Journal: Yogi Goes Primal! (tanyayogi)
TANYAYOGI GOES PRIMAL
6 WEEK CHALLENGE
Starts: Wednesday, April 13th
Ends: hopefully never! Saturday, May 28th
1. Give up sugar/carb addiction (gave up wheat on 4/3, rice/corn/potatoes/refined sugar on 4/13)
2. Lose 8-10 lbs (Current: 118 - Goal: 108-110)
3. Establish a Primal fitness routine (ashtanga yoga 4-6x/week, 1 sprint/week, establish a strength training routine for 2 sessions/week)
4. Follow 80:20 ratio: eat 80% Primal, 15% still somewhat healthy (legumes, potatoes, frozen yogurt), 5% occasional indulgences (can only have something really non-Primal for VERY special occasions, otherwise stick to dark chocolate, dairy, almond-based baked goods)
5. Eat 100g carbs/day (max)
6. Eat more protein (nuts, fish, eggs) - pescatarian
7. Eat more good fats (olive oil, avocados, nuts, etc.)
8. LISTEN TO MY BODY
Last edited by tanyayogi; 04-19-2011 at 04:51 AM.
Dietary Guidelines for the Challenge
FOODS I CAN EAT DAILY:
-Vegetables: all except potatoes/corn/legumes/sweet potatoes/yams
-Fruits: berries, plums, peaches, apples, bananas
-Nuts & seeds: all nuts except peanuts, pumpkin & sesame seeds
-Animal products: eggs, fish
-Dairy: small dollop of butter, a tablespoon or 2 of high quality cheese (buffala mozzarella, feta, aged parmesan), small splash of milk w/ tea/coffee
-Fats: butter/ghee, olive oil, sesame oil, coconut milk
-Other: green tea, water, 1 mug coffee/black tea, 1-2 tbsp honey, 1 packet of stevia, 1-2 squares of organic 70% cocoa chocolate
FOODS I CAN EAT OCCASIONALLY (EVERY 2 DAYS MAX):
-Vegetables: sweet potatoes, quinoa, yams/pumpkin
-Fruits: all other fruits but remember mangoes/melons/pineapple are most carby
-Dairy: larger servings of cheese, 1 serving full-fat homemade greek yogurt, more than 1 serving of milk
-Other: more than 1-2 squares of dark chocolate, more than 1-2 tbsp honey
FOODS I CAN EAT ONLY ONCE IN A WHILE (1/WEEK or 1/2 WEEKS):
-Vegetables: 1 potato (oven-baked with skin)
-Nuts & seeds: peanuts & cashews, poppyseed
-Dairy: frozen yogurt, low-fat cream cheese, other cheeses
FOODS I CAN NEVER EAT OR ONLY FOR VERY, VERY SPECIAL OCCASIONS:
-Anything not on the other lists
Day 1: 4/13
DAY 1: 4/13
GOALS: Cut carbs to 100g or less. Eliminate rice/corn/potatoes. Focus on proteins/fats, keep fruits to the limited berries + plum. Max: 1400 calories.
Breakfast: almond pancakes = 60g ground almonds (350 cals, 12g carbs) + 2 eggs (150, 1g) + 2 tbsp honey (100, 20g) + 10 blueberries (50, 10g) = 650 calories, 55g carbs
Snack: plum (30, 10g) + 1/2 avocado (160, 8g) = 200 calories, 20g carbs
Lunch: Indian spiced sauteed cauliflower (100, 5g) + 1/2 cup cooked quinoa (60, 25g) + 4 squares dark chocolate (300, 30g) = 460, 60g
Snack: honey-and-sesame bar (150, 15g) + banana chips (50, 10g) = 200, 25g
Dinner: 2 egg omelet (150, 1g) + mushrooms/spinach + 2 buffala mozzarella balls (100, 10g) + olive oil (100) + cumin, paprika, rosemary = 350 calories, 15g
Exercise: 1 hour 15 mins ashtanga yoga
TOTAL: 1,850 calories, 175g carbs
ASSESSMENT: Too many calories and getting there on reducing carbs. Next goal is about 150g carbs max so to get to 100g gradually. Everything was pretty primal but a little too much, that's all because of the quinoa AND the banana chips AND the sesame bar AND the chocolate.
PRIMAL RATING: Primal food 7/10; calories 5/10; exercise 10/10; carbs 7/10; eating when hungry 6/10 = 7/10
Last edited by tanyayogi; 04-14-2011 at 01:12 PM.
Day 2: 4/14
DAY 2: 4/14
GOALS: Cut carbs to 100g or less (probably will be around 120g). Quit rice/corn/potatoes. Focus on proteins/fats, keep fruits to the limited berries + plum. Max: 1400 calories.
Breakfast: 1 cup almond milk + blueberries + 1/2 banana smoothie
Snack: trail mix (almonds, walnuts, hazelnuts, dried apple bits, dried banana, dried blueberries, pumpkin seeds) + 1.5 carrots
Lunch: my sushi turned out to be bad so I had a plum and a crappy non-fat cafeteria yogurt (at school)
Snack: came home ravenous and had a thick almond pancake (1/2 cup almond meal, 1 egg) with 70% cacao chocolate and 1/2 banana and 1/2 tbsp honey, cooked with a dollop of butter I LOVE BEING PRIMAL! + 1 buffala mozarella ball
Dinner: haven't had yet but will be a 2-egg omelet with spinach, mushrooms, paprika, cumin, rosemary, olive oil, mozzarella (1 ball) + side of steamed broccoli
Exercise: 1 hour 20 minutes ashtanga yoga
TOTAL: about 140g carbohydrates, 1,400 calories
ASSESSMENT: I hate these sugar cravings! They are so intense but for the first time I went home having eaten less than 1/2 my daily caloric intake and I wasn't even hungry at lunch because I had eaten my trail mix! It was BEAUTIFUL.
PRIMAL RATING: Primal food 8/10; calories 9/10; exercise 10/10; carbs 8/10; eating when hungry 8/10 = 8.5/10
Last edited by tanyayogi; 04-15-2011 at 07:09 PM.
If anyone has any suggestions about the first few weeks of going primal, please share. I'm ravenous, all the time.
DAY 3: 4/15
GOALS: Cut carbs to 100g or less (probably will be around 120g). Focus on weight loss (calorie control).
Breakfast: 3/4 mango + 1/2 cup coconut milk + 1/2 tbsp honey smoothie = 350 calories, 40g carbs
Snack: trail mix (almonds, walnuts, hazelnuts, dried apple bits, dried banana, dried blueberries, pumpkin seeds) = 250 calories, 30g carbs
Lunch: spinach-cilantro-arugula salad with feta cheese, raw broccoli, 1/2 avocado, cherry tomatoes, olive oil, balsamic vinegar = 300 calories, 15g carbs
Snack: like 6 pieces of Lindt chocolate truffles...kill me now...followed by 1/2 mango = too many calories, too many carbs! = est. 350 calories, 50g carbs
Dinner: octopus-mushroom salad + 4 pieces of sushi with rice + salmon sashimi = no more calories and about 20g carbs
Exercise: 1 hour 20 minutes ashtanga yoga
TOTAL: 155g carbs
ASSESSMENT: I came home ravenous and craving dark chocolate but I went to my dad's house and ate like 6 chocolate Lindt truffles and to top it off they were bought 2 years ago and still haven't ruined...god there must be SO many chemicals in it!!! Then I ate 1/2 mango. 1 mango + truffles in a day is excessive oh dear...good news is I haven't GAINED weight on my first week of going Primal. The low carb flu is definitely getting to me, I'm exhausted despite having slept 8 hours and done yoga and eaten healthy and ALL I CRAVE are yogurt-covered rice cakes and chocolates and sugary-carby stuff. Goddammit. Any tips on the low-carb flu/sugar cravings?
PRIMAL RATING: bleh?
Last edited by tanyayogi; 04-16-2011 at 03:27 PM.
OK so I'm new to the PB but I've been a health nut since forever and I always thought whole-grains, plenty of fruit, brown rice, lentils, etc. were the way to go, which was great because I'm pescatarian. I really haven't found it THAT hard to quite wheat/rice/potatoes/corn/refined foods but I am definitely having the low-carb flu. It'll be almost 2 weeks soon since I quit wheat. This week I started eating about 150g carbs/day but I still feel like it's too much -- I can't always get good fish so I end up eating 2-3 eggs/day to get my protein intake. I eat 1 cup of home-mixed trail mix for a snack at school, but when I go home I have all these carby cravings that I satisfy with Primal substitutes (ahem...dark chocolate, almond pancakes, etc.) What do I do? I'm REALLY excited to get past the carb/sugar addiction phase and I realize I need to eat less compulsively, especially the gray-area-Primal things...any advice/suggestions would be MOST welcome, especially from veteran Groks!
ALSO, I'm definitely looking for weight loss too. I'm currently 5'1.5, 118 lbs, trying to lose 10 pounds! I'm 18 and have a super busy schedule and spend too many hours a day doing homework/in class I do usually get in 1 hour of yoga per day, many times a week. I have NO idea about strength training and want to incorporate sprints or interval training into my routine.
If you're ravenous all the time eat more meat! Seriously. Try your hardest to get over your aversion to red meat (Argentina has GREAT red meat, no?) and it will help you immensely. Also, it helps to just take a whole month eating as much primal food as you care to (whenever you're hungry) without counting calories or worrying about ratios. This will shift your palate and give your body all of the nutrients it needs to begin your healing process.
Best of luck to you!
It doesn't sound like you need to lose any weight at all. Possibly just recomping, which should happen naturally with a primal/paleo diet and plenty of activity.
Originally Posted by tanyayogi
I haven't eaten red meat in 4 years and I really really don't want to start eating it again. I started eating fish last year but that's as far as I'm willing to go :/
I know what you mean about the eat-what-your-body-tells-you without counting but I really wanna lose weight in time for prom...haha I know it's cliche but it's my senior prom and I have a tiny, gorgeous dress! Also, since I used to have an eating disorder and am highly OCD I automatically clock in the calories/grams...it's annoying
Thank you for the advice though, I know I need more protein!!