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!
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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.
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.
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.
Sounds like you have some problems with your digestive system.
Since I am not a doctor, I don't know what they are.
Take a SIBO test (3 hour lactulose methane hydrogen)
GI effects complete stool test
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
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)
Id guess your calories are too high
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.
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!
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.
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.
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.
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......