OK people, I've got something odd going on and I can't figure out why. I've been doing a potentially modified paleo diet for 3+ weeks (I say potentially modified because I am including dairy and some paleo diets don't) and I have not lost ANY weight! I'm doing the diet to be healthy, of course, but I also have probably about 50 lb to lose so that would be a wonderful benefit. I am eating NO bread, potatoes, rice, or pasta, and am focusing on meats and vegetables. I don't eat fruit. I do have a handful of almonds and/or cashews probably every day, though. FYI, I am mostly looking at Mark's Daily Apple for guidance. I did try Tim Ferriss's slow carb diet for awhile and I had a small amount of success, nothing fantastic. Which is why I still feel so dietarily restless. I like how I feel on the paleo, however, like low hunger and satisfying meals, etc. As far as exercise, I was doing some daily stuff for awhile (mostly kettle bells, or short-burst interval exertion), but haven't done any for this time I've been doing "paleo." If anyone can tell me what might be going wrong or suggestions for tweaks, I'd appreciate it. Thanks!
It could be the dairy -- try eliminating dairy or cutting it back to just a little butter or ghee. It could also be the nuts. Sometimes a small handful of nuts is actually a lot! Try eliminating them or only using them in tiny amounts as flavoring (such as a few sliced almonds with your asparagus). If your veges are high carb veggies, you might be getting too many carbs (in edition to the dairy), so you might try to limit your carbs (50 grams a day might be a good goal for you). You might also consider that you are just eating too much. The first two-three weeks I was on the Paleo diet, I had a lot of carb cravings and this weird after meal hunger (I'd get it about two hours after eating). If I ignored the cravings and hunger, it would go away (without a low blood sugar episode) and then I could go the rest of the time until my next meal (I went three meals/day and no snacks). If I ate a snack it really stalled my progress on the diet. I didn't lose weight very fast, but my body composition did change in the first month, then the fat started coming off about 1 pound a week. Maybe you are also a "slow starter."
First of all paleo is not a diet - it's a Lifestyle and one of the benefits of that Lifestyle can be weight loss. Second 3 weeks is not long at all for your body to adapt to a healthy way of eating, it can take weeks or months to see a difference if one is metabolically deranged, just relax, be patient and don't stress about it, stress = cortisol release which = no weight loss. Everyone is different, in my case it took 6-9 months. Third you made no mention of your sleep habits, if you do not get adequate sleep then the body cannot become healthy, people severely underestimate the huge impact sleep has on our health. I average 9 hours a night, I make it a priority, no excuses.
Try dropping the dairy and see what happens. I had a similar thing happen and quit milk and yogurt, only a small amount of cheese, and the fat just melted away.
Search through previous questions here, this topic comes up a lot and many of the same suggestions get repeated.
The 3 things that worked for me were 1) adopt the Paleo diet, 2) go low carb, about 25g per day, and 3) changing my exercise from running 3-4x per week, to doing intense, strength-based workouts about 2-3x per week and a bunch of walking. For the walking, I would try to walk at least 30 min per day, then I started a new job where I commute on metro/bus and so walk for that.
For some people, even small amounts of dairy, sugar, or carbs can halt the weight loss. I am ok with dairy, but over about 50g of carbs my weight loss stopped.
I do not agree with what the others say about cutting down dairy. IF you are tolerating dairy with no bloating/GI issues, then continue eating it, BUT, go for lactose-free dairy (hard cheeses, home-made probiotic lactose-free yoghurt), and make sure it's from goats (their casein is more compatible for humans than cows'). From cows, eat only grass-fed butter, and lactose-free cream (there's one such product in the market). Do not drink any animal milk, get coconut milk instead if you have to.
If you're eating the way you're saying that you're eating and still can't lose weight, add more coconut oil/fat in your food, and definitely go get checked for hypothyroidism/Hashimoto's (make sure they test for all of these, they usually only test the first two: TSH, T4, T3, reverse T3, Hashimoto's antibodies). From what I've read, that's a common reason people on various diets can't lose weight.
You're eating too much. Low carb helps, but it's not magic. Gradually work your way down to fewer and fewer meals. Eating frequently is not beneficial as often claimed my mainstream nutritionists. I've been eating only 4-5 meals a week, big 2-lb steaks and a few potatoes, and I've lost about 17 lbs in the last 7 weeks, 220 @ 30% BF(measured with BodPod) to 203 @~23% BF. I have also been increasing strength in the gym, albeit only slightly, but I've been a dedicated lifter for almost a year and a half (almost 300 bench and 400 deadlift), so they're not "newbie gains". Fasting is the quickest, healthiest, and most efficient way to lose fat.
I agree with the above answers - drop the dairy - it helped me and also made me realize that I might have a bit of an intolerance to it when I went back to it after a while.
The other which helps me with plateaus is a little IF - sometimes its just as simple for me as having dinner by 6.30pm and then going through until 1pm the next day before eating - this can really kick start things and you don't have to do it much - just whatever feels comfortable.
The final point might be that you are expecting to much from yourself! 3 weeks isn't a lot of time really - I also go through long plateaus which can last for 6 weeks with no change at all - but I just learn to be happy with the fact that I feel so much better and am maintaining weight in that time - that way it doesn't feel like such a big deal.
Well finally I am having great success with this after 18months of tweaking paleo. I truly have tried all the combinations of exercise and diet. For the last 10 wks I have gone down to 10 gms of carbs a day and about 600 - 800 cal a day and still lost no weight - UNTIL i added in 30 min of heavy weight training 3 times a wk - Pyramid training. I am dropping about 500 gms every 2 days - still on Keto diet - still low carb low fat and low cal - feel fine.
I eat bacon and eggs for breakfast - protein shake morning tea - lunch meat and few veg afternoon tea protein soup and dinner just meat or fish - I get about 80 gms of protein a day - so lunch and dinner are small portions.
Finally its falling off!
Dairy has too many carbs unless you eat cheese but then its more fat - so limit cheese and use cream where you would use milk - but again limit that till lost weight then enjoy the cheese and cream - but I wont go back to milk
I should add that when I first went on Paleo I lost about 10 kg in a few wks then nothing at all for 18 months or so
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