39919da5ae927ee9c42b293630715695
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No results on paleo diet (six months later)

by (5)
Updated about 23 hours ago
Created August 18, 2013 at 2:30 AM

Hello,

I have been on the paleo diet for six months now, and have not seen much of a result. I know that the paleo lifestyle is definitely the correct way to go, however, I am getting frustrated with the lack of results and consistent bloating that I am experiencing. Here's a break down of my daily eating: breakfast (hard boiled egg or two with small portion of a lean meat), lunch (plain chicken or ground turkey salad, with some vegetables and avocado- never any dressing), snack (half of a lara bar or a small serving of coconut milk), dinner (usually a portion of meat- grass fed beef, ground turkey, fish, etc., with some type of green, and twice a week I'll have butternut squash or acorn squash). That is pretty typical for me, and I do not have desserts (SAD desserts, GF desserts, or paleo desserts).

Workout- I sprint once a week, 2 days of light cardio, 1-2 days of lifting, and LOTS of walking (like 3-4 hours a week).

I am almost 30 years old, female, height is 5'3", current weight is 125 lbs, but I've always been around or under 120. I've been trying to lose that last 5-10 pounds, but nothing has worked. Another HUGE ISSUE is that I am bloated ALL of the time- 3-4 days a week, to bad that I have severe lower stomach pains and look like I'm about to give birth at times. I am constipated frequently, although I've recently started adding probotics into my routine, which have somewhat helped.

If anyone has any advice on what I am either doing wrong or can alter to have more success, I would appreciate it. My biggest concern is the bloating, which is absolutely uncomfortable and makes me feel very insecure. Thank you!

543a65b3004bf5a51974fbdd60d666bb
4393 · August 18, 2013 at 11:14 PM

no probs, i have both edition books from that site & roughly follow their diet myself (Perfect Health Diet), it's not a low carb diet*, so more flexible then some diets (*i think there is a therapeutic keto version for some illnesses). you can find an overview here http://perfecthealthdiet.com/the-diet/

543a65b3004bf5a51974fbdd60d666bb
4393 · August 18, 2013 at 11:05 PM

"Ever wonder why in places like Ethiopia you have people skinny with pot bellies"...you know that's not fat, right? not sure if that's what you were saying or not. For anyone who is wondering why some starving kids have pot bellies, do a google or google images for Kwashiorkor

F92e4ca55291c3f3096a3d4d3d854986
11683 · August 18, 2013 at 7:03 PM

I hear you - bloating isn't something doctors are all that helpful about. I think you're better off trying to troubleshoot on your own. I would look into Aglaee Jacob's protocol for healing digestive issues with Paleo. She has a website, book and a Facebook support group. http://www.eat-real-food-paleodietitian.com

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 6:31 PM

Jesperb- thanks for the response, good checklist, I appreciate it. From what everyone is mentioning, I think adding more fats is going to help. thanks

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 6:25 PM

Allison- thank you for the response. I will try adding in more fat and carbs, I think that might help the bloating. thanks

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 6:19 PM

no?? I don't really know where you got that from...I would not do that. That's why I posted this question, to try and get some help on things people have done.

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 6:17 PM

Matt- I've tried going to doctors, and stopped going after they tried telling me to go on depression pills and that my symptoms were normal for someone eating paleo. The doctors that I have seen do not know much about paleo, and suggest that the S.A.D. is the way to go. That is not an option for me, so I'm looking for helpful suggestions, and I know I've read about others being bloated, so I was hoping to find something in common and some help.

C45d7e96acd83d3a6f58193dbc140e86
7292 · August 18, 2013 at 5:53 PM

Add more carbs and fats. You are getting plenty of protein for your activity level.

C45d7e96acd83d3a6f58193dbc140e86
7292 · August 18, 2013 at 4:44 PM

yes, but trying to maintain a sustained calorie deficit just below maintenance levels will just slow the metabolism, not lead to emaciation. Ever wonder why in places like Ethiopia you have people skinny with pot bellies?

32f5749fa6cf7adbeb0b0b031ba82b46
41442 · August 18, 2013 at 4:39 PM

People do starve to death. And they're emaciated right before they die.

32f5749fa6cf7adbeb0b0b031ba82b46
41442 · August 18, 2013 at 4:38 PM

Ok, you're bloated to the point of pain? See a doctor. Geez. Common sense!

32f5749fa6cf7adbeb0b0b031ba82b46
41442 · August 18, 2013 at 4:25 PM

You're seriously suggesting laxatives for bloat?

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 2:22 PM

Sustainedfitness- thanks, but what else should I eat? More protein? fats? carbs? A combination of all three? I've tried to match the daily meal examples from what I've researched online, and some of them are under 1,5000. Any ideas? thanks

C45d7e96acd83d3a6f58193dbc140e86
7292 · August 18, 2013 at 2:06 PM

1200-1400 is below maintenence levels for all but the most sedentary people. Eat more. Your body is preserving fat and upping the cortisol levels.

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 1:04 PM

Renee- thank you for the comment. I recently tried eliminating eggs from my diet and only having a third of the lara bar at a time (once a day as well). My stomach was still bloated and hurt a lot, even after taking out the eggs and nuts. I did not think the coconut milk would cause problems, but maybe I will cut back. I was using it for the fat, but I can replace it. The annoying thing is that my symptoms come and go, so it's difficult to track. For 2 weeks, I'm great, feel good, no bloating and pains, and then all the sudden for 2 weeks straight, I'm bloated and in pain; but eat the same.

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 1:00 PM

VB- thanks again, I will try and figure out what's causing my issues, and then take action to resolve them. THanks

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15400 · August 18, 2013 at 12:57 PM

You can ask another question. Also, find a website Aglae the Paleo Dietition (I hope I spelled that right) - she has designed a low-fodmap SIBO diet. If I were you though, I would start with a proper diagnosis.

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 12:53 PM

Carole- Thank you for the comment, however, as I responded to another person's post, my calorie intake on average runs between 1,200-1,400, and sometimes I'll go close to 1,000 (maybe 1-2 times a week). I do not think I can or should reduce my calories. My friends mentioned that since I'm working out, I am gaining muscle, and since starting paleo I've added much more protein to my diet, that is the result- weight gain, but not the fat weight gain. I try not to use the scale, as I've had issues in the past and don't need to see the numbers, just how clothes fit, and they are getting tight.

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 12:46 PM

VB- Thank you for the comments. I think there might be a digestive issue. I've been researching low-FODMAP diet food lists for the past few days, and am thinking about trying that out. Maybe the foods I am currently eating are messing with my digestive system, so I need to go light and stay in the "safe" zone, until the symptoms subside. CAN ANYONE PROVIDE MORE INFORMATION ON LOW-FODMAP DIETS? I'm not sure if this is the appropriate approach, but I want to try all different options. THanks

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 12:43 PM

Daz- thank you for your comments. I will look into that article for some suggestions. I will also try eating more carbs and playing around with that. Maybe my body is taking longer to adjust to the paleo diet. Prior to the paleo diet, I know I ate a restrictive diet, so maybe I need time to adapt to the meats and fats. thank you

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 12:41 PM

Wayne Daniels- thank you for the comment back. I have used paleotrack.com, to keep a log of my eating, not because I'm crazy about it, but because I wanted to gain an idea of what I am actually putting into my body (protein, fats, and carbs; as well as vitamins/minerals). I do not think it's too high calories for my activity level. On average from the past month my daily calories were between 1,200-1,400. That does not seem too high, but maybe it is?

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 12:39 PM

ZombieApocalypseKitten- thank you for the comments back. I know my goal might seem hard to reach, but there has to be a way to maintain my weight, and not gain as I age. I will try messing with carbs and fat. My biggest issue is just the bloating, to be honest. Whenever I am bloated (which is frequent), it makes me feel horrible and it's uncomfortable. I think that messes with my mind, into thinking that I'm gaining weight. I know it's ridiculous, my friends tell me not to think that way, but when I'm bloated multiple days a week, and too embarrassed to go out with friends, it gets annoying.

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 12:35 PM

Sustainedfitness- thank you for the help, I will try to add some more fat into my diet. Like you said, I might just have to change things around and try something different. I just get frustrated when I hear about everyones' positive results on paleo, and I try to do/eat the same way, and haven't reached success. My friends keep telling me that every body is different, so I have to keep that in mind. Thanks again.

C45d7e96acd83d3a6f58193dbc140e86
7292 · August 18, 2013 at 5:18 AM

Or not enough calories?

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12 Answers

C45d7e96acd83d3a6f58193dbc140e86
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7292 · August 18, 2013 at 5:17 AM

It sounds like you not eating enough. Lean meats, no fats, and greens for vegetables isn't giving you easy calories to use for energy. Add some fat in there somewhere. When people don't eat enough, the body tries to hold on to what fat stores are there. It might sound counterintuitive, but play with it a bit. Remember, if what you are doing isn't working, then do something different. Weight loss is about getting the right hormone response. Maybe add a HIIT workout once per week also.

543a65b3004bf5a51974fbdd60d666bb
4393 · August 18, 2013 at 11:05 PM

"Ever wonder why in places like Ethiopia you have people skinny with pot bellies"...you know that's not fat, right? not sure if that's what you were saying or not. For anyone who is wondering why some starving kids have pot bellies, do a google or google images for Kwashiorkor

C45d7e96acd83d3a6f58193dbc140e86
7292 · August 18, 2013 at 4:44 PM

yes, but trying to maintain a sustained calorie deficit just below maintenance levels will just slow the metabolism, not lead to emaciation. Ever wonder why in places like Ethiopia you have people skinny with pot bellies?

32f5749fa6cf7adbeb0b0b031ba82b46
41442 · August 18, 2013 at 4:39 PM

People do starve to death. And they're emaciated right before they die.

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 12:35 PM

Sustainedfitness- thank you for the help, I will try to add some more fat into my diet. Like you said, I might just have to change things around and try something different. I just get frustrated when I hear about everyones' positive results on paleo, and I try to do/eat the same way, and haven't reached success. My friends keep telling me that every body is different, so I have to keep that in mind. Thanks again.

B2eb3ff4456b2408e6db558072e7d3f2
1
414 · August 18, 2013 at 5:51 PM

To me, you seem already very lean. 125 at 5' 3". Maybe you are at the weight your body wants to be? I am 26, and I weigh 123 lbs at 5' 2". A year ago I weighed 115, with the paleo diet, the scale moved upwards. I know that the weight gain is muscle from my strength training. I look so much better at this weight than I did at 115. It seems that you might have put on some muscle with your workout routine? Don't get hung up on the scale--if you need to weigh yourself, do it 2 X a week.

As to the bloating, eggs make me bloated. Maybe you have an intolerance? I also don't think you are eating that much. Your diet sounds really low-fat. Your weight loss may have stalled for hormonal reasons--your body isn't getting enough fat. It happened to me--I lost my period, weight loss stalled, when I was eating a way too low fat diet + low carb.

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 6:25 PM

Allison- thank you for the response. I will try adding in more fat and carbs, I think that might help the bloating. thanks

F92e4ca55291c3f3096a3d4d3d854986
1
11683 · August 18, 2013 at 12:47 PM

Just on the bloating thing: eggs are really bloating for me, I can't eat them. I eat meat or fish for breakfast. I'm not sure what veggies you are eating for lunch but you might want to try eating only low-FODMAP veg and see if that helps. And Larabars also would bloat me - dates are very high in fructose which ferments in the colon, and nuts can also be hard to digest and gassy. I'd give the bars and the eggs a rest for a couple weeks and see if that improves your symptoms. The coconut milk might also be a problem.

F92e4ca55291c3f3096a3d4d3d854986
11683 · August 18, 2013 at 7:03 PM

I hear you - bloating isn't something doctors are all that helpful about. I think you're better off trying to troubleshoot on your own. I would look into Aglaee Jacob's protocol for healing digestive issues with Paleo. She has a website, book and a Facebook support group. http://www.eat-real-food-paleodietitian.com

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 6:17 PM

Matt- I've tried going to doctors, and stopped going after they tried telling me to go on depression pills and that my symptoms were normal for someone eating paleo. The doctors that I have seen do not know much about paleo, and suggest that the S.A.D. is the way to go. That is not an option for me, so I'm looking for helpful suggestions, and I know I've read about others being bloated, so I was hoping to find something in common and some help.

32f5749fa6cf7adbeb0b0b031ba82b46
41442 · August 18, 2013 at 4:38 PM

Ok, you're bloated to the point of pain? See a doctor. Geez. Common sense!

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 1:04 PM

Renee- thank you for the comment. I recently tried eliminating eggs from my diet and only having a third of the lara bar at a time (once a day as well). My stomach was still bloated and hurt a lot, even after taking out the eggs and nuts. I did not think the coconut milk would cause problems, but maybe I will cut back. I was using it for the fat, but I can replace it. The annoying thing is that my symptoms come and go, so it's difficult to track. For 2 weeks, I'm great, feel good, no bloating and pains, and then all the sudden for 2 weeks straight, I'm bloated and in pain; but eat the same.

F5a0ddffcf9ef5beca864050f090a790
1
15400 · August 18, 2013 at 10:06 AM

Sounds like you have some problems with your digestive system.

Since I am not a doctor, I don't know what they are.

Try to:

  1. Take a SIBO test (3 hour lactulose methane hydrogen)

  2. GI effects complete stool test

  3. You might have low stomach acid or not enough enzymes, there are tests for it as well

I would skip lara bar and I would add some snacks. Also, I would not eat after 7:00 PM

Good luck!

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 1:00 PM

VB- thanks again, I will try and figure out what's causing my issues, and then take action to resolve them. THanks

F5a0ddffcf9ef5beca864050f090a790
15400 · August 18, 2013 at 12:57 PM

You can ask another question. Also, find a website Aglae the Paleo Dietition (I hope I spelled that right) - she has designed a low-fodmap SIBO diet. If I were you though, I would start with a proper diagnosis.

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 12:46 PM

VB- Thank you for the comments. I think there might be a digestive issue. I've been researching low-FODMAP diet food lists for the past few days, and am thinking about trying that out. Maybe the foods I am currently eating are messing with my digestive system, so I need to go light and stay in the "safe" zone, until the symptoms subside. CAN ANYONE PROVIDE MORE INFORMATION ON LOW-FODMAP DIETS? I'm not sure if this is the appropriate approach, but I want to try all different options. THanks

543a65b3004bf5a51974fbdd60d666bb
1
4393 · August 18, 2013 at 7:57 AM

i have read that constipation can be a symptom of hypothyroidism and also a 'symptom' of low carb diets (in some people/circumstances)...

so maybe you need to try more carbs/starches...give that some time...& if things don't improve, get your thyroid checked out.

this article (link below) and the comments that follow may give you some ideas/help,
causes and cures for constipation (PerfectHealthDiet.com)

543a65b3004bf5a51974fbdd60d666bb
4393 · August 18, 2013 at 11:14 PM

no probs, i have both edition books from that site & roughly follow their diet myself (Perfect Health Diet), it's not a low carb diet*, so more flexible then some diets (*i think there is a therapeutic keto version for some illnesses). you can find an overview here http://perfecthealthdiet.com/the-diet/

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 12:43 PM

Daz- thank you for your comments. I will look into that article for some suggestions. I will also try eating more carbs and playing around with that. Maybe my body is taking longer to adjust to the paleo diet. Prior to the paleo diet, I know I ate a restrictive diet, so maybe I need time to adapt to the meats and fats. thank you

01adafcb4dd4147c6af543f61eee60a8
1
1163 · August 18, 2013 at 6:32 AM

Id guess your calories are too high

C45d7e96acd83d3a6f58193dbc140e86
7292 · August 18, 2013 at 5:53 PM

Add more carbs and fats. You are getting plenty of protein for your activity level.

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 2:22 PM

Sustainedfitness- thanks, but what else should I eat? More protein? fats? carbs? A combination of all three? I've tried to match the daily meal examples from what I've researched online, and some of them are under 1,5000. Any ideas? thanks

C45d7e96acd83d3a6f58193dbc140e86
7292 · August 18, 2013 at 2:06 PM

1200-1400 is below maintenence levels for all but the most sedentary people. Eat more. Your body is preserving fat and upping the cortisol levels.

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 12:41 PM

Wayne Daniels- thank you for the comment back. I have used paleotrack.com, to keep a log of my eating, not because I'm crazy about it, but because I wanted to gain an idea of what I am actually putting into my body (protein, fats, and carbs; as well as vitamins/minerals). I do not think it's too high calories for my activity level. On average from the past month my daily calories were between 1,200-1,400. That does not seem too high, but maybe it is?

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1040 · August 18, 2013 at 4:39 AM

You're on a diet and exercise plan that would have me stressed out and gaining weight with reckless abandon.

For the activity level you are describing and the fact that you are creeping on the big three-Oh, I suggest that you're goal weight is too low. It's normal, and I dare say healthy, to gain 5 to 10 lbs after 30 if you are not previously overweight.

As for bloating, I tend to better bloat wise if I lower the carbs. If I do get bloated I take vitamin C or Magnesium until bowl tolerance and stay close to a bathroom.

Your diet sounds fairly lean based on the description above, you can try playing with your macro's a bit and see if that makes a difference.

Make sure you're not working too hard at your goal.

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 6:19 PM

no?? I don't really know where you got that from...I would not do that. That's why I posted this question, to try and get some help on things people have done.

32f5749fa6cf7adbeb0b0b031ba82b46
41442 · August 18, 2013 at 4:25 PM

You're seriously suggesting laxatives for bloat?

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 12:39 PM

ZombieApocalypseKitten- thank you for the comments back. I know my goal might seem hard to reach, but there has to be a way to maintain my weight, and not gain as I age. I will try messing with carbs and fat. My biggest issue is just the bloating, to be honest. Whenever I am bloated (which is frequent), it makes me feel horrible and it's uncomfortable. I think that messes with my mind, into thinking that I'm gaining weight. I know it's ridiculous, my friends tell me not to think that way, but when I'm bloated multiple days a week, and too embarrassed to go out with friends, it gets annoying.

Cfc5c53fc9eb34ebceef4126a36a2c2d
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0 · March 23, 2014 at 8:14 AM

I have horrible pain, constipation and digestion problems due to the medicine I'm taking for my health problems. I found taking a probiotic such as renew life or culturelle, smooth move tea by YOGI once per week and ginger tea for digestion by YOGI 3 x's per day has helped my symptoms. I also eat small meals throughout the day. Hope this helps!

A6b7afacdb512b861716bca9e9226ad3
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333 · August 18, 2013 at 7:32 PM

The potassium/sodium balance is crucial...I also agree about playing with the carbs and DEFINITELY add fats (coconut oil, butter, marbled meats).

Also, this is kind of random, but I just bought some dried okra snacks at the Fresh Market, and it's apparently amazing for digestion. FWIW.

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30 · August 18, 2013 at 6:17 PM

I wold stay with substained's answer as fat is really important for your body. I also did a high-protein diet for some time, but there was not enough fat in that, and I had all kind of issues with my stomach and kidney stones.

My paleo rules:

  • don't waste time on calorie counts, but you might look out for too many carbs though
  • keep a decent amount of fatty proteins (google paleo protein limit). Eat proteins after workout to faster muscle buildup.
  • lots of fats (eggs, fish, avocados, coconut milk/oil, some nuts, lard, ghee, olive oil)
  • good veggies, like cooked brocolli and cauliflower for carbs and vitamins
  • some fruits (berries, banana) before workout
  • wikipedia: FODMAP
  • remember that there isn't much salt in natural foods, so add plenty

So far I have lost 15kg (33 lbs) over the same time as you, that's even with muscle increase, so it is easier to say from pant size 42 to 36 (getting loose as well :D). It might be quite harder to achieve any goals at your level though, so when your stomach is figured out, try some IF.

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 6:31 PM

Jesperb- thanks for the response, good checklist, I appreciate it. From what everyone is mentioning, I think adding more fats is going to help. thanks

Ed71ab1c75c6a9bd217a599db0a3e117
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25467 · August 18, 2013 at 3:34 PM

It is not all about food......and its high time to realize that when you are not meeting your goals. That means you need to ask better questions to get to a truth.

http://www.jackkruse.com/energy-and-epigenetics-2-the-real-dha-story/

The diet is only 1/3 of the golden ratio for health.

Discovering the truth is unlikely if you've decided that you already know the truth......

Dba4686e589eb5ce6bb2d69a9a0036c7
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69 · August 18, 2013 at 3:43 AM

Ever think that maybe, just maybe, you're eating too many CALORIES?

39919da5ae927ee9c42b293630715695
5 · August 18, 2013 at 12:53 PM

Carole- Thank you for the comment, however, as I responded to another person's post, my calorie intake on average runs between 1,200-1,400, and sometimes I'll go close to 1,000 (maybe 1-2 times a week). I do not think I can or should reduce my calories. My friends mentioned that since I'm working out, I am gaining muscle, and since starting paleo I've added much more protein to my diet, that is the result- weight gain, but not the fat weight gain. I try not to use the scale, as I've had issues in the past and don't need to see the numbers, just how clothes fit, and they are getting tight.

C45d7e96acd83d3a6f58193dbc140e86
7292 · August 18, 2013 at 5:18 AM

Or not enough calories?

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