I'm on day 5 of the paleo diet and I'm reactive hypoglycemic. I'm still eating carbs (fruit and sweet potato) but feel like I need to cut the fruit because my blood sugar has been so out of whack. I've also lost 5 l. Which is a problem for me since I'm underweight already. I'm 5'8" and weigh 113 currently. Any ideas how I can gain? I feel lost and frustrated since I'm eating constantly! I really appreciate any advice!
It's a bit grey from a Paleo point of view, but (as long as you can tolerate it) you can't really beat dairy as a low-carb calorie source. Start eating heavy whipping cream with everything, and start upping your cheese intake.
This was (and actually still is) my problem too. I went VLC for this matter and it only worsened it (hypothyroidism, huge sugar cravings, dandruff, dry skin, lethargic feeling,..). What helped is focusing on my gut healthy/immune system. Eating bone broth, sauerkraut (probiotic pills don't work in my case), etc...
Also eating no nightshades, eggs, nuts, etc. that might irritate your gut or compromise your immune system were (and sometimes are) a no go. At the moment I can eat 150g of carbs daily of fruits and sweet potatoes or white rice without having these huge sugar drops anymore. Previously looking at an apple would slam me down already. And don't forget proper sleep too as well as keeping stress as low as possible.
This post definitely isn't complete, far from that, but searching for "healing leaky gut" and "auto-immune protocols" will give you an idea which way to eat.
Are you eating lots of good fats? I also had reactive hypoglycemia and primal eating seems to fix it. I think it is because my body now uses fat for fuel, so I don't have to keep feeding the carb furnace. Coconut oil is an excellent choice and tastes great. I would watch the fruit. I did have one bad episode brought on by too much fruit and honey.
I'm trying to lose, not gain, but I would think that adding fats over fruits would up your caloric intake, which may also help.
I have had reactive hypoglycemia for 24 years. I got it while pregnant, gained 21, lost 55 going down to 85 lbs after her birth. I am now a normal weight and have been for for more than 15 years. You need carbs to bring and keep your blood sugars balanced, but not fruit and not potatoes, even if they are sweet potatoes. I am still a reactive hypoglycemic and have to manage my food very carefully.
Eat whole grain oats and I mean whole, not fast cooking or instant for breakfast. Make sure you have a lot of protein with it (egg, cheese, almonds are good). The oats will hold you. No sugar!
Eat every 2-3 hours until you feel balanced. Good snacks are veggies and hummus (chickpeas) or veggies and an ounze of cheese, or an egg and veggies. Lots of raw vegetables are great. I make my own protein bars (wheat free, sugar free, nut free (I'm allergic)). Dairy is not a good snack, lactose is sugar so no yogurt, milk, but cheese is OK because it is low in lactose.
For lunch have a good source of protein and lots of vegetables (chicken, fish, beef) and a salad, cooked/steamed vegetables with olive oil or butter to give you fat.
If you have a salad add lots of vegetables to it, not just lettuce. Add seeds (pepitos, sunflower, flax). Make your own dressing, most store bought has sugar. Mix 2/3 olive oil with 1/3 red wine or white wine vinegar or lemon juice, with whatever spices you want like oregano, garlic, basil. Have lots of oil on your salad. You need lots of good fat. Add chicken, fish, or beans to the salad for protein.
For a bedtime snack have melted cheese on something like wheat free crackers. Melted cheese holds you better through the night. Don't sleep more than 8 hours. Eat within an hour of waking up.
Remember that protein does not raise your blood sugar, only help to stabilize it, only good quality slow burn carbs will bring your blood sugar up. But don't spike it with fruit or poor quality carbs like refined grains. And fruit should be a maybe and only after a really good quality meal, not on its own.