Paleo Diet/ Mediterranean/ Calorie Counting

I've officially decided to succumb to the belief that watching my grain carbs is a necessity to lose weight. My doctor and so many books I hold to a greater regard say that to eating too many grains and starchy carbs (bread, pasta, potatoes) will hurt my effort to lose fat. 

Sure, I've lost a bit more than 10 lbs on counting calories and including whole wheat grains (whole wheat toast in the morning, whole wheat bread sandwhich for lunch and brown rice or whole wheat pasta with dinner,) but at the same time, I was exercising and lifting a great deal (trained for a half marathon, followed programs, always pushed myself.) Yet, I just haven't seen the results I hoped for. My weightloss journey started a long time ago on Atkins and, to be perfectly honest, I lost the most weight on it - yet I hated it. So, I will never do Atkins again. But I think there are things close to Atkins yet more sustainable. 

It seems that many sources I have read and consulted with seem to point towards a Paleolithic/ Mediterranean Diet. I've decided to follow the Paleo Diet (only eat lean meats and eggs, veges, fruits, nuts and seeds, healthy oils) and add beans (legumes) to it. There are a bunch of crappy sources out on the web for the Paleo diet, but I found one scientific test that seems to support the idea of basically a No Grain, Potato or Dairy Diet. 

My big disagreement with these diets is the idea that, if you adhere to the list of Yes Foods and stay away from the No Foods, you don't need to track your portions. It's not that I don't think you can burn fat doing this (how much meat can one eat?) but it is counter productive to long term weight loss/ maintainance. I think the biggest aspect to weight loss is eating less than the American standard (IHOP Grand Slam).

Thus, I plan to do one part Paleo, one part Mediterranean and one part Calorie-Count. Eat only lean meats (no red, fatty or processed) and eggs, vegetables galore, fruits, nuts and seeds, olive oil or other omega-whatever oil and beans. Coupled with that food list, I will continue to count my calories to ensure a healthy deficit. I think it's ok to add beans seeing as that they are terribly healthy for you but somewhat difficult to eat too much of. Whole grains can be made into anything (pretzel sticks, toast, sandwhiches, etc) but beans are always just beans. Honestly, you can't eat too many beans because you'll be rocket propelled all day. 

Looking for people's insight, comments, thoughts or interest. 

Why are you not going to eat red meat?

Well, I wouldn't even consider "going on a diet" that was radically different than the way I want to eat when I get to goal weight.  So, since I plan to eat grains and potatoes in reasonable quantities once I am at a healthy weight, I will eat them (in slightly smaller quantities) while I am getting there. Since I am willing to consider life with no trans-fat or fast food once at goal, I am not eating them now, either.

But then, I am the kind of a person who wants to enjoy the trip as much as the destination.  Every one needs to find their own path.

Original Post by jewelsmcblah:

Why are you not going to eat red meat?

Unless it's grass fed and super lean, red meat has a really high saturated fat content that leads to a whole host of health issues including heart disease. So, I suppose I wouldn't have an issue eating super lean organic beef, lamb or pork (pork is considered a red meat according to the Dpt. of Agriculture) but honestly, I'm not a huge fan of super lean beef - it just doesn't have any flavor without the marbled fat running through it. There have been a ton of studies linking cancer to red meat so if I'm not going to enjoy it that much, then why not throw it out? 

Original Post by dkenworthy:

Well, I wouldn't even consider "going on a diet" that was radically different than the way I want to eat when I get to goal weight.  So, since I plan to eat grains and potatoes in reasonable quantities once I am at a healthy weight, I will eat them (in slightly smaller quantities) while I am getting there. Since I am willing to consider life with no trans-fat or fast food once at goal, I am not eating them now, either.

But then, I am the kind of a person who wants to enjoy the trip as much as the destination.  Every one needs to find their own path.

I completely agree with you on enjoying the trip as much as the destination, but I also believe that it is possible for one to change the way they were tradiationally raised to eat and learn to love the new way. I understand that you want to keep grains in your life because you enjoy them, but it is possible to forget them and learn to love substitutes. The more you live without something, the more you forget about them and your tastes will change (when I was on Atkins a long time ago I completely forgot about crackers and chips - I never thought twice about having them, it was like I was hypnotized.) 

I think grains and potatos are completely fine in moderation, but I have always had an issue with moderation. I may have them in moderation during a given meal, but if I look at the entire day, they made up a great percentage - they are so easy to eat and snack on (granola bars, pretzels, oatmeal, toast, rice, pasta, yams, etc.) 

Just to play the devil's advocate, if you can  overcome your training and learn to love new ways of eating, why not re-train yourself to enjoy all foods (grains and potatoes included) in moderation? 

I have found that since I have embraced my new more moderate lifestyle that I can enjoy all real foods in appropriate (for weight loss) quantitities.  I used to eat too much because food tasted so good (and out of habit), now I find that it tastes just as good if I only eat it until my hunger is satisfied.  I used to think that a baked potato was a "serving", now I have a half, and find that I am satisfied.  It has a lot of nutrients, and isn't that calorific, and adds lots of pleasure to my meal.  Having twice as much wouldn't add any more pleasure, but having none would certainly decrease pleasure.

There are an equal number of studies saying that red meat/sat fat is good for you. 

Like the Stanford University study that showed the women who ate Atkins (full of sat fat, as you know) had best cholesterol levels and better blood pressure than the other dieters in the study (which included a multitude of different diets, low[er] fat ones included).  Or the Harvard study that showed those who ate the most sat fat actually had the least amount of arterial plaque.

Red meat raises HDL significantly and LDL slightly.  There is mucho evidence that having low HDL is a better indicator of heart disease no matter your LDL reading.

I'm not saying you MUST eat red meat, I was just curious as I've found as much evidence supporting it's consumption as I've found against it.

I'm a no starch-er too, btw.

That may be fine for some people Dkenworthy, but it wouldn't work for myself.  I can change my tastes and my serving sizes but I cannot change how my body reacts to starchy foods.  Since I've cut them out I'm no longer hypoglycemic, I have more energy, and I'm far far far less moody. 

jewels, I guess that's why we all have to find our own way, I would be way cranky if I faced the prospect of never eating another potato.  Glad you are finding a plan that works for you.

If all faces were the same, there would be no beautiful women (or men, for that matter).

Like a lot of you guys, I guess I have also struggled with grains in moderation- tried cutting them out almost completely for a while, because they always end up triggering overeating and making me want more staaarch... but I have started slipping them back into my diet, because I also work out a lot and need the energy/fullness benefits. I find that if I have like 1 small serving of whole grain bread/rice/pasta each day, and its early enough in the day, that suits me just fine and I don't get those cravings... also i loooove sweet potatoes and probably could not live without them :D

So I guess my advice is to be very conscious of your serving size (so easy to underestimate with complex grainy carbs, in my opinion), and eat them earlier in the day, just to be safe haha (and stay the hell away from refined flours lol they make me soooo tired... u can really notice a difference switching to wholegrain bread/pasta/etc)

btw... and this is along the lines of thread-jacking (but i jst feel ranty)... has anyone tried the new strawberry poppyseed chicken salad from Panera... OMGZOMGZ it is the most incredible tasting salad I have EVER had for only 300 delicious calories!! (huge and including chicken!!)... i was smiling and drooling over it like an idiot in the middle of the coffee shop today like i had discovered a planet... the worst part is that I'm from Toronto, vacationing in Florida, and will only be near Paneras for another few days :( oh well my parents have agreed to drop me off there when they go out for dinner every night... (haha i think i jst wanted to pat myself on the back there- maintaining and exercising on vacation woohoo go me)

For myself, the word "no" brings on the rebel in me.   Mom always said I was a contrarian.   In fact even limitations with a max number do it...as in "no more than 1400 calories." 

Above, DKenWorthy siad that "I wouldn't even consider "going on a diet" that was radically different than the way I want to eat when I get to goal weight.  After struggling with counting calories and restricting food, I have come to absolutely agree!  How right you are DKen!!

I have become a food snob.  Mostly, my shopping consists of ingredients.   And I won't even consider the lo-cal versions.   Seriously, I would much rather have a half ounce of asiago than 2 ounces of lo-fat sudo-cheese.  Almost everybody on this thread has said it and I will repeat it....moderation!  But I add to that chant; High Quality!  

Better to linger over an ounce of really good dark chocolate and a handful of ripe strawberries than to scarf a snickers.

Still, I am not anti-limits.  Instead of maximum limits, I put minimum limits on myself.  First, a minimum of 7 servings of fruits/veggies a day.   Even though I always thought I ate plenty of both, at first I found this quite difficult.  I am now up to 8-9 servings and loving it.  Later I added a minimum of 35 grams of fiber.  This was easier because I could do it with adding a few whole grains.  The whole grains, combined with a protein and plenty of fluids, really do fill you up for quite a while on a small number of calories.   And no more bloated feeling.  There really is a lot to be said for having daily bowel movements. 

Over 3 months I've lost 8 pounds, which is more than the 2 pound per month I was hoping for.   If I average 2 pounds per month, I will be at my goal weight in about a year.  And this is a much more realistic and attainable goal than the old "I have to lose 20 pounds in 3 months" panic.   That is just not going to happen.  Not and stick. 

I believe that the paleo and Mediterranean diets also emphasize quality, although if my memory is correct, the paleo thing seemed awfully bland.   And again, I don't like things to be off-limits.

Kay

I just finished a  6 weeks nutrition class and the last day they showed us the Mediteranian Diet as the healthiest way of life.... I'm gradually am adjusting my lifestyle to that.... it is very "doable"

I follow a "diet" loosely based on the paleo diet as well as the Mediterranean diet... If you check out my profile it gets into a bit more detail.

Personally, I think you are right to think that carbs are to blame for weight gain. At lot of people say "moderation is key" but what about the people who just cannot moderate their carb intake! (That would be me)... So basically the only carbs I get are from vegetables - when I say basically, I mean all! ha ha! I am perfectly healthy living this way and have enough energy to tackle every day road blocks - plus I work out every day for 90 to 120 minutes!

There is a lot of info about the paleo diet out there: for starters check out Marksdailyapple.com - This man preaches the paleo diet and while I do not eat fruits or nuts, a lot of what he says is pretty spot on!

As for the Mediterranean diet: yea that's a pretty rockin' diet: if only it didn't include grains - then it would be perfect: but that's what I do I don't eat them yet eat mostly all the staples on this diet (except for dairy, nuts & fruits) and feel great!

Good luck with your endeavors! I bet you'll see some stunning results in the near future!

Thanks for the great discussion people.

I think what I may do is start on a mostly-Paleo diet with the exception of adding beans and, after I reach my goal weight, slowly transition into Mediterranean to maintain. 

giasbash6260 - You look fantastic! Thanks for the motivation!

I just started the Paleo diet yesterday after doing research about insulin resistance.  They suggest this diet to get your body back to being a fuel burning machine.  I am 45 and my metabolism has slowed down so much in the past year.  I have put on 15 lbs in 1 year and can't seem to lose it.  I have been tracking my food on CC and working out 5 days a week, but still nothing.  I am hoping to get results with this new way of eating.  

How long have you been following the paleo diet and how much have you lost so far. 

I can tell in 2 days that I am not as bloated and have lost a lot of fluid.  I have been adding lime to my water so that helps.

I just ordered the book but there is so much out there online too.

Leigh Ann

I'm curious about your Paleo progress.  I've been doing Paleo for 8 months now (super strict for the past 3 months) and I have never felt better.  I don't get sugar cravings anymore, my skin is a lot better and my energy lever has skyrocketed.

Hi,

It has been 6 weeks or so now and have been doing great on the Paleo diet.  I have lost 10 lbs and continue to lose 1# or so a week.  I have not have had too many cravings but when I do I eat fruit and nuts and it goes away. It is so easy to follow that my husband has been eating the same way for about 1 month or so too.  He is almost down to his goal weight too.  I feel great, my skin has not looked better and I feel wonderful.  I appreciate you checking back with me and am so happy that you have been going strong for 8 months.  This is our new way of eating and living!  I subscribe to marksdailyapple.com and that keeps me focused!

Leigh Ann

I just get really excited about the Paleo diet.  The body is an amazing thing and it's interesting the role hormones play with regards to body composition.  Glad it's working out for you.