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_RAMONA's Photo _RAMONA Posts: 4,516
11/17/12 9:53 A

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You're welcome, Fran!

Here are a few other threads/links/resources you might want to check out (the conversations are GREAT, and they all have tons of links... sometimes your body does some really interesting things as it adjusts, and it's helpful to know where to go for answers):

Women, Paleo and your cycles
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x28224x492R>47253



More Fat Please
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x28224x497R>97087



I think I ruined my relationship with food...
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x28224x496R>10532



I'm pre-diabetic?
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x28224x498R>78752



~ Recipes only ~
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=22565x53672R>x49816876



Bruising
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x28224x496R>68733



PALEO... Do you REALLY know what you're talking about?
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=4964697



Paleo? Why?
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=4970706



Amazing Resource - Food for Thought
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=4995707



CALORIES... Do you REALLY know what you're talking about?
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5036421



I really, truly believe that this way of eating can only benefit ANYONE and am committed to sharing all I've discovered with anyone wanting information. Also, if you're interested, I've put together a library in my photo gallery... just click on any picture... in the comments you will find links to all sorts of resources that I've found especially helpful (the Paleo stuff starts with the 'it's time to get PRIMAL' Grok picture).

My daughter's health started me researching a year ago, and I've never looked back, LOL!

GO US!!!



Edited by: _RAMONA at: 11/21/2012 (01:07)

'An Apple A Day' keeps the doctor away...
www.marksdailyapple.com/primal-bluep
rint-101/#axzz28X8ooJ1H



NOTE: My weight tracker is NOT a truthful representation of my weight. Instead, I am using it as a tool to help me visualize my goal as though it's already been achieved!

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=2108522


 current weight: 135.0 
 
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CROWGIRL67's Photo CROWGIRL67 SparkPoints: (15,732)
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11/17/12 8:12 A

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Holy Cow! (umm, holy grass fed cow?) What a great feedback! I've added more bookmarks on my computer than I have in a month.

Such very good parameters, hints, helps, and nice people.

Thanks so much. So far I have to say I'm really loving this. I feel great. Thanks again.

Peace,
Fran

Edited by: CROWGIRL67 at: 11/17/2012 (08:13)
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N_STITCHES Posts: 3,047
11/16/12 3:58 P

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I came across this from Grass Fed Girl's blog this morning. It is on our topic. I was feeling guilty for not getting in the 20% - 25% of protein a day. Come to find out that 17% is perfect for me. Which is what I've been eating per day. Guess my body knows what it needs.

www.carbsmart.com/how-to-add-
more-fat-
to-your-low-carb-diet-for-nut
ritio
nal-ketosis.html


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_RAMONA's Photo _RAMONA Posts: 4,516
11/16/12 2:24 P

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Hi, everybody!

My macronutrients are very similar to both Birgit and Patti... and I think your menu is just fine, Fran.

However, beyond all of the tracking I did when I wasn't losing any weight no matter what I did, and during the first three weeks of eating Paleo just to see what the numbers looked like when I ate as I pleased, I don't track at all (counting calories really does become irrelvant eating this way if you learn to listen to your body). I let my hunger decide what/when/how much I eat, and then just make sure I start with a reasonable protein serving (which is now smaller than it was when I started eating Paleo... my apparently morbidly obese liver has significant recovery to make), a substantial fat source, and then fill in with veggies. I also IF a la Mark Scissons... so I'm eating only two meals a day, no snacking and I'm rarely hungry in between... if I am actually hungry, I snack on fat/protein (eggs, coconut oil, avocado, nuts).

I just wanted to make a couple of additional points:

I think if you're not hungry then you are eating enough calories:
"When you're overweight and your body resets its fat mass set-point due to an improved diet, fatty acids come pouring out of fat tissue and you don't need as many calories to feel satisfied. Your diet is supplemented by generous quantities of [your own body] lard. Your brain decreases your calorie intake until you approach your new set-point."
FROM: Paleolithic Diet Clinical Trials Part II
wholehealthsource.blogspot.ca/2008/1
0/
paleolithic-diet-clinical-trials-parR>t.html



If you're getting the results you want, keep doing what you're doing. If you find your weight loss stalls out, drop your protein intake a little, and raise your fat intake a bit (adjusting macronutrients is the best way to raise/lower your total calories). When you overeat to satisfy a calorie requirement, you actually exacerbate any leptin issues you may have and mess with your body's ingenuity in re-setting your set point.

The conversion of protein to glucose can stall out weight loss, is very individual (formulas may not help depending on the health of your liver... if your liver is very fatty and needs to recover, you may need to give it time and really watch how your body responds to macro/micro nutrients rather than worry about calories... you might find sensitivities you would never have guessed at) and is related to body size, activity level age, stress level, and most directly to fat/protein ratios and stems from eating cuts of meat that are too lean... not well marbled, or not eaten in conjuction with naturally saturated fat (i.e. eating breast meat, rather than thigh meat... I solve this by cooking chicken breasts in LOTS of butter, LOL):

"Avoid lean protein. Eat protein that has fat attached, as a focus on protein (rather than meat, which has both fat and protein) could lead to your body converting excess amino acids to glucose."
https://www.marksdailyapple.com/what
-d
oes-it-mean-to-be-fat-adapted-part-2R>-qa/


How Much Protein Can You Absorb and Use from One Meal?
www.marksdailyapple.com/dear-mark-ho
w-
much-protein-can-you-absorb-and-use-R>from-one-meal/#axzz2CPiQaAQ7


Hope this helps!

emoticon

Edited by: _RAMONA at: 11/17/2012 (09:15)

'An Apple A Day' keeps the doctor away...
www.marksdailyapple.com/primal-bluep
rint-101/#axzz28X8ooJ1H



NOTE: My weight tracker is NOT a truthful representation of my weight. Instead, I am using it as a tool to help me visualize my goal as though it's already been achieved!

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=2108522


 current weight: 135.0 
 
250
221.25
192.5
163.75
135
LESLIEJEAN43's Photo LESLIEJEAN43 Posts: 26,422
11/13/12 12:14 P

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Thanks Patti! I had actually just discovered that as I was tracking foods. That does simplify things!

Leslie

"Any idiot can face a crisis. It's the day-to-day living that wears you out."
---Anton Chekhov



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N_STITCHES Posts: 3,047
11/13/12 10:45 A

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Leslie, Spark People actually does do it for you. No math required! On your Nutrition Tracker page, scroll down right below where you log in your food for the day and "click" on the button "See today's full report". Scroll down to the pie chart and there you have your %'s.

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N_STITCHES Posts: 3,047
11/13/12 10:41 A

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Birgit, a lot of days my macronutrients look like yours too. I have noticed, the more good fats I eat, the more satisfied I am. I eat eggs too, plus cheese, heavy cream, and butter. I also have the occasional cappuccino out made with whole milk, not 1% of the past. At home, I have coffee or espresso with heavy cream. I tossed the Coffeemate out after using it for years thinking it was a better choice. Also, the canola oil went into the trash. It's crazy what we're told are good choices, only to find out that they are not at all.

I knew that too much protein would be turned into glucose. That's why I keep my protein between 18% - 20%.

By the way, I saw this on "The Five" yesterday. It was a good discussion around the table hitting all sides. www.foxnews.com/on-air/the-fi
ve/index.
html#/v/1964227149001/more-re
gulat
ions-from-the-food-police/?playli
s
t_id=1040983441001


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LESLIEJEAN43's Photo LESLIEJEAN43 Posts: 26,422
11/13/12 10:39 A

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How do you get the % of fats, carbs and protein? When I track my food here, it shows me how many grams I have of each. I know my carbs are too high and my fats too low, but I'd like to know the %. (If my math skills were more up-to-date I could figure it out...)

Leslie emoticon

"Any idiot can face a crisis. It's the day-to-day living that wears you out."
---Anton Chekhov



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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,963
11/12/12 11:25 P

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Patti, you are right. Macronutrient ratios are important, too.
I eat a not so strict paleo diet in that I include dairy and eggs since I tolerate both well. My macronutrient ratios are about 70%-75% fat, 5-10% carbs and the rest protein. The reason I don't give protein a number is because I measure it in grams per pound of body weight. The best way to estimate is to take your body weight, subtract approximate body fat percentage and you are left with lean mass. Then eat about 1 gram of protein for each gram of lean body mass. For most people that are not top level athletes that will be between 80-120 grams a day. Pick the higher end if you're pretty lean and/or very active, pick the lower end if your are still very high in body fat and/or not very active.
The reason is that too much protein will be converted by our body into sugar, something you want to avoid.
Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




 Body Fat %: 18.1
 
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LUCKEYRN11's Photo LUCKEYRN11 SparkPoints: (4,256)
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11/12/12 10:26 P

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Awesome thread. I'm curiously looking at the paleo diet. Haven't jumped in yet. Thanks for the input!!!

- Justine

Winter 2013 Amethyst BLC Team
SW 12/12/12: 250.8
12/19/12: 249
12/26/12:
1/2/13:
1/9/13:
1/16/13:
1/23/13:
1/30/13:
2/6/13:
2/13/13:
2/20/13:

2012 Fall 5% Challenge, Team Starfish
SW 261.6 EW 252.6


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N_STITCHES Posts: 3,047
11/12/12 8:42 P

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Fran, I like to keep and eye on my carbs/fats/proteins %'s too. I keep my carbs at 10%, fats at 70%, and 20% for protein. I'll be interested in what %'s Birgit follows.

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CROWGIRL67's Photo CROWGIRL67 SparkPoints: (15,732)
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11/12/12 8:21 P

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Thanks Birgit!
It was a boneless chicken breast, unprocessed.I am not sedentary and I'm 5'6". If I asked what the breakdown of fat to protein to carb ratio should be, would I be obsessing too much? I noticed my fat intake was 48% but saturated fat was only around 19%. I'm just really getting into this new mind set after years of "fat bad, carbs good". Talk about cave man!

Thanks again!
fran

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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,963
11/12/12 8:11 P

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Looks great to me, probably way too low in calories unless you are really short (under 5 feet) and don't exercise at all.
The chicken cutlet, is that a processed food or do you mean chicken breast fillet? Watch out for additives in processed chicken.

Birgit


You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




 Body Fat %: 18.1
 
23.6
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CROWGIRL67's Photo CROWGIRL67 SparkPoints: (15,732)
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11/12/12 6:53 P

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Hi Fellow Cave Dwellers,
I was wondering if I posted what I ate today, if someone with a little more experience could comment on what could be better, removed, added, etc.. I'm in the middle of reading "Paleo Soultion" and I just couldn't wait to finish the book before I started the program. I've surfed a lot of recipe sites under the paleo/primal headings and got a general idea of the good foods list, but I figured it can't hurt to reach out.

B- 1/4c grain free granola (nuts, seeds & coconut) with a little coconut milk
L- spinach, romaine, green beans with a drizzle of olive oil & lemon juice, 2 roasted chicken legs & thighs with the skin
D- chicken cutlets cooked with bacon & onions, stewed apples (no sugar), brussles sprouts.
Mineral water, tea and water throughout the day

Was not hungry at all and it ran about 1300+ calories. ( I know, calorie counting isn't the thing).
Any input would be appreciated!
Thanks in advance,
Fran

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