Hi all. I've been on paleo 3 weeks. For the past two weeks, I have zero appetite. The sight or thought of food turns my stomach upside down. Each bite is forced. I don't know what's up. I've read and read about the low carb flu and I just ...I don't know anymore. I crossfit 3-4 times and week and well as do sprints 2-3x week and since I've barely been eating, I have no energy to do those activities. I'm 5'5, 163lbs, female. Fat loss is ideal. Several friends say "you're not eating enough", but I don't know how I can possibly force myself to eat. I nibble at food like a teenager with an eating disorder (no pun intended).
Typical meal day on my crappy appetite:
Breakfast-2 eggs, 2 bacon, few small bites of avocado Snack: protein shake with almond butter, spinach, protein powder, banana Lunch: canned tuna with mayo and maybe a side of veggies if I can get it down. Some days I even skip lunch bc I don't want to eat or am full from protein shake *Dinner*: 1oz. protein (I make more, but only eat a little bit), mixed veggies.
I've tried adding in better carbs like more veggies and sweet potatoes, but still have not noticed a change in appetite. I wake up nauseous, I go to sleep nauseous. WHAT IS GOING ON?
asked byTT (5)
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on August 11, 2013
at 11:37 PM
you eat lots of protein.... also it's probably ideal to omit the shake all together. maybe the lack of chewing is what is causing the lack of appetite. you get all the fat and protein from drinking the shake, your body doesn't see it coming cus ur not chewing.
try eating more veggies...
you eat two eggs, two bacon, avocado, try one egg, two bacon, avacado and maybe lettuce and tomato with your breakfast.
if you're hungry at lunch, try sticking to something more simple and chewable instead of a shake.
chicken thighs and broccoli... soup.... stew... fish and veggies.... start with a bit of meat, especially if it's already fatty. all you need right there. fill up on lots of veggies.
just keep it simple.
on August 13, 2013
at 11:58 AM
My vote goes to overtraining. Fatloss with good diet doesn't require 5-7 training days a week! You're putting too much stress on your body considering your metabolism is still making the switch to low carb diet. Paleo diet goes best with HIIT training that includes lots of good rest time. Stick to your diet, train 1-2 times a week, rest is important. While you're resting, listen to your body and know your body.
Good luck, Ivan
on August 13, 2013
at 06:33 AM
The protein shakes seemed very blatantly suspect to me at first, also. Unsure why, but protein shakes seem to affect appetite negatively and be extremely filling.
Aside from almond butter, and especially many protein powders, not quite being "Paleo", or at the least "Paleo grey-area", the carbohydrates and filling texture of almond butter often cause fullness very quickly and are often a barrier for those trying to gain weight because of the fullness factor and the need to eat more.
Substituting a solid-food meal with high-quality, grass-fed/pastured/wild meats or fish & high-quality saturated fats in will likely provide more nourishment and less bloatedness or inability to eat other meals.
Also, the addition of some high-quality bones & bone broth/stock (for drinking or as a base for braises, soups, etc.) could help be nourishing or stimulate appetite.
Also, keep in mind that nutrients' quality may matter far more than calories in, calories out (which is incomplete at best, quite harmful or inaccurate at worst) regarding eating enough, and that generous amounts of carbohydrates, especially in combination with protein (which the protein shake is) provoke a very high insulin (fat storage, metabolism downregulation) response as compared to carbs eaten alone, protein eaten with fat, or even carbs eaten with fat.
(On a scale with glucagon [opposite functions of insulin; burns stored fat, upregulates metabolism, releases fats from storage into bloodstream for use (instead of storing them from bloodstream, as insulin does... etc.] and insulin responses, the Eades present the following diagram in Protein Power:
Type of Food. Insulin. Glucagon
Carbohydrate. +++++ no change
Protein. ++ ++
Fat. no change. no change
Carbohydrate and Fat. ++++ no change
Protein and Fat. ++ ++
High Protein and Low Carbo. ++ +
High Carbo and Low Protein ++++++++++ +
) (pg. 37)
This can mean protein & carbs is wonderful for mountain trekking in abundance, but likely not for fat loss.
Certainly, the shake is suspect. Try removing it and experimenting from there.
[Edited: See below comments for more complete thoughts. Constant nausea & consistently no appetite is very much on par for eating too much, or too much of the wrong foods. This is similar to attempting to consume large amounts of heavy cream daily.
Although, you could also not be fat-adapted yet, but having a very filling liquid shake rather than smaller solid-food meals will likely prevent or slow this more.
You could look into gut health as well.
And, second the "more high-quality fat" as well as a mention that high-quality vs. CAFO or poor-quality meats/eggs from pastured, preferably soy-free-fed chickens, can make an extremely large difference.
Can also always use a small amount of coconut oil, with its unique medium chain triglycerides, for quick energy/a "snack".]
on August 12, 2013
at 09:44 AM
Looks like lack of healthy fat to me. Try to cut down the protein a little bit, get some ghee, grass-fed butter or olive oil. The breakfast looks a-ok (although I eat 4 scrambled eggs, 4 bacon strips and some veggies while losing weight, flying below 50g crabs a day), the rest of your food lacks fat - toss your canned tuna into a bowl of salad with hardboiled egg, add a generous amount of olive oil and there you have it.
on August 12, 2013
at 04:29 AM
If you're feeling sick and horrible on a "paleo" diet, consider the fact that maybe it isn't for you. It doesn't sound like you're eating very many carbs and you are intaking huge amounts of fat. Perhaps this massive shift in macronutrients (especially to more fats) is taxing your digestive system. Try subbing out all of the additional fat for more carbohydrates.