7

votes

2 years into Paleo and still 350 lbs. Do I need to go ZC?

Answered on August 19, 2014
Created June 08, 2012 at 3:11 AM

Hey there,

Stats: 350lbs, 5'5", Male, 25 y.o.

I started down the Paleo path right around Christmas 2009 when I found Mark's Daily Apple. Being a poor college student I did my best to eat Primal with the occasional meal out with friends. I focused on a diet of meat, vegetables, some rice, and lots of fat. I exercised occasionally but not much since I am very heavy and want to avoid stress injuries.

2 years later I weight only 10 lbs less than I did. I haven't asked too many questions of my own, instead focusing on absorbing what I can, but there seems to be very little consensus. One side tells me to eat more rice, so I do and nothing happens; one side tells me to give up fruit, so I do and nothing happens; one side says eat out once a week after 5 days of IF so I do and nothing happens.

The only thing I have tried is Zero Carb since I've read repeatedly that there are a lot of long-term risks. Couple that with the fact that my monthly budget for food is less than $200 (I make about 1250 a month after taxes and pay rent plus $500 a month for health insurance since I am obese) I thought it would be too expensive to get the various offal and broths needed to make it a complete food choice.

Can someone, anyone, give me some straight answers on what to eat so I can finally be the weight I am meant to be?

UPDATE 1:

How long did your IF/NoFruit/ETC last?

Each experiment lasted about 4 weeks. I would go about 5 days eating these clean and then spend one day eating out. Normally for the 5 days I'd eat roughly 1800-2000 calories and then 3000 on the weekend. The problem is that even eating 2000 calories a day during the week I would remain very hungry and could only stop eating my sheer force of will. My stomach would be full but my body would be hungry. On the weekend I'd feel satiated, but net weight loss would be near nothing

UPDATE 2:

What do you eat?

During the week I eat coffee with some butter and coconut oil (600 calories) then a Big Ass Salad with Coconut Oil Dressing (800 calories) and for dinner I will have meat with veggies and a green smoothie for dessert (400-800 calories)

On the weekend I often break down and eat junk food, but I try and keep it to low carb (no bun) hamburgers and things like loaded baked potatoes.

Cc69a51b427eaad36251cce9dcca4d3a

(1074)

on December 24, 2012
at 07:31 AM

that is like just a salad...

Cc69a51b427eaad36251cce9dcca4d3a

(1074)

on December 24, 2012
at 07:30 AM

ZC is no vegetables/fiber either, just animal foods

743c6f14bdff360777531b6d16a5d4e0

(83)

on August 29, 2012
at 01:38 AM

This is just an excuse, no matter how overweight you are you can exercise. Obviously the type of exercise is relative to your situation but you need to start somewhere and simply saying that I cant exercise because im overweight is incorrect. Get an occy strap and pull on that, even use hand squeezers, anything to increase circulation, heart rate and breathing. Dont get me wrong I dont expect a person with a BMI over 50 to go for a jog or get on a rowing machine, but I do expect them to use some initiative to find ways of exercising. Perhaps your understanding of exercise and mine differ!

8de9776490016df60d49e03f23d656af

(596)

on August 28, 2012
at 06:43 PM

Have you ever had a BMI over 50? Tried to exercise at that point? It's really hard to do.

11b7b7ba720a5cd43c74a0ef99a16adb

(3448)

on August 28, 2012
at 02:44 PM

I would make one change to your advice: eat till you are no longer hungry. Full means different things to different people. For some, it means eating till you stomach is distended and hurts and you you can't physically put another piece of food in your mouth.

7e6644836cdbcbe2b06307ff7db92d31

(693)

on August 28, 2012
at 12:51 PM

And not suggesting he shouldn't get treatment for an underlying medical condition, just interested in this particular contention.

7e6644836cdbcbe2b06307ff7db92d31

(693)

on August 28, 2012
at 12:48 PM

This guy is a 25 year old male, he's 5'5" and 350 lbs, and he won't lose weight if he has a thyroid problem?? If he doesn't eat any food at all, zero calories, will he eventually expire at 350 lbs?

091423a30c0188fbff51e39397e7e056

(384)

on July 27, 2012
at 06:18 PM

@Joshua I really want to update you with my progress but I've found no way to contact you. :(

6120c989fd5b69f42a0834b69b87955b

(24553)

on June 11, 2012
at 07:12 PM

You said your wife is still a Canadian citizen, does that perhaps entitle you to any care under their system until her citizenship is complete here? Maybe a vacation to visit her family with a stop by a clinic for a check up?

091423a30c0188fbff51e39397e7e056

(384)

on June 10, 2012
at 06:37 AM

Sometimes I eat kale in my green smoothies; mostly it is carrots, spinach, berries. I wouldn't have believed my low thyroid could have caused all these problems I am having but perhaps I was sorely mistaken. Hopefully I can find a good job soon and get it fixed. Or maybe move to Canada?

6120c989fd5b69f42a0834b69b87955b

(24553)

on June 10, 2012
at 04:37 AM

May I ask what is in the green smoothie? I think they are sometimes good for short term cleansing type scenerios, but if they have raw cruciferous veggies like kale, chard, cabbage, or anything like that they could be negatively impacting your thyroid function. My rule of thumb is all cruciferous vegetables get cooked before going in my mouth, no raw broccoli in dip, no kale in shakes. My one exception is fermented cabbage because of the other benefits.

6120c989fd5b69f42a0834b69b87955b

(24553)

on June 10, 2012
at 04:27 AM

No one should be priced out of getting a TSH blood test. Planned Parenthood and public community clinics can do the blood work for you if can't afford a normal doctor. You say you have insurance, which can be really helpful to clinics because most patients don't have insurance to bill. This is an important part of your health, and the longer you put it off the more damage there will be to repair. It took me nearly 5 years to undo the damage I had done to my brain and get my memory back by having untreated hypothyroidism for nearly a decade.

01b1d3e79ee749740af2dfdfc4854c39

(98)

on June 09, 2012
at 11:06 AM

I highly recommend you check out the following site on thyroid issues. www.StopTheThyroidMadness.com It is an awesome site with wonderful advice and ideas on how to properly treat your thyroid problem.

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 11:17 PM

Oh, and just a follow-up, Melissa. I don't qualify for food stamps because my wife is Canadian and she is in hte process of getting a green card. That required me and my father to promise in writing that she won't become a "ward of the state" until she is a citizen. If I sign up for food stamps she can get deported.

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 11:15 PM

When I can afford to go to the doctor again I will try and do that.

6120c989fd5b69f42a0834b69b87955b

(24553)

on June 08, 2012
at 11:11 PM

Do you have your TSH numbers? There are two sets of ranges floating around out there. One newer one says .3-3.0 is normal, the old one was .8-5.5 as normal. The outdated one is still used by many labs. If your number is over 3 thyroid medication can be indicated. It also comes in varying doses, so if you are indeed borderline, even by the new standards, a low dose can still be helpful. I never paid more than $16/month for Armour at my highest dose, and as low as $6 when I was tapering off of it.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on June 08, 2012
at 10:25 PM

Wish I could give more than a +1 on this.

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 10:20 PM

I didn't mention it because there was no way for it to be properly treated, because it is a borderline condition, and because sometimes labs say I have it and other times labs say I don't have it and I haven't had labs in six months.

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 10:17 PM

Good advice, but I would say I probably use about 4 tbsp of coconut oil per day. My calories are around 1800-2000 a day - how can I be consuming too much of anything when I am under-eating?

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 10:14 PM

Joshua, what is the formulation for a lean BMR calculation? Every formula I find works on average pounds

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on June 08, 2012
at 07:01 PM

Yes, that's true. I generally buy frozen berries for just that reason. I was thinking more framer's market fresh, as there is such an emphasis in the paleo community for organic, etc., but it is just beyond many people's budgets. It is, mine.

246ebf68e35743f62e5e187891b9cba0

(21420)

on June 08, 2012
at 06:24 PM

I +1'ed, and just to be clear - wasn't advising a kerrygold/coconut oil orgy. It was as a supplement to his fats if he's eating lean CAFO meats. I'm not in the "Coocoo for Coconut" camp, but it is an inexpensive supplemental fat source, is saturated, tolerates heat well, and is full of MCT's.

246ebf68e35743f62e5e187891b9cba0

(21420)

on June 08, 2012
at 06:19 PM

This thread has been awesome. I've been spending my time upvoting those who disagree with me for one reason... I posted this after an INSANE 17-hour workday, and it was a knee jerk reaction to a story that sounded very much like mine. My advice still stands, but I also strongly suggest that DualHammers gets a thyroid panel done - if you are paying for Medical insurance, take advantage!

246ebf68e35743f62e5e187891b9cba0

(21420)

on June 08, 2012
at 06:15 PM

IF stands for "I FAILED" for me, as I could never eat enough in the food window and the stress of eating >1000kcal/day halted my metabolism in it's tracks. After a month of IF and virtually NO weightloss (but shitty mood and ice cold fingers/toes), I decided that I'd go "IIF" - Intermittently, intermittent fasting. I probably skip breakfast and lunch 3 times a month now.

8508fec4bae4a580d1e1b807058fee8e

(6244)

on June 08, 2012
at 05:35 PM

How is sleep and stress? You should get a thyroid panel and cortisol testing. Low carb is typically 50-150 grams of carbs a day while VLC (very low carb is under 50 grams a day).

96440612cf0fcf366bf5ad8f776fca84

(19413)

on June 08, 2012
at 04:34 PM

Yeah, of course coconut oil by itself isn't going to burn calories, you'd use it instead of food to do a protein/carb fast. Eating gallons of it isn't a good idea. :) http://jn.nutrition.org/cgi/pmidlookup?view=long&pmid=1245892

D1728f99db66ff91d695a6df5cd38b02

(1368)

on June 08, 2012
at 04:26 PM

Joshua your answers are awesome. Always so helpful and thoughtful. I just want to say thank you for your great contributions!

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on June 08, 2012
at 04:17 PM

"5 days eating these clean and then spend one day eating out." rice "loaded baked potatoes" Even if you get a chance to go into ketosis, you may not get chance to get adapted to burning fat. A lot of people here advocate and 80/20 paleo diet as appropriate. I think that may be fine for people without major insulin resistance problems, but that to take off weight when resistant, it's better to go pure paleo and low carb. Axe the carbs and lean out on protein and fat without the cheats. Meat, fish, eggs, green leafy vegetables, fat.

35b2cb4d450e5288895c255dfdfff35d

(5828)

on June 08, 2012
at 04:17 PM

Please acknowledge the web site this answer came from.

92d67b02a709cad2250f10848f9178e6

(2422)

on June 08, 2012
at 04:16 PM

Even if he's not eating purely paleo, eating 2000 cal a day should definitely result in weight loss. Either he's underestimating his caloric intake or he has other endocrinological issues. I think the latter.

193f00d53ebcb13940c7a55afc78ad17

(1260)

on June 08, 2012
at 04:15 PM

You don't *need* any cheats or refeeds. Strict pure paleo is sustainable. The caveat is that you have underlying known health issues (the thyroid problem you mentioned below). You need to talk to a progressive doctor for advice. The last thing you need is to make things worse by aggravating your preexisting conditions.

9d43f6873107e17ca4d1a5055aa7a2ad

on June 08, 2012
at 04:11 PM

a-men. more butter, less carbs is NOT going to fix a serious medical condition.

De9cfdb47ff142453b62bc145e44f9c4

on June 08, 2012
at 03:53 PM

There always room for doubt. I've been eating less than 50 grams of carbs for a day for over two months with no net weight loss. I gained 15 pounds in the first month and have lost it but I'm holding steady at my starting weight. I am almost ready to throw in the paleo towel and go back to medifast.

246ebf68e35743f62e5e187891b9cba0

(21420)

on June 08, 2012
at 03:25 PM

Dualhammers - I don't recommend IF right now. My post below outlines "fundamentals" you need in your diet. IF, refeeds, cheat meals, etc... all need to be utilized after the fundamentals are established. A loaded baked potato will sabotage you on the weekends - I recommend you ditch the weekend cheats for a month and see how you feel.

9d43f6873107e17ca4d1a5055aa7a2ad

on June 08, 2012
at 03:25 PM

Your mom was on a grain free high sugar diet?

A7768b6c6be7f5d6acc76e5efa66464c

on June 08, 2012
at 03:09 PM

Some consider frozen vegetables superior to most fresh ones, since they are picked, cleaned, and frozen quickly--close to where they're grown--rather than languishing on trucks, or under fluorescent lights in produce cases at markets.

A7768b6c6be7f5d6acc76e5efa66464c

on June 08, 2012
at 03:05 PM

Thanks for this Joshua. I have noticed the same thing: safe starches started the weight gain again, though they also quelled my upset bowel. To lose weight, I must forego carbs; to have happy guts, I need to take them. Finding that balance seems the crucial, but necessary task (I'm still working on it). But when I was at my fattest, around 232. I didn't even consider safe starches until I'd shed 25 lbs. And I didn't even want them--despite the GI complaints--because I was feeling way too good on the fat-adapted burn. Great advice you've given here, for many of us.

246ebf68e35743f62e5e187891b9cba0

(21420)

on June 08, 2012
at 02:50 PM

Actually Melissa, I think he would greatly benefit from a thyroid panel. But the part about low-carb not working may be a little off the mark. As soon as someone says "I've eaten paleo for 3 years and haven't lost weight, should I eat *more* rice", alarm bells start ringing in my head.

246ebf68e35743f62e5e187891b9cba0

(21420)

on June 08, 2012
at 02:47 PM

Dualhammers, at 5'5", 2900 seems a little high for your BMR. I'm 6' and my "lean" BMR (240lbs) is 2600... and I've got considerable muscle mass.

9d43f6873107e17ca4d1a5055aa7a2ad

on June 08, 2012
at 02:33 PM

I don't think he's really tried a high carb approach. The PHD diet is still low-carb on a medical level. Also, most high carb approaches restrict fat. This works for some people. I suspect low-carb will not work for this individual at all. His thyroid is hosed.

193f00d53ebcb13940c7a55afc78ad17

(1260)

on June 08, 2012
at 01:13 PM

I think he's only lost 10lbs in a year because he's not really eating paleo. He's eating better than standard, but not paleo.

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 12:00 PM

My mother followed a similar diet for about 3 years before she ended up with diabetes and then pancreatic cancer that claimed her life. Some people may be able to handle a high sugar diet but I don't think I have the genes for it.

Bcc4479de4f16939076e0a00e2db1261

(94)

on June 08, 2012
at 11:01 AM

I had the same problem. I had to look at everything I was eating/drinking and went from there. Drank only water and coffee, and got rid of all finger foods, which included fruit and nuts. My guess, you're eating/drinking too many calories. Below link is an interview with Martin Berkhan and one of the questions he addresses is mistakes people make when trying to lose weight. Note: Martin isn't a Paleo follower but some of his clients are. http://www.leighpeele.com/martin-berkhan-and-intermittent-fasting-interview

E36cb992cf0a5eba8b97a359c15f38b3

(4347)

on June 08, 2012
at 10:38 AM

Do you have a free clinic near you? I'm not sure exactly how much you could get done there, but we have a free clinic in our area that does do visits for chronic conditions. They might be able to help you with thyroid dosage/meds/tests. I know your health insurance doesn't cover basic care, but that kind of clinic can help a lot.

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on June 08, 2012
at 09:14 AM

loaded baked potatoes are anything BUT low-carb...

584cdd1a2dd83e46b8b76758f4c57b19

(600)

on June 08, 2012
at 08:38 AM

Thank you so much for making the time to write such a well thought out response :)

B8fa88e3a94784aeb9280cf1180564fa

(320)

on June 08, 2012
at 08:23 AM

Thanks for the thoughtful post, Joshua. Very helpful to all of us who are working toward losing body fat.

65bf1ca7071028018c6d8305d0ddcd76

(3049)

on June 08, 2012
at 06:40 AM

Coffeesnob, I think you hit the nail on the head. I'm a 5"2 female who eats 2000 cals/day.. I think for his height/weight this is too restrictive.

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 06:29 AM

Thanks for this. I checked my BMR and it is about 2900. Is there any way I can contact you to keep you apprised?

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 06:23 AM

Is self dosing generic thyroid a safe idea?

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on June 08, 2012
at 06:20 AM

This is good advice, and I think it's great that you learned about yourself in this way.

8960effe0a2d790a15f343be0ca8d52e

(50)

on June 08, 2012
at 05:15 AM

So you do zero carb? There is no doubt you will lose weight eating zero carb but I am not convinced it is a good idea to do for very long.

92d67b02a709cad2250f10848f9178e6

(2422)

on June 08, 2012
at 04:42 AM

Thank you for sharing that, syrahna.

D5d982a898721d3392c85f951d0bf0aa

(2417)

on June 08, 2012
at 04:38 AM

And unlike Armour, generic thyroid is CHEAP.

D5d982a898721d3392c85f951d0bf0aa

(2417)

on June 08, 2012
at 04:37 AM

I agree with the underlying thought. Lots of us hypothyroid folks just hold onto every calorie like its our last. It's very frustrating. I know it took me about 2 years to finally hit the right dose, and that's only because I had a good endocrinologist who believes in functional medicine. Her metaphor - I'm a very fuel efficient engine. Sigh.

D5d982a898721d3392c85f951d0bf0aa

(2417)

on June 08, 2012
at 04:34 AM

Why not try conventional thyroid? Why let the perfect be the enemy of the good? Thyroid could make a HUGE difference in your weight loss. I couldn't lose worth crap until I got my thyroid up.

92d67b02a709cad2250f10848f9178e6

(2422)

on June 08, 2012
at 04:31 AM

Maybe you can try leptin reset (http://jackkruse.com/my-leptin-prescription/)?

92d67b02a709cad2250f10848f9178e6

(2422)

on June 08, 2012
at 04:16 AM

Eating 1800-2000 calories for your height and weight is severely undereating... "My stomach would be full but my body would be hungry" sounds like leptin/insulin resistance. Maybe you should check your thyroid like others suggest.

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 04:11 AM

I do have Hypothyroidism that I haven't been able to treat. My $500/mo is catastrophic care package and it doesn't cover Armour pills. I took depakote as a child and that pretty much ruined my thyroid.

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 04:10 AM

Each experiment lasted about 4 weeks. I would go about 5 days eating these clean and then spend one day eating out. Normally for the 5 days I'd eat roughly 1800-2000 calories and then 3000 on the weekend. The problem is that even eating 2000 calories a day during the week I would remain very hungry and could only stop eating my sheer force of will. My stomach would be full but my body would be hungry. On the weekend I'd feel satiated, but net weight loss would be near nothing.

Cbf014e1272e1c092e774c70e78b7890

(300)

on June 08, 2012
at 04:06 AM

I only mention it b/c the whole goal of paleo/primal lifestyle is that it is a lifestyle. something sustainable with tangible benefits that we see on a daily regular basis. And Severe IF, 0 carb, 2 hour feeding window sounds like a recipe that will induce severe binging, or, if someone can sustain it long enough to drop the weight, like it will just result in rapid weight re-gain afterwards (reason being it does not promote sustainable habits that one can fall back on once they have reached ideal weight)... Just my 2cents

92d67b02a709cad2250f10848f9178e6

(2422)

on June 08, 2012
at 03:58 AM

It may not be good as a long-term solution for most people. But I think this can be beneficial for people with SERIOUS weight issues if used as a temporary strategy.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on June 08, 2012
at 03:48 AM

Yea except Matt's advice is super confusing. Most of the info that has merit is from Ray Peat(raypeat.com)

92d67b02a709cad2250f10848f9178e6

(2422)

on June 08, 2012
at 03:48 AM

Which article on that website are you referring to? Are you sure your claim applies to people with serious weight issues? Are you implying that people with thyroid issues won't lose weight even when they don't eat anything for a long time (like a prolonged fast)?

92d67b02a709cad2250f10848f9178e6

(2422)

on June 08, 2012
at 03:47 AM

Which article on that website are you referring to? Are you sure your claim applies to people with serious weight issues? Are you implying that if people with thyroid issues won't lose weight even when they don't eat anything for a long time (like a prolonged fast)?

92d67b02a709cad2250f10848f9178e6

(2422)

on June 08, 2012
at 03:41 AM

^I second that. We need more info so we can help you better!

Cbf014e1272e1c092e774c70e78b7890

(300)

on June 08, 2012
at 03:40 AM

Edit: I should say "This does not sound sustainable - FOR MOST PEOPLE - at all."

Cbf014e1272e1c092e774c70e78b7890

(300)

on June 08, 2012
at 03:39 AM

It's hard to say exactly without hearing more about your daily habits. Can you give example of what you eat on a typical day? How often are you cheat-mealing? What are your current excercise habits? Do you track your foods at all? You can definitely drop the weight on a paleo or primal plan AND on a budget (sub the grass fed and pasture raised animal meats for cheaper subs, but keep animal protein in the diet) and buying bulk fats (nutiva has great deals on 1 gal of coconut oil). Share some more info and it will be easier to shed light on your situation (possible reasons success has eluded u)

Cbf014e1272e1c092e774c70e78b7890

(300)

on June 08, 2012
at 03:37 AM

This doesnt sound sustainable at all

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18 Answers

55
246ebf68e35743f62e5e187891b9cba0

(21420)

on June 08, 2012
at 06:04 AM

This post comes with some trepidation. I am going to say some things that a lot of people are going to disagree with - but I was in your shoes as well and I would like to share a few things with you.

  1. You are 5' 5" and 350lbs. You have a broken body. Rice won't heal you, it is holding you back.

  2. Carbohydrates in general, may help with energy after your body is healed, but while your body is broken, it's just going to continue to affect your insulin in a negative way.

  3. I know many people out there have had success with weightloss while eating carbs. Great! This guy obviously isn't.

Here are my suggestions for what you put into your face.
Ditch the rice.
Don't eat potatoes (yet)
Avoid fruit (for now)
Avoid cheese (for now)
Avoid nuts (for now)
Eat meat.
Eat green veggies.
Eat eggs

Here are my suggestions for how you put it in your face.
Get a slow cooker/crockpot to cook roasts so you have pre-made portion control as well as an easy time in the kitchen preparing good food.
Get some good butter to cook your food with. Organic Valley grassfed or Kerrygold, preferred.
If you are on a budget, head over to iHerb or Vitacost or where-ever, and get yourself a tub of ex. virgin coconut oil. Use that stuff in/on everything you eat.

Shopping tips.
$200/month is "ok" to work with for one guy. $350/month would be much better (you could actually source some ethical, healthy food).
Sourcing your meat might suck, you may have to eat commercially raised food for now, but I'm guessing that you expect your situation to change eventually, so just grin and bear it for now...

  • When I'm on a budget (I am now, actually) I eat:
    1 doz eggs/week about $5 for Cage Free or $20/month
    1lbs of bacon/week about $8/pound or $32/month
    3lbs of lean Commercial beef - $15 or $60/month
    1 whole chicken - $5 or $20/month (this ends up being two dinners)
    1 large onion - $2 or $8/month
    Salad greens, broccoli, asparagus, whatever is in season and on sale - maybe $10/week or $40/month
    1 "block" of kerrygold butter - $6/week or $24/month

(That comes out to $204/month - and you should get around 2000-2100cals/day eating this way)

A $20/54oz tub of coconut oil lasts me about 2 1/2 months. Every month or so, I scour the organic meats looking for liver, chicken hearts, etc... depending on the store this can cost from $2/lbs chicken hearts/livers, to $6/lbs for grass-fed calves liver.

Final stuff (sorry this is long, your post resonated a bit):
1. Calories count, but not in the way you think. I've never lost weight and still felt good on a severe caloric deficit while being lower carb. It's not until I've bumped up the calories over 2k/day that I've seen successes. Eating over 4k in a day can/will be troublesome too, so I would figure out a rough estimate of your lean body mass, then eat an approximate intake (+200 calories or so) according to your lean mass BMR. At your height, I would think it's safe to say that going over 2500 calories a day would be too much, but going under 1800/day would just make you hungry and pissed off all the time.
2. Get physically active, but don't over-do it. Stress will affect weight loss severely. Walking, swimming, maybe some light work with dumbbells or just plain lifting stuff up.
3. Sleep until fully rested. If this means going to bed at 9:30pm so you wake with the sun, so be it. (I'm being a hypocrite here, as it's 2am, but I'm working so it's all good).
4. Get some sunlight. Gradually, of course (burning sucks).

I've been there. I was 430lbs at one time, and I lost 100lbs by following a basic Paleo template from the book "Neanderthin" by Ray Audette. When I started experimenting with carbs I shot back up to 360lbs, I'm guessing my body was still broken.

In November after a stunning 362lbs weigh-in, I went back to following a lower carb Paleo/Primal. I'm now 300lbs. I'm not going to change anything significantly (with the exception of lifestyle/mobility) until I'm at a weight I can deal with. Experimenting with "safe starches" was an epic failure for me.

I know this can work for you. There are people who have been successful with a higher carb approach and it's hard to deny that success, but in cases like ours, it's probably not the best solution. Keep us in the loop on your progress.

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 06:29 AM

Thanks for this. I checked my BMR and it is about 2900. Is there any way I can contact you to keep you apprised?

246ebf68e35743f62e5e187891b9cba0

(21420)

on June 08, 2012
at 02:50 PM

Actually Melissa, I think he would greatly benefit from a thyroid panel. But the part about low-carb not working may be a little off the mark. As soon as someone says "I've eaten paleo for 3 years and haven't lost weight, should I eat *more* rice", alarm bells start ringing in my head.

584cdd1a2dd83e46b8b76758f4c57b19

(600)

on June 08, 2012
at 08:38 AM

Thank you so much for making the time to write such a well thought out response :)

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on June 08, 2012
at 06:20 AM

This is good advice, and I think it's great that you learned about yourself in this way.

9d43f6873107e17ca4d1a5055aa7a2ad

on June 08, 2012
at 02:33 PM

I don't think he's really tried a high carb approach. The PHD diet is still low-carb on a medical level. Also, most high carb approaches restrict fat. This works for some people. I suspect low-carb will not work for this individual at all. His thyroid is hosed.

D1728f99db66ff91d695a6df5cd38b02

(1368)

on June 08, 2012
at 04:26 PM

Joshua your answers are awesome. Always so helpful and thoughtful. I just want to say thank you for your great contributions!

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on June 08, 2012
at 10:25 PM

Wish I could give more than a +1 on this.

246ebf68e35743f62e5e187891b9cba0

(21420)

on June 08, 2012
at 02:47 PM

Dualhammers, at 5'5", 2900 seems a little high for your BMR. I'm 6' and my "lean" BMR (240lbs) is 2600... and I've got considerable muscle mass.

A7768b6c6be7f5d6acc76e5efa66464c

on June 08, 2012
at 03:05 PM

Thanks for this Joshua. I have noticed the same thing: safe starches started the weight gain again, though they also quelled my upset bowel. To lose weight, I must forego carbs; to have happy guts, I need to take them. Finding that balance seems the crucial, but necessary task (I'm still working on it). But when I was at my fattest, around 232. I didn't even consider safe starches until I'd shed 25 lbs. And I didn't even want them--despite the GI complaints--because I was feeling way too good on the fat-adapted burn. Great advice you've given here, for many of us.

B8fa88e3a94784aeb9280cf1180564fa

(320)

on June 08, 2012
at 08:23 AM

Thanks for the thoughtful post, Joshua. Very helpful to all of us who are working toward losing body fat.

246ebf68e35743f62e5e187891b9cba0

(21420)

on June 08, 2012
at 06:19 PM

This thread has been awesome. I've been spending my time upvoting those who disagree with me for one reason... I posted this after an INSANE 17-hour workday, and it was a knee jerk reaction to a story that sounded very much like mine. My advice still stands, but I also strongly suggest that DualHammers gets a thyroid panel done - if you are paying for Medical insurance, take advantage!

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 10:14 PM

Joshua, what is the formulation for a lean BMR calculation? Every formula I find works on average pounds

091423a30c0188fbff51e39397e7e056

(384)

on July 27, 2012
at 06:18 PM

@Joshua I really want to update you with my progress but I've found no way to contact you. :(

15
9d43f6873107e17ca4d1a5055aa7a2ad

on June 08, 2012
at 02:50 PM

A few points here:

  • a few posters have mentioned insulin, but we have no idea what your insulin sensitivity is like. Not all overweight people have insulin sensitivity issues.
  • people are preoccupied by the small amount of rice the you are eating, but not the "lots of fat." The word "lots" is a red flag. It's totally illogical to blame the rice when it's clear that coconut oil is adding lots and lots of nutrition-less basically tasteless calories to all your meals. The cult of coconut oil is so crazy that there are people who think it helps burn calories, which is hilarious. If you are going to keep eating it, I would recommend using the Shang-Ri-La method mentioned in another answer. Liquid calories are also a wonderful way to gain weight.
  • do you know if you qualify for food stamps? Because I'm betting you do. And also possibly for some medicaid. These programs exist for a reason and I have been on them. Now that I work and pay lots of taxes, I'm hoping they will go to help people. There is nothing to be ashamed of in taking part of them, particularly since your goal is self-improvement. You need to treat your thyroid condition and you probably can't do that with home remedies. There are some nice weight-loss stories on this thread, but you have a specific medical condition that a low-carb diet will not fix and in fact it may stress your thyroid further.
  • what cuts of meat are you consuming? Because if you are consuming the right cuts of meat, they should be affordable and provide all the fat you need. Oxtail and shank in particular, any braising cut, cooked in a crock pot with vegetables. Also I don't see any fermented foods at all in your diet. All paleolithic humans consumed copious amounts of bacteria and fermented foods are the best source in a modern diet.

While I've been anti low-fat for some time, I think in paleo it's gone way too far the other way, EG, add massive amounts of coconut oil/butter/cream to everything. Paleolithic humans were able to process grease, but not in such extravagant amounts. I know some people lose weight on diets with massive amounts of added fat, but for people with broken satiety signaling, it can be a bad idea.

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 10:17 PM

Good advice, but I would say I probably use about 4 tbsp of coconut oil per day. My calories are around 1800-2000 a day - how can I be consuming too much of anything when I am under-eating?

246ebf68e35743f62e5e187891b9cba0

(21420)

on June 08, 2012
at 06:24 PM

I +1'ed, and just to be clear - wasn't advising a kerrygold/coconut oil orgy. It was as a supplement to his fats if he's eating lean CAFO meats. I'm not in the "Coocoo for Coconut" camp, but it is an inexpensive supplemental fat source, is saturated, tolerates heat well, and is full of MCT's.

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 11:17 PM

Oh, and just a follow-up, Melissa. I don't qualify for food stamps because my wife is Canadian and she is in hte process of getting a green card. That required me and my father to promise in writing that she won't become a "ward of the state" until she is a citizen. If I sign up for food stamps she can get deported.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on June 08, 2012
at 04:34 PM

Yeah, of course coconut oil by itself isn't going to burn calories, you'd use it instead of food to do a protein/carb fast. Eating gallons of it isn't a good idea. :) http://jn.nutrition.org/cgi/pmidlookup?view=long&pmid=1245892

11
A7768b6c6be7f5d6acc76e5efa66464c

on June 08, 2012
at 03:50 PM

I was kind of surprised to find that you have "untreated hypothyroidism"--a fact that should be in your question, and not buried in a comment to one of the answers. It's almost like not revealing diabetes or somehing--the thyroid has everything to do with metabolism, and your metabolism is fairly deranged. Now we have a clue why, at least in part.

I'm just going to be blunt: you simply have to find a way to get your thyroid addressed, or you can pretty much forgot about losing weight. But weight loss isn't your only problem. Untreated hypothyroidism will ravage your body over time. You are young now, but this is the time to deal with it. My thyroid wasn't adequately treated until I was well into my mid-30's, and by then, significant damage was already done that I still struggle with in my 40's. You can expect a long list of ever-worsening symptoms and it can kill you in the end, after years of needless suffering and disability, by heart disease if nothing else.

If you are one of the lucky ones for whom T4-only medications work, you can get levothyroxine for $10/month. If you need a mix of T4 and T3 (many, if not most probably do), like Armour, it's more expensive, but it's so worth it in terms of how you will feel, you will gladly scrimp and save to afford it. Getting hypothyroid under control is a life-changing, game changer. I'm not exaggerating.

It does seem like from your income situation you should qualify for some sort of assistance, but I admit I am ignorant of how these things work. You mention paying $500/month for health insurance--does that get you a prescription benefit?

I recommend browsing previous questions here on PH for lots of threads with great advice on thyroid issues, and plenty of links for more info.

9d43f6873107e17ca4d1a5055aa7a2ad

on June 08, 2012
at 04:11 PM

a-men. more butter, less carbs is NOT going to fix a serious medical condition.

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 10:20 PM

I didn't mention it because there was no way for it to be properly treated, because it is a borderline condition, and because sometimes labs say I have it and other times labs say I don't have it and I haven't had labs in six months.

01b1d3e79ee749740af2dfdfc4854c39

(98)

on June 09, 2012
at 11:06 AM

I highly recommend you check out the following site on thyroid issues. www.StopTheThyroidMadness.com It is an awesome site with wonderful advice and ideas on how to properly treat your thyroid problem.

6120c989fd5b69f42a0834b69b87955b

(24553)

on June 08, 2012
at 11:11 PM

Do you have your TSH numbers? There are two sets of ranges floating around out there. One newer one says .3-3.0 is normal, the old one was .8-5.5 as normal. The outdated one is still used by many labs. If your number is over 3 thyroid medication can be indicated. It also comes in varying doses, so if you are indeed borderline, even by the new standards, a low dose can still be helpful. I never paid more than $16/month for Armour at my highest dose, and as low as $6 when I was tapering off of it.

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 11:15 PM

When I can afford to go to the doctor again I will try and do that.

6120c989fd5b69f42a0834b69b87955b

(24553)

on June 10, 2012
at 04:27 AM

No one should be priced out of getting a TSH blood test. Planned Parenthood and public community clinics can do the blood work for you if can't afford a normal doctor. You say you have insurance, which can be really helpful to clinics because most patients don't have insurance to bill. This is an important part of your health, and the longer you put it off the more damage there will be to repair. It took me nearly 5 years to undo the damage I had done to my brain and get my memory back by having untreated hypothyroidism for nearly a decade.

10
Cc3ce03985eac5ebcbb95fc2329f13b0

on June 08, 2012
at 05:20 AM

I was 325lbs when I started a year ago on paleo. I've lost more than 100lbs. Why are you eating rice? I read Sisson regularly, and he doesn't advise it at all. He says if you're lean, you can eat white rice occasionally. Rice will have a big impact on your blood sugar at your weight.

I don't eat rice or starches at all. I have eggs everyday, bacon a couple of times a week, meat, fresh greens and vegs everyday. I usually eat twice a day, but randomly IF. I would suggest reviewing his diet plan again, tracking your food, and seeing what your caloric intake is.

Also, walk. It's low stress and enjoyable. Walk everyday, and track your progress on gmaps pedometer. It will be hard at first, but take it in small bits. Do a mile everyday for a week, then up it to two, and so on. After few weeks, it will be habit.

The food doesn't have to be expensive. You can buy frozen meat and veggies like spinach and squash in bulk. Frozen is almost as good as fresh.

Please don't give up, or feel bad about where you are. Just keep trying

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on June 08, 2012
at 07:01 PM

Yes, that's true. I generally buy frozen berries for just that reason. I was thinking more framer's market fresh, as there is such an emphasis in the paleo community for organic, etc., but it is just beyond many people's budgets. It is, mine.

A7768b6c6be7f5d6acc76e5efa66464c

on June 08, 2012
at 03:09 PM

Some consider frozen vegetables superior to most fresh ones, since they are picked, cleaned, and frozen quickly--close to where they're grown--rather than languishing on trucks, or under fluorescent lights in produce cases at markets.

5
99ac392257e444e014be6d4da6a900e4

(1036)

on June 08, 2012
at 03:26 AM

Try zero carb and IF. A good friend of mine dropped 135 lbs in less than a year by eating this way. Virtually no carbs and only a 2 hour eating window. No exercise at all. He went from 385 to 250 in about 9 months. He's maintaining at around 230 currently. This method is also very easy on the wallet.

Cbf014e1272e1c092e774c70e78b7890

(300)

on June 08, 2012
at 04:06 AM

I only mention it b/c the whole goal of paleo/primal lifestyle is that it is a lifestyle. something sustainable with tangible benefits that we see on a daily regular basis. And Severe IF, 0 carb, 2 hour feeding window sounds like a recipe that will induce severe binging, or, if someone can sustain it long enough to drop the weight, like it will just result in rapid weight re-gain afterwards (reason being it does not promote sustainable habits that one can fall back on once they have reached ideal weight)... Just my 2cents

Cbf014e1272e1c092e774c70e78b7890

(300)

on June 08, 2012
at 03:37 AM

This doesnt sound sustainable at all

246ebf68e35743f62e5e187891b9cba0

(21420)

on June 08, 2012
at 06:15 PM

IF stands for "I FAILED" for me, as I could never eat enough in the food window and the stress of eating >1000kcal/day halted my metabolism in it's tracks. After a month of IF and virtually NO weightloss (but shitty mood and ice cold fingers/toes), I decided that I'd go "IIF" - Intermittently, intermittent fasting. I probably skip breakfast and lunch 3 times a month now.

Cbf014e1272e1c092e774c70e78b7890

(300)

on June 08, 2012
at 03:40 AM

Edit: I should say "This does not sound sustainable - FOR MOST PEOPLE - at all."

92d67b02a709cad2250f10848f9178e6

(2422)

on June 08, 2012
at 03:58 AM

It may not be good as a long-term solution for most people. But I think this can be beneficial for people with SERIOUS weight issues if used as a temporary strategy.

3
7bf306ada57db47547e9da39a415edf6

(11214)

on June 08, 2012
at 02:14 PM

I recommend the Shangri-La Diet. This is really a technique which is supposed to lower your set point. It is very compatible with paleo. I was also low carb paleo, and I weighed out portion sizes on a kitchen scale. I'd eat one portion and give myself permission to eat another portion twenty minutes later if I was still hungry. I was able to stay around 1500 calories this way.

If I knew then what I know now I'd avoid zero carb, intermittent fasting, and probably have a few more calories a day. I had a massive temptation to lose weight as fast as possible, but zero carb and intermittent fasting just didn't give enough return on investment.

3
92d67b02a709cad2250f10848f9178e6

on June 08, 2012
at 03:31 AM

I am sure other Paleohackers can help you better with their personal experiences with successful weight loss. But I am trying to understand why you've lost only 10 lbs after two years of Paleo. Has your weight been fluctuating? Paleo is not necessarily a diet designed for weight loss. I personally gained some on Paleo. Weight loss is just a positive side effect of restoring the endocrine system (insulin resistance) and learning to eat for true satiety from whole foods.

Calories still count! How many calories are you eating a day? You said you eat lots of fat. How much fat are you eating?

New dietary changes have to be sustained for fairly a long time to see effects. How long did your experiment with no fruit/IF/higher carb last?

65bf1ca7071028018c6d8305d0ddcd76

(3049)

on June 08, 2012
at 06:40 AM

Coffeesnob, I think you hit the nail on the head. I'm a 5"2 female who eats 2000 cals/day.. I think for his height/weight this is too restrictive.

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 04:10 AM

Each experiment lasted about 4 weeks. I would go about 5 days eating these clean and then spend one day eating out. Normally for the 5 days I'd eat roughly 1800-2000 calories and then 3000 on the weekend. The problem is that even eating 2000 calories a day during the week I would remain very hungry and could only stop eating my sheer force of will. My stomach would be full but my body would be hungry. On the weekend I'd feel satiated, but net weight loss would be near nothing.

92d67b02a709cad2250f10848f9178e6

(2422)

on June 08, 2012
at 04:16 AM

Eating 1800-2000 calories for your height and weight is severely undereating... "My stomach would be full but my body would be hungry" sounds like leptin/insulin resistance. Maybe you should check your thyroid like others suggest.

92d67b02a709cad2250f10848f9178e6

(2422)

on June 08, 2012
at 04:16 PM

Even if he's not eating purely paleo, eating 2000 cal a day should definitely result in weight loss. Either he's underestimating his caloric intake or he has other endocrinological issues. I think the latter.

92d67b02a709cad2250f10848f9178e6

(2422)

on June 08, 2012
at 04:31 AM

Maybe you can try leptin reset (http://jackkruse.com/my-leptin-prescription/)?

193f00d53ebcb13940c7a55afc78ad17

(1260)

on June 08, 2012
at 01:13 PM

I think he's only lost 10lbs in a year because he's not really eating paleo. He's eating better than standard, but not paleo.

2
193f00d53ebcb13940c7a55afc78ad17

on June 08, 2012
at 01:35 PM

Dualhammers,

I'm still rather new to Paleo, but I've been around/aware of the diet for quite a while (I have 2 coworkers who are die-hards and my twin brother went paleo over a year ago-- I had to learn about the diet so I could give him lots of sh**). It sounds to me like you are not really eating paleo. Have you tried going all out STRICT paleo for a month? No cheating, no fasting, no binges, no rice/potatoes/dairy/veggie-oils/(at this point, I'd say no fruit either)?

Stop counting calories and macro nutrients. Eat (strict paleo/low carb) until you are full. Then stop eating. Eat again when you are hungry. High fat/protein diets are super filling, so it will be very difficult to over eat. If you concentrate on leafy greens, colorful veggies, and no sugars/starches it's very difficult to get more than 80g carbs a day, but you will get all the vitamins that your body needs. Cutting the carb sources out will reduce your blood sugar and move you toward ketosis.

It may sound crazy/difficult/unfun to eat this way, but it isn't at all. Here is an example of an average dinner/meal for me:

2-years-into-paleo-and-still-350-lbs.--do-i-need-to-go-zc?

Chicken in a white wine/cream/mushroom sauce, steamed (and buttered) cauliflower and asparagus, a spinach salad with bell peppers and tomato (honey dijon dressing), and avacado. It's tasty, filling, and took only 35 mins to prepare (and I started with frozen chicken).

Try it out if you haven't. I'd also advise you walk for 20-40 mins a day. While HIIT is better for a number of reasons, at your weight I cannot see it being possible/advisable. But you need some exercise, so walk-- it's super natural and you'll just feel good after doing it.

11b7b7ba720a5cd43c74a0ef99a16adb

(3448)

on August 28, 2012
at 02:44 PM

I would make one change to your advice: eat till you are no longer hungry. Full means different things to different people. For some, it means eating till you stomach is distended and hurts and you you can't physically put another piece of food in your mouth.

Cc69a51b427eaad36251cce9dcca4d3a

(1074)

on December 24, 2012
at 07:31 AM

that is like just a salad...

2
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on June 08, 2012
at 03:50 AM

I have a blog post on losing weight which I have seen great success with. It might seem counter to what paleo leaders claim but it works and is based on science. http://co2factor.blogspot.com/2012/04/practical-ways-to-lose-fat.html

9d43f6873107e17ca4d1a5055aa7a2ad

on June 08, 2012
at 03:25 PM

Your mom was on a grain free high sugar diet?

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 12:00 PM

My mother followed a similar diet for about 3 years before she ended up with diabetes and then pancreatic cancer that claimed her life. Some people may be able to handle a high sugar diet but I don't think I have the genes for it.

2
E043886254440ec20d47ed07d5a19c4a

on June 08, 2012
at 03:38 AM

What's your average daily temperature? If your thyroid is low, you won't lose weight no matter what you eat

See http://180degreehealth.com/

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on June 08, 2012
at 03:48 AM

Yea except Matt's advice is super confusing. Most of the info that has merit is from Ray Peat(raypeat.com)

D5d982a898721d3392c85f951d0bf0aa

(2417)

on June 08, 2012
at 04:37 AM

I agree with the underlying thought. Lots of us hypothyroid folks just hold onto every calorie like its our last. It's very frustrating. I know it took me about 2 years to finally hit the right dose, and that's only because I had a good endocrinologist who believes in functional medicine. Her metaphor - I'm a very fuel efficient engine. Sigh.

92d67b02a709cad2250f10848f9178e6

(2422)

on June 08, 2012
at 03:47 AM

Which article on that website are you referring to? Are you sure your claim applies to people with serious weight issues? Are you implying that if people with thyroid issues won't lose weight even when they don't eat anything for a long time (like a prolonged fast)?

92d67b02a709cad2250f10848f9178e6

(2422)

on June 08, 2012
at 04:42 AM

Thank you for sharing that, syrahna.

92d67b02a709cad2250f10848f9178e6

(2422)

on June 08, 2012
at 03:48 AM

Which article on that website are you referring to? Are you sure your claim applies to people with serious weight issues? Are you implying that people with thyroid issues won't lose weight even when they don't eat anything for a long time (like a prolonged fast)?

7e6644836cdbcbe2b06307ff7db92d31

(693)

on August 28, 2012
at 12:51 PM

And not suggesting he shouldn't get treatment for an underlying medical condition, just interested in this particular contention.

7e6644836cdbcbe2b06307ff7db92d31

(693)

on August 28, 2012
at 12:48 PM

This guy is a 25 year old male, he's 5'5" and 350 lbs, and he won't lose weight if he has a thyroid problem?? If he doesn't eat any food at all, zero calories, will he eventually expire at 350 lbs?

1
218f4d92627e4289cc81178fce5b4d00

on June 08, 2012
at 09:20 AM

If this question was on the Paleo solution podcast, what would Robb say? he'd say get a full blood panel done. Look at the numbers, or get someone qualified to look at the numbers, track the bio markers for disease. You obviously have some underlying issues. Everyone so far has pretty much given you the kind of advice that has gotten you nowhere in the past 2 years. Get re-started with the basics. What are your iron levels?, thyroid numbers? HDL, LDL Tch, A1C, blood sugar, blood pressure etc etc. Know what you dealing with before going off half cocked with random "n=1 for someone else" advice.

1
0d892cb232c3c7d59699fd10c995595a

on June 08, 2012
at 03:51 AM

How strict has your Paleo been these last 2 yrs? What do you eat when you eat out once a week? If the answers are respectively:"very strict" and "Paleo only, even when I go out once a week" then have some thyroid tests conducted. I doubt it you're that strict though...rice for example is Paleo-ish, however thoughbeit gluten free, doesnt fal into my list of a true Paleo lifestyle (our ansectors didnt hunt/gather rice, its a farmed carby graing product). Count calories too.

1
724f0f45eb53919b8c617c3c1ec5fbc5

(830)

on June 08, 2012
at 03:37 AM

I second the "calories count" answer. Can you summarize what you eat in an average day?

If you were a middle-aged woman, I'd say that you might have a thyroid problem, but I don't know if that applies to young men.

D5d982a898721d3392c85f951d0bf0aa

(2417)

on June 08, 2012
at 04:34 AM

Why not try conventional thyroid? Why let the perfect be the enemy of the good? Thyroid could make a HUGE difference in your weight loss. I couldn't lose worth crap until I got my thyroid up.

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 04:11 AM

I do have Hypothyroidism that I haven't been able to treat. My $500/mo is catastrophic care package and it doesn't cover Armour pills. I took depakote as a child and that pretty much ruined my thyroid.

D5d982a898721d3392c85f951d0bf0aa

(2417)

on June 08, 2012
at 04:38 AM

And unlike Armour, generic thyroid is CHEAP.

E36cb992cf0a5eba8b97a359c15f38b3

(4347)

on June 08, 2012
at 10:38 AM

Do you have a free clinic near you? I'm not sure exactly how much you could get done there, but we have a free clinic in our area that does do visits for chronic conditions. They might be able to help you with thyroid dosage/meds/tests. I know your health insurance doesn't cover basic care, but that kind of clinic can help a lot.

091423a30c0188fbff51e39397e7e056

(384)

on June 08, 2012
at 06:23 AM

Is self dosing generic thyroid a safe idea?

0
743c6f14bdff360777531b6d16a5d4e0

on August 28, 2012
at 10:51 AM

Breathing techniques (see qigong) and exercise! Stop eating junk on weekends. If your too overweight to exercise (which is hard to believe) then breath like you are exercising. Make sure you breath through the stomach and not through the chest as this is probably the most important thing to loose weight and reduce the stress associated with exercise.

8de9776490016df60d49e03f23d656af

(596)

on August 28, 2012
at 06:43 PM

Have you ever had a BMI over 50? Tried to exercise at that point? It's really hard to do.

743c6f14bdff360777531b6d16a5d4e0

(83)

on August 29, 2012
at 01:38 AM

This is just an excuse, no matter how overweight you are you can exercise. Obviously the type of exercise is relative to your situation but you need to start somewhere and simply saying that I cant exercise because im overweight is incorrect. Get an occy strap and pull on that, even use hand squeezers, anything to increase circulation, heart rate and breathing. Dont get me wrong I dont expect a person with a BMI over 50 to go for a jog or get on a rowing machine, but I do expect them to use some initiative to find ways of exercising. Perhaps your understanding of exercise and mine differ!

0
44f0901d5b0e85d8b00315c892d00f8a

on June 08, 2012
at 02:28 PM

Yes, one of the main causes of weight gain is dieting. Dieting makes you fat. As you reduce your food intake to lose weight, your body put itself on 'famine alert'. It gets the impression that food is scarce and therefore it slows down your metabolism to get the best use of the small amount of food it is receiving.

When you say you want to lose weight, what you actually want to lose is fat. If you lose weight rapidly, almost 25 percent of

The reason for this is that your body is actually programmed to hold on to fat. So in times of what your body considers to be a 'famine', it will actually go as far as breaking down muscle and losing water in order to hold on to its fat reserves. Faddy diets suggest that you can lose up to 10 pounds in a week, but remember this: it is physically impossible to lose more than 900g (2lb) of body fat in a week.

Furthermore, if you lose weight quickly by restricting your intake and then go back to eating normally, a much higher percentage of the food you eat is laid down as fat. Why? Because your body wants to build up extra fat stores, in case this type of famine occurs again. There's also the question of metabolism. When you crash diet, your metabolism slows down to conserve energy and make the most out of the small amounts you are eating. What happens when you go back to eating normally? Well, everything you eat is being dealt with at a much slower rate and more fat is stored.

Too much food and not enough exercise

This is the obvious reason, because if you eat more than you burn off then you are going to gain weight. The idea has been that if the number of calories going into your body is less than the calories being used up by bodily activity and exercise, then you will lose weight. Nowadays, we know that the type of calories is also an important factor in this equation. In other words, you need to consider what type of calories you are eating - whether they come in the form of fat, carbohydrates or protein.

35b2cb4d450e5288895c255dfdfff35d

(5828)

on June 08, 2012
at 04:17 PM

Please acknowledge the web site this answer came from.

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Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on June 08, 2012
at 09:47 AM

Try and get more balanced fat intake? Rather than just saturated fats? More nuts, more fish, game and chicken instead of beef all the time?

Wild animals have a breakdown of 1/3 sat fats, 1/3 mono fats, 1/3 poly fats. I am not sure whether this makes a difference to weight loss, but it would seem many "paleo" eaters try and get there fat from saturated fats, rather than from the fatty parts of meats with wild like balances.

Just an idea....

Also, dont eat too many calories prolly. Rice might not be helping? Dunno....Mix your food down with some low starch veges if ur calories are too high...and excercise would be a must - just do low impact, swimming, walking, for a decent period of time every day. IMO no need to avoid fruit, just eat low sugar ones in moderation...

Thats about all ive got. Id stay away from those fast foods, they are drenched in vegetable oils...

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Ec1dc4f8143b6bdaa0ff64fafa55d424

(246)

on June 08, 2012
at 06:51 AM

also try to get in some weight training- even if it is just carrying some tires around the parking lot, building muscle will burn more calories even at rest.

recall the paleo exercise recomendations? Lift heavy things; once or twice a week sprint like your life depends on it.(this might have to wait, but bicycling will give the CV effort and reduce any joint stress.)

you don't have to join a gym; pick up a bike on craigslist/ebay/freecycle; mountain bikes tend to be built a little heavier, to take the shocks, but almost any bike will do as long as it is big enough for your legs to go straight on the downstroke. perhaps a consult with the local bike shop?

anyway-just a few suggestions; hope things work out!

0
B98b68900a924947becccbebef612764

on June 08, 2012
at 03:53 AM

Try this for 2 weeks: first meal: 2 strips bacons cooked in coconut oil and 4 eggs any way you wants in coconut oil with bacon rendering

2nd meal: 1 lb grass-fed ground beef cooked with those ingredients; Coconut oil, Bacon(chopped ends and pieces from TJ's), Onion and Garlics plus spices/herb of your choice… you cook it any way you want, hamburger, meatzza whatever…

I didn't exercise much, just minimal exercise like squat, walk and I ride bike often because it's my main mode of transportation for doing errands, recreation, food shopping, outing etc… (I am in late 40's)

For me it's like $60 a week on those foods I mentioned above. (every sunday, I go to Golden Corral for breakfast buffet: med-rare steaks, pork steaks, ham, split sausage, sausage patty and bacons… unsweetened iced tea and water. All the rest they offer are craps….)

I went from waist 38 to 31/32 in less than a year.

I created this doc for my friends on facebook: http://is.gd/paleo a great compendium on Paleo Lifestyle. Good stuff… I haven't purchased any books on paleo… I just use the internet for all the info I need on Paleo Lifestyle.

I hope you find a solution that will trigger weight loss and burn fats faster….

8960effe0a2d790a15f343be0ca8d52e

(50)

on June 08, 2012
at 05:15 AM

So you do zero carb? There is no doubt you will lose weight eating zero carb but I am not convinced it is a good idea to do for very long.

De9cfdb47ff142453b62bc145e44f9c4

on June 08, 2012
at 03:53 PM

There always room for doubt. I've been eating less than 50 grams of carbs for a day for over two months with no net weight loss. I gained 15 pounds in the first month and have lost it but I'm holding steady at my starting weight. I am almost ready to throw in the paleo towel and go back to medifast.

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