I started reading some of Peat's advice about a month ago, I don't know much about nutrition but so far this is what i've done :
Reduce PUFA as much as I could
Up protein intake
Up carb intake
Limit veggies to mostly tubers
Now a little about my background. I started eating paleo about a year ago, went low carb to lose weight, under 50g carbs for several months. My health improved after ditching the grains but I had low energy levels, cold feet, and was hungry all the time due to severe caloric restriction. I'm 6'4 and dropped down to 170lbs from 250lbs during the past couple of years. I'm happy with the fatloss but still have a bit of fat around my belly, which i'm sure will go away once i've started putting some muscle back on. I've been eating around 2000 cals a day for the past few months, sometimes less. i'm now up to 2700/3000 to try and add some muscle to my frame by eating more and working out, and trying not to gain too much fat in the process. I've started tracking my food using cronometer, the results are 280g carbs/175g protein/148g fat. Any advice on what I could change/improve? I know my fat intake is pretty high because I use cheese and cottage cheese as my main protein sources, but it's cheap where I live (France) and I don't tolerate UHT skimmed milk very well. Here's a typical day of eating for me :
-Morning : homemade pancake using chestnut flour/banana/egg with maple syrup and some cream, cottage cheese with some jam, some milk, OJ
-Lunch : Carrot salad with other tubers like beets, radishes, and a couple mushrooms. Chopped boiled potatoes with some ham and cheese
-Dinner : Omelet with cheese and ham, homemade liver pate, some fruit and dried fruit covered in honey/molasses or table sugar, a cup of raw milk. I'll include my cron-o-meter results, which is telling me I need to up my vitamin E and K intake.
Thank you guys in advance, this forum is filled with useful information. I wish I found out about RP sooner!
Reduce PUFA as much as I could
Up protein intake
Up carb intake
Limit veggies to mostly tubers
Now a little about my background. I started eating paleo about a year ago, went low carb to lose weight, under 50g carbs for several months. My health improved after ditching the grains but I had low energy levels, cold feet, and was hungry all the time due to severe caloric restriction. I'm 6'4 and dropped down to 170lbs from 250lbs during the past couple of years. I'm happy with the fatloss but still have a bit of fat around my belly, which i'm sure will go away once i've started putting some muscle back on. I've been eating around 2000 cals a day for the past few months, sometimes less. i'm now up to 2700/3000 to try and add some muscle to my frame by eating more and working out, and trying not to gain too much fat in the process. I've started tracking my food using cronometer, the results are 280g carbs/175g protein/148g fat. Any advice on what I could change/improve? I know my fat intake is pretty high because I use cheese and cottage cheese as my main protein sources, but it's cheap where I live (France) and I don't tolerate UHT skimmed milk very well. Here's a typical day of eating for me :
-Morning : homemade pancake using chestnut flour/banana/egg with maple syrup and some cream, cottage cheese with some jam, some milk, OJ
-Lunch : Carrot salad with other tubers like beets, radishes, and a couple mushrooms. Chopped boiled potatoes with some ham and cheese
-Dinner : Omelet with cheese and ham, homemade liver pate, some fruit and dried fruit covered in honey/molasses or table sugar, a cup of raw milk. I'll include my cron-o-meter results, which is telling me I need to up my vitamin E and K intake.
Thank you guys in advance, this forum is filled with useful information. I wish I found out about RP sooner!