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First Week of Paleo - Gained 2 Pounds.

Answered on August 19, 2014
Created January 10, 2013 at 1:19 PM

Hey Guys,

I am looking for some advise here. I have recently started the Paleo diet, currently on my 9th day. I am doing this in the aim of loosing weight to get healthly. I am 5'5 and Weight 12stone 5 pounds. I am currently on a strict paleo diet, no dairy, legumes, alchohol, grains or starchy foods(rice, potatoes etc) - but I don't seem to be able to loose any weight. I am currently only drinking Water and Caffeine free Tea. I Have cut out Caffeine all together and Soy.

I am exercising only by walking - i walk about an hour a day. At a relaxed pace. After my walk I do a small amount of wights with dumbells - sets of 10 x 2. x 6 - working my upper body and 30 squats with weights.

I am eating 2 x boiled eggs for breakfast, home made soup(meat and veg) for lunch and for dinner some type of meat and veg. I snack on 2 peices of fruit a day, apples or bananas it varies.

I am not sure where I am going wrong here and why I am gaining weight. I understand that exercise can make you gain weight while you loose fat but I did not think I was exercising enough to achieve that, I also measured myself to try track it that way, measurements seem to have gone up.

Any help or tips would be really appreciated. I have PCOS and I have been trying to loose weight for 12 years(i fluctuate around 7 lbs). I am considering going on Metformin and maintaining the Paleo diet.

Thanks alot guys looking forward to hearing from you!

9adbf19e76ac38da796f29302c4be90a

(209)

on January 12, 2013
at 06:39 PM

Definitely can be done at home. Burpees, jump rope, sprint up a nearby hill. All great options.

Ce3e8dba49234f664871518b60f57443

(115)

on January 11, 2013
at 02:28 PM

In terms of fat, cooking your meats in lard, tallow, coconut oil are going to help get some good saturated fat into you. Avocado is always a great addition to any meal. Try swapping your physical activities to before eating. Art DeVany really explains the concept of training in a fasted state quite elegantly; to paraphrase: a satiated animal has no reason to move, while a hungry animal has every reason to move. And yes, try to get to sleep a little earlier. Turn off the electronics if that is what's keeping you up that late. Good luck!

39185d0f0773cee76a113aaef0b8d382

(25)

on January 11, 2013
at 09:09 AM

Thanks for the adivse, I was meaning to try some crossfit style exercises. Need to to do that at home as currently the gym is far too expensive for me! Which I assume is fine to do at home.

39185d0f0773cee76a113aaef0b8d382

(25)

on January 11, 2013
at 09:06 AM

Also what are the benefits of adding shellfish to my diet? I'd be more then happy to add more prawns, scallops and i've always wanted to try oysters! :)

39185d0f0773cee76a113aaef0b8d382

(25)

on January 11, 2013
at 07:53 AM

I took my measurements, thigh, neck, upper and lower arms, upper and lower legs, chest and waist before I started. Planning on that as my main way as tracking as I could gain weight with muscle. Aiming to measure again after my 30 days are up.

39185d0f0773cee76a113aaef0b8d382

(25)

on January 11, 2013
at 07:52 AM

Thanks for you response.I guess I will need to try eat kidney again, i think I was able to some what manage that. I am currently quite good on the green vegetables as you managed and I think its safer for me at the start to cut out dairy all together. I have started adding coconut milk and peanut butter to soups/stews for more fat intake too and I hope that will help. I have had my thyroid checked and that is normal, and I seem to be doing bloodtests every 6 month, nothing has popped out at my doctor. I've never actually seen an Endo, seeing only my GP. May try seen an ENDO. What is NAC?

Bfddc0ab925c8ea0e0c2e87198514907

on January 10, 2013
at 04:11 PM

...My paradigm is less "carbs are evil, meat is great" and more "the more nutrient dense, the better". Honey can lower blood sugar in diabetic patients, whereas refined sugar won't. The implication of that, to me, is that there is something else in honey making sense of the sugar in there - I can only assume it's the other nutrients. Potatoes have a pretty remarkable nutrient profile, so I consider them to be a good food. Also, we know our ancestors ate tubers.

Bfddc0ab925c8ea0e0c2e87198514907

on January 10, 2013
at 04:11 PM

I'm not sure that absolute carbohydrate abstention is necessarily the best way forward for everybody. Organ meat is much more nutrient dense and much less fat. There is a connection between eating fat and blood sugar, although I'm not sure the science is entirely clear. Obviously you have to make your own decisions, but I would argue that eating organ meat would be very beneficial if you were willing to persist with trying to eat it. The liver is prize of the successful hunter.

61844af1187e745e09bb394cbd28cf23

(11058)

on January 10, 2013
at 03:27 PM

With PCOS, she is dealing with insulin resistance, hence the Metformin. Potatoes might not be such a good idea.

39185d0f0773cee76a113aaef0b8d382

(25)

on January 10, 2013
at 03:27 PM

I walk every day for over an hour. Would you recommend a set amount for that to add? Never really considered walking that good for burning calories :)

39185d0f0773cee76a113aaef0b8d382

(25)

on January 10, 2013
at 03:11 PM

I sleep from 10PM/11PM to 6AM/6.30 AM - Based on my work shift. 8-4.30. I do my exercise about an hour after my evening meal/dinner which is at 6-7 PM. My main sources of fat would be from oils and meat fat. I few people mentioned trying to introduce more with nuts but unsure which is the best if I am also trying to loose weight at the same time. High fat vs cal I guess. Is there certain fats I am over looking that you could advise I try introduce?

2e777bbcd49262eb31a24f821abec6bc

(1974)

on January 10, 2013
at 03:10 PM

Oh and I mean 1200-1400 net so I would add in a couple hundred more on days you walk and even more if you do a run or anything.

2e777bbcd49262eb31a24f821abec6bc

(1974)

on January 10, 2013
at 03:07 PM

I have to keep my calories around 1200-1400 to lose weight (I'm 5'8). I definitely wouldn't go for 2000. You'll need a calorie deficit to lose.

32be195157f00ad15a933b8bb333dcc4

(379)

on January 10, 2013
at 02:58 PM

I dont think you absolutely need to count calories, it's certainly a pain. 2 lb change in a week could be anything, and with the food you've outlined it doesn't seem like you are eating too much. Play around a little and see how you feel.

39185d0f0773cee76a113aaef0b8d382

(25)

on January 10, 2013
at 02:34 PM

Also I am 27 I don't know if this information makes a difference or not :)

39185d0f0773cee76a113aaef0b8d382

(25)

on January 10, 2013
at 02:30 PM

I think I will need to go back to calorie counting for the opposite reason now - to make sure I am not eating too little as that what i've spent years trying to do. Thanks for your advise, I know I need to give it at least 30 days but want to make sure I am not doing something wrong from the get go. I do cook with olive oil and coconut oil so that would be with 2 meals of my day. I occasionally make myself a thai curry/soup to get some coconut milk into my diet. I think i'll also try introduce avocados like you said. Nuts would probably be a great idea if i need to up my calorie intake.

39185d0f0773cee76a113aaef0b8d382

(25)

on January 10, 2013
at 02:26 PM

Here was me thinking for the first time in years I could stop calorie counting! :) I keep a weight loss journal and track what I eat - I can go back to check my calorie intake and start tracking it from now on. When I aim to loose weight I simply try to be under 2000 - mainly stay around 1000-1500, what would you recommend? Should I be trying to get the full 2000? I could switch my snack to nuts, i only take fruit as its handy to eat at my desk in work, but nuts would do that too! Are there certain nuts that would be better then others?

39185d0f0773cee76a113aaef0b8d382

(25)

on January 10, 2013
at 02:24 PM

I would be happy to introduce some potato back in to my diet if it would help, but Could I ask why this would help? With regards to the Organ Meat I am afraid I would not be able to do that as I never got on well with the texture :)

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7 Answers

best answer

2
32be195157f00ad15a933b8bb333dcc4

(379)

on January 10, 2013
at 02:23 PM

How often do you weigh yourself? I know that my weight fluctuates a lot daily depending on if I've lifted, how much salt, etc.

I would give it a couple of weeks adjusting to the paleo lifestyle before getting too concerned. There's a reason Whole30 recommends no measurements or weight checks for a month. If you have been trying to lose weight for 12 years, what's another couple of weeks to let your body settle out. Think long term not omg I need to lose 5 pounds a week ASAP or my life is over.

Do you feel hungry at all? It's really important to learn to listen to your body and learn when it's hungry and eat then. Your food sounds like a good start but it does sound pretty low calorie. You could try adding some olive oil, avocados, coconut oil, more eggs, or other fat sources to up your calories and see how you feel. I tracked calories for a year and a half so I kind of intuitively count most days. Related to time, it might be best to try to listen to your body and avoid counting but that depends on who you ask. I've found calorie counting to be very helpful some times.

Good luck!

32be195157f00ad15a933b8bb333dcc4

(379)

on January 10, 2013
at 02:58 PM

I dont think you absolutely need to count calories, it's certainly a pain. 2 lb change in a week could be anything, and with the food you've outlined it doesn't seem like you are eating too much. Play around a little and see how you feel.

39185d0f0773cee76a113aaef0b8d382

(25)

on January 10, 2013
at 02:30 PM

I think I will need to go back to calorie counting for the opposite reason now - to make sure I am not eating too little as that what i've spent years trying to do. Thanks for your advise, I know I need to give it at least 30 days but want to make sure I am not doing something wrong from the get go. I do cook with olive oil and coconut oil so that would be with 2 meals of my day. I occasionally make myself a thai curry/soup to get some coconut milk into my diet. I think i'll also try introduce avocados like you said. Nuts would probably be a great idea if i need to up my calorie intake.

best answer

1
9adbf19e76ac38da796f29302c4be90a

on January 11, 2013
at 12:35 AM

Be patient, 9 days is not very long. Maintain a diligent food journal and try something like Whole 30 as another poster mentioned. If you are physically able I recommend mixing in some short intense exercise sessions. Tabata protocol and compound load bearing movements are my personal favorites.

Check out Robb Wolf and Mark Sisson via the googles, they have covered this ground many times and in detail.

Good luck

39185d0f0773cee76a113aaef0b8d382

(25)

on January 11, 2013
at 09:09 AM

Thanks for the adivse, I was meaning to try some crossfit style exercises. Need to to do that at home as currently the gym is far too expensive for me! Which I assume is fine to do at home.

9adbf19e76ac38da796f29302c4be90a

(209)

on January 12, 2013
at 06:39 PM

Definitely can be done at home. Burpees, jump rope, sprint up a nearby hill. All great options.

best answer

0
6747a5447a3440b5c87ebf5f2c1e0ead

(231)

on January 11, 2013
at 01:13 AM

Hi Spepper,

I'm a fellow PCOS sufferer who has managed to lose weight after years of trying. What worked for me was really limiting my starch/carbohydrate intake at the beginning and upping my meat and fat consumption. I adjust my diet seasonally or according to the circumstance (in the summer I was living with relatives and so had to shift to a more plant based diet). While potatoes might work for some and might definitely be beneficial later on, I find that for us PCOS sufferers, we need to keep our carb intake down, at least initially. What I find works for me in terms of diet:

A lot of beef and lamb (I aim for grass fed) Green veg (sauteed kale, spinach, etc) Enough coconut oil and butter to make the aforementioned green veg palatable. Turmeric. I also cut out all dairy except for heavy cream at the beginning although recently I've been including Kerrygold Dubliner cheese and homemade yogurt. I absolutely love tomatoes (nothing tastier than a tomato and parsley salad) but I find I lose more steadily when I limit my tomato consumption as well. I include Great Lakes gelatin in my morning tea and also in stew type dishes Bone broth. Grilled organ meats. I also took the advice of some helpful people on paleohacks and started to include shellfish. I'm not into the smoked oysters so I try to eat raw ones when I'm at restaurants that serve them. (cue salivation) I eat about 3 apples per week and I use pomegranate seeds as a condiment. Sometimes I'll have a whole one. I eat a single piece of dark-ish chocolate everyday now but I didn't initially.

Lifestyle is also huge. You need sleep. Go to bed as early as possible. Also, get your thyroid checked out. Make sure you're getting enough zinc and vitamin d. My current endocrinologist has me on at least 5000 IUD of vitamin d3 per day. I also take Natural Calm. By the way, I was also prescribed metformin by my old endo but my new and awesome doc has me on vitamin b6 and nac instead. Metformin didn't really do anything for me and killed my digestion. I'm not saying it won't work for you, it just didn't really do amazing things for me.

What are your PCOS symptoms like? It's a good thing to focus on reversing your PCOS and looking at weight loss as a welcome and very pleasant side effect.

I also used to use fitday to track my macro and micronutrient intake/ratios but I found it made me obsessive so I have been keeping it as simple as possible for the last few months, even if it meant staying off forums. It's gotten to a point where I've normalized what I'm eating and what I'm doing.

I hope this is helpful!

39185d0f0773cee76a113aaef0b8d382

(25)

on January 11, 2013
at 07:52 AM

Thanks for you response.I guess I will need to try eat kidney again, i think I was able to some what manage that. I am currently quite good on the green vegetables as you managed and I think its safer for me at the start to cut out dairy all together. I have started adding coconut milk and peanut butter to soups/stews for more fat intake too and I hope that will help. I have had my thyroid checked and that is normal, and I seem to be doing bloodtests every 6 month, nothing has popped out at my doctor. I've never actually seen an Endo, seeing only my GP. May try seen an ENDO. What is NAC?

39185d0f0773cee76a113aaef0b8d382

(25)

on January 11, 2013
at 09:06 AM

Also what are the benefits of adding shellfish to my diet? I'd be more then happy to add more prawns, scallops and i've always wanted to try oysters! :)

best answer

0
68294383ced9a0eafc16133aa80d1905

(5795)

on January 11, 2013
at 01:18 AM

The scale can be a demon. My advice?

Find another way to track progress. It can be waist size, strength capacity, clothes size, resting heart rate, etc. It has to be tangible and measurable. Stay away from things that are subjective like sleep quality, stress level, energy level, mood.

Literally, use this as your only tracking method for 3-4 weeks. After that, measure your results and record. After a month or so, change it up. Believe me, you will see positive results, even if they are small, and it will be much more gratifying and eye opening than the scale. You will really get some insight on the various levels of impact something like Paleo can have on so many more facets than just scale weight.

39185d0f0773cee76a113aaef0b8d382

(25)

on January 11, 2013
at 07:53 AM

I took my measurements, thigh, neck, upper and lower arms, upper and lower legs, chest and waist before I started. Planning on that as my main way as tracking as I could gain weight with muscle. Aiming to measure again after my 30 days are up.

2
Ce3e8dba49234f664871518b60f57443

(115)

on January 10, 2013
at 02:44 PM

Two questions:

1) How's your sleep? When are you going to sleep in relation to sunset?

2) When are you exercising in relation to ingesting meals?

Also, an observation; there doesn't seem to be much fat overall listed in the food that you are consuming.

39185d0f0773cee76a113aaef0b8d382

(25)

on January 10, 2013
at 03:11 PM

I sleep from 10PM/11PM to 6AM/6.30 AM - Based on my work shift. 8-4.30. I do my exercise about an hour after my evening meal/dinner which is at 6-7 PM. My main sources of fat would be from oils and meat fat. I few people mentioned trying to introduce more with nuts but unsure which is the best if I am also trying to loose weight at the same time. High fat vs cal I guess. Is there certain fats I am over looking that you could advise I try introduce?

Ce3e8dba49234f664871518b60f57443

(115)

on January 11, 2013
at 02:28 PM

In terms of fat, cooking your meats in lard, tallow, coconut oil are going to help get some good saturated fat into you. Avocado is always a great addition to any meal. Try swapping your physical activities to before eating. Art DeVany really explains the concept of training in a fasted state quite elegantly; to paraphrase: a satiated animal has no reason to move, while a hungry animal has every reason to move. And yes, try to get to sleep a little earlier. Turn off the electronics if that is what's keeping you up that late. Good luck!

1
63f2e1f026317464d8553801ea5fe495

(314)

on January 10, 2013
at 01:55 PM

My quick suggestions are:

1) Try replacing the fruit with a different snack - maybe some nuts, or celery with nut butter.

2) Track your calorie intake for a few days and see how many you are generally getting. It may be that you are eating too FEW calories and your body is hanging on to the weight due to being in "starvation mode".

Good luck!

2e777bbcd49262eb31a24f821abec6bc

(1974)

on January 10, 2013
at 03:07 PM

I have to keep my calories around 1200-1400 to lose weight (I'm 5'8). I definitely wouldn't go for 2000. You'll need a calorie deficit to lose.

39185d0f0773cee76a113aaef0b8d382

(25)

on January 10, 2013
at 02:26 PM

Here was me thinking for the first time in years I could stop calorie counting! :) I keep a weight loss journal and track what I eat - I can go back to check my calorie intake and start tracking it from now on. When I aim to loose weight I simply try to be under 2000 - mainly stay around 1000-1500, what would you recommend? Should I be trying to get the full 2000? I could switch my snack to nuts, i only take fruit as its handy to eat at my desk in work, but nuts would do that too! Are there certain nuts that would be better then others?

39185d0f0773cee76a113aaef0b8d382

(25)

on January 10, 2013
at 03:27 PM

I walk every day for over an hour. Would you recommend a set amount for that to add? Never really considered walking that good for burning calories :)

2e777bbcd49262eb31a24f821abec6bc

(1974)

on January 10, 2013
at 03:10 PM

Oh and I mean 1200-1400 net so I would add in a couple hundred more on days you walk and even more if you do a run or anything.

0
Bfddc0ab925c8ea0e0c2e87198514907

on January 10, 2013
at 02:00 PM

Would you be interested in reducing the amount of muscle meat you eat, swapping some more for organ meat, and introducing a small amount of potato (baked, steamed or boiled)?

Bfddc0ab925c8ea0e0c2e87198514907

on January 10, 2013
at 04:11 PM

...My paradigm is less "carbs are evil, meat is great" and more "the more nutrient dense, the better". Honey can lower blood sugar in diabetic patients, whereas refined sugar won't. The implication of that, to me, is that there is something else in honey making sense of the sugar in there - I can only assume it's the other nutrients. Potatoes have a pretty remarkable nutrient profile, so I consider them to be a good food. Also, we know our ancestors ate tubers.

61844af1187e745e09bb394cbd28cf23

(11058)

on January 10, 2013
at 03:27 PM

With PCOS, she is dealing with insulin resistance, hence the Metformin. Potatoes might not be such a good idea.

39185d0f0773cee76a113aaef0b8d382

(25)

on January 10, 2013
at 02:24 PM

I would be happy to introduce some potato back in to my diet if it would help, but Could I ask why this would help? With regards to the Organ Meat I am afraid I would not be able to do that as I never got on well with the texture :)

Bfddc0ab925c8ea0e0c2e87198514907

on January 10, 2013
at 04:11 PM

I'm not sure that absolute carbohydrate abstention is necessarily the best way forward for everybody. Organ meat is much more nutrient dense and much less fat. There is a connection between eating fat and blood sugar, although I'm not sure the science is entirely clear. Obviously you have to make your own decisions, but I would argue that eating organ meat would be very beneficial if you were willing to persist with trying to eat it. The liver is prize of the successful hunter.

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