I've been eating paleo for about 2-3 weeks. I have been VERY good about it.... except for a little bit of creamer in my coffee..and a couple of vodka drinks during the week. I feel soooooo fat and bloated!! I haven't weighed myself because I don't want to get discouraged... but I feel chunky monkey!! Im doing crossfit 3-4x per week... I'm 5'10, normally around 140 which is pretty thin for my build. I know Im up at least 10 lbs!! I really would care what the scale would say, but I feel like a fatty!!
Thanks for all the responses... As far as what I have been eating... for example typical day..all dressings dips I make at home and are paleo...
breakfast: coffee 1-2 cups with really sugary creamer (I know..but it's been really really hard to give that up), then maybe 2 hard boiled eggs and some kind of protein like a piece of salmon or a can of tuna with paleo mayo. I usually have some kind of vegi with that, like broccoli or bell peppers. (no fruit)
snack: some kind of vegetable, carrots or cucumbers, another hardboiled egg (without the yolk)
Lunch: some kind of big leafy green salad loaded with vegis with either chicken, salmon or turkey, with avocado and a homemade paleo dressing.
snack: same as above minus the egg...maybe a few cashews
maybe another snack at this point... something small, usually vegis
dinner: piece of salmon or lean pork..(homemade completely paleo) broccoli, cauliflower or some other kind of vegi
snack: perhaps a drink made with vodka and a diet lemonade mixer (I know, diet sodas are kinda taboo), some nuts, sunflower seeds, maybe another drink.. LOL!!!
I really have been eating very clean minus the nightime drinks and the morning coffee... I haven't been eating fruit because of the sugar factor... I even backed off the workouts a bit so I wouldn't be as hungry. The thing I have noticed the most is, I have so much energy lately, that I find it almost impossible to sleep!!! I have to literally force myself to go to sleep!!!
Im so frustrated... LOL!
Ditch the creamer for some real grass-fed, heavy cream. Ditch the alcohol as well. "Where's the beef?" Forget "lean pork" or lean anything, for that matter. The fattier, the better. I didn't see any red meat listed in your menu. Try beef, bison, and lamb. You need more fat (coconut oil/grass-fed butter) and you need to eat more at each MEAL. Forget snacking. If you need a snack, you didn't eat enough at meal-time. If you have to snack, snack on meat not veggies. Idk where you are geographically, but it is 6am EST as I type this and you were commenting a few hours ago. Don't watch TV, text or be in front of a computer for at least 2 hours before bed. Let your mind cool down. You NEED sleep to lose weight.
I agree with the comments about increasing fat. I think one of the things that is difficult to accept with a Paleo diet which is different than most other diets is that fat is OK, in fact a necessary part of the diet. Eggs, cream, fatty meats, avocado, oily fish, etc. should all be in the heavy rotation. You should be dressing your vegetables with plenty of butter or olive oil. Fat is better for your digestion and keeps you satisfied longer, not to mention tasting delicious (there is a reason our bodies find eating fat extremely satisfying), and will probably decrease your feelings of being bloated. Fat is not bad!
You are eating a lot of vegetables and lean meats, but no fat, you even mention taking the yolk out of your eggs. The yolk is where all of the fat is, and also all of the nutrients. Egg whites are nothing but protein and aren't satisfying. I personally find soft-cooked eggs (either soft boiled or fried over easy) a lot more satisfying and easier to digest than hard boiled eggs, the creamy-delicious yolks are great.
You are eating a lot of snacks, which means that your meals are not satisfying. You should focus on your meals keeping you sated for at least 3-4 hours. I eat one full-sized meal per day and the other two meals are more like snacks for me, and I have absolutely no desire to eat at other times, except sometimes at around 4-5pm I'll get a little hungry if breakfast and lunch were small. This works because the meal has plenty of fat and is delicious and satisfying.
Really, your diet looks more Weight Watchers than Paleo. It is possible to lose weight on Weight Watchers (lots of people do), but it's very difficult because you're constantly hungry and under-nourished, because you aren't eating any fats. You can read through other messages here to see what people eat in a typical day. Many eat as much as half of their calories in fat, sometimes more. This may sound strange at first, but it works.
Your meats should be beef (grass-fed if possible), lamb, dark meat chicken, oily fish (salmon, blue fish, mackerel), fatty pork (belly, sausage, chops with the fat attached). At some point (maybe not initially) you should incorporate some organ meats, I think that calf's liver is the easiest starting point for that. You should only be eating chicken breast, pork loin, turkey, and other ultra-lean meats if you are eating them with a lot of fat (i.e. hollandaise sauce, dressed in bacon or bacon fat, etc). If you do this, you'll naturally eat smaller portions and stay satisfied longer, which will lead to eating less and having more energy.
As far as the cheats, I personally would not worry about a few alcohol drinks during the week, as long as they aren't mixed with sugary mixers. I would worry a lot more about the sugar in your coffee in the morning. This will spike your blood sugar first thing in the morning, which will put your body in a bad state for the rest of the day. It also sets up the habit of having something sweet every single day which will make you more prone to snacking, cheating, and craving sweets.
Try dropping sugar completely for a couple of weeks. You'll be surprised at the change -- all kinds of things that you never thought were sweet will taste sweet. Fruit is very sweet, even tomatoes, and the fat on meat (for example the rind of fat on a good beef steak) is also sweet. You need to make your body a lot more sensitive to sweet tastes so you won't be eating any of the refined sugars.
Hey Cavegirl. I think cortisol and stress are the issue for you. The fact that it's really hard for you to go to sleep means that cortisol is too high late at night (when it should be the lowest) and then you're hitting both a high dosage of caffeine and sugar upon waking, when cortisol should be highest to wake you up.
On top of that, you're Crossfitting 3-4x per week. That's a lot of cortisol releasing beatdowns, if you ask me.
Also, eat all your egg yolks. And you're eating about 6-7 times per day... I think your systems are short-circuiting a bit.
Back off on the Crossfit stuff, go do some relaxing stuff for a bit like walks, yoga, meditation, massages, or whatever, and ween yourself off the sugar and caffeine... really focus on getting some quality sleep in. Read up on cortisol and stress and how to effectively manage those things. You could try some 5-HTP or maybe melatonin but try to do this naturally first.
What sticks out to me is that the few cheats you have, you claim are really hard to give up. I'm going to go out on a limb and suggest that those things are your problem and most likely what is preventing you from losing weight. If your body had a healthy relationship with those foods, then you would have a healthy relationship with those foods. You dropped fruit, but you eat sugar, alcohol, and diet drinks? Even in moderation those things can throw you off.
I think Jon's answer pretty much nails it, but I'll add a little.
There's a chapter in The Paleo Solution that describes this exact type of situation you're in as it relates to sleep and cortisol (specifically, read the example in the book about Charlie; you'll be surprised at how much it relates to your situation). The author speaks specifically of uppers (caffeine) in the AM and downers (alcohol) in the PM and how that's a train wreck for your sleep cycle because it causes an inversion in your cortisol balance throughout the day.
Cortisol should start somewhat high and steadily decline throughout the day, but caffeine will cause it to rise in the AM and alcohol is going to mess things up in the PM. That's not to say one should never have caffeine or alcohol, but you don't want them as part of your daily regimen.
As for specifics, start reducing your dependency on your morning and evening beverages. Here are some tips:
You are just twisting yourself up and stressing and stress is very negative. Relax, remember nothing will change overnight, or in 3 weeks, in a big way. If one is serious about wanting to lose weight then one will do what is needed, ditch all sugar, alcohol, etc. The only thing stopping anyone from doing anything is themselves. This lifestyle can take dedication, self responsibility, willpower and self control, esp at the beginning, then it just gets easier. If one has some metabolic derangement that can take many months or even years of good eating habits before it becomes resolved. We don't mess up our bodies in 2 months and it certainly will not take 2 months to fix what is wrong.
Setting expectations just because it's what we 'want' can be negative as well as our bodies will do what is best and natural for it and sometimes this is not the preconceived notion we have in out minds. This lifestyle will make one healthy if we don't stress over it and be patient.
Your aggressive use of exclamation points indicate a high cortisol level (lol).
For me snacking doesn't work well. We're not built to eat so frequently anyway. You want to eat three meals and, as someone smarter than me said, (Devany???) let your snacks come from your liver.
I think that any measurable amount of fat burning happens during sleep, the most from 4 am to waking. If you eliminate the nighttime snack - don't eat after dinner - and especially the alcohol (which turns off all other metabolic processes as the liver works to detoxify) - you'll give your body a fighting chance to get at the body fat during the night.
Alcohol can drive down blood sugar making it harder to sleep well. The creamer has got to go too. Your taste buds will adjust, but, just like working out, you have to train them.
What really stands out to me is that YOU NEED MORE FAT, and if your list is accurate you need lots of it.
It's supremely unfortunate that the word for dietary fats and being overweight ("fat") are the same - because they are completely different biologically! Food fat gives you nutrition and energy (even the energy required to lose weight) and it's sugar - and starches - that make your body divert the resulting glucose into your adipose tissue. Eat significantly more fat (while keeping carbs low to very low) and you'll lose weight.
Dig into this on the paleo sites - it's a real eye-opener!
Some ways I get fat: spoon it in! If I have a craving I'll scoop out a tablespoon or so of coconut oil, butter or beef tallow. I cook with them too. I eat the fatty parts of meats. I eat two to five eggs a day.
On the creamer - perhaps try heavy whipping cream instead? I had - have - my weaknesses still. Way too many nuts at a time, or indulge in cheese - but those are nothing compared to the crap I used to eat! Oh - there are some foods that seem 'paleo' but aren't very helpful. Salami is usually made with a lot of sugar for example. You have to pay attention to the ingredients of processed foods.
On the alcohol, I'm still drinking quite a bit of red wine in the evenings. In terms of weight loss dry booze doesn't seem to have a big impact - but sugary drinks are a disaster. If your mixer is made with sugar, look for a substitute.
And do the weighing: I've really noticed that my subjective sense and the objective reality are way off on that. I've lost 30+ lbs but I still feel stuffed and chunky too-'fat' feeling pretty often. And it's fun to compare now to then. Oh - remember there's a daily/weekly weight cycle of several pounds, and AM is usually the lightest.
Maybe cut down a little bit on the protein and add some more fat in. you seem to be eating low-carb, low fat (with a lot of protein). protein is good, but you dont want it be your main source of fuel. Try fasting in the morning, until 10-11 ish. the more fat you eat the easier this will become. HIIT training and low impact training such as walking will help to burn fat.
Generally take people's advice. I didn't read everything, but I'm sure it's a lack of fasting, not enough fat, and not strict paleo. REMEMBER, how frustrated you are at not losing weight, is same for me not gaining weight. I eat so much more than you, but am never able to gain a pound. Weird.
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