3

votes

Why haven't I lost any weight after 44 days on primal?

Answered on August 19, 2014
Created September 17, 2012 at 5:57 PM

I am female, 32, 5'3" and weigh 195 lbs. Most of my fat is in my belly and breasts. My face, arms, and legs are fairly lean.

I've been on a primal diet for 44 days. I still have not cut out dairy and eat it about 2 days a week in the form of cheese or heavy cream. I am eating eggs, meat, coconut oil, ghee, 85% dark chocolate, coconut milk, vegetables, 1-2 fruits per day, sardines, raw nuts in moderation, and Mark Sisson's Primal Fuel protein drink (whey protein). I eat about 1400 - 1700 calories a day, about 65 grams of gross carbs, about 100 grams of fat, and 70 grams of protein a day.

I have mostly been doing walking for exercise. I just started doing some body weight strength training and walk/jog intervals.

From cutting out grains, sugar, and sweeteners, I had expected to at least lose a few pounds. But, I haven't lost any weight over the course of these 44 days. Also, I had some lab work done. My triglycerides and VLDL have each gone down 40%, my HDL is the same, and my LDL went up 15%. But, why haven't I lost any weight? I have at least 75 lbs to lose.

5249df0c1098a8ea4607cc305f0cbdcf

(864)

on September 18, 2012
at 04:43 PM

TeaElf: Right, different techniques work for some and not for others. If the OP hasn't tried IF, it's worth a shot for a week or so, to see if its helpful or not.

77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 02:56 PM

Harmen - Hyperinsulinism might interfere with fat metabolism but is easily treated with a reduction in food intake, carb intake etc... it doesn't require jogging for hours. Cardio has, in my experience, limited or no benefit for weight reduction. If you like it, do it, but it doesn't speed things up.

D09082bfdf314165ffe5111048db79c8

on September 18, 2012
at 02:03 PM

Yeah! You really should get your body in ketosis, so it starts to burn your stored fat for fuel instead of the carbohydrates you are eating. You will feel your body switch into a fat-adapted state. You can do this! It looks like you have a lot of support here =) I look forward to hearing about your progress.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 18, 2012
at 11:57 AM

First, you completely mis-interpreted my comment in the other post. I was being sarcastic, poking fun at the OP and not you. Sorry if the sarcasm didn't come through the inter-webs. Second, at one point in my life I was 40% BF, I am now in the 10-12%.

5b8cf203186c3cb7810f5046e0532be8

(166)

on September 18, 2012
at 11:38 AM

You are cutting way too much corners by saying that cardio doesn't induce weight loss. It is true that there are many chronic cardio ppl that have a belly - they burn protein instead of fat. The problem is the high insulin level, it prohibits fat burning.

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on September 18, 2012
at 06:34 AM

I read somewhere that too much protein can stall weight loss. 70g seems like a lot for a person of your small stature...

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on September 18, 2012
at 05:09 AM

http://civilizedcavemancooking.com/reviews/how-intermittent-fasting-saved-mewhile-slowly-killing-me/

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on September 18, 2012
at 05:08 AM

http://www.bulletproofexec.com/a-bad-combination-for-women-intermittent-fasting-and-paleo/

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on September 18, 2012
at 05:07 AM

Intermittent fasting is not always as good for women as for men. It can seriously disrupt hormones. http://www.paleoforwomen.com/shattering-the-myth-of-fasting-for-women-a-review-of-female-specific-responses-to-fasting-in-the-literature/

77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 04:38 AM

Because jogging modulates your hormones negatively for both weightloss and long-term health, especially if you are obese. Weightlifting doesn't. How much experience do you have either as an obese person or working with obese people in a gym? I'm guessing 0. Now, I know you didn't like me teasing the new kid, but maybe you can stop following me from post, to post, you look like a bit of an ignorant psycho. Btw - I notice that your opinion extends to "Nuh uh"...give me some facts or move on.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 18, 2012
at 02:36 AM

My point is you essentially say to forget cardio because you cannot burn off a pound of fat running a marathon. By that logic why weight lift? There are a lot of benefits to both running and weight lifting. There's no need to forget either. Including both can provide a lot of benefit.

77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 01:47 AM

Well Jr...let me see. 2 hrs of strenuous strength training, just like running, will raise your cortisol, increase your risk of fatty liver, make weight-loss harder and crash your hormone profile. Where as something like a reasonable strength program will tone you up, increase your metabolism and help normalize hormone levels. Was that simple enough for you or do I need to google it for you? Again.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 18, 2012
at 01:33 AM

"marathon every day that doesn't even come to burning off 1 pound of fat per day" -- Neither does 2 hours of strenuous weight lifting... What's your point?

77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 01:16 AM

Fruit stalls me out if it goes above 1/2 cup per day. However, if I eat 2 cups of berries a day my skin looks amazing and my joints feel better. I think perhaps an option is a weekly binge of berries and not a daily....

77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 01:14 AM

Thirded.........

7b9b5de13a30c823dae64a971cb14add

(540)

on September 18, 2012
at 12:15 AM

I also support this - experiment slowly, giving your body time to adapt. Maybe you try no dairy, nuts or fruit for two weeks and then add them back in in two week intervals while checking your weight loss progress.

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 11:54 PM

Also, I track my nutrient values daily on www.myfitnesspal.com. I am aware of how many calories I consume in a day.

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 11:50 PM

Hi CD, I understand what you are saying. The coconut bark recipe is 1 cup coconut oil, 1 bar dark chocolate, and a handful of crushed almonds. It takes me a week to eat the whole recipe. So, 2540 calories divided by 7 = 363 calories a night. I think I didn't "grossly misrepresent" my calorie intake, but rather overestimated how much coconut oil I was eating per night. All the same, though, if you are in the camp that says that calories and not carbs are what counts, then I could see how 363 calories from coconut oil a night would seem excessive.

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 11:40 PM

Thanks for the support, Crowbar. It can get a bit overwhelming when there are so many different opinions!

51c66d8a6f3005628535a50a950b1c61

(1003)

on September 17, 2012
at 10:50 PM

Hmmm, for me, and lots of people I know, fat is quite satiating. Perhaps I'll dig up some links as well. Anyhow, if you read some of her later comments, she is borderline Type II diabetes based on bloodtests...therefore she's insulin resistant. She is the kind of person that will probably do best by cutting carbs, moderate protein, and moderate-to-high fat. Cutting fat may work for some, but in the insulin resistant, it's cutting carbs that is key.

5249df0c1098a8ea4607cc305f0cbdcf

(864)

on September 17, 2012
at 10:37 PM

Please explain your reasoning Becca.

211d4075d68b24cd0aa7ebfa94262bb9

on September 17, 2012
at 10:08 PM

How so? If anything skipping meals appears to improve insulin sensitivity.

211d4075d68b24cd0aa7ebfa94262bb9

on September 17, 2012
at 09:26 PM

"Fat is actually known to be very satiating." This is not true.

D7f404b29047b12e2c2f528934b7b80b

(133)

on September 17, 2012
at 08:58 PM

Not a good idea if shes borderline type 2 diabetic.

D7f404b29047b12e2c2f528934b7b80b

(133)

on September 17, 2012
at 08:52 PM

I dont understand why ppl dont just get higher fat cuts and dont add in the extra fat to cook it!! It cooks in its own fat plus a lot of the fat melts off. Taster meat and saving conserving pricy coconut and other oils. I dont see the need to have a phobia of unlean cuts.

D7f404b29047b12e2c2f528934b7b80b

(133)

on September 17, 2012
at 08:45 PM

You know what though? Congratulations on not gaining any weight!! That goes to show that even though your are consuming more calories that you need to lose weight, primal eating has improved your health and you've not packed on any unwanted pounds! With those simple changes i bet the weight will start flying off!

D7f404b29047b12e2c2f528934b7b80b

(133)

on September 17, 2012
at 08:41 PM

I seem to do well on mostly berry type fruits too in general.

D7f404b29047b12e2c2f528934b7b80b

(133)

on September 17, 2012
at 08:36 PM

I would second to cut that whey protein powder!!

91119f53c3827f5c7fc90b98cab85b04

(799)

on September 17, 2012
at 08:20 PM

I had suggested replacing some of the fat intake with protein because it is clear by the diet described that its too high in fat. I know that it may not be a popular PoV around here to suggest its possible to eat too much fat if you are interested in weight loss, but overconsumption of fat has negative impact on body composition even if it is from ideal or approved sources. Higher protein intake also positively influences blood glucose stability, helps blunt hunger, and is less than half as calorie dense as fat allowing you to eat more and take in less calories. This works well for many people

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 17, 2012
at 07:46 PM

Hilary, 1 TBSP of Coconut oil is more than 120 calories. And you suggest that you eat 4-5 TBSP per night. That's at least 500 calories right there. Add in a bar of 85% Dark Chocolate (another 600 calories), a handful of almonds (200 calories) and you are at 1300 calories and that doesn't include any meals. I'm sorry, but I think you are grossly misrepresenting your caloric intake.

35b2cb4d450e5288895c255dfdfff35d

(5828)

on September 17, 2012
at 07:34 PM

If you're eating a fair amount of meat it's REALLY hard to calculate your calorie consumption.

51c66d8a6f3005628535a50a950b1c61

(1003)

on September 17, 2012
at 07:34 PM

Hilary, I know it can be very confusing, but the bottom line is that most paleo people will tell you if you have reason to believe that you are insulin resistant, then cutting carbs will be the way to go. Now that I know that you've mentioned your fasting glucose results, it sounds even more prudent that you control carbs. Please don't cut them entirely, enjoy plenty of good low-carb veggies. I would hold off on the nuts for now, not so much because of the fat, but because of the carbs in them, as well as the portion control aspect.

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 07:24 PM

Hi Megan, I just get so confused. Some people say that calories matter and to cut fat like coconut oil, nuts, and dairy. Other people say that carbs matter and to cut fruits, chocolate, and high carb veggies. Pretty much everybody agrees that I should cut the Primal Fuel. I think you make a really good point about insulin resistance. My fasting glucose is right on the top edge of normal, so I am close to being borderline Type II diabetic, which makes me think that I need to lower my carbs. Now, I just feel really confused. -Hilary

51c66d8a6f3005628535a50a950b1c61

(1003)

on September 17, 2012
at 07:20 PM

I did not say to disregard calories, I said that cutting out fat was the wrong way to go. Fat is actually known to be very satiating. From her comments about her bodyfat distribution, signs are pointing to insulin resistance, which is best handled by controlling carbs, not controlling fat.

6b365c14c646462210f3ef6b6fecace1

(1784)

on September 17, 2012
at 07:12 PM

i agree with eddie. A lot of people disregard calories around here, and this is simply not advantageous for either fatloss or gain (dependin gon your goals). Also, the body readily stores fat when an excess is consumed. In addition, fat does not trigger satiety signals to be sent as easily as the other macronutrients do, which may cause people to over eat. Unless you measure EVERYTHING you put in your mouth, it is very easy to misjudge the amount of fat or calories you are consuming.

51c66d8a6f3005628535a50a950b1c61

(1003)

on September 17, 2012
at 06:53 PM

Sorry, gotta disagree, Eddie. For most people, eating less fat does not equal less bodyfat!!! As long as it is good Paleo fat. Calories may matter, but I would cut carbs and even protein before I'd cut good paleo fat. And big no to the 1% cottage cheese. Lowfat dairy is just junk and not worth eating. Hillary, I'm going to add my own answer below, but in a nutshell, I bet if you watch portion sizes, drop fruit and chocolate, and possibly dairy, you'll see some weight loss.

193b7fb0fec8913d5ebb3b99a04d21c6

(2918)

on September 17, 2012
at 06:51 PM

Just to jump in here, I've noticed that fruit can be good or bad, depending on the type I'm consuming. I sometimes pay attention to the glycemic index and notice that makes a difference with weight gain, so I'll stick to strawberries instead of bananas, etc. Unless it's cherry season, then game over.

91119f53c3827f5c7fc90b98cab85b04

(799)

on September 17, 2012
at 06:44 PM

cut the fat intake by half and replace some of the calories it provides with protein from leaner sources. Eat 2 chicken breasts instead of one, and more salad, it will fill you up. If you enjoy dairy and don't want to stop eating it try some 1% cottage cheese which provides only 1g of fat but 16g of protein per 4 oz serving. Unless you are using coconut oil, coconut milk, chocolate, nuts and other fat-dense foods in very small amounts I would suggest avoiding them completely for the time being because eating too much of any of those items can halt fat loss. Butter is great but use sparsely

7f1e48db1bee85b9ef8a4bc4baedd044

(288)

on September 17, 2012
at 06:37 PM

Check your thyroid(T3,T4 and TSH).

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 06:36 PM

Thanks! I'll start with completely cutting the dairy (including primal fuel) and coconut bark (which very well could be the problem) and see how it goes. Then cut the fruit if needed. You make a very good point about fat calories, even if it is in the form of coconut oil. -Hilary

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 06:34 PM

Hi Eddie, I'm eating at least 100 grams of fat per day. I thought fat wasn't a problem, but I guess if it is proving a lot of calories it still matters. Thanks, Hilary

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 17, 2012
at 06:22 PM

I didn't say no fruit. I think fruit gets a bad rap around here. 1-2 apples or bananas a day is not going to stop you from loosing weight. The dairy is highly personal, I consume a good amount of dairy, and lost 40 lbs in 18 weeks on the primal blue print. But I agree it is a good thing to cut it out and see how you tolerate it. I really think the coconut bark is the issue. That's 1200+ calories a night! cutting that and consuming a 200 calorie banana instead would equate to a 7000 calorie/week change!!!

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 06:20 PM

Hi Brittanie, Thanks for the response. You keep your carbs below 35 grams a day? Wow! I come in at about 65 gross/50 net carbs a day. If I cut out the fruit, I bet I can get down that low. Thanks again! -Hilary

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 06:17 PM

Got it! No fruit, no primal fuel, no dairy, no coconut bark, and keep working out. :-) Thanks!

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 06:16 PM

Thanks for the response! I guess I need to completely cut fruit out as well as dairy. My clothes are, unfortunately, fitting exactly the same. And, yes, my labs make me feel like I'm on the right track! I just need to be more strict it seems.

6a37e92ef0a6ceb892eb00079314222f

(218)

on September 17, 2012
at 06:11 PM

Don't know why the "to" is capitalized. My toddler must have hit the caps lock. lol

6a37e92ef0a6ceb892eb00079314222f

(218)

on September 17, 2012
at 06:11 PM

Also meant TO add, there are many threads about breaking through plateaus on here. I know you said that you haven't lost any weight, but it might be worth it to check those out for additional tips. Everyone is different and sometimes just a few tweaks to your diet can really help.

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 06:11 PM

Hi Nicole, Thanks for the response. I've been thinking I might need to completely cut the dairy (it just makes me a little sad bc I love it so much). I will do it though and see what happens. -Hilary

61844af1187e745e09bb394cbd28cf23

(11058)

on September 17, 2012
at 06:09 PM

What do you eat that is dairy?

  • 487d6c4855c3646527cdbaf26dbda2e5

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21 Answers

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3
51c66d8a6f3005628535a50a950b1c61

(1003)

on September 17, 2012
at 07:01 PM

Hilary,

I would drop the fruit, chocolate, and whey protein for now. You may be able to tolerate dairy, or you might not. If you're only having it a few days, you might be ok. I would drop the other things first and see if that helps.

You say that you carry most of your weight in your middle. Being a young female and carrying weight through the middle points to insulin resistance, and if that's the case, you'll do best lowering carbs for weight loss (I'm in that boat, too..you're not alone!!).

I would start by eating plenty of good paleo protein and fat. From your list that would be: eggs, meat, coconut oil, ghee, coconut milk, vegetables, sardines, making sure your veggies are lower carb ones. Try to keep your carbs under about 35 for a few weeks. Then I might try adding in the dairy or raw nuts in moderation (whichever you miss the most) to see how they affect you. I would also watch portion sizes, but don't let yourself get too hungry either. Good luck and keep us posted!!

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 07:24 PM

Hi Megan, I just get so confused. Some people say that calories matter and to cut fat like coconut oil, nuts, and dairy. Other people say that carbs matter and to cut fruits, chocolate, and high carb veggies. Pretty much everybody agrees that I should cut the Primal Fuel. I think you make a really good point about insulin resistance. My fasting glucose is right on the top edge of normal, so I am close to being borderline Type II diabetic, which makes me think that I need to lower my carbs. Now, I just feel really confused. -Hilary

51c66d8a6f3005628535a50a950b1c61

(1003)

on September 17, 2012
at 07:34 PM

Hilary, I know it can be very confusing, but the bottom line is that most paleo people will tell you if you have reason to believe that you are insulin resistant, then cutting carbs will be the way to go. Now that I know that you've mentioned your fasting glucose results, it sounds even more prudent that you control carbs. Please don't cut them entirely, enjoy plenty of good low-carb veggies. I would hold off on the nuts for now, not so much because of the fat, but because of the carbs in them, as well as the portion control aspect.

9
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 17, 2012
at 06:10 PM

I'm not sure you have 75 lbs to loose. 5'3" and 120 might sound ideal, but it sounds too thin to me. Maybe 50 lbs, but that assumes a pretty thin lean mass.

From your other post it seems like you are consuming 800+ calories of coconut oil, plus almonds, plus chocolate..... That could be a big part of it. Paleo is not magic for weight loss, you still need to be in a caloric deficit. But eating this way can help you get healthy, and your numbers seems to show it.

My strategy, for you, would be:

  • Cut the coconut bark bark for 3 weeks. It sounds more like you are addicted to it than craving it.
  • Cut the Primal Fuel. Protein drinks are great -- if you are exercising a lot. Body weight and walking does not necessitate protein shakes.
  • Track calories on fitday.com (or something similar). I do not think counting calories is beneficial in the long run, but to give yourself a baseline it can help!
  • Keep up with the workouts! Try to push the jogs a bit more (remember sprinting is about effort, not speed. You don't have to be Bolt, you just have to be pushing yourself hard

193b7fb0fec8913d5ebb3b99a04d21c6

(2918)

on September 17, 2012
at 06:51 PM

Just to jump in here, I've noticed that fruit can be good or bad, depending on the type I'm consuming. I sometimes pay attention to the glycemic index and notice that makes a difference with weight gain, so I'll stick to strawberries instead of bananas, etc. Unless it's cherry season, then game over.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 17, 2012
at 06:22 PM

I didn't say no fruit. I think fruit gets a bad rap around here. 1-2 apples or bananas a day is not going to stop you from loosing weight. The dairy is highly personal, I consume a good amount of dairy, and lost 40 lbs in 18 weeks on the primal blue print. But I agree it is a good thing to cut it out and see how you tolerate it. I really think the coconut bark is the issue. That's 1200+ calories a night! cutting that and consuming a 200 calorie banana instead would equate to a 7000 calorie/week change!!!

D7f404b29047b12e2c2f528934b7b80b

(133)

on September 17, 2012
at 08:41 PM

I seem to do well on mostly berry type fruits too in general.

77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 01:16 AM

Fruit stalls me out if it goes above 1/2 cup per day. However, if I eat 2 cups of berries a day my skin looks amazing and my joints feel better. I think perhaps an option is a weekly binge of berries and not a daily....

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 06:36 PM

Thanks! I'll start with completely cutting the dairy (including primal fuel) and coconut bark (which very well could be the problem) and see how it goes. Then cut the fruit if needed. You make a very good point about fat calories, even if it is in the form of coconut oil. -Hilary

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 06:17 PM

Got it! No fruit, no primal fuel, no dairy, no coconut bark, and keep working out. :-) Thanks!

5
6eb2812b40855ba64508cbf2dc48f1b6

(2119)

on September 17, 2012
at 06:06 PM

I would first cut the primal fuel - liquid calories are not doing you any favors if you're trying to lose weight.

Keep a food journal and figure out what you're really eating, quantity-wise. Just because you're eating real, healthy foods doesn't mean you're not overeating.

You might have to cut dairy - every one is different, and some people can't handle it. I can't (at least not right now), and I wish I'd tried cutting it sooner. I desperately wanted to believe that dairy was not a problem for me.

77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 01:14 AM

Thirded.........

D7f404b29047b12e2c2f528934b7b80b

(133)

on September 17, 2012
at 08:36 PM

I would second to cut that whey protein powder!!

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 06:11 PM

Hi Nicole, Thanks for the response. I've been thinking I might need to completely cut the dairy (it just makes me a little sad bc I love it so much). I will do it though and see what happens. -Hilary

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on September 18, 2012
at 06:34 AM

I read somewhere that too much protein can stall weight loss. 70g seems like a lot for a person of your small stature...

3
77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 01:12 AM

So much good info here not sure what I can add but...

As a formally 450lb guy who is down around 270 and much, much, much muscular than I was before I will give you my general rules.

1 - Carbs are not equal. I can eat 200-300gm of rice, potato and yam a day plus veggies and drop weight consistently if I watch my fat intake. More than 1/2 cup of berries and I'm done, no loss. Total stall, plus my stomach is very unthrilled with me.

2 - Do not add fat to your food. It's one thing to say "I need to brown some onion and I don't want it to stick" and so you use 1tsp of coconut oil. That's cool. If you think fat doesn't count and carbs do you are wrong. Flat out wrong. Calories in Calories out is 100% true but it isn't 100% of the truth.

3 - Protein is king. A MINIMUM of 1gm per pound of ideal body weight is your goal.

4 - Forget cardio, if you run a marathon every day that doesn't even come to burning off 1 pound of fat per day.

5 - Weights are your friends, 3x a week starting strength and some walking is all you need.

6 - Eggs are your friends, 2 per day minimum unless you are allergic. Choline will help your liver and most overweight people have liver problems see Stephan Guyenet and Chris Masterjohn on this one.

7 - Toss your scale. Go by pictures and only pictures. Tape measures aren't accurate and scales will make you neurotic. Take a semi-nude pic, eat healthy and to satiety and get some muscle going and take a look every 2-3 weeks and compare.

8 - Get a full hormone pannel. We all but tortured my poor wife. I did a PSMF and dropped 20lbs in 30 days and she lost 1. Turns out she had an prolactinoma and all the PSMF did for her was strain her liver for gluconeogenisis and make her tired.

9 - Good luck...it's not easy but weightloss is a marathon not a sprint.

77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 04:38 AM

Because jogging modulates your hormones negatively for both weightloss and long-term health, especially if you are obese. Weightlifting doesn't. How much experience do you have either as an obese person or working with obese people in a gym? I'm guessing 0. Now, I know you didn't like me teasing the new kid, but maybe you can stop following me from post, to post, you look like a bit of an ignorant psycho. Btw - I notice that your opinion extends to "Nuh uh"...give me some facts or move on.

77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 01:47 AM

Well Jr...let me see. 2 hrs of strenuous strength training, just like running, will raise your cortisol, increase your risk of fatty liver, make weight-loss harder and crash your hormone profile. Where as something like a reasonable strength program will tone you up, increase your metabolism and help normalize hormone levels. Was that simple enough for you or do I need to google it for you? Again.

5b8cf203186c3cb7810f5046e0532be8

(166)

on September 18, 2012
at 11:38 AM

You are cutting way too much corners by saying that cardio doesn't induce weight loss. It is true that there are many chronic cardio ppl that have a belly - they burn protein instead of fat. The problem is the high insulin level, it prohibits fat burning.

77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 02:56 PM

Harmen - Hyperinsulinism might interfere with fat metabolism but is easily treated with a reduction in food intake, carb intake etc... it doesn't require jogging for hours. Cardio has, in my experience, limited or no benefit for weight reduction. If you like it, do it, but it doesn't speed things up.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 18, 2012
at 01:33 AM

"marathon every day that doesn't even come to burning off 1 pound of fat per day" -- Neither does 2 hours of strenuous weight lifting... What's your point?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 18, 2012
at 02:36 AM

My point is you essentially say to forget cardio because you cannot burn off a pound of fat running a marathon. By that logic why weight lift? There are a lot of benefits to both running and weight lifting. There's no need to forget either. Including both can provide a lot of benefit.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 18, 2012
at 11:57 AM

First, you completely mis-interpreted my comment in the other post. I was being sarcastic, poking fun at the OP and not you. Sorry if the sarcasm didn't come through the inter-webs. Second, at one point in my life I was 40% BF, I am now in the 10-12%.

3
6120c989fd5b69f42a0834b69b87955b

(24553)

on September 18, 2012
at 12:23 AM

Both the whey protein powder and dairy in general can specifically cause insulin spikes, having either as a staple unless you are a body builder is likely going to stall or reverse weight loss. I know it is a bummer, but worth cutting for a while just to see.

Not all of what we carry on our bodies fat wise has to do with what we put in our mouths either, if you have seen zero change after shifting diet, also consider the following:

How is your sleep? Have you done a sleep study to rule out sleep apnea (which becomes really common as we put on weight, and becomes a self-propelling cycle of weight gain thereafter)? What is your evening light exposure like? How late do you go to sleep?

What do your hormones look like? Have you had a full thyroid panel done?

What environmental chemical exposures have you had? What kind of body products and cleaners do you use? Do you use air fresheners in your house? Do you fly on airplanes a lot? Does your furniture (especially your bed) have brominated flame retardants in it? Have you been exposed to mold in the last few years? Are there any chemicals present in your workplace that could be problematic? Do you live near a freeway or busy street? Do you use plastic containers to store your food?

What is your stress level like? How much exercise are you getting? How much time do you get to spend outside, and how much sun do you get?

What kind of health was your mom in when she was pregnant with you? Did she have enough nourishing food to eat during that time?

Have you had an ultrasound of your liver to check for non-alcoholic fatty liver disease? Have you ever had gallbladder problems?

3
71b61af4afbb9e6d9d76ea05716ecdea

on September 17, 2012
at 07:25 PM

Hello, I am certainly not an expert as I am only 3 1/2 months since going Paleo. I have lost 36 lbs so far. I cut out all grains and dairy completely. I also have cut out fruits except occasionally. I am trying to cut 100 lbs and when I cut out fruits and instead just eating meat and vegetables I started dropping weight faster. I also had trouble with the dairy at 1st as I love it but now I don't miss it at all. I usually have a cheat day which is Saturday but don't go overboard. I have found that there is a lot of preparation but it's totally worth it. Besides dropping the weight I feel so much better than I did before I started. More energy and not tired all the time. Probably the hardest thing to cut out has been chocolate....I love the stuff but I was sick and tired of being over weight. I have tried about every diet plan out there. This is the only one that I have been able to lose weight and feel better at the same time.
Another note, I was worried what my blood work would look like on Paleo. To my surprise everything has improved. Was really surprised simply because doctors have always told me to eat low fat so like most people I was skeptical about eating high protein and low carbs. My doctor told me to keep doing what I was doing because it was working. Hopes some of this helps. p.s I use coconut oil and olive oil for cooking mostly.

2
707342e3cb97e0fc088917919a154b8a

on September 17, 2012
at 08:31 PM

It does sound like you're somewhat insulin resistant and if that's the case going low carb (at least for a while) will likely do the trick.

I'll echo what everyone else has said-- first drop everything that's not meat, eggs, lower carb veggies and good fats. Then once you get going, I would suggest trying to add back in (full fat, pastured) dairy-- it's low carb and, and assuming that you can tolerate dairy, it shouldn't interfere with weight loss but you won't know until you remove all possible issues and then add them back one by one.

For fruits, go for berries-- but for now I'd stay away (again, if the goal is weight loss) until you've become fat adapted.

For all of us this is N=1 and you'll have to tinker around until you find what works for YOU.

1
5b8cf203186c3cb7810f5046e0532be8

(166)

on September 18, 2012
at 11:18 AM

Hi Hilary, just to toss in another opinion: your diet is probably fine - if you have prediabetics your insulin levels may be too high to start up fat burning. Fat burning is only possible with low insulin levels. Since your pancreas is still working fine, and you have high blood sugar, your insulin levels are probably high.

The route out: stabilize your glucose levels by raising insulin sensitivity of your muscles by exercise and food supplements. Weight lifting is a good way to make your muscles insulin sensitive again. Try weight lifting - make sure that you build up slowly but after a few sessions you should be very tired, 30-45 minutes max should be enough. Decent amounts (max dose or double max dose) of magnesium (not oxide), Chromium and fish-oil are known for insulin resistance lowering features. Vitamin D as well, but that will take some time.

Low-carb diets are king in diet land. I don't see how 2 pieces of fruit (50 gr. carbs) or the protein shake slows down weight loss. The only problem with your diet can be that you don't combine fat and protein all the time. > 150 grams of carbs and no exercising can be problematic though.

1
Cc3ce03985eac5ebcbb95fc2329f13b0

on September 17, 2012
at 10:51 PM

There's a lot of conflicting advice here. I suggest experimenting, because the advice might be really good, but not necessarily for you. Don't rush. Take the advice and try it for a month. If it doesn't work, try another bit of advice. Bookmark this page so that you can come back. Also, try a food tracker to see exactly what you're eating now, but don't get hooked on it, it's a tool, not a religion. :)

Try Paleotracker or cronometer.

7b9b5de13a30c823dae64a971cb14add

(540)

on September 18, 2012
at 12:15 AM

I also support this - experiment slowly, giving your body time to adapt. Maybe you try no dairy, nuts or fruit for two weeks and then add them back in in two week intervals while checking your weight loss progress.

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 11:40 PM

Thanks for the support, Crowbar. It can get a bit overwhelming when there are so many different opinions!

1
363d0a0277a8b61ada3a24ab3ad85d5a

(4642)

on September 17, 2012
at 07:49 PM

Nuts stall me the most (except macadamia nuts, but I have to watch calories with them), then dairy, even if I am technically in ketosis and eating low carb. When I cut dairy and nuts out, and am eating low carb, the weight flies off. I don't like to keep it up for too long, usually a few weeks at a time, and I tend to like to shift things around a bit.

I would cut the protein drink, eat meats, non-starchy veg, eggs, and some low sugar fruits like berries or melons, and just see how it goes after a few weeks.

1
D8d3320bb17b9f7b9af83cf1ad21c426

(100)

on September 17, 2012
at 07:09 PM

Have you considered the psycholgical aspect of it? I heard an interesting interview with Jon Gabriel, author of the Gabriel Method and he wasn't able to loose wait until he addressed the psychological reasons he gained wait in the first place. You can listen to the interview on Sean Croxton's Underground Wellness podcast.

1
91119f53c3827f5c7fc90b98cab85b04

(799)

on September 17, 2012
at 06:28 PM

I know fat intake is widely advocated but it is still very easy to overeat since it is more calorie dense and often does not provide immediate satiety. I would suggest cutting your fat intake from ALL sources down to a maximum of 4 Tablespoons / 50g per day. Concentrate on leaner protein sources for the majority of the time and ramp up the intervals & strength training to 3-4x/ week (45-60 mins every other day if possible and you feel good doing it).

If you want to lose bodyfat you will need to limit fat in the diet, even if it is from better sources and you are eating lower carb. 4T will provide approx 450 calories from fat alone. Measure how that calculates into your total daily diet macro profile to lose weight on a calorie deficit. If you are eating many of the foods listed in your post in a single day, even with fairly strict portion control you could be well over 50g of fat, possibly double or triple that amount. I have found that regularly consuming higher percentages of fat on a diet can be fine for maintenance, but for most people it will be difficult to lose bodyfat.

91119f53c3827f5c7fc90b98cab85b04

(799)

on September 17, 2012
at 06:44 PM

cut the fat intake by half and replace some of the calories it provides with protein from leaner sources. Eat 2 chicken breasts instead of one, and more salad, it will fill you up. If you enjoy dairy and don't want to stop eating it try some 1% cottage cheese which provides only 1g of fat but 16g of protein per 4 oz serving. Unless you are using coconut oil, coconut milk, chocolate, nuts and other fat-dense foods in very small amounts I would suggest avoiding them completely for the time being because eating too much of any of those items can halt fat loss. Butter is great but use sparsely

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 06:34 PM

Hi Eddie, I'm eating at least 100 grams of fat per day. I thought fat wasn't a problem, but I guess if it is proving a lot of calories it still matters. Thanks, Hilary

91119f53c3827f5c7fc90b98cab85b04

(799)

on September 17, 2012
at 08:20 PM

I had suggested replacing some of the fat intake with protein because it is clear by the diet described that its too high in fat. I know that it may not be a popular PoV around here to suggest its possible to eat too much fat if you are interested in weight loss, but overconsumption of fat has negative impact on body composition even if it is from ideal or approved sources. Higher protein intake also positively influences blood glucose stability, helps blunt hunger, and is less than half as calorie dense as fat allowing you to eat more and take in less calories. This works well for many people

51c66d8a6f3005628535a50a950b1c61

(1003)

on September 17, 2012
at 07:20 PM

I did not say to disregard calories, I said that cutting out fat was the wrong way to go. Fat is actually known to be very satiating. From her comments about her bodyfat distribution, signs are pointing to insulin resistance, which is best handled by controlling carbs, not controlling fat.

51c66d8a6f3005628535a50a950b1c61

(1003)

on September 17, 2012
at 10:50 PM

Hmmm, for me, and lots of people I know, fat is quite satiating. Perhaps I'll dig up some links as well. Anyhow, if you read some of her later comments, she is borderline Type II diabetes based on bloodtests...therefore she's insulin resistant. She is the kind of person that will probably do best by cutting carbs, moderate protein, and moderate-to-high fat. Cutting fat may work for some, but in the insulin resistant, it's cutting carbs that is key.

211d4075d68b24cd0aa7ebfa94262bb9

on September 17, 2012
at 09:26 PM

"Fat is actually known to be very satiating." This is not true.

6b365c14c646462210f3ef6b6fecace1

(1784)

on September 17, 2012
at 07:12 PM

i agree with eddie. A lot of people disregard calories around here, and this is simply not advantageous for either fatloss or gain (dependin gon your goals). Also, the body readily stores fat when an excess is consumed. In addition, fat does not trigger satiety signals to be sent as easily as the other macronutrients do, which may cause people to over eat. Unless you measure EVERYTHING you put in your mouth, it is very easy to misjudge the amount of fat or calories you are consuming.

51c66d8a6f3005628535a50a950b1c61

(1003)

on September 17, 2012
at 06:53 PM

Sorry, gotta disagree, Eddie. For most people, eating less fat does not equal less bodyfat!!! As long as it is good Paleo fat. Calories may matter, but I would cut carbs and even protein before I'd cut good paleo fat. And big no to the 1% cottage cheese. Lowfat dairy is just junk and not worth eating. Hillary, I'm going to add my own answer below, but in a nutshell, I bet if you watch portion sizes, drop fruit and chocolate, and possibly dairy, you'll see some weight loss.

D7f404b29047b12e2c2f528934b7b80b

(133)

on September 17, 2012
at 08:52 PM

I dont understand why ppl dont just get higher fat cuts and dont add in the extra fat to cook it!! It cooks in its own fat plus a lot of the fat melts off. Taster meat and saving conserving pricy coconut and other oils. I dont see the need to have a phobia of unlean cuts.

1
D09082bfdf314165ffe5111048db79c8

on September 17, 2012
at 06:12 PM

It may be the dairy. A lot of people can tolerate it fine, but you may be one of the unlucky ones, like me. Dairy makes me fat. I learned that when I reintroduced it after the whole30. You might find my 6 Weight Loss Tips for the Paleo Diet helpful. Check out that post here: http://www.threedietsonedinner.com/2012/07/the-paleo-diet-for-weight-loss.html

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 06:20 PM

Hi Brittanie, Thanks for the response. You keep your carbs below 35 grams a day? Wow! I come in at about 65 gross/50 net carbs a day. If I cut out the fruit, I bet I can get down that low. Thanks again! -Hilary

D09082bfdf314165ffe5111048db79c8

on September 18, 2012
at 02:03 PM

Yeah! You really should get your body in ketosis, so it starts to burn your stored fat for fuel instead of the carbohydrates you are eating. You will feel your body switch into a fat-adapted state. You can do this! It looks like you have a lot of support here =) I look forward to hearing about your progress.

1
6a37e92ef0a6ceb892eb00079314222f

on September 17, 2012
at 06:08 PM

The things that stand out to me in your post are: Fruits, dark chocolate, dairy (what forms?) and nuts. Definitely cut those out and see what happens. 1-2 fruits a day is too much when you are trying to lose. I would also skip the jogging. Either just walk, or incorporate some sprints in a few weeks.

You didn't mention about your clothes...how are they fitting? If they are looser, then you are on the right track. It's so easy to get hung up on the weight issue, however paleo is about so much more than that. It's about being healthy. You mentioned your labs are better, that's a win in my book, right? Give it time. I know, easier said than done.

487d6c4855c3646527cdbaf26dbda2e5

(25)

on September 17, 2012
at 06:16 PM

Thanks for the response! I guess I need to completely cut fruit out as well as dairy. My clothes are, unfortunately, fitting exactly the same. And, yes, my labs make me feel like I'm on the right track! I just need to be more strict it seems.

D7f404b29047b12e2c2f528934b7b80b

(133)

on September 17, 2012
at 08:45 PM

You know what though? Congratulations on not gaining any weight!! That goes to show that even though your are consuming more calories that you need to lose weight, primal eating has improved your health and you've not packed on any unwanted pounds! With those simple changes i bet the weight will start flying off!

6a37e92ef0a6ceb892eb00079314222f

(218)

on September 17, 2012
at 06:11 PM

Don't know why the "to" is capitalized. My toddler must have hit the caps lock. lol

6a37e92ef0a6ceb892eb00079314222f

(218)

on September 17, 2012
at 06:11 PM

Also meant TO add, there are many threads about breaking through plateaus on here. I know you said that you haven't lost any weight, but it might be worth it to check those out for additional tips. Everyone is different and sometimes just a few tweaks to your diet can really help.

0
487d6c4855c3646527cdbaf26dbda2e5

on September 19, 2012
at 02:15 AM

I just want to thank everybody for all of the support and suggestions.

I have decided to completely cut the protein powder, dairy, and all fruit except berries. I'm also going to try going lower carb at about <35 carbs a day. My emphasis will be fat, eggs, meat, and low-carb veggies.

As a number of people have pointed out, I probably have some insulin sensitivity and metabolic issues. For this reason, I think exercise is going to be key, with emphasis on sprints and strength training.

Also, I am currently taking daily: Mark Sisson's Advanced Heatlh Multi-vitamin pack, 1.5 mg EPA/DHA, 2,000 IU Vitamin D (my multi contains another 2,000), 10 million organisms probiotic, and build up on magnesium citrate (right now I'm having a hard time tolerating it even in small doses).

Thanks again. I'll check-in in a few weeks. :-)

-Hilary

0
Bdb2e42db2ecb6834f79dc60d818104c

on September 18, 2012
at 06:24 AM

I totally feel for your situation, and I agree with many others that experimenting will lead you to find what works for you.

Below is just stuff from my experience and experimenting on a primal/paleo diet for 2years:

Cut out all the protein shakes, etc. Eat real food. And sure, chill with the fruit, chocolate and dairy for a bit. See how ya do without it for a little.

Eat grassfed beef, free range organic chicken, wild salmon/fish. When I stopped eating grain fed beef, I noticed weight dropping off. I never believed it until I did it. You can get cheap, good stuff at Trader Joe's, Henry (Sprouts), etc.

Eat a buncha veggies and get creative. Roast em, grill em, eat em raw. enjoy em! I love roasting brussels sprouts with sriracha, garlic, and some ginger. I even started grilling broccoli.

EAT FAT! enjoy an avocado. Add olive oil to a salad or veggies. have a handful of nuts. Anyone telling you to limit the fat, or eat lofat foods on a paleo diet is giving you misinformation. there is a plethora of science and research behind this. Just get your fat from good sources. Once I upped my fat, weight dropped easily.

Carbs: I eat some sweet potato (yellow, orange, sometimes purple if I visited the Asian market) after I train. I don't eat em if I didn't.

But most important, and I think most paleo people would agree: Have some fun. Try new stuff. Get in the sun. Sleep more. chill out.

The biggest change I made in my life along with a paleo diet was training in MMA. I found that Brazilian Jiu Jitsu was the best exercise and personal growth I have ever had.

I'm an ex-football player who weighed 260lbs at my heaviest. I spent years lifting weights, eating oatmeal and protein bars and carb-loading. I'm now 35, weigh just above 200lbs, and am training for my first BJJ tournament in Nov.

Just stick with it, try stuff out, and go day to day. small, incremental changes.

good luck, you got this!

0
0d7be15fd1a76c7a713b0e2e75381e75

(307)

on September 18, 2012
at 05:27 AM

Ah, jesus, don't up the protein. Up the FAT, ditch the whey powder, keep the protein and carbs low, slightly lower than you have. Don't count your total calories, count your carbs and protein and then eat fat ad lib, aka to your satisfaction. Check out the hyperlipid blog, lots of useful stuff there and you can see the biochemistry behind what I just told you, if that floats your boat. Good luck!

0
42c0480196d6ddcd14f97dd68712bcbf

on September 17, 2012
at 09:45 PM

I bet you have candida

0
5f3e1f803d7a9b8704bb11cda26bcf9a

on September 17, 2012
at 08:29 PM

At your height and weight, you may be metabolically damaged. I suggest you get a glucometer and check your blood glucose (BG) right before you eat and at 1 hr after then 2 hrs after. You need to stay below 140 m/l (better if between 90 (premeal) and 125 @ 1 hr.post meal. You should recover back to your premeal level by 2 hrs after eating. If you find your BG spikes above 140 when eating certain foods-then do not eat them--ever-- and get yourself tested for diabetes. And if I am just shooting in the dark and am wrong, well, never mind :) If you are showing signs of diabetes, then controlling your BG is not only helpful in losing weight but can save your life.

0
5249df0c1098a8ea4607cc305f0cbdcf

on September 17, 2012
at 08:06 PM

Skip breakfast (or only have cream/coffee--if you do coffee) and when you BREAK your FAST at lunch or dinner make sure you have plenty of protein.

D7f404b29047b12e2c2f528934b7b80b

(133)

on September 17, 2012
at 08:58 PM

Not a good idea if shes borderline type 2 diabetic.

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on September 18, 2012
at 05:09 AM

http://civilizedcavemancooking.com/reviews/how-intermittent-fasting-saved-mewhile-slowly-killing-me/

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on September 18, 2012
at 05:08 AM

http://www.bulletproofexec.com/a-bad-combination-for-women-intermittent-fasting-and-paleo/

211d4075d68b24cd0aa7ebfa94262bb9

on September 17, 2012
at 10:08 PM

How so? If anything skipping meals appears to improve insulin sensitivity.

5249df0c1098a8ea4607cc305f0cbdcf

(864)

on September 17, 2012
at 10:37 PM

Please explain your reasoning Becca.

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on September 18, 2012
at 05:07 AM

Intermittent fasting is not always as good for women as for men. It can seriously disrupt hormones. http://www.paleoforwomen.com/shattering-the-myth-of-fasting-for-women-a-review-of-female-specific-responses-to-fasting-in-the-literature/

5249df0c1098a8ea4607cc305f0cbdcf

(864)

on September 18, 2012
at 04:43 PM

TeaElf: Right, different techniques work for some and not for others. If the OP hasn't tried IF, it's worth a shot for a week or so, to see if its helpful or not.

0
C326acd0ae246a39c5685f2ba72e3136

on September 17, 2012
at 07:08 PM

Yea you might want to cut out nuts, dairy and primal fuel. See what happens. Make sure your exercising. Lifting weights help stimulate metabolism so that should definitely be on your list.. Maybe try an elimination diet? Personally I would just eat/ drink coffee,coconut oil, tea, beef and eggs and see what happens.

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