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How Much Food To Eat on a Paleo Diet

Learn how much food you should eat on a Paleo diet.


How Much Food Should You Eat on A Paleo Diet?

There's no simple answer here.

How much you should eat is an answer that only you can answer for you.

I can't give you the exact amount of food you should eat when following a Paleo diet, or any diet for that matter, but I can give you general ranges as well as the tools need to figure it out for yourself.

But before I give you these recommendations, I need you to first understand something.

It's this: You have to eat REAL FOOD.

Until the bulk of your diet consists of Real Food, you won't be able to follow the following recommendations below because they will only work if you are eating about 90% of your calories in the form of Real Food.

So before you start worrying about how much you should or should't eat, get off the processed/restaurant food and start buying and preparing Real Food ingredients at home.

After that, you can figure out how much food you should eat for your specific body type and goals.

A Rough Guide

The first thing you have to do to get control over the calories you eat is stop snacking.

You can't control food intake when you are eating food throughout the day.

Snacking also messes up your hunger levels by spiking insulin levels, which has you going through the day with chronically elevated blood glucose levels.

Snacking begets snacking because of the hormonal rollercoaster your body goes through. 

In fact, snacking is usually what sabotages weight loss efforts for those that have already made drastic improvement sin their diet.

Don't snack and eat only Real Food, preferably food you've made from scratch at home.

After you have these two down, aim to get your total daily calorie intake from 2 or 3 meals a day.

When you sit down to eat your meals, focus on eating slow and eating your fat and protein before your carbs. Carbs come last.

By eating slow and getting your fill from fat, protein and non-starchy veggies, you'll have much less room in your belly leftover for the carbs, dairy, and other foods that require moderation.

After that, keep eating slow until you are satisfied. 

If you're a fast eater (like me), you're prone to overeat.

In this case, you should coach yourself to stop eating a couple times through out your meal. Also try slowing yourself. Make sure you chew extra chews—not only does this slow you down, but it also improves digestion.

And that's basically it. If you follow these steps, your body will regulate your calorie intake and take over the process. Then all you have to do is listen to it.

How to figure out how much food you should eat on a Paleo diet (or any diet):

Eat until you feel satisfied over the course of 1-3 meals a day while adhering to these rules:

  1. Eat Real Food.
  2. Start with protein, fat and green vegetables first.
  3. Eat slow. Then eat even slower than that. (BTW, this is one of the most effective weight loss tips I know.)
  4. Slow down towards the end of your meal. Consider taking a break or two before finishing your last bite.

What if you are trying to lose weight?

If you want to lose weight, eat more fat and protein and less starchy carbs while making sure to eat as little sugar as possible.

Then follow the rules above while slowly cutting back on the total amount of calories you put on your plate.

You should also skip meals often and implement some form of intermittent fasting.

What If You want to gain Weight?

Eat more total calories consisting of lots of fat and protein and plenty of sweet potatoes. White rice can also help you gain weight.

Make huge Wild Butter Brew Protein Shakes full of nutrient dense Wild Chocolate Powder, pastured butter, Wild Coffee, Wild Whey, Wild Cocoa Butter and maybe a spoonful of almond or cashew butter.

colin stuckert CEO Wild Foods