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Went off the rails...tips?

Answered on October 23, 2013
Created October 19, 2013 at 6:03 AM

Had a horrible day and overate to the extreme...I felt sick and just exasperated with my day at work and ended up with a whole order of chicken pad se ew (which I haven't had in years) and two very large peanut butter cookies followed by a Starbucks cookie. I have a history of restricting my calories and binging, but it really had gotten better once I switched to paleo. Anyway, needless to say, I feel like crap at the moment: totally bloated, in addition to the fact that I'm already sick and feel awful. Anyway, what do you do when you cheat on the paleo lifestyle?...I normally enjoy my paleo eats but today was just a really rough day for me and I find my hunger/satiety signals get totally wonky when I'm sick and sleep-deprived (can't sleep because I'm sick, but I also get sick quite often because of chronic insomnia). Anyway, I'm planning on doing a little IF to get all the junk out of my system...lots of sparkling water, plain water and black tea to get this stuff out, and then I'm going super low carb, high protein starting tomorrow evening for the next two days or so. Any other recommendations to get back on track and feeling good again. I'm struggling with not losing much weight on Paleo/low sugar (which I had been doing, until today, for around 3 weeks) but my skin looks amazing for the first time in YEARS and I hope this carb fest hasn't destroyed all that :( I'm going to be so pissed off if I end up all broken out in a few days

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 21, 2013
at 01:57 AM

very interesting @BobK

Thanks for the info! I'm really thinking my best bet now is to increase my carb intake but stop with the nuts. Hopefully the higher carbs will make me less likely to binge

Medium avatar

(0)

on October 19, 2013
at 05:47 PM

Fruit is good as long as your insulin is okay, if cravings and bingeing is a side effect from insulin resistance the fruit will have the opposite effect. I've got hormonal issues and if I have just half an apple my bloodsuger spikes trough the roof and i get hungry and would eat everything I see. An apple before a meal makes a normal functioning person eat less, not more :/

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 19, 2013
at 05:41 PM

Thanks Joanna. I'm just going to try my best to get back on track and not restrict too much. Eggs and Asian veggies for brunch with a green tipped banana and a light-ish dinner and I think I'll feel better tomorrow :)

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 19, 2013
at 05:40 PM

Thanks for the info. I thought low carb would be ok for me, but I think with my level of activity it just doesn't work. Still staying grain-free of course, but I'm definitely going to add back some more starch

Medium avatar

(15)

on October 19, 2013
at 12:34 PM

Switch to a high-carb fruit & milk Paleo. Such craving and binging behavior is a sign that your body needs carbohydrates. Starting intermittent fasting or lowering carbs even more will just make the issue worse.

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 19, 2013
at 08:58 AM

I know people say that, but I maintained 90-94ish for about 2 years with a highly restricted diet. I think plenty of rhythmic gymnasts, figure skaters, divers and ballet dancers can stay lean for extended periods of time. I'm just struggling to lose this weight now. Losing weight never used to be so hard for me :(

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 19, 2013
at 08:27 AM

I know I'm at a difficult point, being a female on hormonal BC already at a relatively low weight and BF percentage. My body doesn't want to lose weight. But I'm an athlete in a field that requires extreme leanness, so I've got to reach for those goals. Thanks for the links. I'll check them out for sure and try to figure out how I can reconcile a more conventional leaning out program for women with a slightly more whole foods based, higher fat diet. I don't want to go back to a life of rice cakes and all egg whites

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 19, 2013
at 08:25 AM

Thanks for the info. In general, I I don't do IF and I eat smaller meals more frequently. When I'm on vacation or taking time off from training, I just stick to 3 slightly larger meals, but when I'm training, feeling full before exercising is no fun. I realize most Paleo folks will disagree with this method. I really do feel better fueling with fewer grains (though I do think I need to incorporate some more starchy veg for more energy). I generally wake up hungry and rarely am able to skip breakfast or lunch, even when I'm not training

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 19, 2013
at 06:56 AM

I was eating probably around 1300-1600 calories a day. Eggs and bacon at breakfast, fullfat plain yogurt with a green tipped banana for "lunch" (don't have a real lunch break), hardboiled egg whites and 24 almonds for "snack" and 4 oz meat/fish plus lots of non-starchy veg for dinner (like cauliflower, mushrooms and asparagus). But last night I felt weird and super hungry because of my cold, so I ate some eggs, bacon and half a banana at 3am. Then I woke up at 8:30 not really hungry but felt I should eat before training...and then I just kept eating :(

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 19, 2013
at 06:52 AM

Thanks for the response, Bob. I'm female, twenty years old, 5 foot 3, 108 (aiming for 95-98. Lowest weight ever was 88 or so, highest was 120. No intention to get that low again, but I don't carry the extra weight well). I'm relatively lean, but don't know my exact BF%. At 94 lbs around 6 months ago, I was 9%. I'd like to be around 10-12%. Probably around 15-16% at the moment. I'm active every day (I'm an elite figure skater). I was doing low carb, minimal sugar (21 Day Sugar Detox) but my energy levels were low so I'm not really sure where to go now

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 19, 2013
at 06:38 AM

No, I really haven't. Today was Day 20 of the Sugar Detox and I have stayed the exact same weight :(

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9 Answers

0
A2e8d31afecec9931738667a27b6cdf3

on October 23, 2013
at 08:26 PM

Just get back on again. Recently I went way off the rails and basically ate every carb in sight for a couple days. I felt horrible and ill, but I did it anyway. I promised myself when starting this diet that I would never deny myself, and I've stuck to it. Once the madness passed, I went back to how I'd been eating and a few days later I was totally fine again, cravings satiated and ill effects made up for. Meals high in animal fat in particular really helped flush away the gross feelings and bloating for me.

It's okay to indulge once in a while if you're reeeeeaaaally craving it. You're not gonna explode if you have a cookie every now and then. Let yourself do it, then pick yourself up and dust yourself off and keep moving toward the future.

0
F291857fa12a0291688ea994343156dc

(720)

on October 20, 2013
at 04:16 AM

Dear cl101 -

Here is an interesting take on carbs along the line of "earn your carbs", which you certainly do. http://graemethomasonline.com/carbohydrate-daily-requirements/ This trainer / nutritionist talks about how carbs are not essential for life but if one is operating at high levels of VOmax then one can eat carbs & not gain weight.

You're in a tough situation...you need the caloric input (carbs or fat) to do your workouts / training but you;re also trying to cut BF%. If your body senses 'starvation' it will hold on to the BF it has. Cutting at low BF% to even lower BF% is tricky.

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 21, 2013
at 01:57 AM

very interesting @BobK

Thanks for the info! I'm really thinking my best bet now is to increase my carb intake but stop with the nuts. Hopefully the higher carbs will make me less likely to binge

0
089dd41b18fbb95ebb5347cded708d98

(5635)

on October 19, 2013
at 05:29 PM

i think most people have binged for various reasons. all you can do is move on and treat your body well with your next meal. it's not like you committed a sin! don't restrict afterwards because that will just start a binge and restrict cycle.

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 19, 2013
at 05:41 PM

Thanks Joanna. I'm just going to try my best to get back on track and not restrict too much. Eggs and Asian veggies for brunch with a green tipped banana and a light-ish dinner and I think I'll feel better tomorrow :)

0
Medium avatar

on October 19, 2013
at 04:48 PM

I used to have this issue quite a lot and actually have just recently fully recovered from a non-paleo binge and swore to never do it again after the consequences. But first:

Don't be hard on yourself!! It's a slip up; it may be big to you, but don't let it get you down so much! My last, and most definitely last, binge was quite a huge slip up, i practically ate everything in the pantry and I finally know why. It's because my body needed carbs. And ever since I've added them back, such as more fruit, I feel less prone to binging.

Once you slip up, the next day if you feel hungry, eat breakfast and continue on your day with clean paleo eating. And, again, agreeing with Bukowski, adding carbs are very helpful as well. I've recently added not only fruit but also whole milk back into my diet after recovering from the binge and I've never felt better. I've finally learned that my body does well on a high fat, moderate carb, moderate-to-high protein.

Medium avatar

(0)

on October 19, 2013
at 05:47 PM

Fruit is good as long as your insulin is okay, if cravings and bingeing is a side effect from insulin resistance the fruit will have the opposite effect. I've got hormonal issues and if I have just half an apple my bloodsuger spikes trough the roof and i get hungry and would eat everything I see. An apple before a meal makes a normal functioning person eat less, not more :/

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 19, 2013
at 05:40 PM

Thanks for the info. I thought low carb would be ok for me, but I think with my level of activity it just doesn't work. Still staying grain-free of course, but I'm definitely going to add back some more starch

0
Medium avatar

on October 19, 2013
at 12:34 PM

Switch to a high-carb fruit & milk Paleo. Such craving and binging behavior is a sign that your body needs carbohydrates. Starting intermittent fasting, drinking more water or lowering carbs even more will just make the issue worse.

0
Medium avatar

on October 19, 2013
at 08:22 AM

Remember that in fitness and bodybuilding you just i competition shape for a few weeks, noone can stay in that shape year round (at least not if they are clear of steroids). Also when trying to reach such a low BF% it's going to be a slow process towards the end.

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 19, 2013
at 08:58 AM

I know people say that, but I maintained 90-94ish for about 2 years with a highly restricted diet. I think plenty of rhythmic gymnasts, figure skaters, divers and ballet dancers can stay lean for extended periods of time. I'm just struggling to lose this weight now. Losing weight never used to be so hard for me :(

0
F291857fa12a0291688ea994343156dc

(720)

on October 19, 2013
at 08:09 AM

Dear cl101-

I'm not sure I can offer useful suggestions. My paleo / slow carb experience is for older people and definitely not in the elite athlete category.

I've read the threads generated by your other questions and took a look at your photos.

I think most people on paleohacks are going to lean towards "unsupportive" because they see your choices / goals as unhealthy. I'd have to agree but you seem to be making conscious / informed choices which you have the right to do.

I'm a tech guy but not in the medical / health field but I do look at things from a data / statistical point of view. In the last year I've read a ton of diet / health research papers.

My comments about your situation..

you;re at the "ragged edge", very low body fat, very low body weight. From my point of view, this puts you in the .... not a lot of reserve, not a lot of 'margin' category.

This means you have get your caloric input "just right"... amount, mix & timing. My body fat level, my level of activity (inactivity?) allows me to often eat dinner and then not eat again until a late lunch or dinner the following day. You do not have that luxury.

The reason you haven't lost a "lot" of body fat in the last three weeks... you don't have much to lose.

If you want to "cut" more, you're going to have dabble in techniques outside of "normal paleo".

If you were my daughter I'd advise against it but .......

Most "cutting" techniques are for guys. I would suggest searching using a string such as

cutting for competition leangains for women

Here are some result that apply more to bodybuilding competition but they can probably be adapted to your goals

http://www.leangains.com/2010/11/leangains-helped-me-earn-my-ifbb-pro.html

http://www.bodybuilding.com/fun/drobson175.htm

http://www.cutandjacked.com/CutAndJacked-Interview-Rosie-Chee

http://www.criticalbench.com/samplediets.htm

good luck and be careful

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 19, 2013
at 08:27 AM

I know I'm at a difficult point, being a female on hormonal BC already at a relatively low weight and BF percentage. My body doesn't want to lose weight. But I'm an athlete in a field that requires extreme leanness, so I've got to reach for those goals. Thanks for the links. I'll check them out for sure and try to figure out how I can reconcile a more conventional leaning out program for women with a slightly more whole foods based, higher fat diet. I don't want to go back to a life of rice cakes and all egg whites

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 19, 2013
at 08:25 AM

Thanks for the info. In general, I I don't do IF and I eat smaller meals more frequently. When I'm on vacation or taking time off from training, I just stick to 3 slightly larger meals, but when I'm training, feeling full before exercising is no fun. I realize most Paleo folks will disagree with this method. I really do feel better fueling with fewer grains (though I do think I need to incorporate some more starchy veg for more energy). I generally wake up hungry and rarely am able to skip breakfast or lunch, even when I'm not training

0
F291857fa12a0291688ea994343156dc

(720)

on October 19, 2013
at 06:43 AM

>>what do you do when you cheat on the paleo lifestyle?<<<

I just go back to eating what I normally eat when my hunger returns...

I don't eat if I'm not hungry but I definitely eat if I am.

IMO, no need to "over correct" & IF.

btw some details about your situation (ht, wt, age, gender, BF% or waist, any special conditions) would help others tailor their responses.

Since you haven't lost much fat for 3 weeks on paleo, I'll wager either you're female or you're a guy who has not been strictly adherent. My experience, for me & people I've coached, guys lose fat very easily if they're adherent and women don't lose as easily even if they are. :(

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 19, 2013
at 06:52 AM

Thanks for the response, Bob. I'm female, twenty years old, 5 foot 3, 108 (aiming for 95-98. Lowest weight ever was 88 or so, highest was 120. No intention to get that low again, but I don't carry the extra weight well). I'm relatively lean, but don't know my exact BF%. At 94 lbs around 6 months ago, I was 9%. I'd like to be around 10-12%. Probably around 15-16% at the moment. I'm active every day (I'm an elite figure skater). I was doing low carb, minimal sugar (21 Day Sugar Detox) but my energy levels were low so I'm not really sure where to go now

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 19, 2013
at 06:56 AM

I was eating probably around 1300-1600 calories a day. Eggs and bacon at breakfast, fullfat plain yogurt with a green tipped banana for "lunch" (don't have a real lunch break), hardboiled egg whites and 24 almonds for "snack" and 4 oz meat/fish plus lots of non-starchy veg for dinner (like cauliflower, mushrooms and asparagus). But last night I felt weird and super hungry because of my cold, so I ate some eggs, bacon and half a banana at 3am. Then I woke up at 8:30 not really hungry but felt I should eat before training...and then I just kept eating :(

0
Medium avatar

on October 19, 2013
at 06:37 AM

Ohhh that was really not to bad, the water will rinse off in a day or two. Don't restrict your calories, maybe the increase in calories will just boost your metabolism. Just keep on with Paleo like it never happend. Maybe drink a little more water than normal. I bet you've lost weight in a week. If you are on a calorie restricted diet this slip will probably just push you of a plateu as long as you don't restrict calories now. That will only put the system back in starvation.

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 19, 2013
at 06:38 AM

No, I really haven't. Today was Day 20 of the Sugar Detox and I have stayed the exact same weight :(

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