Hi everyone,
I am 3 weeks new to Paleo way of eating. My introductory book was Robb Wolff's Paleo Solution. I've started out OK but would greatly appreciate some input as I learn to do this correctly. My goals are to have better digestion (no bloat) and to lose more bodyfat. I'm female, 5'3" and 125 lb. I have no idea of b.f. for now but I only see ribs when i stretch so i'm guessing no lower than 25%. I do Rachel Cosgrove's total body workout of heavy weights 3x week with no cardio yet. I'm in a phase of ridiculous busyness in my life right now and I have also limited cardio to limit my hunger.  I am still having a lot of hunger on paleo, especially in morning so would love some input on my foods. FYI---my hungriest time of day has always been morning. I wake up at 6am and am hungry 20 minutes later. I don't have time to sit and eat but have time to walk and eat. I can prep foods night before for b'fast but can't really sit and eat w/ knife and fork. My eating is interrupted every 2 minutes by two little kids who i'm feeding. Anyway--here is a typical day and I will write hunger levels as well. After reading numerous posts I think i'm not getting enough animal fat to satiate and should probably ditch the nuts. I typically get hungry every 2 hours.

up 6am
7ish--smoothie w/ 1. cup coconut milk, 1 T. almond butter, 1 t. coconut oil, 1/2 c. strawberry. (this morning I added 1/2 scoop whey protein in desperation to stay full but I know this is not paleo). 1 boiled egg. This lasted me until about 9am but couldn't eat b/c I was with a client at time.
11:30 famished. can tuna in water, broccoli slaw, 1 T. olive oil, rice vinegar, handful cashews
3pm...still hungry...boiled egg
tonight--i have paleo approved chili to eat.
I do fine at night. My downfall has always been this insatiable hunger in a.m. which causes me to not be very full and then never really feel full until later in the day. That is what usually leads to cheating.

I think the problem is fat. I've recently shown my wife the light here. She used to get up, eat some cereal ("Special K" is good for you!) with skim milk, and then be hungry in about 2 hours. Now she eats a breakfast of about 2 eggs and 3 strips of uncured bacon, and doesn't get hungry until well after noon.

Eat more fat. Don't make some alchemical smoothie concoction. Try meat or eggs for breakfast

that's not much food, I'm not surprised you are hungry!  I'm a similar size to you and don't work out nearly so much and eat slightly more than that, and have lost weight without too much hunger.

Try two eggs for breakfast, maybe bacon, or ground beef, or sardines.  If you get up that early you definitely need more for breakfast.  And yes, there is a lot of veg fat (coconut oil, olive oil) in there.  Try frying the eggs in animal fat in the morning if you can, or go for oilier fish - personally I find tuna a little dry and prefer salmon or mackerel.

Try another egg at lunch, more meat/fish and some bulky veg - raw carrots, mushrooms, beetroot perhaps

good luck!

Those darn sidewalk cracks 

You need more protein and sat fat. Especially sat fat - not the nut/olive stuff. Concentrate on fat and protein for the mornings as that's when you seem to need to power up

Make an omelette/crepe the night before (2-3 eggs) - fill and roll then you can eat it as you go. Or make into a frittata or muffins (with added veg/meat) so you just grab a serve and go.

Take boiled eggs to snack on. The tuna is ok - try also sardines. If you need a 'second breakfast' a bit later that is OK - as you get it right this will even out and then go.

Eat a good lunch - a big non-starchy salad/veg with your protein.

Drop the cashews and rice vinegar (legume and grain). Cut the nut butter. Substitute other nuts but keep them as emergency snack. Drop the fruit in the morning - could be giving you the hungries.

One thing to keep in mind about the bacon is that it will have to be a natural “bacon” or it will have nitrates and other chemicals, so if the chicken sausage does not have any corn syrups or other none caveman items, it might be best.

Yes, please post your daily food log, we will be able to help in more detail at that time.

Ketosis at the beginning is a good thing.  It is retraining your body to correctly consume the nutrients that it is fed instead of storing the calories.  Yes, you may reintroduce fruit after you have reached your ideal weight loss goal.  Depending on who you ask you may eat up to 50 or 75 grams of carbs per day.  I attempt to keep mine at 50 or less and am pleased with the weight loss and the fat to muscled changes.

Paleo is easy, just remember NO dairy, NO grains, NO nightshades (IF you have auto-immune or joint issues.) NO tubers and NO beans, of any sort to include green beans.  So, what is for dinner?  Any type of roast that you would like, a green veggie and I would have a salad with a homemade dressing.    Once you change your lifetime habits, AND remember that fat really is your friend, you will find that this WOE is very easy.

(Sorry Bear, I have to steal your soft pitch)

Once you get comfortable with the No's in your WOE, then you will be in the Know.




Oh dang, maybe I should of left it for Bearso!

Bee, you did fine!