
3 years 10 months ago

We don’t have any large chain grocery stores, no walmart, big box home improvement stores, etc.

Jenny
3 years 10 months ago

hey, tj,

are you only monitoring pounds? i see you are also monitoring body fat %. i’m wondering if you’ve been keeping an eye on inches as well. you can get smaller without the scale reflecting that.

in other words, you may still be making progress.

TJ
TJ
3 years 10 months ago
I am actually not monitoring pounds, but I see my doctor every 6-8 weeks and getting on a scale is part of the visit. While I should have gotten measured when I started, I am doing this today and know that I have dropped body fat since starting this. It seems like my body changes from the top down (my face is thinner and double chin is gone) and bottom up (I actually have some definition in my legs), but the middle changes much more slowly and the places that I really want to see change – my waist and… Read more »
Mike
Mike
3 years 10 months ago
TJ: Unless you are 6’6″ and a retired athlete, take this advice from someone who went from 285 to 205 in about 12 months I would: 1) adapt to a Primal Lifestyle [months 0-4], 2) become moderately active (hike, walk, moderate cycling) a couple days a week [months 5-8], 3) begin CF or better yet a 5-3-1 weight training program (see Jim Wendler) [9 months – rest of your life]. Jumping right into an intense exercise program while you are obese is a recipe for failure. Your hormone are already out of whack from obesity and now you want to… Read more »
Mike
Mike
3 years 10 months ago

Sorry, I meant that for Jason.

Mike
Mike
3 years 10 months ago

I need sleep. It is TJ 🙁

TJ
TJ
3 years 10 months ago
Thanks for the input. I bought a bike in April and rode 2-3x per week. Before I changed jobs I rode 5 miles to the gym at least twice a week and that was a good warm up riding at a 10-12 MPH pace. I also took a longer ride, 20-25 miles, with some friends on the weekend. I know that CF is intense, but it seems balanced with strength/lifting one day and a metcon the next. Plus, since I can scale the workout it feels good without killing me. However, your point about nutrition is understood and why it… Read more »
Greg
Greg
3 years 10 months ago

You may be doing the hard yards 3/wk but what are you doing the rest of the time. Remember your chair is your enemy; stand to work at your desk (if you have one) at home and work, use the stairs not elevator, walk not drive etc, etc. Keep moving, only sit to eat. Good luck.

Pete
Pete
3 years 10 months ago

The last paragraph about eating to much has really hit home for me lately. When I started paleo it was great, I ate Paleo and that meant tons of meat and veggies because that is what we do. But, now at 60lbs lost, I’ve noticed that I’ve plateaued, even gained some weight back. I’ve lowered my portions and am getting back on track. Just because I’m eating ‘healthy’ doesn’t mean I can eat it all.

mikeinmadrid
mikeinmadrid
3 years 10 months ago

I know what stalls my weight loss. Too much red wine and chocolate.

Chica
Chica
3 years 10 months ago

+1
And raspberries and cream!

Patrícia
3 years 10 months ago

Oh, that and nuts and cheese and apples/plums/oranges/grapes…..

I struggle a little since I LOVE to eat and am often hungry (especially now that I workout reasonably) and there’s that factor that sometimes enters the game: anxious/emotional eating. Primal… but calories are still going high. Damn.

Arcticnomster
3 years 10 months ago

another emotional eater here too! it’s just too tempting to make that lovely batch of primal chocolate mousse when you’re feeling crappy rather than just wait until you’re hungry and then eat “proper” food.

Patrícia
3 years 10 months ago

Oh, yes… I absolutely feel you here.

Sometimes it is just better to not start a meal at all and then wait for the next in which you can eat more, as our animal machine so much pleases…

Aria
Aria
3 years 10 months ago

Too much coconut milk, too. 🙂

Shalimar
Shalimar
3 years 10 months ago

How much is too ?

Abby
Abby
3 years 10 months ago

Great post. It’s a balance and my favorite theme I gained from the article: it’s still your responsibility to take charge of your health mind and body. Enjoy the process of being healthy. Who would have thunk it. 🙂

Jean
Jean
3 years 10 months ago
Thank you for this article. I’m glad you’ve reminded people that you won’t lose fat if you’re overeating, even if you’re overeating primal food. The foods that I need to be careful with are nuts, cheese and almond butter. So easy to snack on…and so easy to go waaaay overboard on the calories with these foods. Also, many people (including myself) have deeply ingrained habits of eating for reasons other than hunger. These habits can be very hard to break. Until we learn to eat only when hungry, we will probably eat more calories than we need, even if they’re… Read more »
Kevin
Kevin
3 years 10 months ago

Its complicated, cause i’m on the other end. My weight loss has stalled and I think its cause i’m in the “not eating enough” category.

I only eat when i’m hungry, and my foodlog is pathetically low as a result, and I crossfit 3 times a week. Now i’m starting to eat more, but keep it clean as I can (sweet potatoes are good advice), and I’m planning on this kickstarting some performance gains as well as maybe some newfound drops in body fat %.

Melissa
Melissa
3 years 10 months ago

“But exercise is a potent enhancer of hormonal function.”

This has been key for me. I was focusing completely on diet, and while helpful, was definitely not the whole story. I’ve got to empty my glycogen stores daily to keep my insulin sensitivity, well, sensitive!

shadia
shadia
3 years 10 months ago
Thanks for sharing that deal! I’ve been waiting to get a new pair for a while, I think today’s the day! I am guilty of everything on this list at one point or another. There’s so much interesting information out there, and in an area I am passionate about, that sometimes I get lost in it. I’m finding that its more frequent that I turn it all off and just live the PB lifestyle rather than reading it. It’s there when I have a question or think of something that’s come up in my experience, but for the most part… Read more »
Grannysmith
Grannysmith
3 years 10 months ago

You did not mention “sprints”. I hate doing them, I mean really, really dread them, but I notice my body fat % starts climbing if I don’t do them. You said it’s a culmination of all the parts that makes the Primal Blue Print. I notice when I blow these off, I start moving in the wrong direction. Did I mention I hate doing these? Just finished them a short time ago, so good for another week, can’t wait. Dr. Mercola also swears by doing sprints and the value they add.

Sarah
Sarah
3 years 10 months ago

Haha I haate them with a passion too… well i think I hate the thought of them more than actually doing them! Once im out there i’m always glad I am and feel great afterwards! 😛

Rae
Rae
3 years 10 months ago

+1

Felicia Stark
3 years 10 months ago

I could identify with almost every example you gave and this was so on point. Thanks for the great article as always!

Dani
3 years 10 months ago

Great article! I think it’s particularly important to emphasize all aspects of the PB lifestyle, not just for weight loss but overall health and happiness.

Jotun
Jotun
3 years 10 months ago

An important update, in my opinion.

I have caught myself from time to time worrying over too tiny details of what exactly I eat. I always managed to catch myself, though, and hope to be able to do so in the future.

Judging, from a surprising lot of the posts in the forum and under the articles, there are a lot of people who overdo being Primal and display dogmatic views in varying degrees. Just lighten up, do your thing, but don’t make it an ersatz religion.

Just live ^^

ellen
ellen
3 years 10 months ago
Sprints, definitely have improved my muscle tone. I plateaued at 130lb for awhile and then the only change I made was sprints and sleeping better. Now I’m almost at 120lb. I have no need or interest in going lower than that. I exercise 5-7 days a week, mostly stretching for about a half hour and walking (uphill and downhill and stairs) for about an hour with occasional sprints (very short and just as I feel like it). I eat as much as I want, sometimes a lot, sometimes not but I have a healthy appetite. I’m 5’4″ tall and I’m… Read more »
Chica
Chica
3 years 10 months ago

Ellen, I’m ten years younger and a 40 pounds heavier, but I am striving to get to where you are! I know I need to up the exercise and your pattern would suit me perfectly. Good to see your great results!

Alison
Alison
3 years 10 months ago

What if you sit at a desk all day and then CrossFit? Is this sedentary or active? It seems to always be mentioned as either you are active or you have a desk job and not inclusively. Should I eat enough sweet potatoes for my CrossFitting or my desk job? Or something in the middle? And now I’m overthinking….

Donna
Donna
3 years 10 months ago

My thoughts exactly.
Using Mark and Dr. Gundry’s Diet Evolution I lost 36 lbs. in 4 months.
Now, I’ve been “holding” for 3 mos.
So frustrated.
I THINK I am not eating enough, but how
do you really know?
Very confused.

Ashlys Gone Primal
Ashlys Gone Primal
3 years 10 months ago
I’m in the same boat as you guys. I work at a desk all day (I try to get up and walk around as much as possible) but I also Crossfit 4-5 times a week. I was plateauing for a while there too but after talking to one of my CF coaches, I realized I needed to up my carb intake to make up for the intensity of CF. It was only a small change from 1/2 a sweet potato on CF days to a whole one, but I have noticed a difference. Toy around with your carb intake a… Read more »
V.
V.
3 years 10 months ago

What articles do you have that elaborate on the “You’re not tailoring your macronutrient levels to your lifestyle.” point? As in the examples you brought – sedentary jobs vs avid exercisers require a different balance of nutrients. So do you have materials that talk about those differences and how to tailor the nutrition to them?

Diana
Diana
3 years 10 months ago

My biggest problem is over eating in general. I do well with primal and I enjoy it. Over eating has always been a “thing” for me. Its a learned behavior from childhood. My whole family, both sides, does it. I’m not sure how to beat it. “listening to my body” works but is also very hard. I’m working very hard to eat until I’m full/not hungry and I’m often surprised at how much (little) that actually is.
Does anyone else have this problem? or have any suggestions on ways to combat this?

Charlayna
3 years 10 months ago
I grew up in the same situation, actually, so I understand. For times when I can’t get full no matter what, I try to reach for veggies to munch on. A handful of carrots (or a bag of sour sorrel… ;)) definitely fills me up much more than a handful of potato chips (which, I will admit are a downfall in my pseudo-primal ways). Maybe making some sort of “rules” for yourself? For me–I stop eating about an hour (or more, it depends) before I go to sleep. It’s not about weight loss, it’s about getting the best sleep I… Read more »
Kariberry
Kariberry
3 years 10 months ago
Wow… so on target for me today – I have been reading reading and reading like crazy lately to try and jump start a new training regimen for a 1/2 marathon – tips on supplements, exercise – do this – no wait! this is better! – and have felt totally… uninspired and stressed. All this information is crushing me under its weight and I have lost my zest and creativity – you know, the fun stuff that makes this lifestyle worth it. Starting today, I’m going to get back to being excited about cooking (my creative outlet, exercising according the… Read more »
Michael
Michael
3 years 10 months ago
Sounds like your leptin hormonal signals are out of balance. Your body is not getting the satiety signals. You brain thinks you need more because it is not getting the “I’m full” message. One of the best resources on correcting this issue is found at Wellness Resources.com. Look up the “Five Rules of the Leptin Diet.” This will help tremendously. One thing you can do immediately is when you are eating to slow down and take deep breaths before you start and between bites. This gives you body a chance to naturally recognize its satiety signals. Hope this helps.
Shary
Shary
3 years 10 months ago

Diana, try using a salad plate for your food rather than a dinner-size plate. Remember how little kids don’t like stuff to be touching on their plate? Do likewise. Limit your portions so that you can see some areas of bare plate rather than piling food on top of other food. Eat slowly and skip second helpings. Avoid buffets, fast food joints, and even most sit-down restaurants since the trend is to supersize everthing when you eat out.

patrick
patrick
3 years 10 months ago

I have found intermittent fasting a great help in getting rid of the last few bits of flab. Anytime I overeat I simply go through to midday next day without food. I need plenty of clean water but I actually enjoy it and I find I sometimes just forget all about food. About twice a week I find suits me and I try to exercise during this short fast. Great results and allows me to overeat if I feel like it.

Melanie R
Melanie R
3 years 10 months ago
I’m just new to all of this a week or so ago. Health problems, 5 different prescriptions and 216 pounds made me have a wake up call. I had tried the Adkins a couple of years ago, lost 15 or so pounds but put all of them and more back on. My thyroid is out of whack, so loosing weight will be a double challenge. Mark’s philosophy is so simple for me. Do not eat anything that is not natural or processed to death. I can follow this. I have been a sugar addict for years so this is my… Read more »
Chica
Chica
3 years 10 months ago

Lots of folks here have thyroid problems and primal is a good way to manage the weight issues that come with hypothyroidism. Your Factor V Leiden certainly complicates things, but just focus on the “can eat” list, as you mentioned. The sugar/carb cravings will fade. Don’t be afraid to go heavy on fats as you are converting from carb-fueled to fat-burner. It really helps! Best of luck!

Jen D.
Jen D.
3 years 10 months ago
Melanie – Who told you not to eat any vitamin K rich foods? Because while yes vitamin K dose interfere with warfarin, it is not that you can’t eat it at ALL, you just have to eat a consistent amount. Talk to your INR clinic and find out exactly what rules they want you to follow. If they are telling you NO vitamin K rich foods and NO green leafy veggies then they are just being lazy and you should find another clinic. I wouldn’t recommend suddenly starting to eat 5 servings a day, but if you slowly increase your… Read more »
Goldie
Goldie
3 years 10 months ago

Melanie, my hubby has exactly the same as you, Factor V Leiden, and he’s on Coumadin (he’s 55). He eats the Vitamin K foods and all the leafy greens he wants, and his Coumadin dosage is adjusted for that. You might want to have your INR checked weekly while you transition over to primal nutrition, but your INR should stabilize once you’ve gotten into a regular eating-greens schedule.

Karen Meyer
Karen Meyer
3 years 10 months ago

Weight loss, eh? I’ve found that eating a low-sodium, gluten-free diet will make weight melt away like boy howdy. And I didn’t even need to lose any! Gotta add more recipes so I don’t become overly reliant on peanuts, avocados, etc.

Thanks for all the info and yummy recipes to boot.

Kat
Kat
3 years 10 months ago

this is fantastic – i was undereating carbs and doing crossfit as Rx’d 6 days/week. I was wondering why my middle is getting bigger and bigger. sweet potatoes, here i come!
would i reduce the fatty stuff then? my coconut cream protein shakes for example or butter consumption?
cheers, Mark, you are a legend and I’m so grateful for your site!
Kat

Tina
Tina
3 years 10 months ago

Just put a picture of me next to the You’re Overthinking Your Food Section and file that under Funny Cause It’s TRUE. Thanks for the perspective there and for this post. I’m fighting that last 5-7 lbs, and this information is right on time!

Logan
3 years 10 months ago

Its difficult because I am doing P90x and would love to hear mark write up a recommended carb intake for the program.. I’m eating primally and doing a carb refeed with about 200 carbs once a week but I still feel a bit lethargic often and require 9+ hours to function. I’m eating about 60g of carbs a day.
Does anyone have any recommendations?

Charlayna
3 years 10 months ago

Self-experimentation to up your carbs for a week or two?

You can “safely” eat 100g of carbs/day and not gain weight, according to the carbohydrate curve, but P90X is intense–I know, I’ve done it. You might need to up those carbs into the so-called “danger zone” because you’re burning off tons of glycogen stores in your muscles…

Angela
Angela
3 years 10 months ago

How about more protein, especially red meat? I’ve noticed I have more energy after eating red meat.

Diane
Diane
3 years 10 months ago

I suspect this post will be linked and forwarded often.

I’m amazed at how eating more in general, eating more potatoes and meat in particular, and lifting heavy weights is changing everything. I love to eat and now I love to eat even more and I’ve never felt better or had looser clothing. I give up understanding these things with my brain anymore. I’m listening to my body and my stomach.

Animanarchy
Animanarchy
3 years 10 months ago

I let my gut do the thinking today.. dirt from a rotting log smelled so good, I had to eat some.

Janet
Janet
3 years 10 months ago
So, how do you know if you’re not eating enough? Since starting primal, my daily calorie count has dropped way down, because I’m just not hungry like I used to be. Thus far (3 months in) I’ve been losing weight pretty quickly, for which I’m glad, but I don’t want to be doing long-term damage as the price for it. I eat as much as I feel hungry for, but it probably averages out around 1300-1400 calories per day. I track what I eat online, so I can see the macronutrient breakdown and know that I’m not letting the carbs… Read more »
Charlayna
3 years 10 months ago

You could always try adding in an extra tablespoon of fat here and there for the extra calories.

1300-1400 calories seems low to me, but I’m also supposed to eat around 2100 calories a day. I’m definitely no expert!

Sofie
Sofie
3 years 10 months ago

If you’re losing fat, building / not losing muscle and feel good, it’s probably not a problem. This article is for those who fail those checks.

Patrick
3 years 10 months ago

Mark, I think this is your best article in a very long time.

It’s easy to get lost in the minutiae; sometimes we need to be reminded of the basics, including not to sweat even the basics too much. It ain’t a Primal lifestyle if you’re constantly gauging yourself against some over-idealized paragon of Primalness.

Lennard
Lennard
3 years 10 months ago

Great article indeed.

What works for me: I never weigh myself. Just look in the mirror every now and then and notice how you feel. Cravings? might bump up the calorie intake then, sometimes it’s still not easy to know when enough is enough but especially when too little is too little.

Jonas
Jonas
3 years 10 months ago
A great post that describes exactly the phase I’m in right now. I went low carb about a year ago and started reading everything there was to know about it, I mean everything. It went so far that I was stressed about what to eat all the time and constantly checking ingredients and nutritional value on everything. A month or so ago I decided to just unsubscribe to all blogs, newsletters and not read any more books. Just chill and take it easy. Never been better. Find something that works and stick to it, don’t worry about perfection or whatever… Read more »
Jessica
Jessica
3 years 10 months ago

Thank you for the hot tip on the Vibrams. That is a killer deal. I just can’t remember what size I wear. I’ll have to go to a supplier and try them on again.

brent stephens
brent stephens
3 years 10 months ago
Great article Mark! As I have now lost 50lbs since Jan 10th this article answered alot of questions I needed to reach my ultimate goal. I couldn’t agree with you more about sticking to what works and that’s what I have done since Jan. I do stress at times and weigh myself too often but I am so happy to the lightest (now 235 from 285) since I last did Atkins 8yrs ago that I guess seeing the numbers on the scale keeps me on track! Wt coming off slow now but I’m right where I want to be. Thanks… Read more »
caveman endurance
caveman endurance
3 years 10 months ago

for the section re-“You’re not tailoring your macronutrient levels to your lifestyle”….

Can anyone comment on this section vs. say the nutrition plan laid out in “The Art and Science of Low Carb Performance” by Jeff Volek and Stephen Phinney? More carbs (in Marks’s post) vs. intense training on basically 50g carbs/day (book).

JudyS
3 years 10 months ago

The problem for me is adding in late afternoon potato chips. Plain and simply! Looking forward to a posting on the evils of clean, kettle cooked potatoe chips:-)

Shary
Shary
3 years 10 months ago

Potato chips (starch) plus fat for frying equals weight gain if eaten excessively, whether the chips are clean, dirty, kettle cooked–whatever. Not much difference between chips and French fries except for the style of cut and degree of doneness. Both can be fattening.

Everybody can usually eat anything once in a while. Moderation is the key, which means not every day, not even once a week.

Shirley
Shirley
3 years 10 months ago

I have a very sedentary life as I sit in front of a computer all day and commute 2hrs for work 10 years now. The weight has accumulated and counting calories stopped working for me.I have been primal for a few months now and losing weight very slowly, 1\4 to 1 lb a week.I feel that this website is all I need.Its nice that all the articles and gimmicks are a thing of the past.

Ben
Ben
3 years 10 months ago
I’d been eating and living primally for about a year, and while I felt better overall I was just maintaining my current weight, when I really wanted to lose some. My wife pointed out that while I was eating healthier, I was still eating a lot more than everyone else we know. I cut the amount of food I ate in half for a week to see what would happen, and what do you know, I wasn’t any more hungry than normal, I still had plenty of energy, and I started losing weight. I made the changes to the amount… Read more »
Sara
Sara
3 years 10 months ago

Good advice on the manifold benefits of all parts of the PB. I am in a slump now that the cold, dark and wet has descended upon the Pacific North West. I am loosing traction. I just want sweet potatoes.

Charlayna
3 years 10 months ago

HAHAHAHA I’m in the same boat up here in Alaska! All I’m craving lately are carbs because my house is so freakin’ cold!

Bryce
Bryce
3 years 10 months ago

I am totally guilty of just about all of these missteps. Especially the over eating primal foods. Great read Mark!

Ro
Ro
3 years 10 months ago
I love this post: I am definitely stressed out about eating and always try to calm myself down by trying to listen to my body when it comes to carbs. I do not demonize them, but they truly don’t satisfy me, and other than not being optimal for body composition, they are bad for my teeth and gums. I am having the most difficult time because I am a vegetarian: it really is impossible to eat right. I badly want to include fish in my diet: yesterday I stared at a can of tuna for close to 3 minutes but… Read more »
Cindy
Cindy
3 years 10 months ago

RO, pick up a copy of “The Paleo Answer”. It has a whole chapter on why to eat paleo instead of vegetarian. It really opened my eyes to what food does to your insides and may help you over your fear.

Chica
Chica
3 years 10 months ago

Why are you a vegetarian if you “badly want to include fish” in your diet?

Mark’s wife, Carrie, was raised by vegetarians and was a vegetarian for most of her life. She started including fish in her meals once or twice a day when it became clear that it would be better for her health. There is a nice article by her somewhere on this site. Get yourself a list of sustainable fish and start including some in your diet today! Your body will thank you and the planet’s biosphere will not suffer!

Ro
Ro
3 years 10 months ago
Thank you Cindy and Chica! I am not really a vegetarian by choice: I had a series of traumatic experiences when I was a kid and I always knew it wasn’t a good diet for me. I am very willing to eat fish, just very intimidated by the idea. The thought of eating animals is really an unfamiliar scary concept to me after all this time! Carrie’s story was definitely an inspiration and Mark’s blog is most definitely an encouragement. I guess I need a buddy for support when I order my salmon or open a can of tuna. I… Read more »
reebok
reebok
3 years 10 months ago
Hi, I’ve been primal now for 5 months, and was vegetarian for 24 years beforehand. I was like you – had been seriously thinking about introducing fish back in to my diet for a couple of years… but when was going to be THAT day? Then I stumbled across MDA and knew it made sense for me to do it. I also realised, I’m not going to be able to do this thing if I don’t reintroduce either meat or fish to my diet. Anyway, I just wanted to tell you how I did it. First thing I tried was… Read more »
Cindy
Cindy
3 years 10 months ago

I do get thie whole “you need grain to be healthy” line from people who don’t know me or my family very well. There are some major food allergies going on. I am gluten intolerant and any amount of gluten makes me ache like I got hit by a bus (and turns me into an emotional, wimpering blob), so nobody can guilt me into eating that cookie they worked so hard making. I just tell them it eats holes in your intestines and that shuts them up.

Ro
Ro
3 years 10 months ago
Reebok: I am really glad you answered and shared your experience, and I think I’m going to follow in your footsteps! I will try to go to dinner with someone and just order the salmon. I did try a couple of bites this summer, but only with people around (and some wine: for the courage!) I am afraid of getting sick though, like you said you did the first time. It’s great advice though: introducing bits and bits… Do you mind me asking what your diet looks like, other than the fish? PS: I just ordered Mark’s meal replacement shake,… Read more »
reebok
reebok
3 years 10 months ago
Hi Ro, ok, here’s my normal primal/vegetarian/transitioning day! Breakfast is always a piece of fruit and some nuts, at weekends I might make primal pancakes, sometimes I make primal fruit muffins (they are so handy to bring to work actually). Lunch is ALWAYS a huge salad. Five months in and I haven’t got bored of them yet! Love them. I have a load of salad veggies, some real mayonnaise, and a few nuts. Evening meals are varied. Here’s some of my favourites: omelette with anything thrown in it that is to hand, some chilli and basil, and lots of side… Read more »
Ro
Ro
3 years 10 months ago
Reebok: Thank you so much- your recipes sound really delicious! It also seems like you enjoy your meals by the way you describe them- which is kind of the point! My meals sort of look the same, (always eggs in my salad otherwise it doesn’t fill me up) but I do really heavily on dairy- I feel weak if I don’t. I do plan on weaning off of it some day though. I just got my Primal Nutrition protein/snack/meal replacement, and will let you know how that goes. Ideally I would only eat veggies, fruit, fish, coconut, occasional eggs and… Read more »
Amy
Amy
3 years 10 months ago
Welcome to the city. (Sorry it had to be now.) This is actually a great place to follow the primal lifestyle; you’re already moving at a slow pace (assuming you walk most places), you lift heavy things every now and then (weekly shopping, carrying your laundry), and the food options are insanely good. In Brooklyn, there seems to be a crossfit hive around every corner, if you’re into that. Have you tried our donation-based power yoga? It’s sweet. Maybe check out Brooklyn Boulders? You can’t get more primal than urban rock climbing. Personally, since you are a vegetarian, I HIGHLY… Read more »
Ro
Ro
3 years 10 months ago
Thank you for all the awesome recommendations Amy. I’ve never tried raw dairy and it was supposed to be my first order of business when I came here, but didn’t know any trustworthy sources, so thank you for that. Do they do cheeses and yogurt? I do walk a lot and carry a lot of things (my biceps are awesome now) and I am very much into Yoga, and considering the options so I will look into the one you recommended (it’s yoga to the people right?) In the meantime yes I do have questions, thank you for your willingness!… Read more »
Amy
Amy
3 years 10 months ago
Uddermilk does all dairy products: cheese, yogurt, and their cream is amazing. They also sell eggs, which are delicious with orange yolks. Sometimes I get mainstream organic cage free eggs, but I’ve found direct from the farm to be much fresher. You can also get amazing eggs from any of the farmer’s markets. I don’t really have any advice when it comes to ‘standard’ dairy. I usually don’t eat it, but just abstain when raw isn’t available. I’m pretty sure all of the mainstream organic dairy is the same. You might want to check out Milk Thistle, though, which is… Read more »
Ro
Ro
3 years 10 months ago

Amy: this is REALLY valuable advice. Thank you for sharing the best things this city has to offer! I really appreciate it!

Cindy
Cindy
3 years 10 months ago
Really liked this article. I was just wondering if I was doing anything wrong since I am only loosing about 1 – 1.5 lbs per week. If anything, I’m probably not eating enough because between work, kids, housework, etc, there’s not a lot of time left to cook. If I don’t have something already prepped, eggs are my go-to quick fix (BTW, just had a blood test and my LDL was flagged as low… HDL was normal. ) Glad to hear it’s ok to eat sweet potatoes. After going to the gym, I can’t wait to scarf one down with… Read more »
trackback
3 years 10 months ago

[…] October 31, 2012 Mark Sisson over at Primal Blueprint offered this excellent post on weight. All very well said! Share this:EmailFacebookTwitterLike this:LikeBe the first to like […]

Patrícia
3 years 10 months ago

Very timely. :3

Susan
Susan
3 years 10 months ago

I so needed to read this as I recognise myself as becoming over-analytical about everything I eat. So, I will now pour myself a lovely glass of Malbec, and enjoy every drop. Cheers!

Sammi
Sammi
3 years 10 months ago

I need advice on how much to eat? And when is too much.

Shary
Shary
3 years 10 months ago

Sammi, eat until your hunger is satisfied and you feel comfortably full but not until you feel like a beached whale. That should be a no-brainer, but I guess it isn’t. I find a paleo diet to be self-limiting; I lose interest in eating when I’ve had enough.

If you’re a lifelong member of the Clean Plate Club, you should resign immediately! Cleaning one’s plate is some of the worst advice parents ever gave their kids.

wpDiscuz