So many questions?
Hi, I'm new here to paleo. I have done a lot of research and now I believe I'm a victim of information overload.:eek: Count calories don't count calories, too many omega-6 according to paleotrack, eat fruit don't eat fruit, and the list goes on and on.
[B]My goals: to get healthy. lose excess body fat, increase my physical activities, and alleviate bp meds. I am definitely carb sensitive[/B].
[B]Here are my stats:
The Zone Body Composition Calculator
height: 71" (5'11")
activity: light fitness training
body fat: 44%
tot. body fat: 116 lbs
protein requirements: 88 gms
Please help!!! Where do I start?:confused:
At your weight and height I would suggest the following:
For the first months settle in a paleo/primal eating routine. Discover when and what you eat. Do not weigh yourself, but if the pants get tighter, drop fat, increase vegetables.
Once you have the pattern, log your food and macros for 2 weeks, to get a handle on your portions and ratios.
Then do not count calories but weigh yourself every week and measure yourself every month until you drop to about 200 lbs, or do not see weight loss for 4 weeks in a row.
Do not eat fruit.
Do not eat dairy for the first month. If it makes no difference, introduce fermented dairy first. Raw cheese in another 2 weeks.
Do not drink liquid calories.
Use fattier cuts of meats and fish, rather than added fat. If you use fat, use coconut oil, butter or animal fat for cooking and olive oil for dressing.
For me, I had to eliminate all sugars and cut back a bit on calories and make sure I do exercise to get the weight loss going. I am very carb sensitive due to years of neglecting my blood sugar levels.
Keep it Simple. Follow the Primal Blueprint (or one of the stricter Paleo books, if you prefer). Eat from the list of prefered foods. Don't count calories, don't try to figure out your Macros, just eat non-processed, organic and grass-fed if possible (but don't sweat it TOO much) food--meat/fish, veggies and a modest amount of fresh fruit (if it doesn't set off a binge-urge), and healthy fats. Limit nuts/seeds. I would suggest eliminating dairy for the first 30 days, then re-introducing it cautiously. Eat virtually no sugar. After 30 days I added in a tiny amount of honey on occasion. Exercise. That's it. See how the weight loss goes for a while before tweaking the diet and worrying about calories/macros, etc. It doesn't have to be as complex as many forum discussions have gotten you thinking.
Thank you all so very much for your input. I am so eager to get started and to get healthy.;)
Welcome. Have you read the book yet? How about everything on the "Start Here" tab at the top of the page?
I really recommend easing into this gradually. Its not a diet you "go on" and then you're fixed. Start by eliminating the most toxic foods...industrial seed oils, wheat, corn, soy -- and all the foods made from them. This will eliminate almost all processed foods. One toxic food at a time (I started with the oils, then the grains) In their place, learn to eat the good fats, meat, eggs, all kinds of colorful raw and cooked veggies, coconut in all forms, a little fruit & nuts, maybe a little full-fat dairy if you tolerate it.
Ignore the macros and percentages at first...just get in the habit of eating these primal foods. Experiment with ways to enjoy them, stock your fridge/pantry with them, make them a habit. LISTEN TO YOUR BODY. Pay attention to how specific foods/meals make you feel. Give yourself 3-6 weeks.
Eat when you're hungry, don't when you're not. Ignore traditional meal 'times' and the CW rule that you must eat 6x a day. (the only meal time I adhere to is dinner, because sitting down to a healthy meal with family is more important to me than anything else about this WOE) Experiment with how long you can go between meals without being hungry. Embrace hunger as a natural bodily function (like the fuel light on your dash board) and experiment with what true hunger feels like.
Once you get the hang of it, you can start tweaking your menus & routines.
Thanks Sandra in BC. I was also wondering is this WOE conducive to fat loss, I have noticed that many in this lifestyle are not here just to decrease body fat but for a lifestyle change. I want to do BOTH. ~adm:)
Not to get you confused but [URL="http://www.archevore.com/get-started/"]Kurt Harris MD[/URL] has a diet with a list of progression which is very similar to the primal. Kurt Harris MD is very respected in the paleo community. He allows more carbs if your metabolism is not impaired.
Jimmy Moore has a podcast with [URL="http://www.thelivinlowcarbshow.com/shownotes/1453/dr-kurt-harris-panu-means-paleo-nutrition-episode-325/"]Harris[/URL]
[QUOTE=ampmpj;881189]Thanks Sandra in BC. I was also wondering is this WOE conducive to fat loss, I have noticed that many in this lifestyle are not here just to decrease body fat but for a lifestyle change. I want to do BOTH. ~adm:)[/QUOTE]
Yep. Me too. My goal is finding my right size as a result of a healthy lifestyle. I am not on a diet :). This has been ridiculously easy. The results have been gradual. But I'm not in a hurry :)