Author Topic: Help? Day 20 of Paleo and not feeling good  (Read 8307 times)

Offline trimama

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Help? Day 20 of Paleo and not feeling good
« on: March 09, 2011, 09:49:29 AM »
I'm a 41 year old woman, 153 pounds, 19% body fat. It's day 20 of Paleo eating for me and I feel worse than ever. I'm tired, hungry, thirsty, and when I exercise my heart rate is sky high. My muscle tissue looks flat and deflated and I feel flabby. I'm a very fit person, do P90X and triathlon sports, so I'm wondering if this diet is not for me. I've started adding a banana to my morning protein shake and a sweet potato to every main meal. No dairy, no legumes, no grains. Since I would like to reduce my bodyfat to closer to 15%, I've tried to keep daily calories around 1600.  But I'm hungry. And suffering from the "low carb flu" I guess cos I'm lethargic.  Can't get thru the workouts. Been tracking religiously - macros are 50% fat, 23% protein, 27% carbs.
Any help?
 

Offline avelin

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Re: Help? Day 20 of Paleo and not feeling good
« Reply #1 on: March 09, 2011, 10:20:23 AM »
Hi - nice to meet you.

Post a food journal for a few days. This is essential

Sounds like you aren't eating enough and you need more fat (sat fat please). Stop counting calories and eat when you are hungry, drink when thirsty. Listen to your body.

Read this
« Last Edit: March 09, 2011, 10:27:23 AM by avelin »


Offline C C G

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Re: Help? Day 20 of Paleo and not feeling good
« Reply #2 on: March 09, 2011, 11:04:48 AM »
I'm a very fit person, do P90X and triathlon sports,

I've tried to keep daily calories around 1600.  But I'm hungry. And suffering from the "low carb flu" I guess cos I'm lethargic.  Can't get thru the workouts. Been tracking religiously - macros are 50% fat, 23% protein, 27% carbs.
Any help?

this is simple.  You're not eating enough.  Hungry and lethargic = not enough food

I'm 5'1'', 115 pounds and only do light exercise and eat about 1300-1400 per day. 1600 is not nearly enough for someone your height and activity level - and your body is telling you that.  Maybe also your body doesn't want to be 15% BF?  I know female athletes like to have low body fat but if you have to force it, it can't really be that healthy...

You added sugar and starch (bananas and sweet potatoes) - I would recommend adding more fat (animal) and protein instead.

Offline trimama

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Re: Help? Day 20 of Paleo and not feeling good
« Reply #3 on: March 09, 2011, 12:12:54 PM »
Thanks guys - that's good news actually. I was hoping the issue was in total calories and not in macros. I will post a food journal, but I don't know how. I use Livestrong, you want just a cut and paste or is there a better way?

I know, 15% bodyfat is greedy. I can't help myself....I want it.  You've given me motivation to keep going.  I'll move to 1800 total cals and see how I feel.

Why do you think I'm so thirsty? I drink only water - (no coffee, alcohol, soft drinks, or juice), about 64-96 oz per day. Wondering if dehydration is contributing to the high heart rates.

Offline sparrow

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Re: Help? Day 20 of Paleo and not feeling good
« Reply #4 on: March 09, 2011, 12:22:44 PM »
Why do you think I'm so thirsty? I drink only water - (no coffee, alcohol, soft drinks, or juice), about 64-96 oz per day. Wondering if dehydration is contributing to the high heart rates.

Are you in ketosis?  I get very thirsty in ketosis.  If your activity levels are high enough, you might be staying in that even with the additional carbohydrates.

I also need to salt my food lightly during the summer or if I'm sweating a lot, or water seems to go right through me and I'll be thirsty and dehydrated even if I'm drinking plenty.


Offline Warren Dew

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Re: Help? Day 20 of Paleo and not feeling good
« Reply #5 on: March 09, 2011, 12:53:27 PM »
I'm not sure where you got your info on the paleo diet from, but if you are having protein shakes, you are very far from paleo.  Google "liquid protein diet" and you'll find plenty of pages like http://www.jrank.org/food/pages/2436/liquid-protein-diet.html about the deaths it caused.  I shudder to think where your fat might be coming from.

Dump the protein shakes, and dump the sweet potatoes, which are as much of a nonpaleo agricultural food as grains.  Substitute meat - red meat, so it has more iron and other minerals - with plenty of animal fat.

For a food journal, just start a thread in the "food journals" section, and post everything that you ingest, on a daily basis.

Offline C C G

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Re: Help? Day 20 of Paleo and not feeling good
« Reply #6 on: March 09, 2011, 01:24:27 PM »

Why do you think I'm so thirsty? I drink only water - (no coffee, alcohol, soft drinks, or juice), about 64-96 oz per day. Wondering if dehydration is contributing to the high heart rates.

I drink loads on paleo.  I eat about 10-15% carbs so am pretty near ketosis most of the time.  Before paleo I had about 2 cups of fluid a day.  Now I get through about 5.

Most people wouldn't be in ketosis eating 27% carbs but you're probably burning them off.

Post a food journal.  You should be eating protein, not protein shakes!

Offline avelin

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Re: Help? Day 20 of Paleo and not feeling good
« Reply #7 on: March 09, 2011, 03:03:34 PM »
@ Trimama - stop counting calories. You will seriously stuff this up. This is about eating fat to burn fat and you cannot restrict calories to get this right.

If you keep taking a calorie restricting approach you will never, ever allow your body to self regulate and you will be at war with your own needs.

The only reason to count calories is to get an idea of what you are consuming, in which case keep track of the big 3 (fat, prot & carb).

You still haven't posted a menu and I've no idea what veg you are eating and what amounts of fat and carbs you eat, nor what kind.


Offline trimama

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Re: Help? Day 20 of Paleo and not feeling good
« Reply #8 on: March 09, 2011, 04:13:06 PM »
@Warren Dew: I asked for help, your criticism is not helpful.  Yes, I am aware that whey protein is not 100% paleo, but I also follow Mark's Daily Apple and I utilize his primal protein powder, which is 100% whey protein isolate. I drink one shake in the morning, post workout, and am not willing to give it up. I mix in most of my vitamin supplements (i take creatine, bcaa, glutamine and amazing grass powder plus organic spinach)
My fat comes primarily from nuts and coconut oil and coconut milk.
I do track calories because "intuitive eating" has not worked well for me.  I'm not militant about it, but I do think I need to know where I'm at calorie-wise.  Frankly, i track everything: calories, macros, heart rate, calories burned, weight, bodyfat, and every detail of my workout plan. I don't believe "winging it" will bring the performance results I'm looking for.

Offline sparrow

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Re: Help? Day 20 of Paleo and not feeling good
« Reply #9 on: March 09, 2011, 04:35:48 PM »
A lot of people come onto this site with a very warped view of what Paleo is, so the general assumption is that unless you specifically say that you know something is a "cheat" (or non-paleo, if you prefer), you don't realize that it is.  If you ask for help, be prepared to have those items pointed out.

Primal (Mark Sisson) and paleo have a lot in common, but some of the major differences include the use of dairy and supplementation.  So, if protein powder is a major part of your diet, you're not eating paleo.  That doesn't necessarily mean your diet is horrible, but if you're not getting the results you want, eliminating processed non-paleo foods and replacing them with paleo whole foods is going to be some of the first advice you receive.

It doesn't get much less paleo than whey protein powder - it's dairy, which isn't paleo, and highly processed, also not paleo.  Try switching that out for real food and see how you feel.  If it's not helping you, ditch it.



Offline Il Capo

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Re: Help? Day 20 of Paleo and not feeling good
« Reply #10 on: March 09, 2011, 05:56:51 PM »
It doesn't get much less paleo than whey protein powder - it's dairy, which isn't paleo, and highly processed, also not paleo.  Try switching that out for real food and see how you feel.  If it's not helping you, ditch it.

This.

Offline goodsamaritan

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Re: Help? Day 20 of Paleo and not feeling good
« Reply #11 on: March 09, 2011, 06:07:40 PM »
make a food journal
take pictures of your food
and yourself.
Then we will know.

Protein shakes are not paleo

Offline avelin

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Re: Help? Day 20 of Paleo and not feeling good
« Reply #12 on: March 09, 2011, 06:37:24 PM »
Hey Trimama - as sparrow said this isn't about 'criticism' but about pointing out what we know will work.

If you've been following Mark Sisson's primal and you feel awful then perhaps you need to re-evaluate. I know how you feel because I track from time to time to 'keep an eye' but I don't do it all the time.  Why not take a more taking a  flexible approach, and take a month, Whole30 style, and get back to basics before committing to something that might be holding you back. Several people at MDA have tried this and you can look up their posts there or just google them. That's all we are saying apart from suggesting you post a journal with menus (which you will have in your tracker).

It's up to you what you include in your diet, and whether you stay 'primal' or more basic paleo but the effects of removing all non-paleo stuff for a month could be an eye-opener. If you are feeling awful and getting poor results then the best approach is to go basic for a bit and then add things back in one at a time. Women (especially those over 30) are prone to having problems where men do not, and dropping dairy is one of the things that can help.
« Last Edit: March 09, 2011, 06:46:18 PM by avelin »

Offline Wlfdg

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Re: Help? Day 20 of Paleo and not feeling good
« Reply #13 on: March 09, 2011, 07:11:43 PM »
I'm a 41 year old woman, 153 pounds, 19% body fat. I'm a very fit person, do P90X and triathlon sports, so I'm wondering if this diet is not for me.  Any help?
I know, 15% bodyfat is greedy. I can't help myself....I want it.
These 2 cancel each other out. Getting really lean while doing a severly catabolic, cortisol inducing activity is a dead end street
Quote
Wondering if dehydration is contributing to the high heart rates.
Cortisol will.

You aren't being greedy. I'm 43 and headed towards 3% bodyfat. Once winter is done.
Good luck

Offline C C G

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Re: Help? Day 20 of Paleo and not feeling good
« Reply #14 on: March 10, 2011, 04:10:57 AM »
My fat comes primarily from nuts and coconut oil and coconut milk.

you need animal fat.  Seriously!  ;D