(ignore my english please, I'm from germany)
I am female, 16 years old, at around 120 lbs and 5'6 height.
My food and health journey started two years ago (due to my sister being a little too heavy, I myself had no "real" issues) and sadly I went vegan cold turkey (8 months approximately) and ate a lot of soy products and nuts, but was most of the time low carb so gluten was already out. Then I got into the saturated fat and more the perfect health direction of paleo (just recently in january this year) and added dairy and meat back into my diet (mostly focusing on organic, but not strictly). At first sight everyone would agree that I don't need to loose weight, but I clearly want to lean out (butt, thighs).
When I was vegan IN THE BEGINNING I lost a lot of weight due to cardio and calorie restriction, I think I was at 94 pounds. I lost my period/menses (?). Had to take the pill for some months, the period came back, but I stopped the pill because of the hormones etc. and still don't have my period today (when finally eating paleo, but I am now at the weight I mentioned earlier). Do you think it will take more time to recover from all the soy before I get my period back? Should I take the pill again?
What I think is most confusing: counting calories. Cronometer says I need around 1900 calories, but I don 't know how much I would need to lean out??
To give you an overview of what I am doing now since May: I don't eat any soy, nuts, gluten, dairy or fruit (except for coconut products).
breakfast: would be 2 oz liver sausage with 6 oz raw veggies (like broccoli/radish/carrots/...) and a cup of green/white tea.
lunch: usually 5 oz fish/meat (wild caught/organic) with a tablespoon of coconut oil or olive oil and steamed veggies like sauerkraut/mushrooms/zucchini/...
at around 4 pm I like to have 2 oz dark chocolate (80%), sometimes with a lot of chili powder or cinnamon or cardamom
dinner: steamed veggies with a tablespoon coconut oil and two organic eggs (hard boiled these days)
bed-time snack is 3.4 oz coconut milk (full fat) with a cup of tea and xylit or what I call "flower-mash" (9.8 oz cooked cauliflower pureed with two tablespoons coconut oil and stevia or xylit, refrigerated before eating)
I try to be more active during the week, but since cardio got a bad rap I started to lift light weights 30-45 minutes a week and cycle/jog/walk at least 30 minutes at a slow pace each day.
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It really is none of my business, but since you posted here you kind of made it everybody's business.
For your height, your weight is at the low end of the optimal range. You already have a history of menstrual problems. If you keep trying to be thin rather than trying to be healthy, you might end up with totally screwed up hormones just when you want to have babies. I know it seems far away, but you will be 26 before you know it, and if you just eat a good balance of protein, carbs, and fats you will be in prime shape for whatever the world has in store for you. Why do you need to be super lean? Are you a competitive swimmer or gymnast? Or do you just want to look hard as rock in a bikini? I'll bet you look AMAZING in a bikini at your current weight - curves and a little softness is attractive.
I doubt you will be able to hear this, but I wanted to say it anyway. Accept your beauty. Enjoy your young life free of food freak outs and restrictions. You will be a healthier, happier woman for it! Best of luck!!!
Avoid fruits if you want to keep your hunger in check and avoid overeating. Fruit, as much as I love it, makes me hungry after.
also, I know your a female and 5'6", but at that age/weight/height, you should just focus on maintaining health and not fret so much about body comp. I know everyone's different, but losing weight at 5'6" and 120lbs sounds a bit much to me. I'm not judging at all, though.
You could do strength training plus walking, and you'd probably lean out well. You'd slap on a few pounds of muscle (purely from "beginner's gains", and in no way will you get "bulky"), as well as burn a few pounds of fat.
Look into barbell squats, deadlifts, pushups, pullups, planks.. All the basics.
Raw broccoli supresses thyroid function.
Fruits are great. Dairy is a great sort of calcium and many nutrients. If you avoid consuming polyunsaturated fats, that would likely help with thyroid function and allow your body to use sugar better. From your description, it seems that your PUFA consumption is low, as you avoid vegetable oils, so that's a good thing.