Sorry if this seems repetitive. I have read around and did not find answers to my issue. Also, I have given alot of details, figure better to give them first :)
Female, 23, 5'7 / 170 cm, hypothryoid (medicated, good levels), work at a desk, sleep 7/8+ hours a night, basically no stress, no other meds then 1 for thyroid.
I am almost a month into this new way of eating. Before I have been avoiding gluten, and could/can only tolerate small amounts of sugar. The only big change for me eating Paleo has been that I don't eat rice and potatoes anymore and have cut out the small amount of sugar I was getting. Besides needing to exercise abit more (need to add sprints and weights), why am I not losing weight? I have been IF 2-3x per week. I have not lost a pound in this month of being strict, and have a goal to lose 100lb/45kg
Breakfast (don't always eat it though, only if I am hungry)
2-3 slices bacon, 2 eggs, fried in bacon fat
handful lettuce, 1/2 avocado, 10-20 grams cheese (swiss or feta), 1 cup/handful of roasted chicken off the bone, 1 soft boiled egg, Olive oil, 2 Tbs
300 grams swine, sautéed veggies in butter (bell pepper, onion, carrots, eggplant, squash, mushrooms)
Few handfuls of cherries, strawberries, other berries or an apple or a banana or some almonds with raisins or a small chunk of smoked cheese or homemade yogurt, with whey strained off
Water, Kombucha with ginger - unsweetened, Tea, Occasionally fresh juice(1 cup)
around 30 minutes walking daily
occasional run to catch the bus
**I know I need to add sprints and heavy lifting, I do carry heavy groceries home from town 1 time a week, but I know it is not enough. But I know I am not gaining muscle now, so that is not offsetting the scales.
I am averaging 1500 - 2000 calories. 40-100 carbs, 90-140g protein, and 100-150g fat per day. I do allow myself either a few beers/wine or some dark chocolate on friday or saturday.
I was drinking milk the first week, but have since decided to cut it. I am only taking dairy when I can strain the whey off - ie. cheese, yogurt,ect. I have no plan to cut out the dairy, because the thyroid meds I am on are really bad on the bones.
I am abit confused as to what to do, I have read around on this site lots. I think I got more confused. Do I have to much protein? To much fat or calories? Or is it really that I am not spiriting?
I do cook with Coconut oil. I also eat fish at least 2x a week. My IF days are generally not planed. It goes more of it I wake up not hungry then I dont eat and make a point to hold off till lunch. I do salt my food. I do drink lots of water, recently I feel I cannot get enough! I am normally not hungry for snack, just a few times a week. I take cod liver oil too.
I agree with the others that with 100 lbs to lose you need to lower your carbs and lose the fruit. I think it is a disservice to metabolically challenged people to peddle this "eat what you want as long as it's paleo" that I see all over the place. If you have 100 lbs to lose you are, by definition IMO, metabolically challenged. Normally working bodies don't ever gain 100 extra pounds. Add in the hypo and you are in for a challenge.
I think you can handle 2000 calories a day if you are low carb and lose the fruit. You should be able to pull that off for a while anyway. You will need to drop as you lose weight. Or maybe you'll have to do it now. We can all tell you the calories we took in when we lost but in the end you have to listen to what your body wants and needs. Your body is unique and the key to all of this is taking the time to figure out what YOUR body wants in order the release the fat. You're going to find a hundred different people telling you 100 different things and that is usually what worked for their body. Your body is not their body. In general obese women NEED to go low carb. Like it or not that is the simple truth. It's probably not for forever but just for right now. If you must have fruit save it for a once a week treat but keep in mind you may pay a price for it. But you don't want to run into severe feeling of deprivation so the fruit may be a good tool for you to use as needed. You may need to lose the dairy. I don't know. Some do. Some do not. For now keep it but don't dig in your heels on anything. Many people do have to give up dairy or at least minimize it. Many have to give up nuts. Nothing should be non-negotiable other than turning to starvation or Jenny Craig. You need to let your body run the show and not be a victim of what someone else told you should work or what your own ideas of the way it should work are.
Bottom line is that your body doesn't like what you are doing right now so you need to change it up. Good for you for coming and asking for help. In the end though the job at hand is for you to figure out what your body wants and give that to it. My vote is strongly for you to go low carb but the choice is yours. Just stick with it, keep paying attention, and never give up.
At 40-100 grams of carbohydrate a day, I not only didn't lose, but gained. You might try cutting out the fruit and nuts, and possibly the yogurt. Everything you're eating sounds nutritious and healthy, but for weight loss, many people find they have to cut carbs lower than they planned.
Drop the juice/alcohol/kombucha/milk/cheese/nuts - either none or very very little.
Eat more meat! Your calories seem a little low. (I assume you are over 200 pounds, if you need to lose +100). If you are snacking on nuts/cheese/fruit, you are not eating enough meat/eggs. Consider some fish once in a while...
High fat dairy is okay (butter, cream). Go easy on yogurt and especially cheese.
Sunshine/Vitamin D is important. Shoot for 15 minutes mid-day exposure. (Maybe you are already doing this?). This will help you with your calcium status more than the dairy.
Your exercise is fine - add some when you feel like it, but don't worry about it. Walking is great!
Your sleep looks okay, but if you could add just a tad more, it might help some.
Oh, one more thing - and this is really important: Magnesium! Obese people are defacto insulin resistant. Magnesium deficiency is rampant. Get some!
And you probably will not lose a thing if your carbs are over 50g/day. You may have to go even lower than that - play with it and see where your weight loss sweet spot is.
Good luck! (It ain't easy and I struggle with my weight too - but this works!)
If you have that much weight to lose you're likely insulin resistant (I was) and cutting all dairy and fruit (ala Diane from Balanced Bite's 21 day sugar detox) should help get you back on track.
Worry less about grams, carbs, etc and focus on eating the right foods (meats, veggies, fat).
Stacy (lost 134lbs in 15mo) paleoparents.com
I'm just going to echo what others have said. Having been where you are, as at least two other women who've answered your question have also been, my biggest echo is: LOSE THE CARBS/SUGAR. That includes ALL the fruit and nuts, all the alcohol, if "squash" is summer squash, it works. Cheese can be debatable, but if you can lose it, that might be helpful. You could still do butter and heavy cream if you drink coffee. For some, cheese works fine in the beginning and then becomes a weight loss impediment. For some, the issue with cheese is sometimes too much. For a couple of weeks to a month, I'd suggest losing the carrots and avocado. You want to get firmly in fat burning mode.
I would shoot for a couple of weeks of 20 carbs and then maybe carefully roll up toward 40. As others have said, you're going to have to see what works for you. This doesn't mean you have to eat small quantities of food. You can eat plenty - huge salads with great veggies and very low carb dressing, for one. And getting your fat right, being generous with it is Very important - don't skimp there at all. Be sure you drink 8-9 eight ounce glasses of cold water per day. And salt your food WELL. Don't skimp on salt just like you don't want to skimp on fat. This is important.
Eat until you are FULL but not engorged. Do not eat "diet portions." I'd suggest continuing the walking and slowly lengthening it in increment of say 15 minutes. Try to walk nearly every day, if possible. I'd also suggest just letting that walking be your exercise for now. As much as for anything esle and perhaps more, right now, you'd be walking to increase skeletal muscle insulin sensitivity. Let the sprinting and lifting come later. You are going to be making alot of changes here. Focus on making these new changes in your eating work for you.
I strongly suggest that you let any IF go for now, unless, as you say, you just happen to wake up and honestly are not hungry. But you must also know yourself and your patterns. For some people, skipping breakfast, especially in a time of making major food changes is going to be a set-up for eating off plan, eating too much later in the day, feeling deprived and not understanding why, later in the day, getting irritable which leads to difficulty "staying the course" and screws your impulse control! You have to know you.
IMHO, eating one meal a day at this time would be a set-up for disaster. There are many tools for you to learn and master for yourself along the way. But you are at the beginning now, and setting yourself up for feeling hungry and deprived is not a good things. As well, chances are high, as other have stated, that you have real metabolism issues. Again, as others have stated, you need to get into healthy and healing mode. If anything, you may need to eat more frequently in the beginning, as in having snacks. If you find yourself feeling "not good," getting a bit "dumb in the head," headachy, unable to focus well, hungry, tired...then EAT. Eat the right stuff, but go ahead and have a snack, or eat earlier.
Take it slowly and pay attention. You're going to have to individualize this as you go. It ins't hard, but you have to develop the ability to observe yourself and perhaps be fearlessly honest.
Check out the following and consider supplementing with magnesium citrate 400mg/day. If taken at night, for most people, this is calming and helps with sleep. If you tend toward consitpation, for find that going very low carb sends you more in that direction, it will help with that as well. It also has sodium which at this juncture in your diet change can be helpful. If anxiety/mood is an issue, can be helpful with that as well.
Suggest also considering Zinc 25-50mg/day which is nice to keep the Doctor away as well as impacting mood.
You might read up on Vitamin D on the Vitamin D Council site. We people who have become very overweight are often shockingly low in Vitamin D. Getting your Vit D up can help you in multiple ways that you can read about. Consider D.
Consider a good multivitamin for a few months at least.
You have well controlled hypothyroid, but I'd suggest you run supplements you consider by your monitoring healthcare provider.
Hang in there! I'm betting you'll begin to see some good results soon!
I am 6' about 205#, down from about 230#. Just as some data points, I find that I need to keep my carbs below about 50g per day in order to lose. Also, I was eating an average of 1600 calories per day, some days as little as 1000-1100, to lose the 25 pounds. Your lean body mass is probably way below mine but you're eating more than me trying to lose weight.
Based on my experience and some reading, I think you need to run at least a 500 calorie deficit per day to lose, maybe up to 1000. Some people say that you don't need to count calories, but I think you do. I find that the Paleo diet is a natural appetite suppressant so it's easy to skip meals or have small meals. I try to get one big satisfying meal a day, but other than that, skip either breakfast or lunch (or just have a small snack) most days.
1 cup of juice is about 25g carbs... basically pure sugar, and half of your carb budget for the day. A banana is about 20-25g, a cup of berries is about 20g. If you are not careful with these then you could be having 100g+ carbs per day. It sounds like this is all in your snacks too. You should cut out the snacks or switch to low-carb snacks.
All of that said, I find that "cheating" about once every 2 weeks (or a maximum every 10 days) actually helps to lose the weight. There is some research supporting this around "cycling" low carb diets. The body's glycogen stores get depleted which slows down or stops fat burning, and replenishing them with an INFREQUENT cheat will actually help burn more fat.
When I "cheat" I eat something like a few slices of home-made pizza, a hamburger (including bun) with some fries, a roasted sweet potato, quality ice cream, or something like that. I try to keep it fairly Paleo, but this is a good chance to eat stuff you don't otherwise eat. Gluten messes up my digestion, especially when I don't have it very often, so I prefer non-gluten cheats. After being low carb for so long it's actually hard to eat 50-100g carbs at one sitting, so sometimes I'll do 2 small cheats in a day (but only every 2 weeks).
I think 30 minutes of walking per day is great exercise for you for now, I wouldn't stress about trying to get more exercise in... 80% of the battle is diet, I'd focus on that first.
Dairy is extremely dampening and mucus forming and will just keep that weight sticking around. I would really cut out all dairy..butter, cheese, milk ect. and you will feel such a difference.
are you actually counting calories, or are your numbers a guess? I would bet you need to get down to the 1400-1500 range for a while, 2000 is a lot for a girl. also keeping your carbs under 50g will help as others said.
While you are reading about insulin resistance, you might want to read up on leptin and leptin resistance, too. Your diet looks pretty good to me, though I would also lose some of the fruit and milk, and especially the fruit juice. I don't know folks, but 300 grams of swine looks like alot.
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