I switched to full Paleo in March 2009. Before that, I had eliminated sugar and refined grains for many years. I started at 234 lbs, and have lost 35 lbs since then—so about a pound a week (BMI went from 31.3 to 26.6, and my waist size has dropped by about 5 inches). My exercise during that time has been relatively light. The main difference for me was eliminating all grains, a few lingering processed snack foods, and nuts. The carb cravings were a little tough the first month, but after that my average hunger level dropped dramatically. Now, it’s easy to go 15 hrs or longer without eating, and I often skip breakfast entirely. I’m in relatively constant mild ketosis. Not enough for acetone breath, but enough that it shows up on the ketostix.
[[MORE]]I didn’t consciously notice it for some time, but my mood has been better, too.
One interesting thing I’ve learned about weight is that there is a difference between optimal from an appearance perspective and optimal from a health or longevity perspective. For the latter, a BMI of 25 to 30 appears to give the best longevity in Western culture, even without a famine.
http://keaen.blogspot.com/2009/06/bmi-and-longevity.html
The “official” categories describe a BMI of 25 to 29.9 as “overweight.” I’m aiming for 25 at the moment. If I wasn’t borderline diabetic, I might be happy at my current weight, but if I can eliminate a little more visceral fat (around the middle), it should help further reduce my insulin resistance.
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