1

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Constructive food diary criticism required for a newbie

Answered on August 19, 2014
Created August 13, 2013 at 2:52 PM

Hi All,

I have only been eating paleo for two weeks, mainly to assist with the hormonal imbalance and symptoms of PCOS (acne, irregular cycles, skin tags) and to lose some 30lb of baby weight as I just had my first daughter 10 weeks ago.

I was pleased to see I had dropped 5lb in 8 days. But now it has gone back on again. Is there an explanation for this? Also do I need to be in Ketosis in order to lose weight? I hope not, it makes me miserable.

I want to make sure that I am doing this right, so if anyone is willing to have a look at a typical day's food below and critique it, I would be grateful.

Female Age 29 5ft 4in 179lb

Calorie goal 1,400 per day and maximum 80g carbs Exercise: Approx 1 hour walk with buggy 3x per week

Breakfast-2 hard boiled eggs- or -2.5oz leftover roast free range chicken-

Mid-Morning Snack -Nakd Berry Delight Bar- or -Apple and 8 almonds-

Lunch -3oz roast free range chicken, bowl of salad leaves and spinach, EVOO and balsamic dressing- or -Mixed roast veggies (peppers, mushrooms, courgette, onion) and homemade lamb burger-

Afternoon Snack -200ml Almond Milk decaff coffee- or -Baked vegetable chips with lard (carrot, parsnip, beetroot)

Dinner -3oz steak fried in butter with herb rub, roasted cauliflower and broccoli) or -Salmon steak with mixed salad veggies and leaves, EVOO and balsamic dressing)

Evening snack -Strawberries and blueberries with small handful of nuts/seeds and coconut milk- or -Nakd bar- (if I didn't have one earlier in the day)

Many thanks TwoSteps

F3b82957e5673b0edaa2450a9d16ed87

(15)

on August 13, 2013
at 08:52 PM

Congrats on the birth of your baby :) I did wonder about pregnancy hormones slowing my loss down. Good to know I'm not the only one!

F3b82957e5673b0edaa2450a9d16ed87

(15)

on August 13, 2013
at 08:51 PM

Really helpful, thank you :)

C45d7e96acd83d3a6f58193dbc140e86

on August 13, 2013
at 08:19 PM

Fructose is labeled a carb but is treated more like a fat in the body. Fat burns best in the Karen's cycle in the flames of some carbohydrates. Ketosis can be very draining on the hormone systems of some people.

1f9b52f29960095986234231d91e1967

(529)

on August 13, 2013
at 06:37 PM

Ah, I had read awhile ago about fructose provoking more of either an insulin or weight-gain response than other carbs (and often being a big barrier to weight loss) while researching weight loss, but I am unsure how it might compare to, say, rice or starchier veggies. There are also many n=1 cases in which carbs stall weight loss, and many in which low to moderate carbs seem to allow for ongoing semi-rapid weight loss. // I am bit curious as to why ketosis is so unpleasant, though it is actually quite easy to eat low-, mid-, or high- carb without going into ketosis, either way.

1f9b52f29960095986234231d91e1967

(529)

on August 13, 2013
at 06:26 PM

--stuffing.) // // Either way, mid- to high- intensity movement 2-3 times/week (& general vitality/anti-sedentariness/pervasive low-intensity movement) does seem quite crucial, and might help regulate appetite as well.

1f9b52f29960095986234231d91e1967

(529)

on August 13, 2013
at 06:25 PM

This seems like a fairly solid answer, though some seem to struggle with more carbs. But, if ketosis or less carbs are uncomfortable, upping food intake or carb intake might be a good start. // Conversely, from many n=1 observations, some seem to be comfortable on or often eat less than 1,800-2,000 kcal/day. Unsure why this is, but 2,000 kcal/day could honestly be more fluid than fitting all peoples and metabolisms. (I've done fairly little research in regards to this, though. So, more a thought to keep in mind/watch if upping calories to try to get closer to 2,000 is uncomfortable or feels--

1f9b52f29960095986234231d91e1967

(529)

on August 13, 2013
at 06:19 PM

This seems like a fairly solid answer, though some seem to struggle with more carbs. But, if ketosis or less carbs are uncomfortable, upping food intake or carb intake might be a good start. Conversely, from many n=1 observations, some seem to be comfortable on or often eat less than 1,800-2,000 kcal/day. Unsure why this is, but 2,000 kcal/day could honestly be more fluid than fitting all peoples and metabolisms. (I've done fairly little research in regards to this, though. So, more a though to keep in mind/watch if upping calories to try to get closer to 2,000. // // Either way, mid- to

C45d7e96acd83d3a6f58193dbc140e86

on August 13, 2013
at 04:03 PM

You are still not eating enough. Walking with the buggy is a good start to the low intensity exercise I mentioned.

F3b82957e5673b0edaa2450a9d16ed87

(15)

on August 13, 2013
at 03:47 PM

Thanks Binks. A Nakd bar is raw pressed fruit and nut bar with no added anything.

F3b82957e5673b0edaa2450a9d16ed87

(15)

on August 13, 2013
at 03:45 PM

Thank you Emily :D As mentioned in above comment, I was unable to breastfeed so that isn't a factor. None of my pre-pregnancy clothes are anywhere near fitting me, as I mentioned I am 30lb above my goal weight at present. It is hard to use clothes as an indicator as I am still holding fat stores around my middle and hips from the pregnancy so nothing fits like it used to. So other than upping my calorie intake and carb level, is there anything else I am doing wrong?

F3b82957e5673b0edaa2450a9d16ed87

(15)

on August 13, 2013
at 03:41 PM

I was unfortunately unable to breast feed as the PCOS meant that I wasn't producing enough milk, so that isn't a factor when looking at my calorie allowance. Re: Exercise, I am walking with the buggy for at least an hour three times a week, do you think that is enough?

721c5da8e761f101e04037e85f6e1236

(396)

on August 13, 2013
at 03:32 PM

Your food plan looks fine (although I don't know what a Nak'd bar is). This looks like plenty of food, and, no you do not need to be in ketosis to lose weight. If you find that the weight isn't coming off after a month or two, you may want to consider dropping one of your fruit/nut snacks.

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4 Answers

1
Fd7b128cf714044a86d8bd822c7a8992

(4292)

on August 13, 2013
at 08:46 PM

I agree with everyone else. 1400 calories is not enough. Slow and steady wins the race for weight loss. I like to look at it from the Perfect Health Diet's point of view, where their first rule is "be well nourished," and only after that do they start talking about calorie deficits. It's much easier to be well nourished on 1600 or 1700 calories and you WILL still have a deficit, especially if you're also walking. Just to give you an idea, I'm about your height, and I'm maintaining 125# at over 2,000 calories a day. It's normal to gain weight during pregnancy, so don't panic and freak out about it; just take it slow and easy and you'll be much better off in the long term.

I would suggest:

-More bone broth, more organ meats, more bone-in fish (for calcium). These are all extremely nutritious and pack a lot of nutrients per calorie. Organ meats are prized by traditional cultures all over the world for pregnant women, and I'd bet they're just as healthy for recovering from the heavy nutritional demands of a recent pregnancy. I'd especially suggest liver, bone marrow, and roe (fish eggs). If you want some ideas for cooking these things, I'm happy to share.

-Sweet potatoes or another Paleo carb. Especially if your energy feels low. This can actually help improve weight loss because the starch is a signal to your body that "there's no famine here; it's safe to lose fat instead of holding onto it." You do not need to be in ketosis to lose weight; if it makes you miserable, don't do it.

-More dark green leafy vegetables. Kale, Swiss chard, etc. These are just super nutritious.

Again, I think the most important thing right now is to give yourself the best nutrition you possibly can and be very gentle with your body. It might mean slower weight loss progress, but it's so much healthier in the long run.

F3b82957e5673b0edaa2450a9d16ed87

(15)

on August 13, 2013
at 08:51 PM

Really helpful, thank you :)

1
B9510932ce7d8b09f68e6e87250f67de

on August 13, 2013
at 04:01 PM

I just had my first baby at the end of March and though I tried Paleo as a means to lose weight afterwards, I noticed my body wouldn't let me lose till she was over three months. I wonder if, breastfeeding or not, your body wants to maintain a certain amount of fat as a safeguard until your baby is a little older. After a while I noticed I had dropped a few pounds without trying so I started up Paleo again (with the addition of some starches like sweet potatoes, or even white potatoes, corn or rice occasionally, and some dairy) and have lost 8 lbs in 4 weeks. It must be so frustrating to eat as well as you do and not have consistent weight loss but I agree with what other posters said- weight naturally fluctuates, adding some calories or carbs may help, and in my opinion, it may just be a little too soon. Stick with it though and see what happens, it's a great way to eat no matter what!

F3b82957e5673b0edaa2450a9d16ed87

(15)

on August 13, 2013
at 08:52 PM

Congrats on the birth of your baby :) I did wonder about pregnancy hormones slowing my loss down. Good to know I'm not the only one!

1
C45d7e96acd83d3a6f58193dbc140e86

on August 13, 2013
at 03:20 PM

First off, you are starving yourself at only 1400 kcal per day, and if you are breast feeding, that in and of itself requires quite a bit more calories. When your body enters starvation mode, it will try to hold onto any fat stores that are already there by reducing your metabolism to a snail's pace. That will do more damage to your hormones. You do not need to be in ketosis to lose weight, and I would recommending you eat more kcal, and probably double your carb intake as well. Now to further help our weightloss goal, mix in 2-3 days of some medium to high intensity exercise, along with as much low intensity exercise that you can do.

C45d7e96acd83d3a6f58193dbc140e86

on August 13, 2013
at 08:19 PM

Fructose is labeled a carb but is treated more like a fat in the body. Fat burns best in the Karen's cycle in the flames of some carbohydrates. Ketosis can be very draining on the hormone systems of some people.

1f9b52f29960095986234231d91e1967

(529)

on August 13, 2013
at 06:19 PM

This seems like a fairly solid answer, though some seem to struggle with more carbs. But, if ketosis or less carbs are uncomfortable, upping food intake or carb intake might be a good start. Conversely, from many n=1 observations, some seem to be comfortable on or often eat less than 1,800-2,000 kcal/day. Unsure why this is, but 2,000 kcal/day could honestly be more fluid than fitting all peoples and metabolisms. (I've done fairly little research in regards to this, though. So, more a though to keep in mind/watch if upping calories to try to get closer to 2,000. // // Either way, mid- to

1f9b52f29960095986234231d91e1967

(529)

on August 13, 2013
at 06:25 PM

This seems like a fairly solid answer, though some seem to struggle with more carbs. But, if ketosis or less carbs are uncomfortable, upping food intake or carb intake might be a good start. // Conversely, from many n=1 observations, some seem to be comfortable on or often eat less than 1,800-2,000 kcal/day. Unsure why this is, but 2,000 kcal/day could honestly be more fluid than fitting all peoples and metabolisms. (I've done fairly little research in regards to this, though. So, more a thought to keep in mind/watch if upping calories to try to get closer to 2,000 is uncomfortable or feels--

F3b82957e5673b0edaa2450a9d16ed87

(15)

on August 13, 2013
at 03:41 PM

I was unfortunately unable to breast feed as the PCOS meant that I wasn't producing enough milk, so that isn't a factor when looking at my calorie allowance. Re: Exercise, I am walking with the buggy for at least an hour three times a week, do you think that is enough?

C45d7e96acd83d3a6f58193dbc140e86

on August 13, 2013
at 04:03 PM

You are still not eating enough. Walking with the buggy is a good start to the low intensity exercise I mentioned.

1f9b52f29960095986234231d91e1967

(529)

on August 13, 2013
at 06:26 PM

--stuffing.) // // Either way, mid- to high- intensity movement 2-3 times/week (& general vitality/anti-sedentariness/pervasive low-intensity movement) does seem quite crucial, and might help regulate appetite as well.

1f9b52f29960095986234231d91e1967

(529)

on August 13, 2013
at 06:37 PM

Ah, I had read awhile ago about fructose provoking more of either an insulin or weight-gain response than other carbs (and often being a big barrier to weight loss) while researching weight loss, but I am unsure how it might compare to, say, rice or starchier veggies. There are also many n=1 cases in which carbs stall weight loss, and many in which low to moderate carbs seem to allow for ongoing semi-rapid weight loss. // I am bit curious as to why ketosis is so unpleasant, though it is actually quite easy to eat low-, mid-, or high- carb without going into ketosis, either way.

0
E4d559cadc79b97eb269c1176c32a545

on August 13, 2013
at 03:39 PM

Congratulations on your baby! I agree with the above poster. If you are breastfeeding, please consult your doctor about how many calories you should be consuming for your child's health.

1400cals is not very much. If you are eating that little and gaining weight, then maybe your body is trying to hold onto the calories you are eating.

How does your body feel and how do your clothes fit? I would advise against stressing about the number on the scale. Weight is such a ridiculous measure and if you're like me, it fluctuates 3-5 pounds PER DAY. The mirror tells me more about if I am gaining/losing than anything.

F3b82957e5673b0edaa2450a9d16ed87

(15)

on August 13, 2013
at 03:45 PM

Thank you Emily :D As mentioned in above comment, I was unable to breastfeed so that isn't a factor. None of my pre-pregnancy clothes are anywhere near fitting me, as I mentioned I am 30lb above my goal weight at present. It is hard to use clothes as an indicator as I am still holding fat stores around my middle and hips from the pregnancy so nothing fits like it used to. So other than upping my calorie intake and carb level, is there anything else I am doing wrong?

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