Hello Paleo Peeps.
I started Paleo a couple years back and had great success with CF/Paleo. I had fallen off the wagon and I'm trying to get back to where I was.
5'9 154lbs 20% BF
Here are my issues:
Been paleo 90-95 % for 3 months with no real weight loss. No gluten, dairy, sugar, cut artificial sweeteners except xylitol. Recently cut my black coffee too to see if there was a bloat response..sadly there was. Lots of chicken, leaner beef and turkey. I used EVOO and Coconut oil but it tends to really skyrocket my HDL AND LDL. Even my blood sugar is out of whack..
Breakfast:100 grams lean protein, few almonds, apple snacks protein, veggies, jerky, nuts and sometimes a a small amount of dried fruit water tea
Lunch-100 grams lean protein, EVOO,Kale/Spinach Nectarine water
Dinner-100 grams protein, 1/2 avacado, little CO ,Spinach protein powder with a few cherries tea/water
*I do have 1 cheat meal a week. I used almonds, jerky and dried fruit as snacks..
Workouts...Trainer thought I was over training so now I do 4 Heavy weight wod's, walk as much as possible(5-9 miles a day) and throw down one met-con a week. Happy to add more exercise in but trainer felt it was doing more harm than good. I feel like a fluffy bloated marshmellow.
My stress is high thus high cortisol. I try to get 8-10 hours of sleep but my cortisol wakes me up a few times a night. Thoughts?
Can a person with stressed adrenals, high cortisol and low testosterone lose weight? I'm open to reading any books you guys suggest but I own the Paleo Solution and Primal Blueprint.
Ok, based on your updated information, I would first drop the nuts until you are at your ideal weight. They are calorie dense without adding any true nutritional value to your diet. Nuts are full of Omega-6, so although they are considered paleo, they are not a nutritious powerhouse. Make sure you are getting some Omega-3, DHA like salmon or some other fatty fish. Also, since they are mentioned often, they are probably hyperpalatable to you (as to myself). Dried fruit might also need to be dropped until you are where you want to be. I also am not an advocate of snacking because if you are already eating 3 times per day, you are never more than 5-6 hours from a meal. If your meals are decent, you shouldn't feel hungry in between, and if you feel hungry, cut back on the carbs a bit, so you can get more fat-adapted. As for your training, could be overtraining a bit, but without actually observing, can't really tell. I would recommend a couple heavy weight days and a couple lighter weight, higher intensity days. Might add some short sprint intervals on a treadmill after your heavy weight days. It will definitely boost your fat burning.
Not that this is necessarily bad, but I see a lot of fruit. Dried fruit, in particular, is easy to overeat. Vegetables are a much better source of micronutrients without the excess sugar (which might explain your poor blood sugar control).
The lowest sugar fruit to eat is - blackberry, raspberry, cranberry, boysenberry, lemon, lime & some melons. The highest sugar way to eat fruit is dried fruit and juices. Apple is also somewhat high in sugar.
Id ditch the apple and dried fruit for sure, look into the lower sugar fruit. Lemon,lime, or a little unsweetened cranberry juice is a good low sugar way to beef up your waters taste.
Xylitol and zero calorie sweetners can induce hunger.
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