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Someone posted on one of the low carb sites about having strange dreams after starting low carb. A few other people said that they had, also, but it does not seem to be a particularly common side effect.
Yes, I'm new to Paleo or low carb/moderate protein/high fat diet. I have a question about side effects of going low carb - less than 50 grams a day. Will it cause some major bizarre dreams? Trying to figure out where these are coming from. It reminds me when I took Chantix to quit smoking. I couldn't stay on it because it caused some dizziness & of course, the dreams were disturbing. Luckily, I've quit without the use of the drug but now the dreams have returned (2 years later).
** Melissa **
Be careful when you pass judgement on another. Life teaches us lessons in harsh ways when we are mean to others.
I agree about the way your meat is raised. I also agree you probably need extra fat. that fat will help move things through you better with less effort.
Also read the low carb and paleo web sites for the science behind this way of eating. it'll help you be more comfortable with eating this much fat.
I had to go back to them now and then to remind myself that it's healthy to eat this way and get myself back on track. it took a year or two of going back every few months and rereading the science behind it to help me keep on track.
Edited by: KITTYF54 at: 9/5/2012 (16:27)
Trust in the Lord with all thine heart, and lean not unto thine own understanding. In all they ways, acknowledge Him, and He shall direct thy paths. Proverbs 3:5-6
JENDEM1121 Welcome! It is tough to take the step to eat more fat because we hear over and over and over that fat is bad. You kind of have to take a leap of faith for a period of time. But do your research and read the science that does support fat not making you fat and you may be surprised! There is great information in the book It Starts with Food or on Mark's Daily Apple or on the many Paleo websites. I personally love the Whole9 website. I love to cook and if you do too you can find many fabulous Paleo recipes or you can make it really easy and just pair up good proteins with yummy nonstarchy vegetables. I ate the standard grocery store meat until I went Paleo and now I am much more aware of the quality of meat and the way animals are raised. I only buy grass fed beef or organic chickens. That's not a must and you can get a ton of Paleo benefits just from cutting out processed food and the no no's but it has become an important choice to me for my family. Good luck!
Sweat is just your fat crying!
Constipation is serious. Too much straining can cause hemorrhoids, which you definitely don't want! Don't let the constipation continue until that happens. I recommend that you go out and get some Milk of Magnesia and use it immediately to get things going again. After that a supplement like Magnesium Citrate is very helpful and gives you the magnesium your body needs. I take 800 mg of Magnesium Citrate a day, which is quite a bit. You may not need that much. The way to adjust the magnesium is to increase the dosage until you start having loose stools and then back down until your stools are soft, tubular and easy to pass. You will find the magnesium citrate supplements in a health food store or online. Make sure it is the citrate and not the Magnesium oxide, which is only absorbed 4% by the digestive system.
Good luck, and I hope you are able to make the transition to Paleo.
Just a follow up your comment about love of food and cooking. For many years I have home-cooked at least 6 days a week. Instead of restricting my eating and cooking, eating primal has expanded it.
I now use a much wider range of veggies, combinations and seasoning/spices/herbs, all fresh. Things taste so much better eating this way.
I reiterate Houndlovers comments about meat. Paleo is actually as much about food quality as other elements. Pasture fed and finished beef has a much different nutrient profile than CAFO beef. The difference in taste and texture of organic chicken is striking.
And finally, Paleo is best seen as a lifestyle choice, more so than a diet or weight loss program. If something isn't sustainable and sustained, we get ourselves right back into the condition/situation we were trying to correct.
That's one of my favourite things about Paleo - it is easy. An adjustment in the beginning, to be sure, but I no longer obsess about food, struggle with what to eat, and my body comp just keeps transforming, seemingly effortlessly.
Jennifer, there's an entry on the Whole9 blog about what to expect when you switch to a Paleo diet. It's specifically talking about doing a Whole30 (a 30 day, very strict Paleo regime), but it should apply to anyone who makes the change. It says that it is very common to have very low energy while your body adjusts, and also that bathroom issues are very common. So it sounds like what you are experiencing is pretty normal.
Here's the link: whole9life.com/2012/06/the-whole30-t
Jennifer, I assume your reservation about eating meat is for animal welfare concerns? I have thought through those issues a lot and have decided that for me the following works: I only buy meat from animals that were pasture-raised and humanely treated and slaughtered. This meat is also much healthier than factory-farmed. I prefer eating beef to chicken because one cow provides over 100 meals per animal, a chicken only 2-3 meals, so there are fewer animals killed.
It is very possible to eat paleo/primal style and be a vegetarian but being a vegan would be more difficult, although possible. The main thing is to overcome your fear of fat. Do a lot of research about this issue. All the low-carb, primal and paleo groups on spark have resource threads.
Be aware that if you increase your carbs after going paleo for a while all the weight you lost will likely come back because of the insulin increase that increased carbs will produce.
For now just take it one step at a time.
BE THE CHANGE YOU WANT TO SEE IN OTHERS.
Thanks for the input so far. I suppose I am a student of the "traditional" nutrition advice given and I am seriously scared about eating so much fat.
The main reason I am tracking my food is more for curiosity's sake than anything. A little knowledge is a good thing! Also, all my carbs are from fruits and veggies -- no grains or dairy.
It's kind of funny, but I feel like I'm learning a lot about myself and my diet. Veggies have always been a struggle -- I am finally eating them! I also have a hard time (ethically) with a lot of meat -- I'm only eating about 9 or 10 ounces a day, but I feel like it's so much! I am also afraid that eating this way will be at the cost of my love of food and cooking. Not sure where the balance is.
Anyways, I may not stay with Paleo long term, but I know I won't regret the experience.
"Never eat more than you can lift" -- Miss Piggy
From the lack of energy it sounds like you need to have a little more protein and/or fat in your diet and definitely need more calories.
One question that comes to mind when i was reading this is what do your meals look like? Are you eating 3 times a day or more regularly?
I am definitely not an expert on paleo so i will recommend you to the podcasts that i have been listening to learn more and tweak my diet so that i feel the best and have enough energy to get through my day. www.everydaypaleo.com is a good website for both the blog and the podcast. I think she has twenty-something podcasts on there. Robb Wolfs website is great www.robbwolf.com and also Mark sisson's blog www.marksdailyapple.com .
I am not positive, but i am guessing that once you increase your calories and have more energy to do more, you may be able to increase the productivity of the bathroom trips.
First, welcome to the team! There are many supportive people here who will help you through the difficult early stages.
Congratulations on getting to a healthy weight and having gotten in shape.
I started low-carb, paleo-style eating to lose vanity pounds and get stronger. I eat about 2000-2500 calories every day and exercise about an hour a day.
My calories come from about 70% fat, 20-25% protein and 5-10% carbs but I don't count either carbs or calories.
I'll give you a typical menu for the day so you get an idea of what you might want to add.
Breakfast: 1 cup full-fat yogurt, 1/2 to 1 cup of berries, a handful of nuts, some seeds (hemp, flax)
Lunch: a 10-12 oz. serving of beef or chicken (I like lean but fatty is ok) cooked in 2-3 tablespoons of coconutoil and lots of leafy greens (raw or fried in the fat from frying the meat) and or other fresh veggies.
Dinner: a big raw greens salad with several eggs and lots of nuts
Dessert: homemade raw milk/cream ice cream made with only Xylitol and natural flavorings or a few chocolate covered almonds.
Snacks: beef jerky, carrot sticks, nuts, kale chips, hard-boiled egg
I rarely need snacks any more.
Don't restrict either calories or fat when eating low-carb. Weight loss will be slow except for the first week when you lose water weight. You may have to increase your salt significantly and eat a lot more veggies (2-3 cups/day). Flax seed (not ground) can also help with regularity. Some people have carb withdrawal for a few weeks but it will get better if you stick with it. This is a life style so you don't want to look at it as a diet.
BE THE CHANGE YOU WANT TO SEE IN OTHERS.
I think you eat not enough. And there are things you can do:
- top up your calories using good fat ( I eat coconut oil ) : it will give you energy
- try avoid processed food - it is nothing but poisonous crap.
- less carbs ! This is very important.
My today's intake is 1400 kcal from fat alone :) rest is divided among proteins / carbs.
Total 2000 kcal.
No weakness, no craving, and weight goes away.
I have proportions set to :
fat - 80%
carbs - 10%
proteins - 10%
It is my personal experience. My family is against my way :)
Welcome to the team and to the Paleo/primal community. There's lots of supportive people with a variety of experiences to share.
My first concept to share is that everyone is different, different bodies, different starting points, with a variety of health issues and age and gender can make a difference. With that out of the way, there do seem to be a number of commonalities from those that have been successful on the plan.
Paleo is as much about being healthier as it is about weight loss. Fat is not the enemy and doesn't make us fat, although there are more calories in fat grams than protein or carbs.
If you are looking for weight loss and to consume more calories I would suggest you consider increasing your fat intake. I, along with others, have found we feel best and the plan works best when 50 - 70% of our calories come from fat - doesn't have to be meat (nuts, dairy - if you tolerate it - raw is often better, avocados, coconut oil are non-meat sources).
Feeling yucky the first week is a common experience - in most cases it is our bodies being weaned off excessive carbs and learning to become "fat adapted" - this can take longer than one week, but the lethargic symptoms usually only last a few days.
Another tenet of Paleo philosophy is that too much or too intense cardio can be counter-productive, so if you are doing a lot of cardio you might want to consider scaling back. When your body is more "fat-adapted" you will probably have plenty of energy to workout harder than you are now.
Regarding the calorie total, you have to find the balance that works best for you. Suggest try upping the calories from fat first, and maybe lowering your calories from carbs, or at least not increasing them. Based on your macro percentages you are at about 80g of carbs per day, maybe try a little less. Just keep tweaking and noticing the results of the tweaks.
My personal story is that I didn't lose any weight for 3 weeks, but I definitely had more energy, physical and mental, after the first week and my body comp started changing - I was losing inches before I lost weight.
Please continue to share your story and ask questions - we are all learning from each other.
I have been following the Paleo diet for about two weeks after struggling with losing weight all year. My metabolism is slowing as I age, and I am not overweight -- just trying to lose vanity pounds. Those two things combined have made weight loss very difficult. I was intrigued by Paleo because so many people attest to it making them feel great.
I felt AWFUL for the first week. Exhausted, no energy at all. Feeling better now, but not great. Having a hard time having enough energy for my workouts. I am willing to give it a few more weeks to see if I feel better.
Lost two pounds in week one, nothing in week two. Not sure why. I think it may be that I am not eating enough calories. I am struggling to get to 1200 -- I am closer to 1100, sometimes less. Believe it or not, I'm not super hungry. My nutrient balance is working out to about 40% fat, 30% protein, and 30% carbs. I know I need to eat more, but I'm not sure where to add my calories. I am unsure about eating even more fat, and I'm not a huge meat eater, so I don't feel like I can eat much more there. Anyone have any ideas?
Also, my , um, trips to the bathroom have not been too ....productive. (Sorry!) I have been eating around 25 grams of fiber and drinking lots of water. I take a probiotic every day. Again, any ideas? Maybe a supplement, or something I can add to my diet that would help?
Thanks to all. This has been an interesting experience!
"Never eat more than you can lift" -- Miss Piggy