Hi, My house mate and I started Paleo roughly around 3 months ago, I have type 2 diabetes but wasn't very over weight at all really, and pretty active, but have none the less... and my housemate was just coming along for the ride, moral support and all, and if all the food is the same less temptation to stray... well, she is a mother of 2, and in the 3 months has had no weight loss, in fact she gained a couple of pounds, and went up in body fat. I lost 5 pounds the end of week one, and a grand total of about 8-10 pounds, body fat is between 19 -21% fluxing says the scale, in short my body fat has stayed the same. I want to be about 9 or 10% body fat right now fasting I weight 169lbs @19% body fat... My house mate is 128lbs and 24% body fat, says the scale... so I guess I have 3 questions, the first is how can she turn that around, shes getting pretty fed up with it and wants to quit and do something else... the seconded is why? the 3rd is how do I tear off that last 9% body fat. my goal is to be around my weight that I am now with 9%... my housemate just wants to tighten up, and be a bit more fit I guess, I don't really know what her goal is... Thank You in advance.
Stabby: Help help! Magnesium man, we need your insulin-sensitizing action to solve our metabolism problems!
Magnesium Man: What seems to be the trouble, Stabby?
Stabby: This diabetic guy started a standard paleo diet without regard to micro-nutrient nutrition and has dug himself into an even deeper hole!
Magnesium Man: By the gods! Doesn't he know that one of the largest issues in type 2 diabetes is cellular magnesium status so that we might be able to facilitate the passage of glucose into our cells?!
Stabby: Apparently not, magnesium man. What should he do?
Mangesium Man: well in paleo times we ate a ton of vegetation from magnesium-rich soil and even the animals that we ate had substantially more than they do now. Loren Cordain predicts that our intake was 500-800mg of magnesium per day. Most people barely get 200mg and it causes insulin resistance. You won't get that much eating low carb vegetables, meat and fats and oils, what you need is magnesium citrate. Not that oxide crap but a good quality, properly absorbed version.
Stabby and Keith: Thanks, magnesium man!
So, uh yeah. Try taking like 600mg of magnesium citrate per day. I'm sure your problems run deeper than that but it is seriously important, a critical factor.
Bernstein would suggest a Paleo style diet but with 6 carbs at breakfast, 12 at lunch, 12 at dinner. He would caution that protein can also cause a BG rise, but to a lesser extent than glucose. Bernstein works with diabetics, is one himself. Sections of his book are available for free at his website and you may find them worth a look. His carb counting method is a bit differerent; he only subtracts half the fiber. Note that all Bernsteiners are not Paleo, many eat dairy, artificial sweeteners, but they do keep their BG in the 80's - congrats to you there!
Depending on your metabolic circumstance, you may need to be very low carb for some time to achieve the results you desire. Depending on how much fruit or dairy or these almond meal biscuits you consume, they may be factors as well. Fructose is one of the main problematic agents so overindulging in very sweet fruits or fruit juices would not be optimal. I would also cut out any fake baking. We are not designed to eat tons of nuts, only a tiny bit. Baking with them can up your nut intake to an undesirable level thus increasing the toxin load in the body (unless you soaked the almond meal) as well as the pro-inflammatory omega-6 PUFA levels which almonds have a high amount of (while only having trace omega-3).
You could do an n=1 experiment and go zero carb for a week or two to see what happens. That might tell you something though I would not suggest it long term. Also, if you are sleeping badly and stressed out, that may be inducing a hormonal state in which your body doesn't want to give up its fat.
Women's ideal bf% is about 22% so she's close to where her body wants her to be. Considering that she has children (don't know how recently) her body may just be hanging on to that for future child rearing (stupid I know, but women's bodies are mental like that). Make sure you aren't eating too many carbs and possibly not doing enough moving around. Lift heavy things :)
Fasting is the last thing you should add. Robb Wolf has a lot of good info on intermittent fasting. Definitely keep the fruit to about 1 small amount of fruit a day. Make sure you're dairy free and avoid all fake sweeteners. If you have to have sweeteners try green powered stevia or coconut sugar but these should still be in moderation. Lastly, nothing will ramp up weight loss than increasing your greens. Eat a ton of them. Greens and protein should be your main focus along with some good fats (avocado, full fat butter, coconut oil).
You mention you are type 2. You dont say whether she is.
If you read Taubes Why We Get Fat, you learn that insulin is the thing that both sticks fat in a fat cell, and determines whether tat fat gets released of stays in there. Ergo too much insulin makes it extraordinarily hard to lose weight.
Do you both take your bg readings regularly - like 3-5 times per day at first. If your bg is high, your insulin may he high. If you are eating VLC and your bg is still high, you may need oral meds to reduce glucose to help you lose weight. Then, if that works and you lose weight, you can probably go off the meds!
In other words, even short-term oral diabetes meds may help you lose weight if you have high bg.
There are LOTS of different ideas of what is "paleo" so I think the first thing you need to do is identify what you both normally eat, and ask for feedback, based on what people have experienced. What are your habits? Typical foods? What do you consider cheats? How often do you do what you consider cheating?
And be careful... Some of the answers you read (and the ones I have already read) can be more like "medical advice" without any disclaimers, and just anecdotes about what worked for someone for a while. If nothing else, start keeping a food journal and think about when you've felt good, when you've felt bad, how your blood sugar corresponded to those feelings, and what you'd been eating for 2-3 days before that. Try to commit to writing this stuff down for at least 3-6 times a day, for at least 2-6 or more weeks, then look for patterns. You can be your own best advocate, but only if you are self-aware, and honest with yourself about what you eat and feel and the correlations which may or may not be causations.
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