Hello, I completed 10 days paleo but didn't lose any weight, I fluctuated 2.5 lbs up and down. Wondering if this is normal for most people? Sometimes you hear stories people have lost 5-10 lbs in one week and wondering if I'm abnormal or if I should wait until one month paleo before I see results in weight loss? To drink, I have coffee, green tea and water. Should I also start exercising right away and how much?
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This one has been asked several times already.
The short version of my own response to this:
- Paleo is not in itself a weight loss diet.
- Everyone has different results when going paleo, especially in the first year or so.
- Why would you wait to exercise?
- Ten days is not very much time, even if you're eating nothing at all.
- If we don't know what you're eating, we can't really be much help in helping you fine-tune what should, optimally, be a long-term and sustainable way of eating that gets you the results you're after.
Not sure what you mean by "normal" (i.e. average, typical, does it happen at all, etc) but yes, this happens to a lot of people. Some people go Paleo to lose weight, others to gain, others to address some kind of specific ailment or problem without any aim on weight, etc.
I infer that you're trying to lose weight with the Paleo diet, in which case you should post what you eat in a normal day, and how much exercise you're getting, and basic static (height, weight, gender), and you'll get plenty of feedback.
Some are surprised by what isn't considered Paleo (i.e. lots of fruit or nuts), and others inadvertently eat a lot more calories than they think (perhaps more than on their previous non-Paleo diet) because Paleo foods tend to be dense in both nutrients and calories. Give some more information and you'll get some good answers.
It also depends on how clean your diet may have already been. For myself, I had already been sugar-free, grain-free and dairy-free for months so when I switched from fruitarian to paleo, I actually have gained some weight in the 3 weeks - I'm wanting to recomp my body so I'm sticking with it because in the long term my health, lean muscle mass and all that will be, I believe, more ideal.
People who lose a ton of weight right away might be coming from the SAD - in which case the changes to Paleo are major and they lose because of cutting out all the processed crap, refined flours/sugars etc.
Did you give up all gluten-containing products? How about dairy? How about nuts and seeds? All of those foods have been known to prevent/stall weight loss in some people. We need more information to troublehshoot your issues. In fact, enter your dietary data into a nutrition app for 2 weeks and see if you're really eating paleo, i.e., a max of 30% of energy from carbs, 15???20% protein, and 50???70% fat. See if you're getting too many fats from non-animal sources (your omega-6 will be high as well as your Omega-6:omega-3 ratio will be more than 2.5:1). If your dietary analysis look good, get some lab work done:
- Thyroid tests: free T3 and free T4 (men and women); Tg AB and TPO AB (women only); Reverse T3 (optional, men and women)
- 24-hour salivary cortisol test (4-specimen collection)
If the lab values look abnormal compared to the reference range, consult an enlightened doctor who recognizes the value of these tests and knows how to interpret them and make diagnoses and prognoses based on them. An ND might be a better fit than an MD.
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Paleo, honestly, is a complete lifestyle change. I don't think you'll be successful if you're in it just to lose weight. Not to mention that you'll bloat back up once you add grains back into your diet.
I really like living Paleo. I sleep better, I have more energy, I don't have that nasty bloated miserable feeling after I eat every meal and don't have to deal with blood sugar spikes and dips throughout the day.