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Newbie wondering if this is too much fat

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  • #16
    Nina, if you lose 40lbs eating 3500kcal a day with that activity level, I'll eat my own face.
    My Journal: Englishman In Oz, Skinny to Muscle in a Primal Way


    • #17

      Your ratios (63%fat/11%carb/25%protein) are similar to what a lot of people post here. My own are 50/25/25 and I've been losing weight at a pretty steady clip, so there's a bit of a workable range for weightloss. But your total calories are probably going to prevent any kind of weightloss. I know a lot of people here are completely against calorie counting and if they're reaching their goals without it, I would agree it's an unnecessary effort, but a lot of overweight people (myself included) have a very poor sense of how much fuel they're putting in their mouths and they aren't going to face that honestly until they start counting.

      Using calorie calculators available on the web, a 24yo, 5'2", 167lb woman whose only exercise is a bit of walking needs 2000-2200 cal/day to maintain that weight. That same woman at 128lb needs 1700-1900 cal/day. Sure, those counters are estimates, but they're not completely divorced from reality. 3500 cal/day is not realistic if the goal is weightloss. I wouldn't recommend trying to stick to 1700 cal right away. That would be tough and you'd probably be hungry, eat more, feel bad about it and eventually give up. Some downward pressure over time on the total amount of food you consume, with or without counting, will get you to the same place eventually.

      And 1200 calories in beer? That's like 5 or 6 pints, right? Is that a regular thing? Aside from the calories, alcohol inhibits fat burning - Definitive Guide to Alcohol on a Low Carb Diet | Mark's Daily Apple - so you're working at cross purposes if you increase your fat and drink a lot. You may find that as you reduce the amount of food you eat and lose some weight, your tolerance for alcohol will decrease. I regularly drank 3 pints in an evening before I started eating better and now I really can't handle more than 2 (I'm 5'3" and 150 lbs at the moment, down from 195).

      If you're anything like me, after a few months eating primal (or even mostly primal) you're going to feel great and everything about food will feel so much easier. So be patient with yourself.
      50yo, 5'3"
      CW-125, part calorie counting, part transition to primal
      GW- Goals are no longer weight-related


      • #18
        Hi Nina-
        I'm 5'3" and have lost nearly 70 pounds. I have consistently kept fat at about 60-65% of calories, protein somewhere between 70-100 gms (varies by day) and carbs below 50gms. In the beginning it was hard to keep calories under 2000. As I lost weight, I had to lower the calorie intake somewhat. I'm near my goal now and eat around 1200-1500 calories per day. I'm also more active than I was at the higher weight.

        So I agree that your calories and micronutrients are currently too high to expect consistent weight loss. I'd also agree that it is hardest in the beginning and gets easier and easier over time.
        Starting Weight: 197.5
        Current Weight: 123
        Far healthier!


        • #19
          Hi all,

          Thank you everyone for your replies.

          Gadsie; This may well be the case as the days go by. I never really care for butter but when I started it felt good to eat it as is. Sorry if this sounds yucky.. I stopped doing that! Hopefully my appetite will adjust and I will be falling under 2000kcals a day.

          Nz Primal Gwamma; hi and thanks for welcomming me. I don't think I'll track regularly because I find it tedious but I'll do it when I'm in doubt or hitting a plateau. I'm glad you're back to losing weight and well done on sticking to it.. a month of plateau can be very challenging and testing to the strongests of wills.

          Metric; I've never been much into butter but I find it hugely satisfying. I must admit , like you said I worry about falling off the waggon and having a grains binge that I've kind of over compensated with my kerrygold butter. As you said I hope once I've settled in I'll be able to balance things out.

          Daydreamer; Thank you for the informative post. I suppose it's like you said, being surrounded and used to seeing/smelling something can desensitise you a little bit. I too am partial to a freshly baked croissant but I'd eat that and not even 30 minutes later I'm hungry. I don't know if I'll be able to go as long as you without food and hunger but I certainly am impressed that my need for snack, although still there is gradually diminishing. I used to be an eating machine..from the moment I wake up til I fall asleep and sometimes even wake up to eat more!
          I'm glad to hear that you're overcoming your ED. My main motivation that led me to finding this is weight loss but since I've started reading posts, blogs and articles on primal/paleo living I become more and more convinced of the health benefits. I am so pleased that this is helping you and that you are comfortable doing it.

          Englishman in Oz; hahahaha.. is that a challenge then? No, I wasn't saying that I will eat this and lose.. I was shocked to see the numbers and I thought that can't be right..or can it and thats why I posted here.. so many things I've been taught about food like that fat is bad for us, that wholegrains are good have been shaken up by reading MDA so I wondered if calories..etc also don't matter.. since a lot of what was a given then is not necessarily correct under eating primal. I mentioned my stats (weight, age, goal weight) not to say hey i'll eat this and get to this weight but to give people an idea .. i could be a marathon runner 6'5 and 180lbs or a body builder with different/greater needs.

          Laura SB; Hi, thank you for converting my figures to a ratio, its interested seeing it in a percentage like that. Yes I drank a alot some nights 4 pints but the last couple of weeks with the summer holidays and probably due to increased alcohol tolerance I was nicking down 6 pints of lager! I haven't drunk since switching primal. The 3000kcals+ are without any alcohol. I'm sure it will benefit my health to cut it out for now and cut down in the future. I too whenever I stop drinking for months and start drinking again just 2 pints make me drunk. Well done on your massive weightloss, what an inspiration!!

          janie; hi there thank you so much for your response. As I'm getting better at feeling fuller for longer as the days go by I feel that it will be achievable for me to stay under 2000kcals and can understand how as time goes by and as I get smaller and nearer my goal I'll have to re examin my intake again. It's been 6 hours since I had my breakfast and I can easily go for another few hours before having dinner...where as on day one and two (where I got those figures from) I was eating every 2 hours mainly out of habit and fear of going off the program. Your 70lbs loss is AMAZING . Your ratio is clearly working so they are definitley food for thought for me.

          Thank you everyone for replying. I appreciate your helpfulness and good luck xx


          • #20
            Ninja, I'm confused whether you are a young man or a woman but you are eating quite a bit of food for almost anybody. And that's a huge amount of protein. The range is between .7 to 1 gram of protein per pound of lean body weight (not total body weight.) For me at 5'3" that's probably around 70-100 grams. If you are a football player, maybe you are getting enough protein.
            Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.


            • #21
              Originally posted by sbhikes View Post
              Ninja, I'm confused whether you are a young man or a woman
              She's a woman - it's right there in the OP.

              Nina - My comment was firmly tongue-in-cheek, please don't rise to the challenge. I want to keep my face for now. Sounds like you got a good plan going forward, best of luck to you.
              My Journal: Englishman In Oz, Skinny to Muscle in a Primal Way


              • #22
                thank you
                oh and today with my dinner the kcals came up to 1600kcals, 41g carbs and 110g fat... 120g protein still.......................
                but it's improving
                Englishman you look like my other half!!


                • #23
                  And you don't feel hungry or tired ?
                  Well, it's great is that's the case
                  Young self-caring Paleo-eater from France.
                  (So please forgive the strange way I tend to express myself in your beautiful language )


                  • #24
                    Originally posted by NinjaNina View Post

                    I am new to eating primal. I've logged what I've eaten on an online kcals,fat,carbs..etc calculator and it came up to:
                    250g fat
                    98g carbs
                    218g protein

                    3560 kcals

                    I read a lot about people struggling to get their fat and kcals needed.. am I over doing it?
                    You're assuming the calculator gave you accurate figures.

                    I think that's probably a false assumption.


                    • #25
                      all I will say is....woooooooooowwwww, I am surprised u eat that much and is even the weight you are right now! that's pretty impressive!


                      • #26
                        but ya....u most likely will need to decrease in order to start losing from this point on...


                        • #27
                          Originally posted by NinjaNina View Post
                          thank you
                          oh and today with my dinner the kcals came up to 1600kcals, 41g carbs and 110g fat... 120g protein still.......................
                          but it's improving
                          I'd missed this follow-up post of yours before commenting.

                          I'll give the same response though: the calculator you're using is not reliable. I think this confirms that.


                          As a general comment --

                          Most low-carb experts will tell you want around 1 to 1.5 grammes of protein per kg of lean bodymass. Mark gives a figure, for most people, of around 0.7 per pound of lean bodymass, which would be at the higher end of that.

                          You can use the calculator here to work out your lean bodymass:

                          Diet Calculator, Body Fat Calculator

                          I'd guess you'd need around 70 or 80 g of protein a day. Some 218g would be crazy (but I don't take that figure to be reliable). Even 120g is rather more than you're going to need as a five foot two inch female.

                          For carbs -- well, that depends on your purposes and activities and targets. See here:

                          How many carbs should I eat each day? | Mark's Daily Apple

                          The rest is fat.

                          Would you consuming 250 g of fat if you'd eaten an avocado (mostly pretty small in UK shops), a few almonds, and a spoon or two of butter and olive oil? No, you wouldn't be -- unless other foods you didn't mention were very high in fat. But I doubt it.

                          Eating avocados and a few nuts, and putting a tablespoon of a good fat or oil on your food, as you would seem to be doing, is a good strategy to follow.