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Ladies doing IF and Paleo, what are you eating?

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  • Ladies doing IF and Paleo, what are you eating?

    I'm trying to obviously lose bodyfat and build muscle. I'm a bit worried about the carbs because I don't want to put on any fat weight. Yet, I feel like now that I'm working out and pushing myself harder I may need some more carbs. Today is my first IF day with the BCAA. I already am feeling yucky, but I think it's because I'm out of the 14 hrs and into hour 15. I'm trying to last until lunch even though Leangains says 14 hrs for women. But back to the point, when I do finally eat how much carbs should I aim for? I've been keeping it around 50-75g a day. Do I need to bump this on workout days maybe? Almost all my carbs come from fruit and veggies (no sweet potatoes, potatoes, or rice, which I've heard some people adding back in for some reason). I get about 15g a day from dark chocolate as a treat.

    I'd appreciate any ladies sharing their experiences with IF in general too. What I can expect. I'm around 20% BF right now.

    Thanks!

  • #2
    How are you feeling when you workout? After you workout?

    I can do yoga on an IF, but not when I weight train or hike etc. I find 50-75g of carbs more than enough on a day where I'm doing intense activity. On other days I keep it below 50g.
    The more I see the less I know for sure.
    -John Lennon

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    • #3
      It took a few months, but I keep my carbs under 50 and do just fine. In fact, I am dropping them back to 20 net carbs, since that seems to work best for me for losing body fat.

      I've incorporated a 14-15 hour IF into my daily routine (I work out of my home, so pretty easy for me.) My eating window is generally 8:30/9 am to 5:30/6 pm.

      It took me some time to adapt, but I can now easily do fasting workouts. I'm making good progress as you can see in my journal.

      If you are wanting to lose body fat, you may be better off cutting the fruit & chocolate & eating some sweet potatoes/potatoes/rice for carbs. Fructose in the fruit and chocolate can undermine your fat loss. Read Gary Taubes' Why We Get Fat for more info.
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      • #4
        i just recently gave it up, but i was relying on dairy for most of my calories. i liked it, its easy, and the point is not to think about food but eat what you want within primal sense and see how your body handles it. when your first start i would just make sure you eat enough protein and from their figure out what makes you feel best
        Get on my Level
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        • #5
          I limit my carbs to 20 per day, and workout in a fasted state. I do couch to 5k, and weights. Some days the elliptical if all the treadmills at the gym are full. I feel fine before and during, but pretty much ready to gnaw my arm off afterwards. I go for protein right off the bat, then I allow myself some carbs. I IF almost daily (7p to noon) HTH.
          --Trish (Bork)
          TROPICAL TRADITIONS REFERRAL # 7625207
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          • #6
            Whenever I eat anymore, it's pretty much protein first then the carbs. I do not count carbs but as a guestimate I know I am keeping them under 50g a day. And this is off an IF or just normal eating.
            Georgette

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            • #7
              Good morning!
              If you're following the leangains focus (I am), then you should be cycling your carbs and fat depending on your day. Rest days are higher fat, workout days (hopefully, this means you're doing weight-training) are a higher carb day. I can PM you the info that has the breakdown for the different days.

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              • #8
                Hey gurrrlll

                I'm doing a blog about my attempt to integrate Leangains with Paleo. Hit it up if you haven't so you can see me struggle with the same problems!!! haha

                I just cut dairy (massive sad face) but am keeping my protein high, not worrying about quantities of non-starchy veggies, and did just add in 1 "refeed" day to my diet, which to me basically means adding a sweet potato one day a week and keeping fat low on that day.

                I'm sort of struggling to figure all this out, but I'm sure it will come in time!

                Before saying this, let me just point out that some people just don't do well on a fast, so I'm not a professional saying "HEYYY just stick with it!". But I did a solid week of IF before I added in exercise, and I think it helped "prime" me tremendously. Don't feel like you have to take steps back or anything, but if it helps to take a few days and get your body in "fasting" mode before adding in exercise go for it!

                "The Way We Do Anything Is the Way We Do Everything"
                ~ Kancho Cameron Shayne

                Blog - The Primal Pantry
                My Leangains/Primal Lifestyle Challenge to begin 2/7/11!
                Check out the Blog for Daily Progress

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                • #9
                  On IF days or non-IF days, and workout days or rest days, I always do under 25g carbs, sometimes its under 10g. Fasts are new to me but I've been doing them almost daily, now, varying from 15 hours to 33 hours (normally 18-20), with one giant meal a day. I workout both fasted and non-fasted, depending. I don't do leangains, obviously, just my own thing.

                  I was toying with the idea of a re-feed, and the 50-75g range was what I was thinking, so your carbs seem "high" to me, but thats relative to what I've been doing all along and what feels natural for myself. I don't think I've come even close to 50 since being primal. How do you feel about lowering the carbs quite a bit? In my experience, the amount of carbs I (don't) eat hasn't been debilitating -- anything but -- so maybe it would work for you too. I see a lot of people here having tubers for workout days but I've never needed that myeslf -- and I cardio, too -- and I wonder if more people eat them than really need to. Who knows, I could be weird. ...But, I got super skinny this way, too skinny, so it works (being active and in ketosis, that is). Its only by a deliberate and conscious attempt to gain some fat back that I got to where I am now.

                  I'm also ~19% BF, hoping to fine tune a couple pounds down...

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                  • #10
                    I've cut my carbs down to 30g/day (net), 70g+ protein/day, ~1400cal/day, with an eating window of 6 hours (6am to noon) / 18 hours of fast. There's been only one day that I needed to supplement with an evening snack. I've lost about 5 pounds of body fat in the last couple of weeks.

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                    • #11
                      Wow you gals are awesome. Thanks for all the great info. I knew ya'll would know what to do.

                      As of my status right now, today I didn't feel very energetic after my workout. I felt pretty tired, but this is the first time I've worked out in about a week or so. I may still be converting from carbs to fat. I'm a month into Paleo. I'm noticing that sugar is still affecting me, so I guess I'm getting too many carbs? I do dairy occasionally, but for the most part, no dairy. I do have a dark chocolate habit, but like I said...I keep it in the 15g range. I may have to cut it down to one square a day (probably about 5-6g of carbs).

                      I'm actually getting a bit scared because I'm still getting the shakes, which is what I used to get on very high carb. What would explain this? I mean I would think it would've gotten much better since I've cut out all grains. I did have berries on my salad for lunch with chicken and such. Maybe that did it especially since I hadn't had anything to eat. Normally I don't have much fruit at all in a day (1 piece)....my carbs come from veggies and like I said my little dark chocolate indulgence. I may just not be cut out for fasting, which is weird because I used to not eat breakfast years ago, and then I started making myself eat it because of the "health benefits" haha. Maybe I can retrain myself again. I may just alternate days for awhile and see how that goes. I don't think I'm ready for 7 days a week IFing.

                      Thanks everybody!

                      P.S.- I will check out your blog Primalvore...looking forward to your findings.

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                      • #12
                        If you are still getting the shakes, your body is not fully keto-adapted and still craving the glucose, meaning that it is having trouble switching from fat-burning to glucose burning and back. While I got over intense low-carb flu in about 48 hours, it took me at least 8 weeks until I felt that my body was keto-adapted and felt more steady energy including during and after exercise.

                        My own thoughts are for you to get the eating habits down, and not push IF. Gradually work in an IF by delaying breakfast half an hour a day until this merges to your next meal. It gets easier over time.

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                        • #13
                          All of these things are going to vary from person to person, maaaany factors at play, how you train, what foods you actually enjoy eating, how’s your sleep, your day to day life, etc.

                          I know fasting is a good tool for fat loss, but food quality is even more important. To put myself as an example, I’ve kept my IF schedule for many months, well over 8 months now. I IF 16/8 five days a week, and don’t care to on weekends where I may have breakfast. However, I’ve GAINED fat due to poor food choices, so it’s not the magical answer to all problems.

                          Many people here never fast, or fast very rarely or spontaneously yet have achieved their body composition goals.

                          I think you’re striving to do something for which you may not be ready for, given all the complications you seem to be having.

                          Visit www.theleansaloon.com its also an IF site but the guy that runs it has a way more laid back approach that I think would suit you better than Leangains which is a more micro-managing approach.
                          I used to seriously post here, now I prefer to troll.

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                          • #14
                            Originally posted by Egoldstein View Post
                            If you are still getting the shakes, your body is not fully keto-adapted and still craving the glucose, meaning that it is having trouble switching from fat-burning to glucose burning and back. While I got over intense low-carb flu in about 48 hours, it took me at least 8 weeks until I felt that my body was keto-adapted and felt more steady energy including during and after exercise.

                            My own thoughts are for you to get the eating habits down, and not push IF. Gradually work in an IF by delaying breakfast half an hour a day until this merges to your next meal. It gets easier over time.
                            I totally agree.

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                            • #15
                              Yep I think I'm not completely switched over yet. I've been still getting pretty bad crashes just from little stuff that shouldn't bother me. And apparently I still have some unresolved sugar issues since I gave into cake yesterday. But I had made it past the 30 days without grains and too much sugar, so I just choked it up to a cheat meal. And as I was telling someone else today, I ended up sick the dang day after doing that with sore throat and sinus issues! Coincidence? I think not.

                              Anywho, I've put in an order for some Robb Wolf rec'd supplements like ALA, Panethine (sp?), and Cinnamon to try to help with my adrenals and blood sugar control. I haven't read much on adrenal fatigue, but from what I have read, I may have some of that too. I would say my yo-yo dieting hasn't done my body any favors over the years.

                              Thanks again for all the help! This is tough, but I'm going to make it.

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