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Paleo Weight Loss Tips

Answered on November 06, 2013
Created October 15, 2013 at 2:16 AM

Are there any foods that are "paleo" that you discourage people from eating when they're trying to lose weight? Nuts? Full fat dairy (I've noticed I really don't react poorly to dairy, so I guess you'd call me "Primal, not Paleo"). I'm paleo, "sugar free" for around 2 weeks now, but while my skin is clearer and my energy levels are more regulated, I'm still not losing weight, which is incredibly frustrating. Does this sound like a decent plan:

Breakfast: egg and 2 slices Applegate Farms reduced sodium bacon

Lunch/Snacks: 1/2 cup full fat plain yogurt with green tipped banana, 2 hardboiled egg whites (can't stand the taste of boiled yolks), 24 almonds

*I don't technically have a lunch break at work, so I'm sort of forced to snack throughout the day. I'm extremely active at my job (it's athletic by nature)

Di: 1 serving of meat, fish or eggs (like 4 oz ground beef or a small chicken breast), lots of non-starchy veg

This is a slightly altered version of what I've been doing for the last 2 weeks (I was eating a LOT more almonds, some almond butter after dinner and no hardboiled eggs)

I drink black coffee (unless it's iced, in which case I add a bit of cream) and unsweetened tea. I also drink a lot of plain and unflavored sparkling water. I'm a short, small-boned female and hope to lose 10-12 lbs. I'm not overweight at the moment, but would like to increase muscle mass and lose body fat. In addition to my very active job, I do a tiny bit of cardio (like 10-15 minutes of jogging; helps me wake up) and some light weights and abs when I wake up in the morning. My lowest weight ever is around 90 lbs (too small, and I don't want to get that low again) and my highest is 120. I'm currently 108 and aim now aiming for 95-98 (numbers my doctor, who encouraged me to go Paleo in the first places, approves of based on my height. She thinks I was eating too much sugar, especially fruit, which is why I did the 21DSugarDetox)

543a65b3004bf5a51974fbdd60d666bb

(4493)

on November 04, 2013
at 08:30 AM

vlc diets (carbohydrate restriction) tend to result in lower serum/plasma levels of the thyroid hormone triiodothyronine (T3), now whether that means a slower metabolism, i don't know...

http://paleohacks.com/questions/78343/is-lowered-t3-resulting-from-a-low-carb-diet-problematic

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 16, 2013
at 04:52 AM

Yeah I am under a ton of stress and have had insomnia for years. I'm extremely active but only sleep 5-6 hours a night (and I do NOT thrive...I'm exhausted all the time). I bet my cortisol is out of control but my job is incredibly stressful and I'm anxious by nature :(

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 16, 2013
at 04:50 AM

I had my thyroid hormones checked recently because of lots of weight gain (around 20 lbs in 2 months this summer) and they came back normal, which was a disappointment since I desperately wanted an answer as to why I gained so much :( I know females carry more fat naturally, but I'm an athlete and I feel my best around 10% body fat I think (I've gone down to 8 before). So now I'm really focusing on lots of fat to help lose the fat...hoping that'll work!!!

Medium avatar

on October 15, 2013
at 03:50 PM

Yes they are delicious and also very caloric. I know we don't have to canonically count calories here, but for me it doesn't work like that! I have to keep track of them, otherwise I gain weight very quickly.

Think that nuts and seeds have roughly 500 kcal per 100 gr.. And believe me, 100 gr is not that much if you don't count them:)))

Also remember that seeds are like nuts and they can stall you.

I am sure you'll lose weight after a couple of days after trying to stop them...

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 15, 2013
at 02:39 PM

I'll cut almonds for a bit and see how that goes! I don't keep them in the house (only at work, since I find them so tempting). Damn, why are nuts so delicious?!?

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 15, 2013
at 02:38 PM

I do plan to start lifting some heavier weights. Back when I was very thin, I got away with having toned looking arms just by lifting VERY light stuff, but now I'm not getting any definition or extra strength. So I'm going to research tonight on more exercises. THanks for the info! I'm going to experiment with cutting the almonds

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10 Answers

0
B5141236ad924674a96803ee1ccccaf1

(485)

on November 06, 2013
at 05:14 AM

I hope you are counting your snacks wrong or that iced coffee better have a cup of cream in it because girl you are starving yourself. I would be delustional to think one could build any muscle mass on this meger diet.

Bump that breakfast to 3 eggs and some roasted veggie, make extra for lunch and add a can of tuna. Learn to love that yolk and Beef up dinner to while your at it. A well fed body will find equalibrium, a well starved body will fight for every once of fat.

Let be frank, diet screams orthorexia and self sabotage.

Starvation habits die hard. As a 25 year old male 6'2" who once weighted 125 pounds will tell. I sincerelly hope yours do.

0
70b4000e1eeb635306d4e72d67d59657

on October 24, 2013
at 06:03 AM

WHY SO MANY DIET AVAILABLE IN THE MARKET.........

PALEO

ATKINS

AND HCG AND I THIK HCG DIET IS HORMONAL AND BANNED IN USA.

0
F405f666c78f0c1164752900c7844a45

on October 16, 2013
at 11:03 AM

You are going to get nowhere without proper sleep.

Sleep tips from most important to least important.

1. Go to bed the same time every night even weekends.

2. Sleep in a pitch black room/ use a face mask if you can't, sleep in a quiet room as well.

3. For the last couple of hours do something relaxing and not stimulating like watching a movie or browsing the net, they provide too much stimulation. I read under a low light for an hour before bed. You basically need to relax and not stimulate your mind/ emotions too much.

5. No caffeine after 2pm, maybe even midday if you go to bed early.

6.. In general do not eat 2-3 hours before going to bed, it interferes with GH release at night.

Do not drink lots of water before going to bed, if you have to wake up to pee you drank too much too late.

7. Use red lights/ low levels/ orange glasses for 2hrs before bed. This blocks/ restricts blue light which suppresses melatonin (the hormone that makes you sleepy), orange/ red light does not suppress melatonin. This is one of the most effective solutions but requires a little more effort (that's why I put it last). http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2012/May/blue-light-has-a-dark-side/

If you do a truly ketogenic diet your body will switch over to using ketones for fuel instead of glucose. Ketones are made from fat, glucose is made from carbs. Restricting your carb intake can definitely help but there are many other more important factors to take care of first. People have been losing weight on all sorts of diets, low carb is only one way. Going VLC for long periods of time like 6months can mess with your hormones.

If you don't sleep well, you are stressed out and you throw lots of exercise on top of that your cortisol is going to be through the roof. Exercise is a stressor and must be used carefully.

As I have said focus on getting proper sleep, reducing stress, getting nutritional dense whole foods, small amounts of exercise. These factors are the basis of health and they all have huge impacts on weight loss. Use marksdailyapple.com as a go to guide, he normally puts out good information on most topics.

0
Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 16, 2013
at 05:05 AM

Does the body retaliate against too little carbs just like it'll slow down its metabolic rate if you consume too few calories? I thought my body would switch over to burning fat and protein more than carbs, but perhaps I misunderstood or didn't apply this info properly?

543a65b3004bf5a51974fbdd60d666bb

(4493)

on November 04, 2013
at 08:30 AM

vlc diets (carbohydrate restriction) tend to result in lower serum/plasma levels of the thyroid hormone triiodothyronine (T3), now whether that means a slower metabolism, i don't know...

http://paleohacks.com/questions/78343/is-lowered-t3-resulting-from-a-low-carb-diet-problematic

0
F405f666c78f0c1164752900c7844a45

on October 15, 2013
at 06:10 PM

You need to preserve/ build muscle mass and lose body fat. This will give you the most aesthetically pleasing body, think athletic and toned. 'Losing weight' implies just losing total body mass, which would make you look like a starving person, weak and tired.

Focus on things that promote a good body composition. Things like weight lifting and interval training, eating good food, proper sleep, carb cycling, low stress etc. Explore what these areas E.g. Is your weight lifting routine too long/ too short? are the exercises productive? Are you working with enough intensity? Are you sleeping well? What does good quality sleep mean? How do you get that? What is good food? How much/ what types of food do you need to keep you satisfied? Are you stressed all the time? How do you reduce that?

I am saying focus on the big areas of health: Food quality, sleep, water, proper exercise. This will give you a good body. If you have addressed all these areas and are still not progressing then check out things like carb cycling.

This is important: Weight loss/ getting a better body is NOT simply reducing food intake, or reducing carb intake (although these things may help). It is about the biochemical environment of your body. The hormones your body produces tells your body how to be. E.g. If you have high cortisol from too much exercise/ too little sleep/ high stress lifestyle your body is prone to storing fat and breaking down muscle. The reason why carb intake count is not because of the sugar it is because of what the sugar does to your hormones - insulin.

Anyways, focus on what promotes health and vitality and you get your ideal body.

Food, water, sleep, stress, light.

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 16, 2013
at 04:52 AM

Yeah I am under a ton of stress and have had insomnia for years. I'm extremely active but only sleep 5-6 hours a night (and I do NOT thrive...I'm exhausted all the time). I bet my cortisol is out of control but my job is incredibly stressful and I'm anxious by nature :(

0
3491e51730101b18724dc57c86601173

(8395)

on October 15, 2013
at 04:53 PM

Being too low in calories can stall weight loss as it downregulates the thyroid to preserve body fat. Try adding some good fats in to revv up your metabolism. And recognize that being female your body wants to hold on to a little extra body fat in case you get pregnant. So the scale may not reach your goal--your body will waste muscle before it gives up that last bit of fat.

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 16, 2013
at 04:50 AM

I had my thyroid hormones checked recently because of lots of weight gain (around 20 lbs in 2 months this summer) and they came back normal, which was a disappointment since I desperately wanted an answer as to why I gained so much :( I know females carry more fat naturally, but I'm an athlete and I feel my best around 10% body fat I think (I've gone down to 8 before). So now I'm really focusing on lots of fat to help lose the fat...hoping that'll work!!!

0
Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 15, 2013
at 02:37 PM

Thanks for the answer... I have to eat them on the go so I hardboil the eggs the night before. As you can see in my post, I do love the taste of yolks (eat it at breakfast and sometimes do poached or fried eggs over salad or veggies for dinner)

I know I'm not losing weight because I can't fit into my old clothes, and the ones that do fit aren't getting any looser. Will being too low carb make me hold onto weight? I always thought figure competitors and people like that ate super low carb even when they were exercising a lot (not that I'm trying to get a figure competitor body)

(the comment thing isn't working)

0
Medium avatar

on October 15, 2013
at 01:49 PM

While I was doing atkins I remember that people said that nuts are guilty to stall people.

And I am sure it is true for some people!!

I would try to cut them and see what happens...!

Medium avatar

on October 15, 2013
at 03:50 PM

Yes they are delicious and also very caloric. I know we don't have to canonically count calories here, but for me it doesn't work like that! I have to keep track of them, otherwise I gain weight very quickly.

Think that nuts and seeds have roughly 500 kcal per 100 gr.. And believe me, 100 gr is not that much if you don't count them:)))

Also remember that seeds are like nuts and they can stall you.

I am sure you'll lose weight after a couple of days after trying to stop them...

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 15, 2013
at 02:39 PM

I'll cut almonds for a bit and see how that goes! I don't keep them in the house (only at work, since I find them so tempting). Damn, why are nuts so delicious?!?

0
Medium avatar

on October 15, 2013
at 01:35 PM

@cl101 Based off the sample eating plan that you've listed, it all looks good to me. Like @drmysi has mentioned above, you can't rely on the scale for weight loss (for many reasons, which include, but are not limited to: muscle weighs more than fat, and your weight naturally fluctuates from day to day based on your food and water intake, as well as your activity level.)

If you want faster results, try Crossfit, or HIT workouts. (The high intensity to low intensity will give you results faster than chronic cardio). Start lifting weights (But make sure you have a qualified instructor or you're at risk for injury).

As far as food goes... 24 almonds seems like a lot to me. They're full of good fats, but they are calorie dense. Maybe bring that number down to 12 almonds, and make kale chips to bring with you to munch on instead of the other 12 almonds?

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 15, 2013
at 02:38 PM

I do plan to start lifting some heavier weights. Back when I was very thin, I got away with having toned looking arms just by lifting VERY light stuff, but now I'm not getting any definition or extra strength. So I'm going to research tonight on more exercises. THanks for the info! I'm going to experiment with cutting the almonds

0
F405f666c78f0c1164752900c7844a45

on October 15, 2013
at 11:23 AM

The reason you can't stand boiled yolks is because the fats in the yolk when cooked turn rancid and oxidise. Rancid and oxidised fats are very bad for the body, the body knows this and it tells you should not eat this, that is why they taste bad.

Literally 90% of the nutrition is in the yolks, the whites are just protein. Soft boil the eggs and eat the whole thing, or you could VERY gently fry them leaving the yolks still runny.

DO NOT rely on the scale for weight loss, the leaner you become the less meaningful it is. Body fat is not the only thing that determine weight. Muscle mass and water retention effect it. You also vary throughout the day and this is not consistent. The only way you could get a somewhat decent measurement would be weigh yourself everyday then calculate a rolling average based on the past 7 days. So your 'weight' would be the past 7days averaged. Just take pictures of yourself, focus on body composition not weight.

As for your plan. Stop the cardio and 'light weights' they are not going to do much for weight loss. Do interval training (20mins) or/and weights(45mins) 2-3 times a week in total. In general exercise is for promoting health rather than weight loss. Diet is how you loss weight.

The diet looks good, I would say keep it lowish carb apart form after workouts have some rice/ sweet potatoes. You need to sort out your marcos and rough portion sizes.

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