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Where do I start?

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  • Where do I start?

    Hi, I was wondering where I should start with the primal diet.
    I mainly want to lose weight, a lot of weight. I'm 20, 5'8", female, and have been morbidly obese as long as i can remember. My doctor even told me i could expect a heart attack by age 25 if I don't lose weight.
    Right now I weigh about 310lbs. I found this diet when I was thinking about eating like my ancestors, thinking that they were healthy and fit, why aren't I and countless other's? (nifty, I know). So I'm very interested in giving this new lifestyle a try.

    But where do I start? How should I start? Should I just drop those starches cold turkey, or gradually take them away?
    Eat to live, don't live to eat.

  • #2
    1) Stop eating all wheat products, oatmeal & cereals. You will lose a LOT of weight from this alone. Read the book, Wheat Belly:
    Expect to have withdrawal symptoms for the 1st week or 2.
    Low Carb Age Wheat Belly Book Review Low Carb Age
    Wheat Belly | Lose the Wheat, Lose the Weight

    2) Stop drinking Soda Pop, juices or anything else containing High Fructose Corn Syrup or sugars. Water, coffee, tea OK.

    3) Stop eating ANYTHING that contains Trans Fats or Hydrogenated Oils.

    4) Eat as much as you want from the following foods:
    * Meat, chicken, fish
    * veggies
    * fruits
    * nuts
    * Use only natural oils & greases

    5) Boost your immune system with 10,000 IU Daily of Vitamin D3 - More below.
    Epidemic of Vitamin D deficiency sweeping the world

    As you can see nearly all packaged foods are eliminated by these rules. The weight will roll off and you will regain your good health.



    • #3
      How to Lower Your Blood Sugar
      Archevore - Archevore Diet
      The Whole30, Version 3.11 | Whole9 | Let us change your life.


      • #4
        Are dairy foods bad? Or is it okay?
        Eat to live, don't live to eat.


        • #5
          Originally posted by sasuga View Post
          Are dairy foods bad? Or is it okay?
          How to Lower Your Blood Sugar


          • #6

            Greek Yogurt is great. So is buttermilk. Do a search of DAIRY on Marks Blog for the complete list of "Good" Dairy.
            Mark's Daily Apple



            • #7
              Hi sasuga,

              I am your age. It's great you had the brains to think of Primal, not many people do!
              Don't forget that some fats are good for you- eat butter, fatty cuts of meat & coconut oil. If you skimp of fats you will just be hungry all the time and want to eat carbs.
              You are the same height as me, and for me to maintain my weight I need about 1700 calories a day. I have a small frame you might need more or less. For now I wouldn't worry about numbers. Just focus on eating until your full then stop. Here is a good website for Primal weight loss too- Healing Naturally by Bee - Home Page & go to the Lose Weight tab on the left.

              You are in the right place!
              GAPS diet for 2 years/Low Oxalate for 6 months. iherb code- GEC562

              "The farther your researches advance, the greater you will realize the simplicity of all creation."- Dr. Edward Bach


              • #8
                here it is, nice and clear, easy ....How to Eat According to the Primal Blueprint | Mark's Daily Apple

                for more info than you will know what to do with, but will help with all your newbie questions...Primal Blueprint 101 | Mark's Daily Apple

                and because that page can be a tad overwhelming this gentleman was nice enough to write a more concise description...A Beginner’s Guide to the Primal Lifestyle, Part One | Three New Leaves

                Welcome! and good luck
                "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."

                My journal:

                My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.


                • #9
                  Congrats on deciding to follow the PB way of eating and lifestyle!

                  You asked if you should give up starches cold turkey. I started not too far from you - 250#'s @ 5'4. When I started, I did it cold turkey. I gave up anything with sugar - Breads, pasta, rice, no junk food, candy, or anything out of a box. I really think that to make that work, you really have to make sure you have enough PB food in your house to feed your self all the time! The first few days I felt weird, maybe even alittle sick and irritable, but it only took me about 3-4 days tops for my body to stop running off sugar, and it was much easier to not think about carbs after that. Extremely helpful, even if your not a breakfast eater, eat a hearty breakfast! After 5 years or so, that is the single most important thing that will help to keep you from thinking about carbs all day. I currently eat 3 eggs scrambled with 3 links of real sausage or left over meat from last nights dinner, and I tolerate cheese, so I use some of that too. I usually split this between breakfast and lunch, but when I was heavier, this was breakfast. When you start your day on such a simple carb free filling breakfast, not only are you satisfied with what you ate, but you took the first step in not craving carbs at noon (or way sooner). Also, this takes me less than ten minutes to fry up. So anyway, been doing it this way for years, and I am 90 pounds lighter. My goal is to lose another 25 pounds by the end of the year,


                  • #10
                    I agree on taking a step wise approach. It seems too much when you do it all at once. For someone who is morbidly obese taking steps you will see results.

                    First few weeks eliminate wheat and cereal. Start walking 20 minutes 3 times a week.

                    Then start counting carbs to reach the weight loss window 50-100, and add heavy lifting etc..

                    Then after a time when it feels easier fine tune all the other factors mentioned as part of the primal blueprint.

                    Keys are purge your pantry so as not tempted. Keep cash off you so you don't buy junk. Be prepared every day with plenty of primal food you enjoy yourself. Don't stress over it

                    For the first time in my life I don't spend my entire day either thinking about food or feeling guilty about what I recently ate. I have battled with obesity since childhood.

                    Good Luck


                    • #11
                      Welcome! (are you related to David in S. California?). This should help:

                      PRIMAL DIET – EAT THIS, NOT THAT*

                      In a nutshell....

                      EAT THIS - YOU CAN AND SHOULD EAT IT
                      (In fact, it should be the backbone of your diet. )
                      - Meat (preferably grass-fed)
                      - Poultry (preferably free-range)
                      - Fish (preferably wild-caught)
                      - Eggs (preferably cage-free)
                      - Non-starchy and/or green vegetables (preferably organic)
                      - Avocado
                      - Butter (preferably from grass-fed cows)
                      - Lard
                      - Ghee
                      - Coconut oil
                      - Coconut milk
                      - Olive oil (but not for cooking)
                      - A berry (up to a handful)

                      NOT THAT -*YOU SHOULD NOT EAT IT.
                      (Throw it away, unless it's a cleaning or stationery product, in which case use it for its appropriate purpose).
                      - A legume (bean, pea, peanut)
                      - A grain (wheat, corn, rice) or made of a grain (cereal, oatmeal, bread, cake, tortilla, pasta)
                      - A processed food product
                      - A "low-fat" manufactured food product
                      - A "low-carb" manufactured food product
                      - A "diet" manufactured food product
                      - Anything with an ingredient that ends in "ose" (sucrose, glucose, fructose) or that contains sugar, agave nectar, honey, or maple syrup
                      - Anything from the center aisles of the grocery store...

                      EAT IN MODERATION (see Unless below)
                      - Dairy products (milk, yogurt, cream, sour cream, half & half) – whole milk (not low-fat)
                      - Nuts (peanuts are not nuts)
                      - A seed
                      - A fruit other than a berry
                      - A starchy or sugary vegetable (carrot, beet, winter squash)
                      - A tuber (potato, sweet potato, yam)
                      - A nightshade (tomato, bell pepper)
                      - Coffee

                      - You are trying to lose weight (for dairy, nuts, fruits, starchy vegetables, and tubers)
                      - You are lactose intolerant (for dairy)
                      - You are significantly inactive/sedentary
                      - You are insulin resistant (for dairy, nuts, fruits, starchy vegetables, tubers, and coffee)
                      - You want to go 100% evolutionary diet and avoid anything we aren't sure paleo man ate

                      *Credit goes to Griff who came up with the original version which I tweaked a bit before giving it to my mother.
                      Last edited by Adrianag; 09-25-2011, 11:01 PM.


                      • #12
                        so fruits are bad for weight loss?... just because of the sugar they have? that doesn't make sense to me. it's vegetation. fruit didn't just miraculously grow after modern food came to be. it's been around forever. it's hard to believe that paleo man did not make a regular diet of fruit as well and vegetables and meat. it's hard to believe they only ate or had access to berries.
                        Eat to live, don't live to eat.


                        • #13
                          To be frank, there's no point in us explaining this to you when the information is out there. Go read the book. With some much sugar added to modern food, adding fruit is overkill to our blood sugar & insulin response. That isn't to say it's true for everyone, but it's a good starting point if you cut out conventional sources of sugar (grain/bread products & junk food) and still aren't losing weight.
                          Depression Lies


                          • #14
                            whatever. i guess i just have to remember God telling Eve to not eat the apple and just not eat fruit. -shrugs-
                            although it would be nice for someone to explain the fruit thing to me.
                            Eat to live, don't live to eat.


                            • #15
                              I would go in head first cold turkey diet wise (litte d not capital D) fruit is ok but since you want to drop weight I would avoid it for now. The slowly add in the other primal aspects.. walking, weightlifting ect..

                              Stick around 50 grams of carbs a day... the weight will melt off I promis. Once you have the weight gone or a trucking along with weightloss you can experiment with adding some fruit to your diet.

                              My goal was 100 lbs of body fat. When I get there I will add some fruit and eat more starchy veggies.

                              Do it you wont regret it