Thursday, May 10, 2012

My Primal Diet Plan - Part 3

This is the third and last part of my series on my Paleo weightloss plan.  If you missed the first two posts you can read them here and here  .  In today's post I am going to tell you what I eat on Sunday, and then put it all together for you so you can see how the numbers stack up for the week.


Sunday, as I mentioned in my post on Sunday Brunch, is my day off, so I have a different menu.  I tend to sleep in, have a cup of coffee when I get up, then the first meal of the day is Brunch.  

On Sunday I don't have my usual salad, but because I eat a lot of vegetables during the week I allow myself to indulge in something different for this one day. 

I usually have French toast or Blueberry Pancakes with breakfast sausages instead of the bacon I have during the week.  I also use a bit of sugar-free syrup.  (I'm working on an alternative to the sugar free which I will be writing about in a later post.)

I still have my afternoon snack once I start getting hungry and then finish with a leisurely dinner of salad, pan-fried seafood of some sort, and a hot vegetable - usually something in season - and a small glass of white wine.

And on Sunday I treat myself to my favourite dessert  - lemon bars -  instead of the chocolate I have during the week.

So now that I've shown you what I eat, here are the final counts and daily averages for the week :

         calories  -  1648
                 fat  -  108 grams
             carbs  -  54 grams
           protein  -  90 grams
As you can see this is a well balanced plan that gives me a lot of nutrition for very few calories.  It also contains treats that make this extremely doable.  I don't think anyone would think of this as a "diet" menu, yet it is low enough in calories and carbs to make it work.  In fact the carb count is closer to the 50 grams recommended for extreme weight loss in Mark's carbohydrate curve graph

The fat count is a little high, but since I practice Intermittent fasting 2 or 3 days a week and don't eat until lunch, my average is in reality usually still under 100 grams a day, so within Mark's guidelines. Anyway, from what I've read, fat is usually not the problem when weight loss stalls.  If this doesn't work for you chances are you are having either too much protein or too many carbs.  

Some people are a lot more carbohydrate sensitive than others and have to keep their carbs a lot lower than Mark's suggested guideline.  If this is you I would suggest starting at 20 carbs a day - which is the Atkins recommendation - and then adding to that until you find your limit.

Some of the latest studies have shown that having too much protein can work against weight loss as well because your body can store excess protein as fat.  The normal recommendation is between half to one gram of protein per pound of lean body mass.  This is a pretty big range so again the only thing you can really do is keep track of how much you have and how it affects you.  I recommend as an excellent tracker.  Some people also like

Primal Fuel - New Price!

I have shown you an example of what I eat, but there are many variations that would work just as well using the recipes I have given you on this site.  For instance, I have made some adjustments myself since I first calculated this plan.  

After reading what Mark had to say about gelatin ( see his post here ) I have decided that I need to add more to my diet.  I am in the process of losing weight and I don't want saggy skin, so this is one of my preventative measures.  It is also very good for skin in general and keeping your skin flexible as you get older is important because this helps prevent wrinkles, so I can see continuing to do this even once I reach my ideal weight.

Now on Monday, Wednesday and Friday I have cucumber rounds with salmon mousse. instead of my afternoon shake, and when I do have my shake I have one of my no fruit variations to keep down the carbs. 

I don't have berries in my shake any longer because now my usual dessert after dinner is a home made jelly with berries in it topped with a bit of whipped cream, instead of dark chocolate in my plan.  I usually have this as an evening snack an hour or two after dinner.  The berries make this pretty high in carbs and eating it separately from the rest of the meal helps me make sure I don't spike my blood sugar.

This does change my numbers but not by a huge amount.  And usually once a week when I want my chocolate fix I will still have it since my carb count is very low and I have the leeway.

I'm telling you about the changes I've made, not to make things more complicated, but to show that all of these recipes I am giving you will indeed fit into any weight loss plan.  You don't need to eat exactly what I eat, and you don't need to keep track of everything you eat either.  Just checking a few days once in a while to make sure you're on track is enough, and this is what Mark Sisson recommends as well ( read his post here.)

When it really comes down to it, it's pretty much impossible to be totally precise about any of these counts since just having a bite more or less can make a big difference.  That's why I work out any new recipes in my sparkpeople counter and as long as they fit within the range of what I should be eating I really don't worry about it.  

I weight myself once a week and I keep reminding myself that my body doesn't always work on schedule.  I believe that if I follow Mark's guidelines I will eventually get to my ideal weight, so as long as I lose weight, even if it's just a bit, I continue to eat my plan.  When I get to the point where I am no longer losing then I will start cutting out some of my treats until I start losing again.

And please keep in mind that I am no expert and don't pretend to be.  I have taken Mark's recommendations and used them as a guide to fit my favourite foods into my eating plan.  So far it's working and that's really all I can say. It has, after all, only been a few months and I want to lose quite a bit more weight.  Hopefully this will continue to work and then I can write a positive update in the future.


I have written these posts specifically for those of you who are working at losing weight, but if you have families that you need to feed as well, these menus can easily be adjusted to suit everyone.

For members of your family who have no weight problems and for growing children I would still suggest staying away from the bad four  - grains, legumes, sugar and processed oils.  And I would make basic Paleo bread, in it's many variations, the staple for your family, and use it for sandwiches for breakfast and for lunch.  

If the rest of your family doesn't eat Paleo, you can supplement their dinners with potatoes, sweet potatoes, corn tostadas or white rice a couple of times a week, and you can feel good knowing that you will be giving them the better choices when it comes to adding starchy foods.  

Add a dessert two or three times a week after dinner, and make French toast or pancakes with bacon or sausages for Sunday Brunch, and this should keep anyone in your family happy as well as healthy.  You will know that you are feeding your family the healthiest foods that are available, and you can then feel free to concentrate on your own health goals. 

 “Life isn't about finding yourself.  Life is about creating yourself.”   - George Bernard Shaw

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