30 Day Paleo Challenge

Kirwan

<blockquote class="ipsBlockquote" data-author="Nepia" data-cid="412458" data-time="1391049917">
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Could I elbow my way into this thread for some advice (hopefully you don't mind Kirwan).
 
I'm pretty good with meals (I can eat just veges and meat stir fry every day) but can you blokes recommend 'snacks' that will fight off my craving for sugar? I'm a sugar junkie, as long as it's processed (for example chocolate and lollies rather than fruits), and every time I try to eat better I always wind up back on the sugars (obviously I have very little will power ;)) so really need something to eat as a replacement snack. I have nuts and cold meats quite often but find they don't always work.
 
Moosh - I eat eggs quite often but find they make me feel hungry full - I'm not sure how I explain that, I feel full in the gut but it doesn't stop hunger cravings I guess.
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Sometimes when you feel hungry you are actually thirsty. I weaned myself off of snacking by drinking more water, rule of thumb is to have about 2 litres per day - more if you exercise.
 
Start with that would be my advice, a big glass of water will fill up your stomach too. Then find vegetables you like to snack on, and eat as much of them as you like. If you get carbs from veges you'll feel fuller for longer, the protein won't fill you up for long.

Kirwan

Ok, so how this challenge works is you take measurements (and photos, eek) before you start, and do a baseline WOD. You then compare these metrics at the end of the challenge. Weight is one of the metrics, but well down on the list in terms of importance.
 
I'm going to use this thread as motivation, so will post all but the photos up here.
 
Did the Baseline WOD last night;
 
For Time (Running clock, but record the Row and Total time) > 500m Row, 40 Squats, 30 Situps, 20 Hand Release Push Ups, 10 Pullups (any method)
 
Hit 1.44m for the Row and 5:18 in Total. Struggled on the squats after the row and situps. Heaps of improvement to be had there, will aim to get it under 4.30. Christ my mouth was dry after that. Best time I saw from the others was 3.59, but a guy on my team is expecting to get 3.30, he can do the non row part in 1.30min.

NTA

[quote name="Quo vadis" post="412525" timestamp="1391078849"]
I gave up oats for breakfast , most days I dont even eat breakfast, I have my first meal at 11 am. I'm not at all hungry when I wake up. It's nice not being on the carb roller coaster.[/quote]
Don't really get your point. If you don't wake up hungry, then well done you for training yourself into that state of being. I wake up with a need to eat something because my opportunities are limited throughout the day, and generally I've done some form of physical exercise after dinner at night. I'm not rushing to the candy bar an hour later just because I eat oats. To even suggest that is simply ridiculous and the kind of one-size-fits-all thinking that bogus diet plans are based on.

As for the article - all quite interesting. Well aware of the effect grains and whatnot. Blood sugar goes up and down because it fucking does.

Kirwan

<blockquote class="ipsBlockquote" data-author="NTA" data-cid="412581" data-time="1391120665">
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Don't really get your point. If you don't wake up hungry, then well done you for training yourself into that state of being. I wake up with a need to eat something because my opportunities are limited throughout the day, and generally I've done some form of physical exercise after dinner at night. I'm not rushing to the candy bar an hour later just because I eat oats. To even suggest that is simply ridiculous and the kind of one-size-fits-all thinking that bogus diet plans are based on. As for the article - all quite interesting. Well aware of the effect grains and whatnot. Blood sugar goes up and down because it fucking does.
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Pretty bad for your metabolism to skip breakfast as well, it's basically fasting if you assume dinner at 6-8pm and nothing else for over 12 hours. 
 
My experience with Oats is that I wasn't hungry to at least 1pm for a 7-30-8am breakfast.

JK

<blockquote class="ipsBlockquote" data-author="Kirwan" data-cid="412584" data-time="1391121529">
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Pretty bad for your metabolism to skip breakfast as well, it's basically fasting if you assume dinner at 6-8pm and nothing else for over 12 hours. 
 
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Pretty old school way thinking that.
 
Meal timing has been proven to be pretty much irrelevant.
 
Whether you do 6 small meals a day / eating every 3 hours (whilst awake) or do say intermittent fasting and only eat during a 6-8 hour period has very limited effect on body composition (more important though for physical performance). Total caloric intake vs expenditure is what really matters.

taniwharugby

Yeah I have read a few things that sit on either side of the argument around the need for breakfast or being ok to skip it.
 
Some days I dont have breakfast if I dont feel hungry, some mornings I simply must... :think: neither of these days seem to impact me at work or if I am exercising that evening.

NTA

If you aren't getting proper rest it can fuck the whole thing as well. Basically it comes down to what works for you

Kirwan

<blockquote class="ipsBlockquote" data-author="JK" data-cid="412589" data-time="1391121965">
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Pretty old school way thinking that.
 
Meal timing has been proven to be pretty much irrelevant.
 
Whether you do 6 small meals a day / eating every 3 hours (whilst awake) or do say intermittent fasting and only eat during a 6-8 hour period has very limited effect on body composition (more important though for physical performance). Total caloric intake vs expenditure is what really matters.
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Good to know. With this challenge thing, they only mention having four meals a day - nothing about timings of meals. So will keep that in mind.

Kirwan

<blockquote class="ipsBlockquote" data-author="NTA" data-cid="412599" data-time="1391123302">
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If you aren't getting proper rest it can fuck the whole thing as well. 
Basically it comes down to what works for you
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Yep, sleep is one of the things I earn points for. I easily get 7-8 hours every day.

JK

Jealous. I'm usually 7 at best but often 5-6hrs on week days. Longer in weekends but maybe 8ish.

NTA

My wife sets her alarm for 0630 but never gets up at that time. She basically uses it to get ready for 7AM - not hitting the snooze or anything. Just to put herself in that semi-wakeful state that all the sciencey people say is the worst thing you can do for yourself.

Hooroo

<blockquote class="ipsBlockquote" data-author="NTA" data-cid="412635" data-time="1391135756">
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My wife sets her alarm for 0630 but never gets up at that time. She basically uses it to get ready for 7AM - not hitting the snooze or anything. Just to put herself in that semi-wakeful state that all the sciencey people say is the worst thing you can do for yourself.
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Wow!! That would give me the two-bob-bits!!
 
I set my alarm for 6 and I'm up at 6.

taniwharugby

fark I dont even use an alarm!!
 
I just wake between 6.30 and 7.10 everyday, although if tired and know I need to get up I will use it, although because I have set it, I will wake several times in the night because I am conscious of needing to wake up on time; if I sleep until 8 that is an awesome sleep in!
 
I get between 7-8 hours every night; I would rarely be able to get to sleep before 10, but equally rare do I stay up past midnight either... :)

antipodean

<blockquote class="ipsBlockquote" data-author="JK" data-cid="412589" data-time="1391121965">
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Pretty old school way thinking that.
 
Meal timing has been proven to be pretty much irrelevant.
 
Whether you do 6 small meals a day / eating every 3 hours (whilst awake) or do say intermittent fasting and only eat during a 6-8 hour period has very limited effect on body composition (more important though for physical performance). Total caloric intake vs expenditure is what really matters.
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Correct. Recent studies have shown that you can benefit from not eating all day and then shoving your total calories down your throat in one meal. Just before you go to bed. The only problem is different people respond in different ways.
 
Ultimately you're best off experimenting and finding what works for you.
 
I get about five - six hours sleep a night. Only eat breakfast if I have a hangover and then it's bacon and eggs, etc. My dietary habits are generally poor and they'd be much worse if it wasn't for SWMBO, but then my body has always responded very well to the slightest stimuli. Thankfully.

Nepia

So three days into my no sugars and I really do feel like a junky (or how I would expect a junky would feel) ... my whole day is spent stopping myself from going to the shops and purchasing chocolate or lollies. 
 
 
<blockquote class="ipsBlockquote" data-author="Kirwan" data-cid="412576" data-time="1391117632">
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Sometimes when you feel hungry you are actually thirsty. I weaned myself off of snacking by drinking more water, rule of thumb is to have about 2 litres per day - more if you exercise.
 
Start with that would be my advice, a big glass of water will fill up your stomach too. Then find vegetables you like to snack on, and eat as much of them as you like. If you get carbs from veges you'll feel fuller for longer, the protein won't fill you up for long.
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Unfortunately the water thing wont help me as I've always drunk bucket loads of water. But I'll definitely be buying some veges to snack on when I do my shopping tomorrow.
 
 
<blockquote class="ipsBlockquote" data-author="taniwharugby" data-cid="412570" data-time="1391116346">
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this should help you out Nepia ;)
 
<a data-ipb='nomediaparse' href='http://www.mensfitness.com/nutrition/what-to-eat/12-healthy-foods-and-drinks-that-can-make-you-fat?page=4'>http://www.mensfitness.com/nutrition/what-to-eat/12-healthy-foods-and-drinks-that-can-make-you-fat?page=4</a>
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:) I don't need any help finding foods to make me fat, I can do that remarkably well all by myself.

Kirwan

Holy fuckarola, hit the wall ONE DAY IN. Got to be the embodiment of "hangry" (Hungry and Angry) on Sunday. I came right in the evening, had to up my portion sizes and add an extra meal, and then I felt normal.
 
So far have not cheated, have hit all my points that they are tracking on the challenge. Lost a 1kg in one weekend as well :)
 
I was avoiding fruit, but I've added back in Bananas and Melon to have 40mins before a workout. Going to be interesting to see how tonight's WOD goes, I see lots of people struggle with exercise int he first week.

JK

hang in there bud. First few days of change are often the hardest

Kirwan

<blockquote class="ipsBlockquote" data-author="JK" data-cid="412972" data-time="1391379927">
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hang in there bud. First few days of change are often the hardest
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Thanks, the trick so far has been to up the portion sizes. The advice so far has been if you are hungry, eat something (from the good list) and that should settle down. It's a big difference from the calorie restriction I've just been on, which just didn't work for - mainly because of the poor food choices I was making.
 
I'm not too bad today, the next challenge is the week of exercise.

Nepia

<blockquote class="ipsBlockquote" data-author="Kirwan" data-cid="412957" data-time="1391374047">
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Holy fuckarola, hit the wall ONE DAY IN. Got to be the embodiment of "hangry" (Hungry and Angry) on Sunday. I came right in the evening, had to up my portion sizes and add an extra meal, and then I felt normal.
 
So far have not cheated, have hit all my points that they are tracking on the challenge. Lost a 1kg in one weekend as well :)
 
I was avoiding fruit, but I've added back in Bananas and Melon to have 40mins before a workout. Going to be interesting to see how tonight's WOD goes, I see lots of people struggle with exercise int he first week.
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I know how you feel ... at the moment I'm dreaming about frakken bread and, at the most in the past I'd have only maybe two slices a day.

Kirwan

<blockquote class="ipsBlockquote" data-author="Nepia" data-cid="412989" data-time="1391386948">
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I know how you feel ... at the moment I'm dreaming about frakken bread and, at the most in the past I'd have only maybe two slices a day. 
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Yeah, even after this challenge I'm not eating bread again. Love it, but it's just crap.

The Silver Fern

30 Day Paleo Challenge