Tracking the Wahls Paleo Plus

The Wahls Paleo Plus is a ketogenic version of the Wahls Protocol.

I outline the basics of what you can eat on the WahlsPaleo+  in this post. Additionally, we’re supposed to eat fermented foods, sea vegetables and bone broth each day, and 12oz of offal and 16oz of high omega-3 fish each week.

I’m only on day 18 of the WahlsPaleo+ but I’m pretty intrigued so far.

I was able to get into ketosis fairly rapidly (2-3 days) and have been playing around with quantity of coconut oil & levels of ketosis since then, to find out more about how this all works. I’ve kicked myself out of ketosis (briefly) twice by letting my coconut oil consumption get too low. The 1st time by accident and the 2nd time as an experiment.

I’ve developed a tracking system that I have been using in my experiments so far.

On a daily basis I use worksheets that I keep in a binder in my kitchen. Not only does the daily worksheet help me track my food, but it also helps me plan it.

I’m aiming for 2-3 cups of sulfur-rich & coloured plant-food, and 3 cups of dark green leafy vegetables each day over two daily meals. With my daily worksheet I can always see where I need to fill any gaps.

As long as I have a range of plant-foods on hand, I can simply select the carbohydrates I wish for from each category and then just decide how to prepare them. It actually makes mealtime super simple, and I’ve stopped the maniacal meal planning I was doing on the Autoimmune Protocol.

Here’s my daily workbook (for the day I ate the 2 meals depicted, above):

WahlsPaleo+ worksheetThen, because I’m nerdy and I like to track data, every few days I transfer my daily worksheets into a weekly record. This enables me to to notice trends (such as the relationship between ketosis levels & energy levels, or how much high omega-3 fish or offal I’m consuming).

My weekly record looks like this:

WahlsPaleo+ weekly

This was the week that started auspiciously when I ate nettles for breakfast two days in a row. You can also see where I fell out of ketosis when my weekend supply of blue-raspberry fudge disappeared. And, though I’m still a long way from Dr Wahls 12oz weekly target for offal, I actually ate offal twice, which I think is laudable. Knowing I’m tracking it makes me eat it!

Hey, I’ve finally uploaded these tracking sheets here!

Daily Wahls Paleo Plus worksheet

Wahls Warrior

99 thoughts on “Tracking the Wahls Paleo Plus

  1. Pingback: 12 Healing Protocols: a guide | petra8paleo

  2. Hi Petra,
    I looked at the first two days of your food diary and it looks to me that your total calories would be way down.
    This is exactly the problem I am facing. I have been eating far too little it seems for a long time and I am sure this contributed to my health issues.
    While I get all my micronutrients I’m now thinking i’m missing out on total energy.
    Yesterday was my first offical attempt at P+
    I had:
    a cup of blackberries/raspberries
    1 tbsp coconut oil
    2 tbsp olive oil
    a bowl of lamb, with a mutlitude of veggies
    packet of olives
    5 rashers butchers bacon
    2 eggs
    3 large mushrooms
    more lamb (totalled 225g all day) and different veggies (roughly 8 cups total with the morning ones included)
    This was still under 1600 calories- an estimate of bmr!
    I had to eat 2 bananas, a glass of milk, and more oil to get the last 400+ calories in before bed.
    I feel like a bloater and it was soooo much to eat- but this was probably the first day I have eaten the calories I really need for a long time!
    Best wishes from an overloaded man!

    • Thanks for sharing these thoughts, Rich. Are you counting the calories from fat? God fats are a core element of this dietary approach and they bring a lot of calories with them. Dr Wahls is a big fan of coconut oil. I’m a fan of MCT oil myself~.

      • Hi Petra,
        Yes, I am taking everything into account.
        I’m not actually sure without consuming about 800 calories via coconut or olive oil I could do this day in and day out without ending up continually eating.
        I’d be interested for you to look at your own calorific values on your posted diet sheets. My concern here is that, if we go under BMR calories, then our bodies literally work less efficiently and things get sacrficed- things that shouldn’t be sacrificed for our long term welfare.
        One other issue to add is that, at the end of Wahl’s book, when she does a comparison of the plans she shows 103g as the carb level, whereas elsewhere in the book the more normal and much lower figures are shown. Can ketosis occur at 103g?
        Best wishes,

      • I spent 3.5 months on the Wahls Paleo Plus and now eat quite differently. Unfortunately I didn’t keep my nutritional tracking sheets from back then, but I do know it was not sustainable for me. I’m still on a paleo healing protocol, but ;long-term ketosis was not good for me and I find I do better with more higher-carb foods, like root vegetables. I’m all about bioindividuality and n=1 experimentation, and I don’t actually think that out-of-the-box (or in this case, out-of-the-book) protocols work well for anyone in the long term. We each need to find what works by trial and error. If you figure out an approach that works for you, I’d love to know about it!

  3. I am so thankful that I came across your blog!! I have been helping my mom navigate the Wahls Paleo Plus diet for the past month to help her heal from a serious health condition and at times, we’ve both been overwhelmed by this process. Your tracking system is a great way to document the information needed to monitor this diet. Thank you so much for sharing such helpful information! Looking forward to learning more!

  4. Hey girl!

    Thanks for all the research, time and energy you’ve shared with us. It continues to be a blessing to me and my family. On Day 3 of Wahls Paleo Plus and seemed to have transitioned really well.

    Question: I’m getting conflicting information about the fasting time. It seems like Terry is saying 12-15hrs in between which if I eat at 5:30a I eat my dinner at 5:30p then eat the next morning same time. What if I go 16hrs one day? I would hate to keep pushing my meals back so I’m eating later and later. Does that make sense? What did you do for breakfast timing if you had your dinner late one night? :-S

    Thanks in advance!

    • Hi Danielle, really you just need to make it work in your life. If you wanted to experiment with fasting for 15 hours, you could eat at eat at 9am & 6pm. When I was doing the WP+ I would try to organize my life so that I could eat at regular times but that wasn’t always possible. Then I’d just adjust the timing of my meals to fit my schedule and get back to my preferred pattern as soon as I could.

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