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SHAGGYBABA's Photo SHAGGYBABA Posts: 45
7/31/12 1:26 P

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Hi MILLIEBETH,
I agree with what everyone else is saying and I wanted to add one note that's been helpful for me. You mentioned that your lunch time doesn't always coincide with your hungry time and this can make it very difficult for you to lose and maintain. When I switched to paleo, I started eating a nice, healthy breakfast with plenty of protein to start my day and found it controlled my hunger throughout the day... the only problem was that I rarely had time in the morning to eat that meal and I was scarfing it down in 5-10 minutes so I wouldn't be late to work. I knew that couldn't be good for my digestion I felt like the stress and adrenaline from rushing through the meal was probably stimulating some confusion in my system!

You might find it helpful to adjust your eating schedule around the mealtime that is "fixed" in your schedule. When you can allow yourself time to eat slowly and enjoy the meal, make that the one with more foods. Perhaps 20 minutes spent slowly snacking on nuts and a little coconut milk might help fend off that afternoon crash better than forcing yourself to cram lunch. Easier said than done, I'm sure, teachers have demanding schedules! Give yourself freedom to redefine your meal/snack schedule so it suits your body.

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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,908
7/29/12 11:25 P

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I don't believe you can track without the calories showing up but for another week or so it might actually be helpful to make sure you get a certain minimum number of calories.
Easy ways to increase your calories is to add raw nuts and make sure all your dairy and cheese is full-fat. Also add some virgin coconutoil and some virgin olive oil to your diet.
A few capsules of fish oil for omega 3 fatty acids help, too.
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.




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MILLIEBETH Posts: 82
7/29/12 10:20 P

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Thanks! I definitely think I need to reread the books and will add the new one suggested. I did eat again and I am closer to 1100 now, but still under the 1200 (that is the low end recommended by SP). I will add more fat to cooking, that is something that I have not really done. I do not use artificial sweetners and I am really trying to watch my sugar intake. I have been a yo-yo dieter for the last 15-20 years. Maybe I just need to give my body time to adjust.
When tracking the food for macronutrients, can you remove the calories or do you just not pay attention to it?
Thanks for your input and support!

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EGALITAIRE's Photo EGALITAIRE SparkPoints: (30,785)
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7/29/12 9:24 P

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Hi Millibeth,

Not sure what you are eating that constitutes your 975 calories so you might already be doing this. Most people don't eat enough fat when they first start on Paleo. It's hard to get our heads around, given the pervasive messages over the last 2 decades, but fat is not the enemy.

I don't count calories anymore, but I do use the nutrition tracker occasionally to track my macros. My percentages are usually around 65/25/10 - calories from fat/protein/carbs.

Adding a little fat will up your calories count, help your body work more efficiently and create satiation.

I eat when hungry and most days when I track I am under 2,000 calories, while the SP recommendation for me is over 2,600 calories.

Stay Strong

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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,908
7/29/12 9:22 P

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Milliebeth,
I really think that 1200 calories is much too low for anyone on low-carb. If this figure comes from Spark it is not meant for low-carb but for low-fat diets. People on low-carb diets should rarely have to go below 1500 and most eat more than that even when in weight loss mode.
Some people will do great on the 80/20 principle that Mark Sisson recommends and almost everybody will do better than they did on the typical American diet of 300 grams of carbs/day. But having said that there are also people, and I'm one of them, for whom the carbs that Mark Sisson recommends (I believe 100-150 grams/day) are still much too high. It all has to do with your genes and with how much you have abused carbs and in particular sugar in the past. I can maintain now when I'm around 50-75 grams of carbs/day and lose when I'm between 25-50 grams of carbs/day. You will have to experiment what works for you but ignore calories unless you continue to have serious problems wit emotional eating (reasons other than hunger) when you've been on low-carb for a while. People in the early (induction) stage of Atkins go on 20 grams of carbs/day and then increase gradually to find the point where they stop losing and maintain.
Also, the kinds of carbs you eat matter a lot. Anything sweet, even artificial sweeteners that are calorie-free may cause a significant insulin response in your body and keep you addicted to carbs.
Try to re-read Mark Sisson's book and add Nora Gedgaudas "Primal Body, Primal Mind" or follow the blog by Peter Attia which you can find here:
eatingacademy.com/
Start by reading his bio and then continue on the 10 most popular posts listed on the right side of the page.
Hope this will give you all the info you need. emoticon
Cheers,
Birgit

Edited by: HOUNDLOVER1 at: 7/29/2012 (21:24)
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.




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MILLIEBETH Posts: 82
7/29/12 7:09 P

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Thanks Birgit... I know that I need to at least make 1200. I have read Robb Wolfe's The Paleo Diet and the Primal Blueprint by Mark Sission, but it has been about a year since I've read them. I know most people on Paleo do not count calories and truthfully I haven't been until a few days ago. I just really got off track and these last 10-15 don't seem to be going anywhere (probably because I am off track!!) Do you do the 80/20? How do you keep the 20 from being more than 20. It seems for me, it needs to be an all or nothing mentality. Maybe I should just record what I am eating on paper and not worry about how much?

Thanks Leighwoman, I would love to not count calories! I do well listening to my body and only eating when I am hungry during the summer. Unfortunately, I am a school teacher and have to eat lunch at a certain time and really can't eat during the day other than lunch (my prep was right after lunch). So I think during the school year I really get off track because I am trying to cram lunch in a 20 minute period, can't really eat during the afternoon and then I am starving by the time I get home. I do take a snack to eat for when the kids leave, but often am so hungry it is not enough. I find eating on a schedule to be very difficult and know that if I could eat when I was hungry I would do much better!

Edited by: MILLIEBETH at: 7/29/2012 (19:16)
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LEIGHWOMAN's Photo LEIGHWOMAN Posts: 2,293
7/29/12 7:01 P

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The naturopath that I went to that got me started on paleo also told me not to count calories. She said that you need to listen to your body and stop when you're satisfied. If you feel hungry, cranky, tired, etc then something needs to be adjusted. It's been pretty liberating not to count calories for the first time in about 10 years.

Life is 10% what happens to us and 90% how we react to it.


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,908
7/29/12 6:53 P

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I would say eat at least another 975 calories and you're good for today, seriously, 1200 is much too low. You should not be watching calories when eating paleo at all.
Just curious, which book or books have you read about paleo?
Please let us know if you need more details.
emoticon
Birgit

Edited by: HOUNDLOVER1 at: 7/29/2012 (18:56)
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
21.7
19.8
17.9
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MILLIEBETH Posts: 82
7/29/12 6:29 P

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I started eating paleo last summer and over the course of the past 4 months I have really gotten off track. I am now using the food tracker to help keep me on track. However, I struggle to make 1200 calories when I eat paleo. I have ten-fifteen more lbs to lose. Do you think I should eat more to make the 1200 calories or don't eat if I am not hungry? So confused about what I should do. I just finished dinner and I am at about 975 calories.

Thanks for any advice you can offer.

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