6

votes

Hack my non-weight loss

Answered on August 19, 2014
Created August 19, 2011 at 1:15 PM

Sorry if this seems repetitive. I have read around and did not find answers to my issue. Also, I have given alot of details, figure better to give them first :)

Female, 23, 5'7 / 170 cm, hypothryoid (medicated, good levels), work at a desk, sleep 7/8+ hours a night, basically no stress, no other meds then 1 for thyroid.

I am almost a month into this new way of eating. Before I have been avoiding gluten, and could/can only tolerate small amounts of sugar. The only big change for me eating Paleo has been that I don't eat rice and potatoes anymore and have cut out the small amount of sugar I was getting. Besides needing to exercise abit more (need to add sprints and weights), why am I not losing weight? I have been IF 2-3x per week. I have not lost a pound in this month of being strict, and have a goal to lose 100lb/45kg

Breakfast (don't always eat it though, only if I am hungry)
2-3 slices bacon, 2 eggs, fried in bacon fat

Lunch
handful lettuce, 1/2 avocado, 10-20 grams cheese (swiss or feta), 1 cup/handful of roasted chicken off the bone, 1 soft boiled egg, Olive oil, 2 Tbs

Dinner
300 grams swine, saut??ed veggies in butter (bell pepper, onion, carrots, eggplant, squash, mushrooms)

Snacks
Few handfuls of cherries, strawberries, other berries or an apple or a banana or some almonds with raisins or a small chunk of smoked cheese or homemade yogurt, with whey strained off

Drinks
Water, Kombucha with ginger - unsweetened, Tea, Occasionally fresh juice(1 cup)

Exercise
around 30 minutes walking daily
occasional run to catch the bus
**I know I need to add sprints and heavy lifting, I do carry heavy groceries home from town 1 time a week, but I know it is not enough. But I know I am not gaining muscle now, so that is not offsetting the scales.

I am averaging 1500 - 2000 calories. 40-100 carbs, 90-140g protein, and 100-150g fat per day. I do allow myself either a few beers/wine or some dark chocolate on friday or saturday.

I was drinking milk the first week, but have since decided to cut it. I am only taking dairy when I can strain the whey off - ie. cheese, yogurt,ect. I have no plan to cut out the dairy, because the thyroid meds I am on are really bad on the bones.

I am abit confused as to what to do, I have read around on this site lots. I think I got more confused. Do I have to much protein? To much fat or calories? Or is it really that I am not spiriting?

Edit/Addition:
I do cook with Coconut oil. I also eat fish at least 2x a week. My IF days are generally not planed. It goes more of it I wake up not hungry then I dont eat and make a point to hold off till lunch. I do salt my food. I do drink lots of water, recently I feel I cannot get enough! I am normally not hungry for snack, just a few times a week. I take cod liver oil too.

F3e312545761ab663e37e6c2d5c831ea

(1049)

on August 23, 2011
at 02:49 PM

Honestly, I didn't ever even do the full 21 days - I've found that around 14 my taste buds and cravings subside and I'm able to move out of it easily. It's the whole n=1 concept, I'd work on getting passed those cravings (however long it takes) and then an occasional fruit or dark chocolate will seem like a treat rather than a necessity and you'll appreciate it much more :)

7255a87872b75e6f691d84dca769b87e

on August 20, 2011
at 08:30 PM

@Loon, can I have a link?

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 06:10 PM

I live in the south of Norway, I am working on finding a doc. My current doc imo is just about giving meds and not listening to me about how I want to heal my body - not medicate it. I just got a lead from Dr. Hexebergs Klinikk in Northern Norway - I will be speaking on the phone with them soon. What types of test should I get? (I know this might be on your site, I just found it so have not gotten to read that far yet)

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 06:05 PM

Yeah, ok out with the lovely avocado for awhile then.. i can handle that, just need to figure out my lunch routine now.

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 06:03 PM

Thanks for the tip @The Loon, I am reading through them now. Seems I have a lot of learning to do still :)

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 04:14 PM

Thanks Shari, will do!

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 04:11 PM

Stacy, did you just cut it out for 21 days? I can handle that, I just dont want to go years without fruit :P

8949bf87b0e0aefcad10f29975e4fa2b

(8989)

on August 20, 2011
at 03:31 PM

Please read the leptin thread that Quilty mentions on MDA before trying IF.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on August 20, 2011
at 03:30 PM

Excellent Fonda. You know your body best. Thyroid disease even when optimized does make it much more difficult to navigate the path towards weight loss. My main point was just to be open to different ideas on the changes to make and it seems you are which is great. Just keep listening to your own body and to people who have walked this path before you and been successful and from that you can figure out what makes sense for you. Of course what makes sense doesn't always turn out to be quite right but using your intuition is a great way receive guidance on your journey.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on August 20, 2011
at 03:29 PM

Nice Answer! Great work.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on August 20, 2011
at 03:24 PM

Great answer mem! I agree about dropping the IF for now. Fonda on the avocado I would go without for now as mem suggests BUT use it as a treat if you start feeling unhappy with your food. You will have feelings of deprivation popping up especially at the beginning. Avocado can be one of those foods that you decide to eat at just such times as a treat. Acceptable on the plan but perhaps not optimal for you right now. KWIM?

7255a87872b75e6f691d84dca769b87e

on August 20, 2011
at 03:16 PM

That kind of intermittent fasting works for alot of people (I personally love to skip breakfast daily) but perhaps you want to kick it up a notch with 24 hour fasts. Here's a good post by Dr. Eades (low carber, not sure how paleo he is) about a personal experiment with fasing: http://www.proteinpower.com/drmike/intermittent-fasting/fast-way-to-better-health/ It has a good chance of reducing your calorie intake but not in a "oh, I'm on a diet, I can only eat celery" way - you'll just be physically unable to eat 2000 calories a day unless you stuff yourself in your few meals a day.

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 12:54 PM

oh that sounds lovely! I will give it a try.

Cbb1134f8e93067d1271c97bb2e15ef6

on August 20, 2011
at 11:51 AM

Winter squash is a high starchy carb veg. Summer squash (little yellow crook necks) are ok or zucchini, ok. Goodgle vegetable carbohydrate counts and get really familiar. Also, at this point in time, go with absoulte counts not minus fiber counts. You can see how minus fiber works for you later. Diff for diff people.

Cbb1134f8e93067d1271c97bb2e15ef6

on August 20, 2011
at 11:48 AM

Avocado is great once you get farther along. Give it at least 2 weeks to a month without it, while you are shooting for 20gms or less of carbs to begin with. Very overweight ppl (per research study) often take up Vitamin D poorly and thus may have extrememly low Vit D levels. Could have it checked. Would be a good thing.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 20, 2011
at 11:13 AM

Anyone who is substantially overweight is carrying around that weight every day - essentially carrying a 100 lb weight vest. That requires additional calories in itself, until some of it comes off.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 20, 2011
at 11:09 AM

We've all talked about the cutting of certain items, but IMO if the OP is staying at 2000 calories/day, I'd substitute in more of the healthy fats & proteins plus leafy greens & other good micronutrient sources rather than lower calories yet. I wouldn't go that route unless all else failed, including adding weights, walking, checking more into the hypothyroid issue & .... (The Quilt type stuff). It can be difficult to get all your micronutrients below 2000. I stay at @1500 (older, shorter, not as much to lose) and it really takes tight food selection to get everything even on average.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 20, 2011
at 11:01 AM

Much better at that age, weight and height to tighten up the carbs, dairy, O6 sources,fruits & nuts and add weights when possible than to cut calories too much. That awful starved feeling doesn't help anyone lose weight.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 20, 2011
at 10:52 AM

I am not trying to get rid of the olive oil entirely; I love it far too much, but to reduce my intake per day. Norwegian salmon! Oh I envy you all the wonderful fish.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 20, 2011
at 10:50 AM

You can use coconut milk (not real milk but the puree of coconut with water to give a milk like texture) in salad dressings instead of oils. In the US we have some buttermilk based salad dressings (ranch dressing for instance). It also makes a good substitute for mayonnaise in other creamy dressings, or is wonderful in Thai style dressings. Try a mix of coconut milk, lime, fish sauce, ginger, garlic. It's just my current way of trying to trim back the olive oil to reduce my own O6 consumption.

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 08:32 AM

few questions. Are other squashes bad, I know they have some more carbs? As for drop the avocado and carrots. Carrots are not a issue, I really dont care for them much. But avocado, I though that it was a great healthy fat and I love eating them! So is it that they are a 'fruit' or? I take cod liver oil, and am in the sun everyday when I walk to work. Ill look into the supplements, thanks for the info.

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 08:19 AM

I can handle Ketosis, I did it when I was younger. I just cant go for months that way, I start to feel deprived. As for IF, I am going from having dinner at around 5.30 to nothing till 11 the next day - maybe I am doing it wrong? So it is around 17 hours. On the days I do that, I normally do nap in the afternoon/evening. I sleep great, generally I wake up before my alarm, and I do not drink coffee.

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 08:14 AM

thanks! yeah those snacks do seem to be an issue. I snack every few days.. but I guess I need to be more mindful. I will for sure be cutting out the juice! thanks

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 08:11 AM

when you say 'coconut milk based salad dressing' could you explain that more, maybe an example. "milk" on salad seems odd, I assume you mix it with something.

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 08:10 AM

oh, i never looked into the fact that swine has more omega 6. It has just been my go to meat since it is cheaper. I will make that switch today when I go to the butcher. I can up the salmon, I live in Norawy - we have plenty of that fresh!

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 08:05 AM

swine is pork. I either have pork chops or pork steaks

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 08:04 AM

Thanks! I still feel at times that my thyroid might be playing a larger part them I realize. Through my 16-21 years I ate lots of soy+coffee+splenda, but was not overweight - then around 21 I started gaining weight, the doc did some blood work and said the thyroid was out. Then from 21 to now (24 in a few months) I have gained 70+lb. I am going to cut the dairy and see how it plays out, and get my carbs down lower. thanks for your words

65430e39d7e9e9322718d016fe668051

(2944)

on August 20, 2011
at 05:27 AM

I'd personally cut out the butter and bacon fat and cook in coconut oil

Cbb1134f8e93067d1271c97bb2e15ef6

on August 20, 2011
at 05:14 AM

At this point in time for her size, age, height...1400-1500 is really, really LOW. If she continues on the road...then she will arrive probably right about at this point.

Cbb1134f8e93067d1271c97bb2e15ef6

on August 20, 2011
at 05:12 AM

+1 - So right on target and so concise and to the point!

Cbb1134f8e93067d1271c97bb2e15ef6

on August 20, 2011
at 05:11 AM

OMG, I love this: "many people find they have to cut carbs lower than they planned." O yeah...and for alot looooooonger than they planned...;) I am getting old and have a warped since of humor. This really made me laugh and took me on a "wt loss memory journey." I had ALOT to learn! +1

Cbb1134f8e93067d1271c97bb2e15ef6

on August 20, 2011
at 05:06 AM

Pay attention! She knows of what she speaks! ;) +1

11838116de44ae449df0563f09bd3d73

(655)

on August 20, 2011
at 12:41 AM

Don't try to exercise to get things started. You should be able to get the weight loss started by what you eat and when you eat it. A bigger protein breakfast should raise metabolism and help control hunger later in the day. Your goal should be to get your hunger under control so you don't snack.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on August 19, 2011
at 08:51 PM

My $0.02, alcohol doesn't seem to impede my weight loss, and long as it doesn't lead to munchies. Nor does dairy. I would definitely consider dropping one or the other of these, which helps a lot of people. But in my case for example, dropping grains and sugars were a lot more effective.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on August 19, 2011
at 08:45 PM

I am male, > 200#, work out 3-4x per week, and if I eat 2000 calories per day I'll gain weight. I think that sounds like a LOT for a 5'7" woman. Enter everything you eat into FitDay.com or similar for a week or two, including weighing some portions. This is a PITA, but can be very illuminating. For example 300g of pork is a lot (almost 11oz), twice a typical portion. You might be surprised at the number of carbs in your diet.

A968087cc1dd66d480749c02e4619ef4

(20436)

on August 19, 2011
at 05:59 PM

@Fonda - great! The other thing is some patience, people do lose weight on paleo, but the primary purpose is to heal your body and metabolism. It takes time - it can take 6 months to 2 years to get your omega 3/omega 6 fats back in balance. When you get the inflammation down, your body will be better at using your stored energy instead of holding on to it.

A968087cc1dd66d480749c02e4619ef4

(20436)

on August 19, 2011
at 05:52 PM

I think when you are fairly close to goal weight carbs need to be increased - many people have reported this. But carbs, especially fructose, are not good for those who are insulin/leptin resistant. I think anyone in the triple digit club would be in this category. Closer to goal, add some white rice or sweet potato. If I go VLC, I feel like I need a carb cycle every 3-5 days to avoid cold hands/feet - but I don't VLC anymore.

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 19, 2011
at 05:50 PM

I walk to work and back (with a few minutes on the bus thru the tunnel) so I am outside lots. I love fish, forgot to mention that - we eat fish at least 2x a week, cod and salmon. Ok so ill cut the cheese and get below 50 carbs and get magnesium Thanks!

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 19, 2011
at 05:47 PM

Yeah I am counting, but nor religiously. Every few days I log what I ate that day. Those numbers are the average of what I've been eating. I guess I need to drop is down more. I guess cutting the cheese will really help with that.

E639bc85fd42430285596434a6515ad5

(2226)

on August 19, 2011
at 05:28 PM

You write: "The only big change for me eating Paleo has been that I don't eat rice and potatoes anymore and have cut out the small amount of sugar I was getting." Those are fairly small changes. Small changes aren't likely to lead to significant weight loss. A few more things you might try: skipping more meals (including some 24-hour fasts); eating coconut oil between meals with your nose pinched (a la Seth Roberts' Shangri-La diet); getting more sleep.

E7a462d6e99fec7e8f0ddda11b34a770

(1638)

on August 19, 2011
at 04:26 PM

Would give this a +10 if I could - especially for the emphasis on personal experimentation and this: "Nothing should be non-negotiable other than turning to starvation or Jenny Craig."

559aa134ff5e6c8bcd608ba8dc505628

(3631)

on August 19, 2011
at 03:38 PM

I did all of these things, and strangely, i did not lose an ounce. Maybe there is something wrong with me (seems like it, since it works for everyone else). I have comparatively little to lose (~20#). I cut carbs to under 25 for about 2 months; i feel like it made me hypothyroid or something...? i was exhausted and eventually, depressed. I started eating some carbs again a few weeks ago. Feeling better, my bod reamins the same.

559aa134ff5e6c8bcd608ba8dc505628

(3631)

on August 19, 2011
at 03:30 PM

I struggle in the same way - I haven't lost any weight. I did give up dairy for a while, to no effect. BUT, cutting dairy *does* seem to work for many people! It's worth trying it to see if it helps. Your weight is going to be a bigger problem in the long-run than potential short-term calcium deficiency, and really, calcium isn't hard to find in other foods. You can do it. Good luck! :)

3aea514b680d01bfd7573d74517946a7

(11996)

on August 19, 2011
at 03:23 PM

Yeah, I've wondered if you can either have higher carbs or higher calories, but not both. I feel pretty crappy when I eat low-cal, plus to lose weight, I've got to go extreme low-cal. Individual, this stuff surely is.

559aa134ff5e6c8bcd608ba8dc505628

(3631)

on August 19, 2011
at 03:17 PM

I did all of these things, and strangely, i did not lose an ounce. Maybe there is something wrong with me (seems like it, since it works for everyone else). I have comparatively little to lose (~20#). I cut carbs to under 25 for about 2 months; i feel like it made me hypothyroid or something... i was exhausted and eventually, depressed. I started eating some carbs again a few weeks ago. Feeling better, but still fat.

559aa134ff5e6c8bcd608ba8dc505628

(3631)

on August 19, 2011
at 03:15 PM

I did all of these things, and strangely, i did not lose an ounce. Maybe there is something wrong with me (seems like it, since it works for everyone else). I have comparatively little to lose (~20#). I cut carbs to under 25 for about 2 months; i feel like it made me hypothyroid or something... i was exhausted and depressed. I started eating some carbs again a few weeks ago. Feeling better, but still fat. Oh well.

Af9537cfa50562b67979624e9007e12a

(1334)

on August 19, 2011
at 03:14 PM

Ok, I'm just going by my wife, she is 5'8", 135lb, anything over 1400 to 1600 max and she will start picking up weight. And Sherpmelissa on here says pretty much the same applied to her. All this is definitely different per individual.

A968087cc1dd66d480749c02e4619ef4

(20436)

on August 19, 2011
at 02:45 PM

Can't go wrong with meat, veggies and fat!

3aea514b680d01bfd7573d74517946a7

(11996)

on August 19, 2011
at 02:03 PM

I don't know; I don't think 2000 is a lot for a 5'7" woman, especially with 100 pounds to lose. I'm 5'6", and I regularly put away 1700-1900 cals/day. When I was losing weight, I ate around 2,000 cals/day, but cut carbs down to virtually zero.

3fa1da906c426b335569644f8a908024

on August 19, 2011
at 01:53 PM

I agree on eliminating dairy and fruit. Maybe consider other sources of calcium such as dark green leafy vegetables. I found that now that I'm in my later 30s I just don't lose weight quickly like I did in my 20s/teens. I started w/the sugar detox mentioned above 4 months ago, and have continued to avoid sugar, grains, dairy and focus on protein, veg and good fats. It's taken 4 months to lose 10 lbs., and I'm just not ready to start an exercise routine. Stick with it and play with removing those other sources of sugar. You'll see success, it's just a sustainable weightloss this time!!! :)

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15 Answers

21
98bf2ca7f8778c79cd3f6c962011cfdc

on August 19, 2011
at 02:40 PM

I agree with the others that with 100 lbs to lose you need to lower your carbs and lose the fruit. I think it is a disservice to metabolically challenged people to peddle this "eat what you want as long as it's paleo" that I see all over the place. If you have 100 lbs to lose you are, by definition IMO, metabolically challenged. Normally working bodies don't ever gain 100 extra pounds. Add in the hypo and you are in for a challenge.

I think you can handle 2000 calories a day if you are low carb and lose the fruit. You should be able to pull that off for a while anyway. You will need to drop as you lose weight. Or maybe you'll have to do it now. We can all tell you the calories we took in when we lost but in the end you have to listen to what your body wants and needs. Your body is unique and the key to all of this is taking the time to figure out what YOUR body wants in order the release the fat. You're going to find a hundred different people telling you 100 different things and that is usually what worked for their body. Your body is not their body. In general obese women NEED to go low carb. Like it or not that is the simple truth. It's probably not for forever but just for right now. If you must have fruit save it for a once a week treat but keep in mind you may pay a price for it. But you don't want to run into severe feeling of deprivation so the fruit may be a good tool for you to use as needed. You may need to lose the dairy. I don't know. Some do. Some do not. For now keep it but don't dig in your heels on anything. Many people do have to give up dairy or at least minimize it. Many have to give up nuts. Nothing should be non-negotiable other than turning to starvation or Jenny Craig. You need to let your body run the show and not be a victim of what someone else told you should work or what your own ideas of the way it should work are.

Bottom line is that your body doesn't like what you are doing right now so you need to change it up. Good for you for coming and asking for help. In the end though the job at hand is for you to figure out what your body wants and give that to it. My vote is strongly for you to go low carb but the choice is yours. Just stick with it, keep paying attention, and never give up.

E7a462d6e99fec7e8f0ddda11b34a770

(1638)

on August 19, 2011
at 04:26 PM

Would give this a +10 if I could - especially for the emphasis on personal experimentation and this: "Nothing should be non-negotiable other than turning to starvation or Jenny Craig."

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 08:04 AM

Thanks! I still feel at times that my thyroid might be playing a larger part them I realize. Through my 16-21 years I ate lots of soy+coffee+splenda, but was not overweight - then around 21 I started gaining weight, the doc did some blood work and said the thyroid was out. Then from 21 to now (24 in a few months) I have gained 70+lb. I am going to cut the dairy and see how it plays out, and get my carbs down lower. thanks for your words

Cbb1134f8e93067d1271c97bb2e15ef6

on August 20, 2011
at 05:06 AM

Pay attention! She knows of what she speaks! ;) +1

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on August 20, 2011
at 03:30 PM

Excellent Fonda. You know your body best. Thyroid disease even when optimized does make it much more difficult to navigate the path towards weight loss. My main point was just to be open to different ideas on the changes to make and it seems you are which is great. Just keep listening to your own body and to people who have walked this path before you and been successful and from that you can figure out what makes sense for you. Of course what makes sense doesn't always turn out to be quite right but using your intuition is a great way receive guidance on your journey.

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 04:14 PM

Thanks Shari, will do!

12
A968087cc1dd66d480749c02e4619ef4

(20436)

on August 19, 2011
at 02:39 PM

Drop the juice/alcohol/kombucha/milk/cheese/nuts - either none or very very little.

Eat more meat! Your calories seem a little low. (I assume you are over 200 pounds, if you need to lose +100). If you are snacking on nuts/cheese/fruit, you are not eating enough meat/eggs. Consider some fish once in a while...

High fat dairy is okay (butter, cream). Go easy on yogurt and especially cheese.

Sunshine/Vitamin D is important. Shoot for 15 minutes mid-day exposure. (Maybe you are already doing this?). This will help you with your calcium status more than the dairy.

Your exercise is fine - add some when you feel like it, but don't worry about it. Walking is great!

Your sleep looks okay, but if you could add just a tad more, it might help some.

Oh, one more thing - and this is really important: Magnesium! Obese people are defacto insulin resistant. Magnesium deficiency is rampant. Get some!

And you probably will not lose a thing if your carbs are over 50g/day. You may have to go even lower than that - play with it and see where your weight loss sweet spot is.

Good luck! (It ain't easy and I struggle with my weight too - but this works!)

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 19, 2011
at 05:50 PM

I walk to work and back (with a few minutes on the bus thru the tunnel) so I am outside lots. I love fish, forgot to mention that - we eat fish at least 2x a week, cod and salmon. Ok so ill cut the cheese and get below 50 carbs and get magnesium Thanks!

A968087cc1dd66d480749c02e4619ef4

(20436)

on August 19, 2011
at 05:59 PM

@Fonda - great! The other thing is some patience, people do lose weight on paleo, but the primary purpose is to heal your body and metabolism. It takes time - it can take 6 months to 2 years to get your omega 3/omega 6 fats back in balance. When you get the inflammation down, your body will be better at using your stored energy instead of holding on to it.

Cbb1134f8e93067d1271c97bb2e15ef6

on August 20, 2011
at 05:12 AM

+1 - So right on target and so concise and to the point!

A968087cc1dd66d480749c02e4619ef4

(20436)

on August 19, 2011
at 05:52 PM

I think when you are fairly close to goal weight carbs need to be increased - many people have reported this. But carbs, especially fructose, are not good for those who are insulin/leptin resistant. I think anyone in the triple digit club would be in this category. Closer to goal, add some white rice or sweet potato. If I go VLC, I feel like I need a carb cycle every 3-5 days to avoid cold hands/feet - but I don't VLC anymore.

559aa134ff5e6c8bcd608ba8dc505628

(3631)

on August 19, 2011
at 03:17 PM

I did all of these things, and strangely, i did not lose an ounce. Maybe there is something wrong with me (seems like it, since it works for everyone else). I have comparatively little to lose (~20#). I cut carbs to under 25 for about 2 months; i feel like it made me hypothyroid or something... i was exhausted and eventually, depressed. I started eating some carbs again a few weeks ago. Feeling better, but still fat.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on August 20, 2011
at 03:29 PM

Nice Answer! Great work.

559aa134ff5e6c8bcd608ba8dc505628

(3631)

on August 19, 2011
at 03:15 PM

I did all of these things, and strangely, i did not lose an ounce. Maybe there is something wrong with me (seems like it, since it works for everyone else). I have comparatively little to lose (~20#). I cut carbs to under 25 for about 2 months; i feel like it made me hypothyroid or something... i was exhausted and depressed. I started eating some carbs again a few weeks ago. Feeling better, but still fat. Oh well.

559aa134ff5e6c8bcd608ba8dc505628

(3631)

on August 19, 2011
at 03:38 PM

I did all of these things, and strangely, i did not lose an ounce. Maybe there is something wrong with me (seems like it, since it works for everyone else). I have comparatively little to lose (~20#). I cut carbs to under 25 for about 2 months; i feel like it made me hypothyroid or something...? i was exhausted and eventually, depressed. I started eating some carbs again a few weeks ago. Feeling better, my bod reamins the same.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on August 19, 2011
at 08:51 PM

My $0.02, alcohol doesn't seem to impede my weight loss, and long as it doesn't lead to munchies. Nor does dairy. I would definitely consider dropping one or the other of these, which helps a lot of people. But in my case for example, dropping grains and sugars were a lot more effective.

12
3aea514b680d01bfd7573d74517946a7

(11996)

on August 19, 2011
at 01:28 PM

At 40-100 grams of carbohydrate a day, I not only didn't lose, but gained. You might try cutting out the fruit and nuts, and possibly the yogurt. Everything you're eating sounds nutritious and healthy, but for weight loss, many people find they have to cut carbs lower than they planned.

Cbb1134f8e93067d1271c97bb2e15ef6

on August 20, 2011
at 05:11 AM

OMG, I love this: "many people find they have to cut carbs lower than they planned." O yeah...and for alot looooooonger than they planned...;) I am getting old and have a warped since of humor. This really made me laugh and took me on a "wt loss memory journey." I had ALOT to learn! +1

7
F3e312545761ab663e37e6c2d5c831ea

(1049)

on August 19, 2011
at 01:25 PM

If you have that much weight to lose you're likely insulin resistant (I was) and cutting all dairy and fruit (ala Diane from Balanced Bite's 21 day sugar detox) should help get you back on track.

Worry less about grams, carbs, etc and focus on eating the right foods (meats, veggies, fat).

Stacy (lost 134lbs in 15mo) paleoparents.com

3fa1da906c426b335569644f8a908024

on August 19, 2011
at 01:53 PM

I agree on eliminating dairy and fruit. Maybe consider other sources of calcium such as dark green leafy vegetables. I found that now that I'm in my later 30s I just don't lose weight quickly like I did in my 20s/teens. I started w/the sugar detox mentioned above 4 months ago, and have continued to avoid sugar, grains, dairy and focus on protein, veg and good fats. It's taken 4 months to lose 10 lbs., and I'm just not ready to start an exercise routine. Stick with it and play with removing those other sources of sugar. You'll see success, it's just a sustainable weightloss this time!!! :)

A968087cc1dd66d480749c02e4619ef4

(20436)

on August 19, 2011
at 02:45 PM

Can't go wrong with meat, veggies and fat!

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 04:11 PM

Stacy, did you just cut it out for 21 days? I can handle that, I just dont want to go years without fruit :P

F3e312545761ab663e37e6c2d5c831ea

(1049)

on August 23, 2011
at 02:49 PM

Honestly, I didn't ever even do the full 21 days - I've found that around 14 my taste buds and cravings subside and I'm able to move out of it easily. It's the whole n=1 concept, I'd work on getting passed those cravings (however long it takes) and then an occasional fruit or dark chocolate will seem like a treat rather than a necessity and you'll appreciate it much more :)

5
Cbb1134f8e93067d1271c97bb2e15ef6

on August 20, 2011
at 04:51 AM

I'm just going to echo what others have said. Having been where you are, as at least two other women who've answered your question have also been, my biggest echo is: LOSE THE CARBS/SUGAR. That includes ALL the fruit and nuts, all the alcohol, if "squash" is summer squash, it works. Cheese can be debatable, but if you can lose it, that might be helpful. You could still do butter and heavy cream if you drink coffee. For some, cheese works fine in the beginning and then becomes a weight loss impediment. For some, the issue with cheese is sometimes too much. For a couple of weeks to a month, I'd suggest losing the carrots and avocado. You want to get firmly in fat burning mode.

I would shoot for a couple of weeks of 20 carbs and then maybe carefully roll up toward 40. As others have said, you're going to have to see what works for you. This doesn't mean you have to eat small quantities of food. You can eat plenty - huge salads with great veggies and very low carb dressing, for one. And getting your fat right, being generous with it is Very important - don't skimp there at all. Be sure you drink 8-9 eight ounce glasses of cold water per day. And salt your food WELL. Don't skimp on salt just like you don't want to skimp on fat. This is important.

Eat until you are FULL but not engorged. Do not eat "diet portions." I'd suggest continuing the walking and slowly lengthening it in increment of say 15 minutes. Try to walk nearly every day, if possible. I'd also suggest just letting that walking be your exercise for now. As much as for anything esle and perhaps more, right now, you'd be walking to increase skeletal muscle insulin sensitivity. Let the sprinting and lifting come later. You are going to be making alot of changes here. Focus on making these new changes in your eating work for you.

I strongly suggest that you let any IF go for now, unless, as you say, you just happen to wake up and honestly are not hungry. But you must also know yourself and your patterns. For some people, skipping breakfast, especially in a time of making major food changes is going to be a set-up for eating off plan, eating too much later in the day, feeling deprived and not understanding why, later in the day, getting irritable which leads to difficulty "staying the course" and screws your impulse control! You have to know you.

IMHO, eating one meal a day at this time would be a set-up for disaster. There are many tools for you to learn and master for yourself along the way. But you are at the beginning now, and setting yourself up for feeling hungry and deprived is not a good things. As well, chances are high, as other have stated, that you have real metabolism issues. Again, as others have stated, you need to get into healthy and healing mode. If anything, you may need to eat more frequently in the beginning, as in having snacks. If you find yourself feeling "not good," getting a bit "dumb in the head," headachy, unable to focus well, hungry, tired...then EAT. Eat the right stuff, but go ahead and have a snack, or eat earlier.

Take it slowly and pay attention. You're going to have to individualize this as you go. It ins't hard, but you have to develop the ability to observe yourself and perhaps be fearlessly honest.

Check out the following and consider supplementing with magnesium citrate 400mg/day. If taken at night, for most people, this is calming and helps with sleep. If you tend toward consitpation, for find that going very low carb sends you more in that direction, it will help with that as well. It also has sodium which at this juncture in your diet change can be helpful. If anxiety/mood is an issue, can be helpful with that as well.

http://wholehealthsource.blogspot.com/2010/02/magnesium-and-insulin-sensitivity.html

Suggest also considering Zinc 25-50mg/day which is nice to keep the Doctor away as well as impacting mood.

You might read up on Vitamin D on the Vitamin D Council site. We people who have become very overweight are often shockingly low in Vitamin D. Getting your Vit D up can help you in multiple ways that you can read about. Consider D.

Consider a good multivitamin for a few months at least.

You have well controlled hypothyroid, but I'd suggest you run supplements you consider by your monitoring healthcare provider.

Hang in there! I'm betting you'll begin to see some good results soon!

Cbb1134f8e93067d1271c97bb2e15ef6

on August 20, 2011
at 11:48 AM

Avocado is great once you get farther along. Give it at least 2 weeks to a month without it, while you are shooting for 20gms or less of carbs to begin with. Very overweight ppl (per research study) often take up Vitamin D poorly and thus may have extrememly low Vit D levels. Could have it checked. Would be a good thing.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on August 20, 2011
at 03:24 PM

Great answer mem! I agree about dropping the IF for now. Fonda on the avocado I would go without for now as mem suggests BUT use it as a treat if you start feeling unhappy with your food. You will have feelings of deprivation popping up especially at the beginning. Avocado can be one of those foods that you decide to eat at just such times as a treat. Acceptable on the plan but perhaps not optimal for you right now. KWIM?

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 08:32 AM

few questions. Are other squashes bad, I know they have some more carbs? As for drop the avocado and carrots. Carrots are not a issue, I really dont care for them much. But avocado, I though that it was a great healthy fat and I love eating them! So is it that they are a 'fruit' or? I take cod liver oil, and am in the sun everyday when I walk to work. Ill look into the supplements, thanks for the info.

Cbb1134f8e93067d1271c97bb2e15ef6

on August 20, 2011
at 11:51 AM

Winter squash is a high starchy carb veg. Summer squash (little yellow crook necks) are ok or zucchini, ok. Goodgle vegetable carbohydrate counts and get really familiar. Also, at this point in time, go with absoulte counts not minus fiber counts. You can see how minus fiber works for you later. Diff for diff people.

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 06:05 PM

Yeah, ok out with the lovely avocado for awhile then.. i can handle that, just need to figure out my lunch routine now.

3
9a5e2da94ad63ea3186dfa494e16a8d1

on August 19, 2011
at 08:34 PM

I am 6' about 205#, down from about 230#. Just as some data points, I find that I need to keep my carbs below about 50g per day in order to lose. Also, I was eating an average of 1600 calories per day, some days as little as 1000-1100, to lose the 25 pounds. Your lean body mass is probably way below mine but you're eating more than me trying to lose weight.

Based on my experience and some reading, I think you need to run at least a 500 calorie deficit per day to lose, maybe up to 1000. Some people say that you don't need to count calories, but I think you do. I find that the Paleo diet is a natural appetite suppressant so it's easy to skip meals or have small meals. I try to get one big satisfying meal a day, but other than that, skip either breakfast or lunch (or just have a small snack) most days.

1 cup of juice is about 25g carbs... basically pure sugar, and half of your carb budget for the day. A banana is about 20-25g, a cup of berries is about 20g. If you are not careful with these then you could be having 100g+ carbs per day. It sounds like this is all in your snacks too. You should cut out the snacks or switch to low-carb snacks.

All of that said, I find that "cheating" about once every 2 weeks (or a maximum every 10 days) actually helps to lose the weight. There is some research supporting this around "cycling" low carb diets. The body's glycogen stores get depleted which slows down or stops fat burning, and replenishing them with an INFREQUENT cheat will actually help burn more fat.

When I "cheat" I eat something like a few slices of home-made pizza, a hamburger (including bun) with some fries, a roasted sweet potato, quality ice cream, or something like that. I try to keep it fairly Paleo, but this is a good chance to eat stuff you don't otherwise eat. Gluten messes up my digestion, especially when I don't have it very often, so I prefer non-gluten cheats. After being low carb for so long it's actually hard to eat 50-100g carbs at one sitting, so sometimes I'll do 2 small cheats in a day (but only every 2 weeks).

I think 30 minutes of walking per day is great exercise for you for now, I wouldn't stress about trying to get more exercise in... 80% of the battle is diet, I'd focus on that first.

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 08:14 AM

thanks! yeah those snacks do seem to be an issue. I snack every few days.. but I guess I need to be more mindful. I will for sure be cutting out the juice! thanks

1
3fe2bf1367970868757ddf7ed7c62531

(817)

on August 22, 2011
at 01:54 PM

Hi all, I too the advice to read Dr. Kruse/The Quilt posts on MDA and his site. Wow! I am defiantly going to be working to heal myself and become Leptin Sensitive.

Thanks everyone for chiming in, it is nice to have the support and advice. Good news too, I jumped on the scale this morning after feeling like I had lots some yesterday.. and it was true! Down 10 pounds all of the sudden! Wow!

1
Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 20, 2011
at 02:27 PM

Go get completely tested from a doc who knows what too look for and you shotgun approach to dieting will end......once you know how you partition macronutrients you will know precisely what you need. I can't tell you from what you posted problem one is snacking at all and very low fat and protein at breakfast. You would do well to read the thread over at marks daily apple under nutrition that is 350 pages long and ask other primal eaters looking for weight loss what works to begin. But nothing replaces testing of your blood saliva and urine. You will be very successful when you do. Good luck!

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 06:10 PM

I live in the south of Norway, I am working on finding a doc. My current doc imo is just about giving meds and not listening to me about how I want to heal my body - not medicate it. I just got a lead from Dr. Hexebergs Klinikk in Northern Norway - I will be speaking on the phone with them soon. What types of test should I get? (I know this might be on your site, I just found it so have not gotten to read that far yet)

1
7255a87872b75e6f691d84dca769b87e

on August 20, 2011
at 01:51 AM

Dropping the fruit carbs and switching to a "warrior style" diet (one meal per day) will allow you to drift in and out of ketosis daily, and you will burn your stored fat. Ketosis isn't for everyone but it's worth a try. Also, what kind of intermittent fasting do you do already?

If you can handle the ketosis and want to burn more fat, you can try an all-meat zero-carb diet as long as you eat a variety of meats (ORGANS, I know they're unpleasant, but they're healthy) to ensure you get your micronutrient needs fulfilled.

You probably need more sleep as well, fasting IS indeed a stressor and even without stressors I hear most paleos recommend more than 8 hours a night. Do you sleep through the night and wake up without an alarm clock? Do you need coffee to get going in the morning? If so, you need to sleep more.

Whenever you can start weights and sprints, in that order. Both are important to the paleo lifestyle but weights will help build that all-important muscle mass that helps you burn more calories.

Dairy...meh. Add it in again when you start lifting weights, because even the low carb dairy products such as cheese are very growth-promoting, insulinogenic. The cheese will help you add muscle mass when you start training.

Good luck with your weight loss!

8949bf87b0e0aefcad10f29975e4fa2b

(8989)

on August 20, 2011
at 03:31 PM

Please read the leptin thread that Quilty mentions on MDA before trying IF.

7255a87872b75e6f691d84dca769b87e

on August 20, 2011
at 08:30 PM

@Loon, can I have a link?

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 08:19 AM

I can handle Ketosis, I did it when I was younger. I just cant go for months that way, I start to feel deprived. As for IF, I am going from having dinner at around 5.30 to nothing till 11 the next day - maybe I am doing it wrong? So it is around 17 hours. On the days I do that, I normally do nap in the afternoon/evening. I sleep great, generally I wake up before my alarm, and I do not drink coffee.

7255a87872b75e6f691d84dca769b87e

on August 20, 2011
at 03:16 PM

That kind of intermittent fasting works for alot of people (I personally love to skip breakfast daily) but perhaps you want to kick it up a notch with 24 hour fasts. Here's a good post by Dr. Eades (low carber, not sure how paleo he is) about a personal experiment with fasing: http://www.proteinpower.com/drmike/intermittent-fasting/fast-way-to-better-health/ It has a good chance of reducing your calorie intake but not in a "oh, I'm on a diet, I can only eat celery" way - you'll just be physically unable to eat 2000 calories a day unless you stuff yourself in your few meals a day.

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 06:03 PM

Thanks for the tip @The Loon, I am reading through them now. Seems I have a lot of learning to do still :)

1
5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 19, 2011
at 08:21 PM

I agree with most all of the advice above, re: switching to mostly meat, non-starchy veg especially leafy greens and fat. In addition it would be good to change some of your fat sources. It looks like you are probably getting a lot of Omega6 from the nuts, olive oil, swine and chicken. I'd recommend ditching the nuts, switching to a coconut milk based salad dressing, and subbing in wild salmon, sardines, other Omega3 rich fish, and pastured beef, lamb or goat for most of the chicken and swine. That would improve your O3:O6 ratio a lot.

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 08:11 AM

when you say 'coconut milk based salad dressing' could you explain that more, maybe an example. "milk" on salad seems odd, I assume you mix it with something.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 20, 2011
at 10:52 AM

I am not trying to get rid of the olive oil entirely; I love it far too much, but to reduce my intake per day. Norwegian salmon! Oh I envy you all the wonderful fish.

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 12:54 PM

oh that sounds lovely! I will give it a try.

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 08:10 AM

oh, i never looked into the fact that swine has more omega 6. It has just been my go to meat since it is cheaper. I will make that switch today when I go to the butcher. I can up the salmon, I live in Norawy - we have plenty of that fresh!

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 20, 2011
at 10:50 AM

You can use coconut milk (not real milk but the puree of coconut with water to give a milk like texture) in salad dressings instead of oils. In the US we have some buttermilk based salad dressings (ranch dressing for instance). It also makes a good substitute for mayonnaise in other creamy dressings, or is wonderful in Thai style dressings. Try a mix of coconut milk, lime, fish sauce, ginger, garlic. It's just my current way of trying to trim back the olive oil to reduce my own O6 consumption.

1
7fdf813e2163735257aaab72178ee864

on August 19, 2011
at 06:51 PM

I would suggest trying not to snack even if it means eating more at meals. I only lose weight when I eat little or no snacks (even if I am just snacking on cucumbers). And also IF -- it really makes a difference. Both of these will certainly help with leptin resistance.

1
8949bf87b0e0aefcad10f29975e4fa2b

(8989)

on August 19, 2011
at 03:40 PM

While you are reading about insulin resistance, you might want to read up on leptin and leptin resistance, too. Your diet looks pretty good to me, though I would also lose some of the fruit and milk, and especially the fruit juice. I don't know folks, but 300 grams of swine looks like alot.

1
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on August 19, 2011
at 03:01 PM

Instead of sprints try walking up hill once a week. Also start some weight lifting even if it is just curls to start. Then work up. You will need to go lower carb. What is the 300 grams of swine?

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 20, 2011
at 08:05 AM

swine is pork. I either have pork chops or pork steaks

1
Af9537cfa50562b67979624e9007e12a

(1334)

on August 19, 2011
at 01:56 PM

are you actually counting calories, or are your numbers a guess? I would bet you need to get down to the 1400-1500 range for a while, 2000 is a lot for a girl. also keeping your carbs under 50g will help as others said.

3fe2bf1367970868757ddf7ed7c62531

(817)

on August 19, 2011
at 05:47 PM

Yeah I am counting, but nor religiously. Every few days I log what I ate that day. Those numbers are the average of what I've been eating. I guess I need to drop is down more. I guess cutting the cheese will really help with that.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on August 19, 2011
at 08:45 PM

I am male, > 200#, work out 3-4x per week, and if I eat 2000 calories per day I'll gain weight. I think that sounds like a LOT for a 5'7" woman. Enter everything you eat into FitDay.com or similar for a week or two, including weighing some portions. This is a PITA, but can be very illuminating. For example 300g of pork is a lot (almost 11oz), twice a typical portion. You might be surprised at the number of carbs in your diet.

3aea514b680d01bfd7573d74517946a7

(11996)

on August 19, 2011
at 02:03 PM

I don't know; I don't think 2000 is a lot for a 5'7" woman, especially with 100 pounds to lose. I'm 5'6", and I regularly put away 1700-1900 cals/day. When I was losing weight, I ate around 2,000 cals/day, but cut carbs down to virtually zero.

3aea514b680d01bfd7573d74517946a7

(11996)

on August 19, 2011
at 03:23 PM

Yeah, I've wondered if you can either have higher carbs or higher calories, but not both. I feel pretty crappy when I eat low-cal, plus to lose weight, I've got to go extreme low-cal. Individual, this stuff surely is.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 20, 2011
at 11:13 AM

Anyone who is substantially overweight is carrying around that weight every day - essentially carrying a 100 lb weight vest. That requires additional calories in itself, until some of it comes off.

Af9537cfa50562b67979624e9007e12a

(1334)

on August 19, 2011
at 03:14 PM

Ok, I'm just going by my wife, she is 5'8", 135lb, anything over 1400 to 1600 max and she will start picking up weight. And Sherpmelissa on here says pretty much the same applied to her. All this is definitely different per individual.

Cbb1134f8e93067d1271c97bb2e15ef6

on August 20, 2011
at 05:14 AM

At this point in time for her size, age, height...1400-1500 is really, really LOW. If she continues on the road...then she will arrive probably right about at this point.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 20, 2011
at 11:01 AM

Much better at that age, weight and height to tighten up the carbs, dairy, O6 sources,fruits & nuts and add weights when possible than to cut calories too much. That awful starved feeling doesn't help anyone lose weight.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 20, 2011
at 11:09 AM

We've all talked about the cutting of certain items, but IMO if the OP is staying at 2000 calories/day, I'd substitute in more of the healthy fats & proteins plus leafy greens & other good micronutrient sources rather than lower calories yet. I wouldn't go that route unless all else failed, including adding weights, walking, checking more into the hypothyroid issue & .... (The Quilt type stuff). It can be difficult to get all your micronutrients below 2000. I stay at @1500 (older, shorter, not as much to lose) and it really takes tight food selection to get everything even on average.

1
31a40ab9ad75cb584866984658011750

on August 19, 2011
at 01:53 PM

Dairy is extremely dampening and mucus forming and will just keep that weight sticking around. I would really cut out all dairy..butter, cheese, milk ect. and you will feel such a difference.

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