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  • What about serving size?

    I've read the section of the book on nutrition and read through the site. Unless I'm missing a page somewhere, I have seen nothing on an appropriate AMOUNT of food. I know what foods to eat, which to avoid and how they affect my body, but I don't know how much is enough and how much is too much.

    Does CW come into play here with approximately 4 oz or a deck of card size piece of meat still apply or do I just stuff my face til I'm full? How do I know if I'm eating the right quantities of food or overeating?

    I might be missing the obvious here, which is why I'm asking.
    Primal since March 5, 2012
    SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)




  • #2
    If you are eating foods that promote Satiety then portion size does not seem to be an issue. Eat enough to get you to your next meal..don't snack. Don't be afraid if you feel hungry it might pass in a couple minutes, or drink some water..or you wont feel hungry.
    Primal since March 2011

    Female/29 years old/5' 1"/130ish lbs

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    • #3
      Then maybe I'm not doing this right.

      For breakfast today, I ate 2 hard boiled eggs. I felt satisfied after that and placed my 3rd egg and greek yogurt in the fridge.

      Then about 10ish I started feeling that feeling in my tummy that says EAT NOW - borderline nausea. I had 28 almonds.

      Now, at 11:30ish, I'm feeling that nausea feeling again, telling me that maybe I should eat something. I have 3 chicken legs and 2 red potatoes for lunch. Should I eat that now, or eat my other egg and yogurt?

      Are my meals big enough is what I guess I'm asking.
      Primal since March 5, 2012
      SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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      • #4
        How long have you been eating this way? I ask because your starving-gonna-eat-my-arm-off should not really be happening.

        I can give you an example of my day, but keep in mind I Intermittent Fast (complete fasting Monday, Wednesday, Friday) so if I ate this way every day I may not lose weight.

        Breakfast, Snacks - None.
        Lunch (around 2pm) - Big salad, with homemade dressing (mayo, yogurt/cream, seasonings, some raw Organic Parmesan if I am doing a ceasar-type dressing) and this salad will ordinarily include either 3 eggs and 2 slices of fried Prosciutto, or a whole striploin steak, or a large chicken breast.
        Dinner (around 7pm or so) - About 12oz of meat plus veggies with butter. This might be a couple pork chops, or a rib steak/slice of roast, or maybe 1/4 chicken. Dinner MAY (about half the time) include a sweet potato.
        Once every 1-2 weeks I will have a generous helping of potato (baked, fried) or white rice (usually as a base for an otherwise primal curry dish)

        Weight is coming off very well, and I feel great. I am in very very deep ketosis, even if I throw a few sweet potatoes in during the week. If I have potato/rice, it sets me back on the scale temporarily for a few days BUT in the long run it doesn't even slow me down.

        You and I are about the same weight and with similar goals.
        5'6" Female, 29 Years Old, 260/195/120

        "Discipline is choosing between what you want NOW, and what you want MOST!"

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        • #5
          For me, I eat a pound or two of meat (depending on if I lift weights) and a pound of vegetables every day. I divide this between one or two meals in a 2-6 hour feeding window. I'm a girl. If that gives you any direction.
          My chocolatey Primal journey

          Unusual food recipes (plus chocolate) blog

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          • #6
            Jenn-
            You may be having issues with satiety because you really aren't getting enough caloric intake. Run a typical day through fitday and see what it looks like. If it's low, start adding more healthy fats and (depending on your needs) carbs. If it's high, look at you macro nutrient ratios. It should come in roughly with half to 2/3 fat and the rest being protein and carbs.
            Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, steak in one hand, chocolate in the other, yelling "Holy F***, What a Ride!"
            My Latest Journal

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            • #7
              i think you need some more food! though it has its drawbacks, it may be worth it to calculate the calories you're taking in each day, just to get a baseline idea of how much energy you're getting. i would eat bigger meals to avoid snacks.
              Last edited by jakey; 03-19-2012, 11:04 AM.

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              • #8
                I need FAT to make me feel full for longer. If that were my breakfast, I would chop up those eggs and add a couple tsp of butter, and re-warm the bowl just till the butter melted/softened. Yum. Or I would start with the yogurt, and finish with the eggs. Or have some bacon with those eggs. Or I would slice those eggs onto a green salad and douse the works with a homemade olive oil-based dressing.

                And if you're hungry, eat a meal, not a snack to take the edge off. Get FULL. I wouldn't have had 'breakfast' if I wasn't hungry at 'breakfast' time. I would 'break my fast' around somewhere between 10 and noon, when I'm truly hungry, with a hearty meal. Meat & veggies. Maybe followed up with yogurt & honey. And I don't snack on single foods. If I'm hungry, I'll eat a meal (might be a small one, but more than one food and bigger than a snack).
                Sandra
                *My obligatory intro

                There are no cheat days. There are days when you eat primal and days you don't. As soon as you label a day a cheat day, you're on a diet. Don't be on a diet. ~~ Fernaldo

                DAINTY CAN KISS MY PRIMAL BACKSIDE. ~~ Crabcakes

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                • #9
                  Jenn-

                  When I first started eating this way I had about 3 days of HUNGER. I'm talking, couldn't get enough and still had food on my mind all of the time, kind of hunger. I ate. But I only ate Paleo foods. I was really really careful not to cheat during this time. My major goal is weight loss but I had just decided to listen to my body and see what happens. Now, fast forward to a few weeks later and I am eating maybe twice a day. Sometimes 3 times, but I don't even think of food that often until all of a sudden I'm hungry. It's amazing! So I say give your body the food, keep it primal, let it throw a fit about you giving up all the carbs, and don't worry about portion sizes. I came from WW and was freaked out about not counting out a "serving" of something at first. But without all that processed crap your body really will tell you when it is full once it adjusts (and this happens QUICKLY!)

                  Good luck!
                  My Story As It Unfolds

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                  • #10
                    Your portions look sort of tiny to me and not very fat-rich. At the beginning a typical breakfast for me would be 2-4 fried eggs with some kind of side of meat (like a 6oz steak or 3 pieces of bacon or a big huge sausage.) Add some veggies, too. Usually a meal like that would keep me satisfied until about 4pm and then I'd just be hungry until I got home. Then I'd eat a piece of cheese with butter on top before dinner. After a while I no longer wanted that much food or that much fat and my portions went down and I no longer wanted the cheese and butter before dinner. I lost weight all along the way, big breakfast or small.
                    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                    • #11
                      Originally posted by jenn26point2 View Post
                      Then maybe I'm not doing this right.

                      For breakfast today, I ate 2 hard boiled eggs. I felt satisfied after that and placed my 3rd egg and greek yogurt in the fridge.

                      Then about 10ish I started feeling that feeling in my tummy that says EAT NOW - borderline nausea. I had 28 almonds.

                      Now, at 11:30ish, I'm feeling that nausea feeling again, telling me that maybe I should eat something. I have 3 chicken legs and 2 red potatoes for lunch. Should I eat that now, or eat my other egg and yogurt?

                      Are my meals big enough is what I guess I'm asking.
                      Yeah. Include some fatty meat with those couple of eggs for breakfast. Eggs are GREAT, but they are fairly low calorie. 2 eggs is still like 120 calories. Fry em up in some butter to get some more good fat in. Add 6-8 oz of fatty meat and you should have no problem making it to lunch. Remember your not a cow. You shouldn't have to graze all day. Center your meals and a good fatty piece of protein and let everything else just fall into place. Protein promotes satiety.

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                      • #12
                        I see a lot of people saying they eat sausage but I thought sausage was dangerous, considering it can contain sugars and all sorts of not so natural stuff. Is there primal friendly sausage I should know about? I'd love to be able to enjoy it.
                        SW175ish GW140 CW157

                        height 5'6"

                        Official for real start date 1/10/12

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                        • #13
                          As requested, here is what I have on tap for food today. it is attached. It's coming from a government computer with 100 different firewalls and virus scan protection dealies, so it's safe to open.

                          I use MyFitnessPal.com to log my foods. As you can see, I haven't completely decided what dinner will be. Still trying to get some ideas for side dishes that aren't potatoes b/c my little brain has a very small side dish category.

                          According to MFP, I've had had 81 gm of fat and 100 gm of protein. Carbs are a bit higher than usual. I didn't realize the yogurt had so many carb gms in it. Normally, I'm at about 55 gm of carb per day. I did end up eating another egg that I haven't logged yet.

                          Today, I realize, is a hangover day... I allowed myself too much freedom this weekend and today my body is hungry for that sugar and simple carb overload. But I wonder if, in general, I'm eating enough, too much, just right.
                          Attached Files
                          Primal since March 5, 2012
                          SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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                          • #14
                            When I first started eating this way I had about 3 days of HUNGER. I'm talking, couldn't get enough and still had food on my mind all of the time, kind of hunger. I ate. But I only ate Paleo foods. I was really really careful not to cheat during this time. My major goal is weight loss but I had just decided to listen to my body and see what happens. Now, fast forward to a few weeks later and I am eating maybe twice a day. Sometimes 3 times, but I don't even think of food that often until all of a sudden I'm hungry. It's amazing! So I say give your body the food, keep it primal, let it throw a fit about you giving up all the carbs, and don't worry about portion sizes. I came from WW and was freaked out about not counting out a "serving" of something at first. But without all that processed crap your body really will tell you when it is full once it adjusts (and this happens QUICKLY!)
                            Times two! Don't be afraid to eat more than you're used to. For one, your body might not be very efficient at digesting fat yet. As such, a lot of what you're eating is just taking a ride to the toilet. It took me over a month before I could eat all the fat I wanted and actually use it for fuel.

                            I also eat one meal with about a pound of meat and a dinner plate sized mountain of veggies every day (with an apple and/or berries, etc.), and the rest of my caloric needs come from tallow and coconut oil, avocados and the like. I use fatty meats like salmon and duck, and sometimes bacon to save money and get that caloric bang for my buck.

                            It will be hard to over eat. As long as you go heavy on the fat. Lots of saturated fat. Unless you fully embrace the saturated fat aspect of this way of eating, the chance of failure is high.

                            4 oz. of protein daily is the right amount to make you want to buy twinkies and other subsidized government food. Because it's not enough. Remotely.
                            Last edited by Knifegill; 03-19-2012, 12:42 PM.
                            Crohn's, doing SCD

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                            • #15
                              Originally posted by Drea6681 View Post
                              I see a lot of people saying they eat sausage but I thought sausage was dangerous, considering it can contain sugars and all sorts of not so natural stuff. Is there primal friendly sausage I should know about? I'd love to be able to enjoy it.

                              Homemade Sausage Links and Patties | Mark's Daily Apple

                              I usually just buy ground pork at Whole Foods and mix in plenty of spices and make it into patties.
                              "If we’re not supposed to eat animals, how come they’re made out of meat?" - Tom Snyder, talk show host

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