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Frustrated first week

Answered on August 19, 2014
Created August 05, 2012 at 8:35 AM

Hi all! I really need some help. I just finished my first week on a low carb (only one slice of whole grain bread daily) diet... and I am completely frustrated. I haven't loss any pound and just 0,2% on my fat composition. I drank one beer one night and a glass a prosecc with a dinner. Was that enough to boicot the results? I runn 3 or 4 times per week, average 5km in 32 min. My focus is to reduced my fat % that is too high (33,5%) and of course to get a healthy weight. I am 32, 5,6" and 75,7 kg. I remember that it was so easy in the past to loose weight when I cut the carbs... but now... Maybe I need some help with my food plan.. I have My fitness pal app and even when I try to reduced the carbs..most of the days I am over 50 gr (60gr in average). Any suggestion? Tks!!! Veronica

Cfe88f41d0f90c6355a58eddbe78c9f8

(868)

on August 05, 2012
at 07:21 PM

Cutting out all grains but allowing yourself a high intake of fruit is a great way to get started. Then decrease the amount of fruit successively and up your veggies. Allow yourself some potatoes at the start, and maybe some rice, whatever you need to ditch the bread and wheat, and then slowly take them away. When I started, I was still adding a teaspoon of sugar to my coffee in the morning. Then I decreased it so now it's just a bit of cream.

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on August 05, 2012
at 04:41 PM

Yes. Absolutely no grain, at all. Especially wheat. If you ditch the grains, it is easy (and for me, natural) to be low-carb. It doesn't feel like restriction to me because once you're not used to eating bread, rice, or oats as a part of every meal, most of the main carb-bombs are gone and suddenly that 60g of carbs seems more like a goal than a restriction!

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on August 05, 2012
at 04:34 PM

+1 a very good point! When making an eating style change, it's easy to gain a little water and then lose it within a week or so, but if you're weighing or measuring yourself too often it can really lead to discouragement. I would +10 this if I could. It's so simple yet will make such a big difference in being able to stick with the plan.

C45d7e96acd83d3a6f58193dbc140e86

on August 05, 2012
at 11:21 AM

I think you are on the wrong forum. This is the Paleo forum, not the low carb forum. Sounds like if you are eating whole grain bread every day, you aren't trying to go paleo.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on August 05, 2012
at 11:05 AM

Ditto, i cut out ALL grains at the beginning. I was not eating much wheat at the time, but apparently a few times a week bad a big negative effect on me.

Af3e3615beba642bcafd0f21d64d74f7

on August 05, 2012
at 10:05 AM

You didn't finish your first week because you didn't start. Only one slice of bread a day, it takes 15 days for one crumb of wheat and it's effects to leave the body (approximation). 1 whole grain molecule accompanies 3 water molecules. See the problem here?

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8 Answers

7
6bce08b072e3cea49b292658b9d5d197

on August 05, 2012
at 09:05 AM

Hi Veronica,

Hate to be the bearer of bad news, but if you're gonna do this, you gotta go all-in at least in the beginning. When I started, I completely cut out all wheat, grains, and processed foods. I did allow myself to eat pretty much all the fruit I wanted to minimize the cravings. But a crazy thing happened; after about two weeks, my body naturally fell into a groove of eating about 50-75 g of Carbohydrate per day, all from vegetables and fruit only a few times per week.

So my suggestion is just that. Cut out ALL grain (beer, too). Eat all the fruit you want (within some moderation) and let your body get used to the way it's supposed to eat. After a week or two, all your cravings should be drastically reduced, you will naturally cut down on the fruit, and you'll start becoming fat-adapted.

All that being said, you've got to eat fat! I consume about 60-65% of my daily calories from fat and have lost almost 30 lbs in 3 1/2 months. I know it flies in the face of what we've been told all our lives, but it works.

Hope this helps. Let me know if you have any questions.

Cfe88f41d0f90c6355a58eddbe78c9f8

(868)

on August 05, 2012
at 07:21 PM

Cutting out all grains but allowing yourself a high intake of fruit is a great way to get started. Then decrease the amount of fruit successively and up your veggies. Allow yourself some potatoes at the start, and maybe some rice, whatever you need to ditch the bread and wheat, and then slowly take them away. When I started, I was still adding a teaspoon of sugar to my coffee in the morning. Then I decreased it so now it's just a bit of cream.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on August 05, 2012
at 11:05 AM

Ditto, i cut out ALL grains at the beginning. I was not eating much wheat at the time, but apparently a few times a week bad a big negative effect on me.

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on August 05, 2012
at 04:41 PM

Yes. Absolutely no grain, at all. Especially wheat. If you ditch the grains, it is easy (and for me, natural) to be low-carb. It doesn't feel like restriction to me because once you're not used to eating bread, rice, or oats as a part of every meal, most of the main carb-bombs are gone and suddenly that 60g of carbs seems more like a goal than a restriction!

5
0d0842381492a41b2173a04014aae810

(4875)

on August 05, 2012
at 09:02 AM

Relax, drop the bread, and quit weighing yourself for a while. This is not a crash diet; paleo is an informed way to nurture your body for the rest of your life. Results will come when your body is happy and repleted.

Previous experiences with dropping weight on LC were probably due to losing water retention, and nothing more.

Alcohol is burned preferentially (alcohol > carbs > and then fat) due to its toxicity in the body, you may have to cut drinking to lose weight - but moreover, a slice of bread daily is going to perpetuate your leaky gut and make your body prefer to spend any extra resources on healing that issue first and foremost. That is to say - you may not see any results until your internal healing is completed (and, don't forget: until your cortisol is in check. RELAX!)

3
A913bf93cf3bb8351481414d1218c441

on August 05, 2012
at 11:07 AM

My suggestion is to cut out the bread, beer, and any other grains and don't weigh yourself for a month. Eat all the veggies, meat, and healthy fats you want. Go easy on the fruit and seeds, but if you're just starting out you can lean on those for a bit while you get used to not eating the bad stuff.

1
F9638b939a6f85d67f60065677193cad

(4266)

on August 05, 2012
at 04:28 PM

In addition to the good advice above, take measurements of your waist, thighs, upper arms etc. Don't weigh or measure again for at least a month.

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on August 05, 2012
at 04:34 PM

+1 a very good point! When making an eating style change, it's easy to gain a little water and then lose it within a week or so, but if you're weighing or measuring yourself too often it can really lead to discouragement. I would +10 this if I could. It's so simple yet will make such a big difference in being able to stick with the plan.

0
7839cf289410d1e6a28c15c237924395

on September 20, 2012
at 03:02 AM

I've done a couple of yo-yo's before I finally stuck to eating Paleo. Everyone is different but for me it goes in a few stages: by day 5 I'm feeling less bloated and gassy, just a general 'light' feeling in my gut. Day 10, I have more energy and don't get that tired feeling in the afternoon. Week 3 and 4 I start to lose a few lbs. Don't get discouraged after one week. Think of how long you have been eating a conventional diet. It may take a little longer for you to drop pounds. And like the other said, no cheating in the beginning. Be as strict as you can. Then you can play around and slowly introduce other things if you really want.

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 05, 2012
at 04:33 PM

Veronica, 5k at 30 minutes is not helping you at all. If you want to be a runner, and are willing to run 3-4 times a week try something like the FIRST training (http://www2.furman.edu/sites/first/Documents/5K%20Training%20Program-metric.pdf).

If you are looking for body composition and health, try going paleo (not low carb) and focus on your food intake first. Then look for some HIIT and weights to compliment your diet.

0
0a9ad4e577fe24a6b8aafa1dd7a50c79

on August 05, 2012
at 02:06 PM

Stop trying to weasel bad things into your diet. I know how difficult it can be. NO ALCOHOL & NO INSULINOGENIC GRAINS and you'll get into ketosis easily.

Unless you're eating bread from fermented grains, stay away from grains during low-carb induction. Alcohol essentially halts ketosis, so that's no good either.

0
9a5e2da94ad63ea3186dfa494e16a8d1

on August 05, 2012
at 11:07 AM

Stick to the diet strictly for 20 days before you start to worry about whether or not it is working.

You might also consider switching from cardio workouts (running) to brief, high-intensity strength workouts. When i did this i lost about 10 pounds and several inches off of my waist. The running was just not helping me.

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