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Paleo for weight loss?

iheartprotein

iheartprotein

New member
I've been hearing about this Paleo diet/lifestyle for a while but didn't pay much attention to it as I was not dieting as strict as I normally would.
I've done some research and understand that this caveman style diet can help during an extreme cutting phase (which is what Im looking to do).
I need to drop about 20 lbs, and the diet recommends people who are looking to lose body fat, need to consume very little fruits and fats. I don't have a problem with that, but I'm confused on how my portions of veggies and proteins should be for weight loss.
Currently my diet is packed with veggies (broccoli, green cabbage, green beans, carrots)...carbs come from oats, oatbran, apples, pineapples, sweet potatoes...proteins ate coming from whey (Myofusion), eggs, protein, salmon, fat free motz cheese...fats only coming from salmon.
Seems like good food choices but my portions are out of control...I'll be honest! I sorta follow the fighter diet 3 by Pauline Nordin.
I eat huge portions of veggies which always leaves me feeling lazy, bloated and stuffed. I also think the oats are making me feel bloated too.
I'd like to follow the Paleo diet...so if anyone has any tips or suggestions on how to go cold turkey and start this diet, feel free and voice you opinion.

My stats: 165lbs, 5'3 female. Calorie intake 1,100-2000 cal per day.
Heavy lifter, moderate cardio I work out 5-6 days per week FYI.


Thanks everyone! :)
 
Hey, it is similar to atkins, but you can have a limited amount of nuts/grains on paleo. Have you ever tried atkins, it works VERY well if you can do it. Ketosis will drop the pounds like a used rubber.
As for the ratio, you will be eating much more meat/eggs/fish than anything else. High fat-butter, oils, mayo, etc. Very little carbs and no sugar. So no more protien shakes with milk. If you can do a zero-carb or low carb protein shake with water, then you'd be good to go.
If your killing the greens and veggies right now, then that would explain your bloated,gassy feeling. NO more oats either.

Eat meat until you are almost full, then top off with veggies. All water, nothing else. NO caffine. If you can do this for a month, you'll drop your 20 pounds in the first 3 weeks.
mike
 
There are some different schools of thought as far the amount of fat goes. When you really think about it, it makes more sense to have higher fat cuts of meat since those were the ones that would have been coveted when food supply was not as plentiful. When you're cutting out a large amount of a particular macro, you have to somewhat compensate by increasing the others. When I'm going strict Paleo, I tend to eat more chicken thighs than chicken breasts and have at least 12 whole eggs a day.
 
I attempted the Keto diet and had great success but the cravings once your introduce carbs back into your diet can be POWERFUL. I stay away from Keto when cutting now because I have learned the hard way that the rebound effect can be too much to handle. The pounds definately dropped but the fatigue was terrible as well, especially in the beginning.
 
Yes, when carbs come back in you do really have to be careful. I knew at times it was overwhelming. YOu just have to immediatly get away or do something else that is better (sex), and then you forget about it. Once you can control them, you are golden. If your not careful, you could mow through a bag of potatoe chips and chocolate bars in seconds.
mike
 
Paleo does not equal atkins, keto, lowcarb, etc.

They are not the same thing
 
I lost 20 lbs in 3 weeks with just a simple 30 carbs a day no grains whatsoever and no sodium with a gallon of distilled water a day. I also did cardio everyday. It worked fast. And it was simple. I just ate chicken, nuts, cheese and vegetables. But its just advice. Do what ever you want.
 
Thanks for your input everyone. I've been doing a lot of research and homework about the Paleo diet. I think I'm just going to set my own customized plan which looks a little like this:
*5/6 days a week: lift (one muscle group a day) followed by 20-30 min run/incline fast walk/HIIT

Diet/Supplements:
530am Eca stack
6am workout. (drinking scivation xtend bcaa)
8am: 1scoop Myofusion protein with water stevia cinnamon. Medium banana or 1serving sour patch kids. Vitamins
9am: 5 egg whites, 1c Swiss chard
12am: 4oz white fish, 1.5c broccoli rabe 1 tbs EVOO
3pm: 5 egg whites
6pm: 4oz shrimp, 2c spinach with 1 tbsp EVOO and balsamic vin.
8/9pm: one scoop Myofusion with 1c almond milk stevia cinnamon


On Sunday's after my morning workout, im thinking about a refeed in order to give me something to look forward too especially keeping macros low the other 6 days.
Any input on how to structure a refeed?
I know the carbs have to be high, very low or zero fat, low fiber. What about sugars? I heard starchy carbs are better for a refeed.

I ate really clean last week, Sunday I was baking cookies for a party...out of no where I consumed about 1/2 tube of cookie dough and like 6 cookies (I know, high in fat!) but I have had crazy energy since, and feel like sticking to my clean diet way more than before my accidental binge/refeed.

As for my 6 day diet I showed above, I removed all oats, fruit(except banana after workout), nuts/nut butters, egg yolks, sweet potatoes, Greek yogurt, chicken, honey, large volumes of veggies) I think these foods were triggers for me to binge and go off track.

So far I feel great (Tuesday), as Friday comes around, I'm sure I'll be itching to have my Sunday cheat meal, whatever that going to be :)
 
You're eating far too little fat. My breakfast alone has more fat than that. Paleo refeeds are done through one source: potatoes (sweet or red). Also, technically, dairy proteins and cheese are not Paleo.
 
Regardless, you need much more fat. The reason you've had such high energy since eating the cookies as that the proposed diet you have is extremely low in calories. Eat whole eggs, not just the whites.
 
gregg1494 said:
Im on mobile AM so i will try and help you out more when i get home. But one thing i noticed is that you do moderate cardio if you are trying to lose weight i would step up the cardio. Since it seems like you like to lift do cardio after you lift. And HIIT is great for losing weight while maintaining muscle.
Click to expand...

Great mobile comments. LOL I was going to recommend doing the HIIT for losing fat also. Great tools there
 
Rodja said:
I stumbled across a local free-range egg farm that sells them for $2/dozen. I've gone through 6 dozen in a week.
Click to expand...

Thats what I pay for my eggs... I usually try and buy locally even when the prices arent competitive to the stores but you cant imagine the excitment i had when I found eggs for $2 a dozen and my local grocery store sells them for $4 a dozen. I isially get 5 dozen every week from her but my whole family eats them. I used to have 12 egg days all the time but now it is only about once or twice a week I go egg crazy. I still will average 8 a day on most days though
 
Cool...yeah I always have 4-5 dozen eggs in the fridge lol, and I pay about $2 each which is awesome. Eating right can get expensive if you make it that way...think smart and it could cost even less ;) I hate when people say it costs too much paper to eat healthy, but that's a whole other story!
Ive eaten just as many eggs or close to what you guys take in...but never had them ALL whole haha. I'll take your opinions and change from egg white to whole with out a doubt.
Im also going to get into HIIT again as well. Heading to the gym later...training chest then gonna get about 20 min HIIT in.
So since I'm just beginning this type of cardio again, I'm thinking of planning it like this:
Level 2 incline, average pace 5.8...sprint pace 8 or 9. Thinking 4 min, 1min sprint intervals.
How does this sound?
 
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