Diet Basics

Now you want to lose weight, gain?

  • To drop 1lb of fat a week your body needs a deficit of 3500 calories. 500 calories per day from your Basal Metabolic Rate.
  • To gain 1lb a week your body needs excess of 3500 calories after training per week on top of your Basal Metabolic Rate.
  • In order to maintain lean body mass you must consume a recommended 1-1.5g of protein per lb of lean body weight (See Bodyfat).
  • I’ve been told to aim for 0.4-0.6g fat per lb total mass.
  • 30g Fiber minimum per day.
  • Aim for no more than 42g sugars per day.
  • Limit fruit to 1 serving if fat loss is a goal, 1 serving is not a watermelon. In order of preference: Berries, melons, citrus, apples, pears. Post workout: Bananas, papayas and mangoes
    are great for athletes post workout but dodgy for folks who want to lose weight.
  • Limit nuts to 1-2oz(28.35-56.7g) per day if fat loss is a goal.
  • Beverages are coffee, tea, minearal water. Unsweetened, this includes stevia.
  • Calories should come from clean sources, and hence why I’m trying out the Paleolithic diet (possibly some primal (dairy allowed)).
  • Carbohydrates should be limited to 100g carbs per day in order to effectively utilize fat stores as a primary source of fuel.

Now in practice, this can be difficult… carbs are everywhere in our every day lives so to start ditch soda, sugar, breads and thats half the battle. And carbs are only too be watched when trying to lose fat, if you want to build muscle you really want quite alot, but the cleaner the source the lesser the fat fain.

At my current state this equates to:

Macronutrient breakdown/meal allowance (see https://engineerednutrition.wordpress.com/what-is-a-calorie-macronutrient-how-to-lose-fat/)

2100 calories

=

20% carbs 105g
30% protein 184g
45% fat 105g
30g fiber
42g natural sugars

5 Meals a day

=

36.8g protein
21g carbs (8.4g of sugars max)
21g fat
6g fiber

Paleo Diet Notes:

EXAMPLE SHOPPING LIST HERE

• Limit fruit to 1 serving if fat loss is a goal, 1 serving is not a watermelon. In order of preference: Berries, melons, citrus, apples, pears. Post workout: Bananas, papayas and mangoesare great for athletes post workout but dodgy for folks who want to lose weight.
• Fats: Olive oil (extra virgin) coconut, avocado (oil and whole), macadamia (whole and oil), almonds, walnuts.
Limit nuts to 1-2oz(28.35-56.7g) per day if fat loss is a goal.
• Beverages are coffee, tea, minearal water. Unsweetened, this includes stevia.

Protein:

Ideally these options are grass fed or wild caught.

Land: Pork, beef, lamb.
Sea: Trout, salmon, shrimp, crab, etc
Air: Chicken, turkey, duck, ostrich,etc

Good quality bacon (although I hate bacon!), omega-3 enriched eggs and some items like a healthy sausage to help you with breakfast on busy days.

Veggies:
Ideally local and organic. Shop with
the season, which typically means what is on sale. Mix up the colors.

Odds & Ends:
Marinara sauce, herbs, spices-curry powder, garlic, ginger, cilantro, garam massala, chili powder, black
pepper, lemon zest, allspice, cinnamon, cumin, oregano, and basil. Get at least 20 herbs and spices to
keep your cooking lively. Stock up on espresso, teas and mineral water as these are your beverages of
choice.

Shopping/cooking list

Meat – GRASS-FED, not grain-fed. Grain causes the same problem in animals as they do in humans.
Fowl – Chicken, duck, hen, turkey…things with wings that (try to) fly.
Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish
Eggs – Look for Omega-3 enriched eggs.
Vegetables – As long as they’re not deep-fried, eat as many as you want.
Oils – Olive oil, coconut oil, avocado oil – think natural.
Fruits – Have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.
Nuts – High in calories, so they’re good for a snack, but don’t eat bags and bags of them.
Tubers – Sweet potatoes and yams.  Higher in calories and carbs, so these are good for right after a workout to replenish your glycogen levels.

Keep it simple: Try to get a really good protein source with each meal (eggs, steak, chicken, fish, pork) with each meal along with some vegetables or fruit. That’s it.  If you’re having trouble getting enough calories daily, add some healthy fats to the equation: avocado, a handful of almonds or walnuts, almond butter, olive oil, etc.

Now, fruit does have quite a bit of sugar in it, and nuts have quite a few calories…so if you are following the Paleo Diet but not losing weight, check your fruit and nut consumption and see if you are loading up on those at the expense of vegetables and healthy protein.

Cook!
The majority of your meals look something like this:
• 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood.
• Several servings of vegetables, either raw, steamed, or lightly cooked.
• Finally, round out the meal with good fats from Avocado, olive oil or a handful of un-salted nuts
such as almonds, pecans, macadamias or walnuts.

Keypoints:
• Protein every meal
• 3-4 meals per day (+ snack)
• Limit fruit to 1 serving if fat loss is a goal
• Limit nuts to 1-2 oz per day if fat loss is a goal
• Beverages are coffee, tea, minearal water. Unsweetened, this includes stevia.

Go for a Walk!
Get outside and move. Gauge your fitness level and act accordingly. If you need help, find a trainer or
coach, or read our training posts.

Hydration:

This comes first because hydration is an extremely important factor for optimizing performance. The physical effects of dehydration become noticeable after 2% of the body’s normal water volume has been lost and for every 1% of dehydration, performance is compromised by up to 10%. The rule of thumb that I follow is at a minimum you need to drink half your body weight in ounces of water each day. For example, I am an enormous man weighing in at 155-lbs. This equates to 78 ounces (155/2 = 78) of daily water consumption. Additionally, for every hour of exercise you need to drink at least 20 additional ounces of water. Keep in mind if it is hot, you need to drink even more water.

240lb = 3.5 liters per day + 0.591 470 6 liter per hour exercise minimum

Sleep!
Black out your room.  Go to bed early, get at least 8-
9 hrs of sleep. You should wake up without an alarm, feeling refreshed.

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2 thoughts on “Diet Basics

  1. Hey Lee! Just checked out the blog! Looking good. The paleo chicken stir fry looked right up our alley! themerrymakersisters.blogspot.com.au

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