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I want to do Whole30 and paleo WITHOUT losing weight

Answered on August 19, 2014
Created April 05, 2013 at 3:44 AM

I am on going on day 3 of Whole30 and I've already lost about 2 pounds. I'm super worried by the end I will have shriveled away to nothing. I want to do this diet for the benefits of getting rid of carb/sugar cravings, seeing if removing gluten will help medical issues, stabilize blood sugars and to just be overall healthy. I, however, do NOT need to lose any weight. Matter of factly, I have been trying to GAIN 20-25 pounds for 18 months now unsuccessfully. I am almost 5'9 and weight 113, usually fluctuating within a pound or so. I am currently down to 110.8. My goal weight has been 130-135. My biggest fear is going into a state of ketosis going so low carb and burning fat I barely have. For this reason I have opted to not workout during the whole30 phase because I'm afraid of burning any extra fat. But than it concerns me if I up healthy fats to gain weight if it is healthy to eat high fat without working out. I also have been going thru dizzy/weak spells today. So I eat a piece of fruit since I have had episodes of hypoglycemia in the past. But is eating a fruit when I'm feeling like this being counter productive to combatting sugar cravings? I do not have a way to test blood sugars so I'm not sure if I'm feeling real hypoglycemia or if its a pseudo symptom of sorts from my body being used to having carb/sugar loads.

C45d7e96acd83d3a6f58193dbc140e86

on July 26, 2013
at 02:53 PM

Joanna, One day you are losing weight from paleo, one day you are gaining wait from paleo. Make up your mind. I thought you said the "perfect" amount of carbs per day was 72, but now you are eating between 180-200g.

F291857fa12a0291688ea994343156dc

(720)

on April 06, 2013
at 04:39 AM

food value per $ ain't great. Use ground turkey, chix or beef. Breakfasts.. http://www.paleoplan.com/recipes/ The "rules", imo, are more "guidelines", everyone needs to adjust the "plan" to suit themselves. An active teen girl should not eat exactly the same as a desk bound middle aged man. I also shoot for low inflammatory. check out http://paleohacks.com/search?q=paleo+budget#axzz2PeeRtczt. I'm doing a diet for a husband & wife... I have not researched, considered or developed one for a family or kids, so my experience & knowledge is not applicable.

F291857fa12a0291688ea994343156dc

(720)

on April 06, 2013
at 04:26 AM

I use http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2 as my source for GI info. I'm older & not all that active so I stay away from carbs as I don't really need them for energy. If I was doing heavy workout or hard physical labor I'd be "earning" my carbs... bananas & even rice. Since I don't, I tend towards romanine, spinach, brocc, cabbage, celery, tomato, pepper, onion.... these tend to have single digit GI. "I shredded and fried a sweet potato with ground turkey and had a fried egg on top."..... sounds pretty good. I'd ditch the bacon, imo food value

92165209d161dfba843b1248c85395b8

on April 06, 2013
at 03:18 AM

Thanks so much! I'll admit this whole30/paleo thing gets rather confusing. My sheet says "occasional" nuts and "limit" seeds and "some" fruit. These are such vague statements. People say to snack on nuts but I'm confused if that's too much according to Whole30. Is occasional once a day, a week? Is some fruit one serving a day or two? Oy vey!

92165209d161dfba843b1248c85395b8

on April 06, 2013
at 03:10 AM

I've gone paleo for a family of 5 and were struggling on our grocery budget to buy enough for everyone to eat such large amounts of high priced protein. I get discouraged that this diet doesn't seem suitable for strict budget families. Even poor people deserve to be healthy! Haha

92165209d161dfba843b1248c85395b8

on April 06, 2013
at 03:06 AM

Thanks so much! Could you give me an idea of "slow carbs," low GI carbs? I was thinking about grilling some plantains tomorrow but I guess I don't know their GI. I also get stuck on things to make for breakfast. I usually go with eggs, and since I can't afford the "appropriate" bacon, this morning I shredded and fried a sweet potato with ground turkey and had a fried egg on top. I'll admit I used organic butter bc my coconut oil hasn't arrived in the mail yet. I think I have a tendency to eat less now bc I don't know what to make that's not breaking the rules.

81feb1022a28f534867616b9316c7aa4

(638)

on April 05, 2013
at 07:32 AM

and will come back if you up the carb intake.

81feb1022a28f534867616b9316c7aa4

(638)

on April 05, 2013
at 07:31 AM

PS don't worry about the 2lbs you already lost, that will most likely be water weight!

92165209d161dfba843b1248c85395b8

on April 05, 2013
at 04:17 AM

I don't have any target number. I just have the outline of the Whole30 diet rules, which says veggies and SOME fruits. So I've dropped fruits considerably than before and I guess I don't pay attention to which veggies have more carbs. I tend to eat a lot of quick, snacky veggies like cucumbers, peppers, salads, and zucchini. I dropped sweet potatoes because I had noticed when my dr. made me test my blood sugars for a week that they spiked me to 150 at 1 hr, which was my highest reading of that week. But I'm not sure if it was because I baked them for almost 2 hours?

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5 Answers

3
81feb1022a28f534867616b9316c7aa4

on April 05, 2013
at 07:30 AM

If you don't want to lose weight on the whole30 you are gonna need to stick to the bigger portions that they outline. Like 2 palm-fulls of protein at a meal, 2 generous thumb-fulls of fat per meal and lots of starchy carbs (sweet potato and potato have the most carbs compared with all other starchy veges) in your veges portion, if you are only eating lower carb veges this will not help with weight maintenance.

Maybe you will also need to snack on nuts/protein between meals. If you are having unstable blood sugars you probably don't want to be snacking on fruit as that will just cause your blood sugar to go up, promoting an insulin response and then it will come crashing down- causing hypoglycemia.

When you have fruit/starchy veges make sure to have them with a meal with fats and proteins as this will slow down the absorption of the carbohydrate and will stop any huge insulin response and help regulate blood sugars as-well.

81feb1022a28f534867616b9316c7aa4

(638)

on April 05, 2013
at 07:32 AM

and will come back if you up the carb intake.

81feb1022a28f534867616b9316c7aa4

(638)

on April 05, 2013
at 07:31 AM

PS don't worry about the 2lbs you already lost, that will most likely be water weight!

1
089dd41b18fbb95ebb5347cded708d98

(5635)

on April 05, 2013
at 03:52 AM

so how low are you trying to keep your carbs?

honestly, i need carbs to gain weight. i've gained 11 lbs since starting paleo and i would say most of that is from my carb intake - usually it's 180-200 grams of carbs per day.

92165209d161dfba843b1248c85395b8

on April 05, 2013
at 04:17 AM

I don't have any target number. I just have the outline of the Whole30 diet rules, which says veggies and SOME fruits. So I've dropped fruits considerably than before and I guess I don't pay attention to which veggies have more carbs. I tend to eat a lot of quick, snacky veggies like cucumbers, peppers, salads, and zucchini. I dropped sweet potatoes because I had noticed when my dr. made me test my blood sugars for a week that they spiked me to 150 at 1 hr, which was my highest reading of that week. But I'm not sure if it was because I baked them for almost 2 hours?

C45d7e96acd83d3a6f58193dbc140e86

on July 26, 2013
at 02:53 PM

Joanna, One day you are losing weight from paleo, one day you are gaining wait from paleo. Make up your mind. I thought you said the "perfect" amount of carbs per day was 72, but now you are eating between 180-200g.

0
11536348c9c2a847ab7d80c6f511c4be

on July 26, 2013
at 05:28 PM

As many have said above, eat more food, and more importantly, ditch the scale! No weighing in on the Whole30 :)

0
E7f15b5e573fd65667ea795d7126993b

on July 26, 2013
at 02:47 PM

As many have said here, increase your carbs (sweet potatoes slathered in ghee or grassfed butter), and I would also add fruit. Most people who want to lose weight on paleo avoid too much fruit since the sugar is easily stored as fat.

Fats don't necessarily make you fat, but sugar sure will.

0
F291857fa12a0291688ea994343156dc

(720)

on April 05, 2013
at 07:40 AM

Short Answer-

You're fine to eat whatever is Paleo (Whole 30) as long as you maintain your weight. You're already slim so you a bit of special case. Don't worry about not exercising during your "clean up my diet" phase. Just make sure you get enough calories but stay away from anything you know that will spike your blood sugar.

Long Answer:

I think that Paleo & Whole 30 are awesome BUT I think for some people going "cold turkey" can be problematic.

Since you are already slim without much (any?) fat to lose you've got to be more careful than the typical person going from SAD to Paleo.

Since you don't want to lose any fat, you've got to make sure you keep up your calories.

People change their diets for a number of reasons.

1) lose fat 2) gain muscle 3) effect health / well being 4) clean up their diet

Most people changing their diet have fat to lose. Typically people exercise to lose fat or gain muscle. People are typically impatient and want to accomplish more than one (all?) goal at one time.

I "slid sideways" into Paleo over a period of about 6 months. First, I eliminated bread, pasta, wheat, rice, grains & potatoes. Later I minimized dairy & pretty much eliminated legumes. I didn't do these all at once. Plus I had a fair amount of "margin"... I wanted to lose ~25lbs of fat.

Cleaning up how you eat & "getting rid of the sugar / carb cravings" will probably take a few weeks. You'll be eating Paleo so you'll be eating "slow carbs", no refined carbs, sugar, wheat, rice, potatoes. This should stabilize your blood sugar and reduce the carb craving.

That spike of 150 from the sweet potato ain't the end of the world...higher than ideal but not a deal killer. Did you have the something else with it... coconut oil? Fat helps moderate the response.

I suggest calorie break down of 35% protein, 20% carbs & 45% fat. You've got to make sure you're getting enough calories. The veggies you mentioned are not very calorically dense....you gotta eat a lot of spinach to equal a cup of rice.

"But than (sic) it concerns me if I up healthy fats to gain weight if it is healthy to eat high fat without working out."

Don't forget....many (most?) people going from SAD to Paleo have fat to lose, so fruit is discouraged. In your case fruit might be problematic for blood sugar issues. For your carbs, I stick to "slow carbs" (low glycemic) & eaten or prepared with fat. At 5'9" & 113 you don't have much (any?) weight to lose. Keep your calories up and don't worry about what you're eating as long as it's Paleo & low glycemic & enough.

Don't worry about exercising or just keep it light (walk an hour), lose the carb cravings, settle into Paleo & THEN work on gaining muscle.

Good luck!

92165209d161dfba843b1248c85395b8

on April 06, 2013
at 03:10 AM

I've gone paleo for a family of 5 and were struggling on our grocery budget to buy enough for everyone to eat such large amounts of high priced protein. I get discouraged that this diet doesn't seem suitable for strict budget families. Even poor people deserve to be healthy! Haha

F291857fa12a0291688ea994343156dc

(720)

on April 06, 2013
at 04:26 AM

I use http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2 as my source for GI info. I'm older & not all that active so I stay away from carbs as I don't really need them for energy. If I was doing heavy workout or hard physical labor I'd be "earning" my carbs... bananas & even rice. Since I don't, I tend towards romanine, spinach, brocc, cabbage, celery, tomato, pepper, onion.... these tend to have single digit GI. "I shredded and fried a sweet potato with ground turkey and had a fried egg on top."..... sounds pretty good. I'd ditch the bacon, imo food value

F291857fa12a0291688ea994343156dc

(720)

on April 06, 2013
at 04:39 AM

food value per $ ain't great. Use ground turkey, chix or beef. Breakfasts.. http://www.paleoplan.com/recipes/ The "rules", imo, are more "guidelines", everyone needs to adjust the "plan" to suit themselves. An active teen girl should not eat exactly the same as a desk bound middle aged man. I also shoot for low inflammatory. check out http://paleohacks.com/search?q=paleo+budget#axzz2PeeRtczt. I'm doing a diet for a husband & wife... I have not researched, considered or developed one for a family or kids, so my experience & knowledge is not applicable.

92165209d161dfba843b1248c85395b8

on April 06, 2013
at 03:06 AM

Thanks so much! Could you give me an idea of "slow carbs," low GI carbs? I was thinking about grilling some plantains tomorrow but I guess I don't know their GI. I also get stuck on things to make for breakfast. I usually go with eggs, and since I can't afford the "appropriate" bacon, this morning I shredded and fried a sweet potato with ground turkey and had a fried egg on top. I'll admit I used organic butter bc my coconut oil hasn't arrived in the mail yet. I think I have a tendency to eat less now bc I don't know what to make that's not breaking the rules.

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