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Messages - Il Capo

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Food Journals / Re: Meats and the rest
« on: November 22, 2013, 01:26:05 PM »
Today I had a bunch of clams, along with usual diet of meats, leafs and olive oil and butter.
Turns out clams are a superfood of sorts, full of omega 3 and all sorts of minerals.

Food Journals / Re: Meats and the rest
« on: November 21, 2013, 11:20:45 PM »
Thanks, Warren.

For the past few days I have been eating low carb paleo (only deviations are use of butter and olive oil).
On day 2, the ketosis headaches hit me hard, I had forgotten how fun this was!

I'm definitely in ketosis: yesterday I managed to skip lunch and have a late dinner. I was hungry but not desperate as I would have been on a carb-loaded diet.

I have also lost 2kg, probably mostly water as we know.

Main issue: how to get good fat. Olive oil has a 10:1 Omega 6 to 3 ratio. Commercial eggs and commercial meat aren't that great either. Ditto for commercial butter.

I can get good fish where I live, but it's very lean fish. Coconut oil can help as a butter substitute, but I'd still be missing omega 3.

Something to look at in the absence of grass-fed beef.

Food Journals / Re: Meats and the rest
« on: November 18, 2013, 05:36:11 AM »
I've not been in this thread nor the forum in general for quite a while. Here's a summary of what's been going on with my diet.

- At first I stayed mostly paleo without posting.
- Then I moved a couple of times to different countries while gradually slipping and/or compromising.
- And finally, for the past 6 - 12 months I have consistently been eating a non-paleo diet. I have stayed mostly away from sugar, bread and pasta, but everything else has been fair game.

I have gained significant body fat (and weight) as a result. I am also less focused and lower energy. My guess of the biggest culprits of the weight gain and lower energy are:

1) Regular (once a week?) strays into pizza, chocolates, ice cream, etc.
2) Beer and wine 3+ times a week
3) Rice several times a week.
4) Cooking oil or cooking margarine when eating out (a few times a week)
5) MSGs and trans fats in restaurant food.
6) Dairy (mostly cheese and butter).
7) Commercial eggs (can't get omega-3 eggs where I live) daily.
8) Meat products with non-paleo ingredients (eg: sausages with starches and sugar, ham with starch, etc.)
9) Cheese-products with non-dairy ingredients.

The root-causes of straying from paleo have been a combination of:

- Unavailability of certain foods where I live and lack of time or focus to make them myself. Eg: I cannot buy grass-fed beef, nor tallow easily; cannot get organic chickens nor omega-3 eggs, and have not made it my priority to spend the time and effort required to develop sources.

- Lifestyle changes that have made me have to eat away from home quite regularly and general exhaustion from having to custom-order or custom source (and prepare) every single meal I eat away from home.

I'll focus on getting back to paleo eating to try and get into better shape and health. I'll post here until I feel I'm back on track.


Beware, most commercial products containing the word "seasoning" are full of MSG.
Same applies to stock, sauces, soups, etc. Check the link for additional info:

Diet and nutrition / Re: What to do if you don't eat much meat?
« on: March 03, 2013, 11:39:05 PM »
...seeds (pumpkin, sunflower, flax, ...)
Sunflower and flax are definitely not paleo. I'm not sure about pumpkin seeds.

Diet and nutrition / Re: I'm new to this and need ideas for portable snacks
« on: February 03, 2013, 07:02:10 AM »
I think this diet only works if you're at home all the time and can cook everything.

You can always eat once a day within the diet. Look up: warrior diet or intermittent fasting. It requires willpower, but not much else.

Diet and nutrition / Re: Agave nectar
« on: January 31, 2013, 12:26:11 AM »
... it's best to get used to a diet where you aren't dependent on sweets.  After a few months, most sweets will taste too sweet anyway.

This. When you get used to paleo, carrots and onions will be sweet enough.

I used to eat cashews every day at work for a snack and I'd have them in my purse in case my blood sugar dropped while I was out.

To clarify a common misconception, cashews are legumes and not nuts, despite their name. Same thing as peanuts.

To your question: The best option is to realize you don't need to snack while in paleo. You need to forget about micro-managing blood sugar (unless you have a condition). If blood sugar drops, then let it be. It will come back up when needed.  Learn about ketosis and enjoy the ride.

Otherwise: try prosciutto, or just regular food. I have snacked on anything from grilled beef leftovers to chicken, etc.

Miscellaneous / Re: Meal prep. Is is wearing you out???
« on: January 28, 2013, 06:17:09 AM »
There's got to be a better way! I love to cook but it's getting exhausting. Any ideas?

I don't prep much ahead, other than planning to defrost what I may need. I cook just in time at night, and if I can't get good food at lunch, I bring leftovers.

Foods that you can cook in bulk:
- Any stew with any meat, including fish, goat, lamb, beef, chicken, turkey, etc. Cook a big pot, divide and use as needed
- Bone-in roasted or grilled pork or beef (but not lamb or goat, as they get chewy).
- Oven roasted chicken
- Boiled eggs (to eat as snacks or to add to salads).
- Canned tuna or other fish (in brine).
- Washed greens
- Boiled broccolis, cauliflowers, squash, and some other veggies, but not leafy veggies.

Get around to doing big batch cooking:

It you are using the oven, then put in a couple of chicken, lots of veggies and maybe a beef roast or two. Re-heat later in the week.
If you are making burgers, use the same ground beef to make a chili or stew.
Boil a dozen eggs and keep
If you light up a grill or broiler, cook a lot of beef and chicken and keep.

The easiest solution is to get around to the idea of repeating meals during the week. Eating the same thing several times is the best way to save time. You don't need day to day variety, you can get weekly variety and be perfectly safe nutrients'-wise. When you are feeling tired or need variety, cook a steak, some pork or some fish in the moment.

From personal experience and reading about other people, my hypothesis is that what matters MOST other than eating paleo food is being INCONSISTENT in calorie intake. Actual calorie averages don't matter as much as having a highly variable calorie intake. Get the body to guess what's coming next. Get the fat stores flowing in and out of wherever they are.

That's what seems to work best.

Counting 1k - 2k - 3k, whatever and eating the same amount every day can result in lack of weight loss and thyroid problems.

Now intermittent fasting and feast and famine cycles should work best.

Exercises / Re: Crossfit Vs Bodybuilding
« on: October 11, 2012, 12:36:26 PM »
...but I will be sticking to normal lifting and cardio.

What do you do for cardio? HIIT or more traditional cardio?

Recipes and meal photos / Re: Greetings from this Retired Butcher!
« on: September 27, 2012, 01:02:19 AM »
Are you into paleo?

Does he accept dairy? There's decent fat in dairy. The protein is not always problematic, though it depends on the person.

Diet and nutrition / Re: what? Exercise tomorrow or Fasting?
« on: September 19, 2012, 10:14:06 AM »
... do you know of anyone on Paleo for weightloss?...

I was. I lost almost 12kg in 3 months when I first started paleo . Got down from 73 to my all-time low weight of 60.5 kg, at age 32.

In my experience you donŽt even need to limit fruit intake and definitely not count calories. Stick with strict paleo for a few months, and youŽll end up at your natural weight, or trending towards it, if you are seriously overweight.

If you get impatient, experiment with intermittent fasting, ideally once a day.

In terms of people on paleo for weight loss, I know for sure there are quite a few in here. And definitely most appreciate being at their ideal weights without any deprivation efforts. Also worth reading (but not 100% paleo), is Marksdailyapple blog and forums. He shares success stories once a week, and many of them are of folks who went from obese to fit.

Diet and nutrition / Re: Cold Drink Suggestions
« on: September 18, 2012, 10:29:47 AM »
It still blows my mind to the lengths people will go to avoid drinking water...

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