I have been doing <50g paleo for a little over a month now. I am approx 220 lbs, female and 5"4. Almost all the weight is around the middle (worst kind). I lost water weight but have not lost anything else since. I would like to add some variety to my diet and nutrition.
Berries: have TONS of vitamins etc in them. Would 1/4 a cup of wild blueberries (frozen kind from tjs) or raspberries be detrimental? I would eat them with some kind of fat.
Nuts: I know they are a topic of some debate on here. I have never been the type to chow down on nuts. They are not a temptation or binge food for me. I make these high power energy balls with coconut oil and shredded unsweetened coconut. They really need something though.. so I thought adding like 1 brazil nut and one hazelnut to the mix (so I would eat the equiv. to like 2 nuts a day) would be worth it. I take fish oil to help balance omega 6.
I have read everything from treat berries/nuts like poison and they are only for the super in shape folks.. or a little bit of variety helps with weight loss etc. Anyway- suggestions would be appreciated.
Thank you all for your wonderful responses. To the folks who asked a few questions:
Daily food intake.. well I guess it is just different ratios of the following foods- some days I will eat practically nothing but eggs! And others I will crave some free range fatty ground beef etc.
Macro ratios usually have me at 10% carbs 20% protien and the rest fat. If I have something higher carb like winter squash I make sure to always stay under 50g carbs for the day- usually closer to 30.
I range between 1400-2000 calories a day and I supposedly burn 2500 resting for my age/weight/height/gender. I am on no medications however I am on the birth control pill (ugh I know- but that is the only option at the moment- bf is getting a vasectomy though so I will be able to get off them soonish)
Eggs- omega 3 (cant afford the free range) anywhere from 0-8 eggs (8 is usually when I eat not much else)
I cook one full chicken (free range etc) and usually 2 lbs of organic grassfed ground beef per week, salmon probably every other week.
Random greens but I find I want them less and less. avocado (sometimes 1 a day!) Brussels sprouts, purple cabbage, zucchini, occasional 1/2 cup serving of winter squash, parsley, cilantro, tomatoes occasionally, spicy peppers occasionally,onions,seaweed. Kale when I make chicken soup instead of spinach.
Coconut flesh, oil, and unsweetend shredded (in energy balls only)
bacon - some days I want it some days I dont. I do not make it or put it with everything so probably 3 slices tops
Cheese, raw (doesn't seem to effect weight one way or another- but I also don't eat it every week) Mayo- organic unsweetened etc
As for supplements I was taking this liquid multi but I just cant choke it down anymore. It tastes like a vomit burp (literally)- it is preserved in apple cider vinegar so is highly acidic and hard to drink.
So now I guess I just take fish oil and make sure to eat seaweed and drink Calm magnesium tea. I use kcl instead of salt - but since I salt things so rarely I dont get much.
Water weight was probably 10 pounds.
I get tons of incidental exercise- I usually walk at least 3 hours a day and up to 8 (I dont drive) and am often carrying heavy things. This is probably why I am not bigger than I am considering what I used to eat ugh.
I do believe that I am fat adapted and I not crave carbs. I am not looking at berries because of their sweetness as much as the vitamins they offer. Same with nuts- great way to get minerals.
I just wrote a detailed response and lost it to the netherworld of lost computer posts - so, this is going to be short and to the point - bullet-like. Excuse it if it seems brusque!
Your birth control is the likely cause of your lack of sufficient weight loss. This is all too common. Sometimes, OCPs also cause significant wt. gain. With the amount of walking you are doing, which is GREAT, your weight loss is absolutely being blocked. Consider: non hormonal IUD like Copper T. Consider condoms +spermicide. Search birth control threads here for discussion, particularly a recent one that references weight. www.condomania.com
Dump the winter squash and avocado for now. Focus on a wide variety of non-starchy veggies. Don't add the berries or nuts now. Salt your food and drink 8 glasses of cold water/day. This is important.
Look at a reduction to 20-30 carbs for a couple week trial. If it isn't making any difference, then bump back up. The OCP effect could and often is strong enough that the carb reduction to that level will make little difference.
Consider Vit D3 supp. Yes, you walk outside alot. But the obese are often dangerously low in VitD - unable to absorb as well. Consider 2000 -3000IU/day for 3 months or so and then get checked.
The obese are often very malnourished in the sense of miconutrients. Consider a good, high quality, hgih powered multivit with iron for 6 months. This is pretty much a given with you given your reference to your former diet as being very poor.
"A new study in the journal Obesity, by Y. Li and colleagues, showed that compared to a placebo, a low-dose multivitamin caused obese volunteers to lose 7 lb (3.2 kg) of fat mass in 6 months, mostly from the abdominal region (4). The supplement also reduced LDL by 27%, increased HDL by a whopping 40% and increased resting energy expenditure. "
Suggest magnesium citrate or magnesium glycinate 400mg/day. Can be split 200 in am and 200 in pm, or, if sleep is an issue, take 400 at bedtime. If constipation is an issue, choose citrate. If not, glycinate.
"In insulin resistant volunteers with low blood magnesium, magnesium supplementation for four months reduced estimated insulin resistance by 43 percent and decreased fasting insulin by 32 percent (13). This suggests to me that magnesium deficiency was probably one of the main reasons they were insulin resistant in the first place. But the study had another very interesting finding: magnesium improved the subjects' blood lipid profile remarkably. Total cholesterol decreased, LDL decreased, HDL increased and triglycerides decreased by a whopping 39 percent. The same thing had been reported in the medical literature decades earlier when doctors used magnesium injections to treat heart disease, and also in animals treated with magnesium. Magnesium supplementation also suppresses atherosclerosis (thickening and hardening of the arteries) in animal models, a fact that I may discuss in more detail at some point (14, 15)."
Consider Zinc. A good multivit will have about 15mg. Zinc is cheap. Shoot for a total of about 50mg/day.
Your fishoil sounds good. Among other positive effects, it also has thermogenic effects.
Don't get discouraged. This is a bump in the road, and even if you have to wait a bit to deal with the birth control issue, continue on...it will be worth it!
Sorry about losing all the previous info and links, but, that's how it goes sometimes!
And don't be offended at the word "obese." I am 100 lbs down. I was a very obese person. it is a matter of distinguishing between degrees of overweight status.
Hang in there!
You know, I think the best advice any one of us can give anymore is "Try it out and see". I would think try adding one for a while and then add the other so that if one doesn't work for you, you know which one it is.
But, if you're attempting to see if it stalls weight loss, don't decide after just one day of eating it. Sometimes people see a jump in water weight for a day or so when they add something new.
There are plenty of on-line food trackers you can use to calculate the net carbs for the day. Small amounts of berries surely fit into most plans unless you are zero carb. Not only are they low in sugar, they are high in fiber, so the amount of net carbs is usually OK for most people. If you are well-adapted to low carb, just a few berries should satisfy you and seem almost too sweet. If it were me, I'd start with less than 1/4 cup and see how you do.
I agree, give it a try, maybe not having berries every day just to alternate. I did eat nuts and berries (just one serving a day) while I was trying to shed some weight, anything more than that I found slowed me down. But definitely give it a try, treat it as a 'treat' and don't deprive yourself if you need something sweet and eat a few berries!
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