It's my first two weeks of paleo, and I'm committed to it not just for losing weight but for overall health (and political) reasons. I've been keeping track of my macronutrient ratios so I can get a sense of what works for me, but I haven't lost a single pound (rather, I've fluctuated upward and then came back down to where I started).
I'm 31, 5' 10" and about 30% body fat. Average macronutrients over the last two weeks are: Fat 106 grams, Protein 141 grams and Carbs 58 grams. Average calories over the last two weeks: 1841. I'm not eating sugar, grains or dairy, with the exception of heavy cream in homemade seafood chowder once last week. I'm already in the habit of eating organic, properly-treated meat (chicken, beef, pork), coconut oil and 1 tbsp of olive oil every day, and no other vegetable oils.
I have three meals a day, 5-6 hours apart, I don't snack, and I sleep at least 7 hours every night. More often than not, I have 2-3 oz of red wine with dinner. I haven't been exercising at all, with the exception of a few moderately-paced walks in the woods. Drinking lots of water too... I have no idea where to go from here, but I'm getting pretty frustrated. I have about 30 lbs to lose, and I feel like I'm wasting my time.
Any ideas would be greatly appreciated - Thanks in advance!
Two weeks isn't a huge amount of time in the grand scheme of things. What is your actual weight? 30% bodyfat doesn't tell a whole lot. You might also be in the camp that does a little bit better with some more paleo friendly carbs (especially if you're the least bit active). I did the high fat thing for a month and just didn't have any luck with it. I bumped my carbs up, dropped the fat down, and started losing weight. Granted, I'm a 27 year old active male. You'll get a lot of advice on here to eat carbs, don't eat carbs, eat high fat, eat more "Zone" like, or go into ketosis. Take each bit of advice with a grain of salt. We're all different and have different goals.
Remember that if you are switching to paleo for overall health and weight loss, two weeks is not a long time. No reason to feel frustrated, just try to think for the long term. If nothing else it will keep your stress down.
It sounds like your diet is pretty good. Keep with it and you'll start seeing results, although it may take a while for them to be noticeable.
My only advice would be to eliminate all alcohol and see if that has an effect. Also, are you just downing spoonfuls of olive and coconut oil? I know some people do but I've never seen the point. Cut that out too and see how you do.
I agree with the majority here. Two weeks isn't a very long time. I know it can be frustrating though....I was pretty frustrated in the beginning. It helped me a lot to get rid of the scale. It was good for my mental health. Go by how your clothes fit and check your body fat % every couple of weeks.
I would definitely exercise more. Lift some weights, do some squats, do something that you enjoy and that makes you sweat. Building some lean muscle will help accelerate the weight loss. If you're not ready for that yet, add in another walk and maybe jog on and off during your walk if you can.
If you want to shed major pounds, bulletproof fasting may work. I do an intermittent version of it and have gone from 203 lb to 151 lbs this year with no exercise besides walking after a car accident on February 5. Looking at your food intake my guess is that too much protein in one sitting may be keeping you out of ketosis. It is my understanding that over 30 g protein at once , the overflow gets stored as glycogen in the liver. I heard an interview with Dr Peter Attia on llvlc and others talking about this. You dont need to count the carbs in leafy greens because you have to use blood glucose to digest them so the net carb load is nil. This is just my n=1, but the thing that really drew me to paleo at first was that as long as my food quality was great I didn't have to think about grams and calories.
Sounds like you're in the process of a leptin reset. This will help you as well with getting going. Things don't happen over night. The stress may not be helping either. One thing that a lot of beginners start with is a Paleo Whole30. Essentially there is a food list that you keep to for 30 days then slowly reintroduce other foods back into your diet to see what you may be sensitive to. There are also a ton of paleo and whole 30 recipes at thefoodee.com
I've been doing paleo for 5 months now and am over 50lbs off. But it took almost 4 weeks to start seeing a pounds difference. Also are all of your meats drug free? And are you getting enough Omega 3 fats? I would almost suggest reading paleo 1O1 on marksdailyapple.com
I'm certainly not the expert, but I think you're eating too many calories with no exercise. I've been doing Paleo for 9 days now and have lost 5 pounds - and I'm also getting smaller even when the scale is not moving. I'm keeping my carb intake to 30 - 40 grams per day.
Also, are you tracking your food intake anywhere? I track mine on MyFitnessPal, so I can stay as close to my goal as possible - and it makes it so easy.
Best of luck on your journey! It may just take a little tweaking!
Did you take exercise out on purpose or do you mean you just haven't had a chance to exercise? I don't know if you're trying to avoid the "chronic cardio" that Sisson talks about, but in my experience the majority of people aren't at risk of exercising in this range... but a lot of people use it as an excuse not to exercise at all. And from my experience, eating primal without exercise = weight maintenance. Eating primal plus exercise = noticeable change in body composition and less body fat. I know that seems pretty obvious, but it seems like some of the newer folks on here are frustrated about not losing weight but say they aren't doing any exercise.
And regarding exercise, it really doesn't have to be much. You're on the right path with the walks in the woods. Add a one a week sprint session of some sort and some pushups, plank and squats. Just this will make a very noticeable difference.
NUTS AND FRUIT AND VEGETABLES AND MEAT. LOTS OF WATER, I MEAN LOTS AND LOTS AND LOTS. USE GHEE OR RENDERED FAT FOR COOKING AND EXCERCISE EVERY DAY. WHY WOULD YOU EXPECT TO LOSE WEIGHT WITHOUT EXCERCISING. YOU CAN EAT AS MUCH AS YOU WANT OF THIS DIET JUST MAKE SURE YOU EXCERCISE. NO FASTING! I LOST 10 KG IN 1 MONTH AND CONTINUE TO LOSE WEIGHT. BUT WITHOUT THE EXCERCISE MY WEIGHT DID NOT CHANGE. ALSO DURING THIS TIME I HAVE EATEN BACON AND EGGS ALMOST EVERY MORNING AND HAVE EATEN A LARGE STEAK AT LEAST ONCE A DAY. JUST COUPLE IT WITH HIGH FIBRE GREENS AND PLENTY OF FRUIT. ITS THE ONLY DIET THAT HAS WORKED AND THAT I LOOK FORWARD TO:) GIVE IT A GO MISS IMPATIENT!!!
It appears that you are overeating protein. Take your lean body mass in lbs, half it and change to grams. That is how much protein your body roughly needs. Excess protein will convert into glucose, as if you were eating a higher carb diet.
Also, exercise has little to do with fat loss, and it increases appetite. I wouldn't do high intensity stuff until you are near a healthy weight.