Serial Starter: Help - why can't I stick with it page

[adam_devon]

Hi everyone,

I've started paleo countless times, and feel so good on it. I know I need to make some changes, for my own health.

But, I can't seem to make this a habit, I've done a 30 day stretch, but it always seems to be a cycle of perceived restriction/punishment and then returning to prior habits as a reward.

Can anyone offer some help to get through the first few days/week without returning to sugar, so I can develop the PB lifestyle I want?

Adam

[MissJecka]

What are some of the things you eat when trying to follow the Paleo lifestyle? If you are going super low-carb, you may need to increase carbs in the form of tubers, berries, and the occasional potato. But it's hard to say without knowing what you eat.

[adam_devon]

I tend to eat say a 3-egg omelette for breakfast, with bacon, mushroom and maybe a little goats cheese. For lunch I'm often still full - ill have some meat and veg for dinner - either chicken breast or steak. It's the evenings when the cravings hit in.

I'm not sure if its a food quantity issue, or a fat issue - it seems like the more I think I know, and the more you over complicate/ things are over complicated by trying to assimilate different people's paleo hacks, IF, calorie-counting, potatoes, not eating eggs each day - then the more confused I get.

I was attracted to PB, because I didn't want food to be the focus, but now it seems to be more than ever.

[Betorq]

How late in the evenings are these cravings hitting? I know if/when I stay up late, starting around and past 11PM I often start into a new cycle in my brain & hormones & I get hungry. Even after a nice balanced dinner. If its after midnight or even middle of the night (due to career requirements), the cravings can be VERY strong. If you can, try getting up earlier in the morning & getting into bed & to sleep earlier. Also are you drinking a lot of water? Eating this way, in the beginning stages, requires more water than you might be consuming. Water keeps me full plus sometimes I think I'm hungry when really I'm thirsty, ha. Might it be related to any emotional triggers or even boredom? People get hungry for all different reasons...

[MissJecka]

I tend to eat say a 3-egg omelette for breakfast, with bacon, mushroom and maybe a little goats cheese. For lunch I'm often still full - ill have some meat and veg for dinner - either chicken breast or steak. It's the evenings when the cravings hit in.

I'm not sure if its a food quantity issue, or a fat issue - it seems like the more I think I know, and the more you over complicate/ things are over complicated by trying to assimilate different people's paleo hacks, IF, calorie-counting, potatoes, not eating eggs each day - then the more confused I get.

I was attracted to PB, because I didn't want food to be the focus, but now it seems to be more than ever.

Yikes, it seems like you're not eating much food at all. The types of food are good, but the quantity is way, way lacking and you're missing out on lots of necessary nutrients. You're getting hungry at night because you're eating barely anything during the day!

3 egg omelet + veggies + bacon = maybe 400-500 Calories with nearly no carbs (not even the good, complex ones) and zero leafy greens (which are rich in nutrients and minerals)
zero lunch = zero nutrients
chicken breast (boring, not enough fat...) + veg = barely 300 Calories (depending on how many breasts), low in fat, and not many carbs (unless your veg is in abundance and includes greens, tubers, carrots, etc.)

You're not eating enough. You need more fats (chicken legs/thighs instead of breast, add avocado to your omelet, etc.). You need more greens (kale, spinach, regular ol' lettuce, etc.). You need more healthy carbs (tubers, the occasional sweet potato or white potato, berries, etc.).

[Metric]

Yikes, it seems like you're not eating much food at all. The types of food are good, but the quantity is way, way lacking and you're missing out on lots of necessary nutrients. You're getting hungry at night because you're eating barely anything during the day!

3 egg omelet + veggies + bacon = maybe 400-500 Calories with nearly no carbs (not even the good, complex ones) and zero leafy greens (which are rich in nutrients and minerals)
zero lunch = zero nutrients
chicken breast (boring, not enough fat...) + veg = barely 300 Calories (depending on how many breasts), low in fat, and not many carbs (unless your veg is in abundance and includes greens, tubers, carrots, etc.)

You're not eating enough. You need more fats (chicken legs/thighs instead of breast, add avocado to your omelet, etc.). You need more greens (kale, spinach, regular ol' lettuce, etc.). You need more healthy carbs (tubers, the occasional sweet potato or white potato, berries, etc.).

Yep, I agree! Not eating nearly enough.

I'm 5'7, 185 lbs, 30 yr old female. Very lightly active.
Yesterday I ate:

Coffee with 35% cream
5 whole large eggs, scrambled and cooked in butter
4 strips of nitrate free bacon
1 green pepper
water

1/2 small sweet potato
1 cup raw spinach
2.5 heaping cups homemade chili (containing ground beef, ground pork, bacon, mushrooms, pablano pepper, tomatoes, onions, garlic, chipotle pepper - very meaty!!!)
1-2 oz cheddar
2 tbsp 19% sour cream
water

Large Chicken thigh
2 cups of asparagus fried in butter
1 cup strawberries in 35% cream
water

I am not very active...

Just as a comparison. Now, I'm not sure how your stats and activity level stack up to mine, but I think you could increase food intake (especially fat and veggies). I have always suffered from night food cravings. I found that an increase of fat helped a lot. Now, no night cravings.

[Canuckgirl]

I'm so happy you posted this. I just started going full PB. I took a week to transition to over since I knew that I would have some bad withdrawals. I had some really bad Sour Patch Kids candy cravings for the two weeks prior (would eat to the point that my body would start to shake, sweat and heat up, eek)

I'm worried about falling off the wagon as I have done that so many times before. From what little experience I have, I agree with the others, you're not eating enough.

I always have a big breakfast (eggs, bacon and tomato) sometimes i'll switch the tomato for half a potato as hashbrowns at about 730am, then i'm not really hungry until about 1030 or 11 and I have about 10 almonds just to hold me until lunch.
Lunch is 2+ different veggies and a lot of protein.
I'll eat a bigger snack in the afternoon since most days I head straight to the gym after work
after gym: protein powder and water (low carb protein powder) just so i don't binge eat when i get home
dinner: again, veggies and protein
at night if i feel like i need to nibble, i'll eat a few more almonds and if i really need something sweet, one tiny square of dark chocolate.

You need to listen to your body, eat properly when you are hungry, know the signs. If you fall, get back up right away

[Metric]

Canuckgirl - same goes for you. Where is your fat. It should be spread out throughout the day. I do really well (no migraines and lots of energy) on high fat, moderate protein and low carb. When I first started, I was so afraid to add fat. Don't be, especially in the beginning as your body is learning to transition. Just choose lots of good sources.

[adam_devon]

Firstly, when I say evening cravings, I'm talking 19:00-22:00.

I think part of the confusion is, having heard of all the low-fat advice - I don't know what and how much fat I should be eating. Where should I be getting it from? Coconut Oil? Avocado?

Also in terms of volume of food, what should I be looking at - trying to drop from 130kg to 100kg.

Thank you,

[Annieh]

From everywhere - meat, eggs, butter, cream, avocado, olives, coconut etc etc.


You could add a large salad for lunch - green leaves, olives, avocado, chicken or other cooked meat. Dressing of olive oil and lemon juice. Herbs and seasonings.

Alternatively, make extra dinner and eat for lunch the next day.

I am smaller than Metric but I still eat a LOT of food and stay slim (enough, not skinny). Even while in weight loss phase you can still eat quite a lot if it's all nutritious. And when your needs are satisfied you should not experience cravings/hunger.