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  • Calorie Intake

    Hey All!

    I just recently started "tracking" and journaling my progress with Primal Eating. I spent a lot of the week researching it and tracking my eats and have found I have a few questions :

    How many calories should I be eating to lose weight? I'm currently a 5'3" female, 165 pounds and my goal weight is about 140. Before turning to primal I did Weight Watchers (ugh) and other low fat diets and always hovered around 1000-1200. Now with primal I find myself eating upwards of 1500-1800 a day.

    On the question of carbs, I know Mark says that 50g-100g is the "weight loss sweet spot" but what happens when you dip below that? This weekend, unintentionally, I was below 50g both days putting me in ketosis. Will this stall my weight loss and should I try to force myself to eat 50g-100g?

    Last question, why does fruit have SOO many carbs? I personally would consider fruit primal since it grows on trees, on the ground, etc so it is an "earth food" but man just 1 banana and a serving of grapes today bumped me all the way to 90g carbs!

    Thanks in advance!
    My Primal Journey

    "success is determined by
    how you handle setbacks" - lululemon

    Weekly Weigh In :
    10/1/10 SW: 165.8

  • #2
    Being in ketosis should make you lose faster, not slower. For fastest weight loss most stay under 20 carbs, but it's not necessary. Also, don't eat a lot of fruit. They really aren't that good for you, eat non starchy veggies. Occasionally fruit are alright, but they're really just a bunch of sugar. If you want something sweet, eat berries.
    Remember, you are unique just like everybody else.

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    • #3
      Depending on your activity, your caloric goal could be from about 1400-1800 calories per day. If you mainly sit at a desk job all day and workout a few times per week, then I would go for the lower end. If you are on your feet all day, walking a lot, plus working out, then go for the higher end. Whatever you do, try it for 3-4 weeks before making changes.

      Comment


      • #4
        Originally posted by Beefsister View Post
        Being in ketosis should make you lose faster, not slower. For fastest weight loss most stay under 20 carbs, but it's not necessary. Also, don't eat a lot of fruit. They really aren't that good for you, eat non starchy veggies. Occasionally fruit are alright, but they're really just a bunch of sugar. If you want something sweet, eat berries.
        FWIW, I have found that ketosis personally did not help me lose weight, and I'm sure there are other females here who may have experienced the same. For me the golden spot seems to be the 50-100g range (most days closer to 50 than to 100), along with accidental IFs, keeping calories at just below maintenance, and moving around slowly a lot.

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        • #5
          Originally posted by unchatenfrance View Post
          FWIW, I have found that ketosis personally did not help me lose weight, and I'm sure there are other females here who may have experienced the same. For me the golden spot seems to be the 50-100g range (most days closer to 50 than to 100), along with accidental IFs, keeping calories at just below maintenance, and moving around slowly a lot.
          After a few months of playing around with things, I think this is pretty much where I'm settling in as well....edit to add: but I'm pretty much near my goal weight/size, just trying to do some minor body comp adjustments and burn off those last few stubborn lbs of fat.
          Heather and the hounds - Make a Fast Friend, Adopt a Greyhound!

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          • #6
            Originally posted by kennelmom View Post
            After a few months of playing around with things, I think this is pretty much where I'm settling in as well....edit to add: but I'm pretty much near my goal weight/size, just trying to do some minor body comp adjustments and burn off those last few stubborn lbs of fat.
            Yeah, I'm at that same point too (just need to lean out a little bit more!) Now it's really more about controlling calories and keeping carbs a tad higher.

            Comment


            • #7
              Just wanted to address the "why does fruit have so many carbs?" question.

              I would lay money on the fact that commercially available fruit is larger and sweeter than the wild fruit Grok ate. Most wild blackberries in my yard are about half the size of the ones in the store (though there are a few that get that big---just not most of them). Wild strawberries (which are mind blowingly delicious) are less than 1/5 the size of an average commercial strawberry. A bag of Trader Joes wild blueberries contains fruit at least 1/2 the size of farmed, non-organic blueberries.
              Liz.

              Zone diet on and off for several years....worked, but too much focus on exact meal composition
              Primal since July 2010...skinniest I've ever been and the least stressed about food

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              • #8
                Your mileage may vary on the caloric intake front. Your current specific size and your activity level determine what your caloric intake should be. Here is a link to a calculator that might give you a ballpark idea though. It is also a bf calculator as well.

                http://www.scientificpsychic.com/fitness/diet.html
                http://www.facebook.com/daemonized

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                • #9
                  I think this thread has hit it on the head for me - I'm still TERRIFIED of fat. because it's so calorie-dense. I'm SCARED of carbs because I have PCOS (and therefore am prone to IR) so that just leaves protein.

                  Still not sure how to sort this out (which is probably why I'm in the mess I am in now!) - I know this has to change but I don't know how to change it).

                  The biggest problem is I'm not very active (this would be SO much easier to deal with if I wasn't autistic! DAMNIT!) so am TERRIFIED of going over my BMR (which is somewhere between 1587 and 1787 (according to that link that Daemonized just posted!))

                  I think I need to fix my head first, but I don't know how to do that!
                  La tristesse durera toujours...

                  Comment


                  • #10
                    Violet, you can still eat high fat (70% of your cals) and stay within your BMR. Have you given that a try? It takes a few days of fiddling with your menu and playing around with numbers on fitday but once you get into the swing of it it's pretty straightforward.

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                    • #11
                      Originally posted by Shrinking_Violet View Post
                      I think this thread has hit it on the head for me - I'm still TERRIFIED of fat. because it's so calorie-dense. I'm SCARED of carbs because I have PCOS (and therefore am prone to IR) so that just leaves protein.

                      Still not sure how to sort this out (which is probably why I'm in the mess I am in now!) - I know this has to change but I don't know how to change it).

                      The biggest problem is I'm not very active (this would be SO much easier to deal with if I wasn't autistic! DAMNIT!) so am TERRIFIED of going over my BMR (which is somewhere between 1587 and 1787 (according to that link that Daemonized just posted!))

                      I think I need to fix my head first, but I don't know how to do that!
                      if you fear fat b.c of calories then you think that excess calories = weight gain. if you fear excess carbs, then you think insulin = weight gain...you cant really think both

                      if youre not meeting for EFA requirement for the day, and you are female, your body may play he hormone game and actually put on weight. just fwiw, eat your fat and dont fear carbs
                      Get on my Level
                      http://malpaz.wordpress.com/

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                      • #12
                        Violet, as I started my last post on this thread, your mileage may vary as well. I hope I didn't make you feel like you need to stay under the calorie count suggested on any website. While I a big fan of protein, it's not a good fuel source. You need fat, carbs, and nutrients to keep your body functioning. Please don't be terrified or scared of anything. Just put lots of healthy things into your body and take good care of yourself.
                        http://www.facebook.com/daemonized

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                        • #13
                          Originally posted by MalPaz View Post
                          if you fear fat b.c of calories then you think that excess calories = weight gain. if you fear excess carbs, then you think insulin = weight gain...you cant really think both

                          if youre not meeting for EFA requirement for the day, and you are female, your body may play he hormone game and actually put on weight. just fwiw, eat your fat and dont fear carbs
                          Mal knows what she's talking about. Thanks, Mal.
                          http://www.facebook.com/daemonized

                          Comment


                          • #14
                            To OP:

                            When I was losing steadily at roughly your height (I'm 5'3 3/4") my calories ranged between 1250 to 1450 a day. Keep in mind, though, that height, weight, and gender are only part of the equation with regard to your caloric need and thus the number that would put you in a reasonable deficit. Depending on your percentage of body fat, you could need more calories than this. Or less (unlikely).

                            YMMV, but I got the best results when I kept my carbs between 35-45 and avoided fruit most days. Every now and then I'd incorporate some berries or grapefruit. I didn't include bananas until I hit maintenance because--as you noted--they're fairly high in carbs. Not everyone needs to push their carbs so low. If you've never been significantly overweight or had signs of metabolic problems (insulin resistance, syndrome x, prediabetes, PCOS, etc) you could likely take in 50 carbs daily and continue to lose at a good pace.

                            Good luck!

                            Comment


                            • #15
                              It's not about calories. Please read the book.
                              Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

                              Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


                              Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

                              My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

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