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  • Waiting for the PB Miracle...

    Just to say... not turning my back on PB, just feeling a tad frustrated.

    OK. So I dont do the weights thing... I swim instead. I live in the dismal raining north west of England, so havent seen sunshine for months. I work inside at a sedentary computing job... it pays the bills.

    My weektime diet is:
    Breakfast: 3 rashers of bacon
    Lunch: baked potato with tuna mayo
    Tea: either a self-made curry with salad, or a cold salad with meats
    Snacks: evening only (dont snack in the day) ... cashews, raisins, almonds. 2 squares of dark chocolate (Tescos Finest range).

    I have no idea what the carb load is... but I'm guessing pretty low. Total calorie intake I think is around normal, or slightly below average.

    Sleep is my normal 6-7hrs per night. Always has been. I'm not tired after sleep, so its the right amount.

    The good news: my diabetic numbers have been superb. Havent had a full blood workup, but my home-measures are all in the normal range. I'm amazed how long I can go on 3 rashers of bacon. Rocket fuel

    The bad news: in 4 months of this, not 1lb of weight loss.

    Any ideas what I can do to get the lbs shifting, to speed up the metabolism?

    Please remember with any advice, as a diabetic I need to take regular meals - I cant risk a hypo by doing IF.

    All help appreciated.
    Embracing my inner Caveman since Sept 2012
    Age: 45. Height: 5'9". PW: 234. SW: 215
    Start BMI: 31.9 (if include "bigbone" 10% allowance: 28.7)
    Start Waist: 40in

    CW [06/Aug/13]: 198lbs. Current Waist: 36in. BF%: 19.6%. Various Calcs
    BMI: 29.2/26.3 BF%: 16.45% Naval Research BF Method

  • #2
    What are your real goals. That will determine the best advice for you
    Optimum Health powered by Actualized Self-Knowledge.

    Predator not Prey
    Paleo Ketogenic Lifestyle

    CW 315 | SW 506
    Current Jeans 46 | Starting Jeans 66


    Contact me: quelsen@gmail.com

    Comment


    • #3
      3 fold goals:

      1: Weight loss. A minimum target would be a BMI within the "normal" or even the "bigbone-adjusted BMI" normal range. ie. 25 or 26.5 respectively. I am currently 31.5. So according to that I need to lose around 3-4 stone (42-56lbs).

      2: I'm fitter than a year ago, but most of that improvement was workouts pre-PB. PB I see is having little effect on this, other than the negative one of reducing my stamina for long swims.

      3: Improving my diabetic numbers to the point they reduce my medication would be a great benefit, and I reckon I'm on course with that.

      So 2 & 3 are doing OK. 1 is not moving. But then my weight has been incredibly stable for years - 215 +/- 4lbs for the last 15 years, pretty much regardless of diet.
      Embracing my inner Caveman since Sept 2012
      Age: 45. Height: 5'9". PW: 234. SW: 215
      Start BMI: 31.9 (if include "bigbone" 10% allowance: 28.7)
      Start Waist: 40in

      CW [06/Aug/13]: 198lbs. Current Waist: 36in. BF%: 19.6%. Various Calcs
      BMI: 29.2/26.3 BF%: 16.45% Naval Research BF Method

      Comment


      • #4
        You may need to cut back on those evening snacks.

        Comment


        • #5
          Originally posted by TigerBeard View Post
          Please remember with any advice, as a diabetic I need to take regular meals - I cant risk a hypo by doing IF.
          Not quite true - it's a sudden drop in blood sugars that would cause the hypo, and that's caused by fluctuating insulin levels. Ifyou keep the insulin low by eating very few carbs in a meal, there won't be a sudden drop, and you actually can go longer between meals.

          My husband has T2D, and while he usually eats 3 meals, he no longer snacks, and sometimes he just isn't hungry when mealtime comes up - this is generally after really big breakfasts (eggs and bacon, but no toast, for example). He also has stopped taking his meds - metformin and glyburide. Reading the side effects, glyburide can cause the hypo episodes randomly - why would you take something for diabetes that will force you to eat carbs to recover from the side effects???

          Anyways, long story short is be careful but don't be afraid to experiment.

          And since you live in a miserable weather place... are you taking a vitamin D supplement? Might not help with the weight, but would certainly make you feel less frustrated and more happy.
          28 years old, insurance broker
          starting weight 195 lbs (5'4")
          working on losing weight, getting active, and curing my GERD

          Comment


          • #6
            Biased Answer Follows:

            You are a diabetic ( didnt say which type ) thus.... your hormones are compromised.

            Get a hormone workup and focus on normalizing them. make whatever dietary changes are required supplementing as needed.

            Problem solved.

            Second biased answer: Hormones stay out of what when something is tilting the scale. if eating to your hormones doesnt show a definite change in 6-12 weeks look at what heavy metals exist in your body. blood tests and urine tests are available.
            Optimum Health powered by Actualized Self-Knowledge.

            Predator not Prey
            Paleo Ketogenic Lifestyle

            CW 315 | SW 506
            Current Jeans 46 | Starting Jeans 66


            Contact me: quelsen@gmail.com

            Comment


            • #7
              i think you need to change your first goal to fat loss instead of weight loss. i know it's a minor change, but it matters. in fact, get rid of your scale.

              has anything else changed? are your clothes looser? more energy? the primal blueprint is about improving your health; losing weight is just a positive byproduct for most people.

              you should try logging your food for a week or two, and log absolutely everything that goes in your mouth. get a sense of how many calories you're really eating, how many carbohydrates, how much fat, etc. i'm guess there is a shift that you can make with your diet that might help move things along.
              swimming is great, but is that all your exercise? if so, maybe it's time to start lifting heavy things and getting in some sprint workouts (you can do sprints in the pool).
              http://www.marksdailyapple.com/forum/thread60178.html

              Comment


              • #8
                I can say I would not lose fat well on your diet. The carbs in the potato and raisins would be enough for my body to work with and keep me fat. Raisins are one of the very highest glycemic foods there are. Just stick to meat and non starchy veggies (no fruit either) until you start to lose, then you'll have a baseline and know it works and any changes that screw that up, you'll know why. It just doesn't take much carbs to make a big difference, especially with someone who has a deranged sugar metabolism as you (and most of this country) do.

                Also, not eating after 5 or 6 pm is good. I've been eating pretty much "primal" for over a year now (I still ate some grains in the beginning, but very little). I lost weight well in the beginning, then it slowly stopped and I'd been stuck for 3 months. I was allowing myself a few potatoes maybe an apple here and there. That was all it took. Cutting back my carbs and I am losing again (I only have about 15 lbs to lose, so they are the toughest pounds too).

                Here is what I eat (I am female btw- but I do some physical labor I'm a part time farrier and also have a bit of a farm, hauling feed and hay and whatnot around).

                First thing in the morning (I am in transtion right now of changing coffee to spearmint tea because coffee makes me hungry as much as a love it): 2 cups of coffee, each cup has 1.5 tsp of palm sugar and about 1/2 cup of raw goat's milk (I know, didn't realize how much milk it was until recently when I actually measured it!).

                Breakfast (usually 10-11am) A few different options
                A-3 egg omelet with American cheese
                B-3 eggs over easy with some sausage
                C- blueberry smoothie (walnuts, coconut water, raw milk, frozen blueberries, ice and coconut oil) this one is higher carb, but not bad, probably 20 carbs. I like to only eat this on days I'm going to go run but it doesn't seem to mess with my weight loss even when I don't.

                Lunch 1-2pm: Often just a salad with veggies and vinaigrette dressing. I will often throw in some parmesan cheese or sunflower seeds or something. Or some leftovers from last night's supper. This is basically a meal to tide me over to supper.

                Supper: 4:30-5:30pm Usually some type of meat and veggie. Examples: Hamburger patty (often just half of one as my appetite isn't too strong in the evening most days) which I have put on top: mayo, bubbie's pickles (fermented), chopped onion and mustard. Or I may have steak or fish etc. Veggies may be one or two of the following: mashed cauliflower with some parsnips thrown in, but mostly cauliflower w/ butter, salt and epper, fried eggplant, fried greens like turnip or kale, salad, cooked carrots and broccoli, fried squash, fried green tomatoes, fried cabbage etc. And of course everything fried is just naked, no coating and I fry in palm or coconut oil.

                Oh, also at one meal or another I take 3 salmon oil pills (Dr Mercola's brand). Be sure you are getting your Omega 3's.

                The meat I eat is almost all grass fed right now as we had a bull butchered, my eggs are also usually from our chickens although this time of year they aren't laying much and we have been buying some which are supposed to be free range.

                If I get hungry in the evenings, I drink some green tea and ignore it. You will want to be careful of your blood sugar at first, but eating all this fat and meat should keep it stable for you.

                HTH
                Last edited by AshleyL; 12-13-2012, 08:05 AM.

                Comment


                • #9
                  Also, cutting your carbs back, you can expect to feel hungry for up to two weeks after and have low blood sugar symptoms (but checking your sugar you will likely see it is good).

                  Comment


                  • #10
                    @teach2183: its a small bowl (3" diameter, 1.5" deep)... so not tons of nuts/raisins. Compared to old habits of biscuits, etc, its a major difference. I'm just really suprised that such a major diet difference (no wheat, little dairy - the odd yogurt), has had next to no difference.

                    @AshleyL: thanks. Lots of advice. Surprised that you think the one potato & 1/4 bowl (see above for dimensions) of raisins is enough. Maybe I am eating enough carbs to be in the "easy weight maintenance" level - its hard to say. Unfortunately I dont leave work until 6pm, and then commute home. So tea is 7-7.30pm.

                    For some, these lifestyle fixes are easy - the basic logistics of my work/life/finance dont seem to allow for many of them. Hey ho... I'll plod on. PB seems good, and makes sense, so I wont give up... maybe a bit more tinkering needed.
                    Embracing my inner Caveman since Sept 2012
                    Age: 45. Height: 5'9". PW: 234. SW: 215
                    Start BMI: 31.9 (if include "bigbone" 10% allowance: 28.7)
                    Start Waist: 40in

                    CW [06/Aug/13]: 198lbs. Current Waist: 36in. BF%: 19.6%. Various Calcs
                    BMI: 29.2/26.3 BF%: 16.45% Naval Research BF Method

                    Comment


                    • #11
                      Originally posted by TigerBeard View Post
                      For some, these lifestyle fixes are easy - the basic logistics of my work/life/finance dont seem to allow for many of them. Hey ho... I'll plod on. PB seems good, and makes sense, so I wont give up... maybe a bit more tinkering needed.
                      that is absolutely true for a lot of us. big, sweeping changes seem insurmountable when you've got a job that doesn't allow a lot of free time, a commute, a family, etc.
                      small changes or tweaks are a little easier to fit into your lifestyle, and even those can take a few weeks to really become part of your behavior/diet/exercise routine. if i were you, i would focus on your diet first. get a good idea of what you're eating on a regular basis (tracking), then experiment with some changes and see how they affect you. then experiment with something else, then something else. it can take a while to figure out what works for you, but if you're curious and patient, it can be a great journey of self-exploration.
                      http://www.marksdailyapple.com/forum/thread60178.html

                      Comment


                      • #12
                        Originally posted by primalrob View Post
                        i think you need to change your first goal to fat loss instead of weight loss. i know it's a minor change, but it matters. in fact, get rid of your scale.
                        Nice sloganeering... unfortunately much of the medical & insurance establishment in the UK base everything off your BMI. The only medical I have ever had that didnt consider that heavily was my diving medical. She understood that muscle is heavier... even so the shock to me of the 44" waist she measured in April accelerated my drive to be fitter & healthier. I am now a 39-40" waist depending how much I breathe in! Pretty reasonable for 8 months ... but only lost 1" since going primal in Sept.

                        has anything else changed? are your clothes looser? more energy? the primal blueprint is about improving your health; losing weight is just a positive byproduct for most people.
                        Yup. I've always stated my goal before as being fitter... however, my reason for going primal was to lose weight in a diabetic friendly way. So many diets majored on the foods I know spike my T2 diabetes... so it had to be low carb. Atkins is too prescriptive... I dont want to be a slave to lists. So PB is to lose weight, with minimal diabetic impact.

                        you should try logging your food for a week or two, and log absolutely everything that goes in your mouth. get a sense of how many calories you're really eating, how many carbohydrates, how much fat, etc. i'm guess there is a shift that you can make with your diet that might help move things along.
                        swimming is great, but is that all your exercise? if so, maybe it's time to start lifting heavy things and getting in some sprint workouts (you can do sprints in the pool).
                        I've not done lifting weights. Something about the culture of the gym that totally puts me off ever crossing the threshold. And lifting heavy things anywhere else usually requires daylight Yeah, excuses. But I like the anonymity of swimming... me alone against the clock, and can shut out the outside world. Its also a sport where Im proficient, and my bulk is an advantage... added bouyancy

                        My swims to most people would be considered sprints... I do 1/4 mile breaststroke at a time, in around 9 mins. 4 sets for the mile.

                        Just picking up on AshleyL again... fruit. I forgot to add that I usually have 1 apple, 1 banana at the end of the main evening meal. I dont want to drop fruit in order to gain supplement tablets to gain back the lost vitamins. Lets face it... Grok didnt have supplement tablets.

                        As I said... I'm frustrated as I read all these "success stories" of people losing 2-3lbs/week for the first couple of months. If they had had my "success", there would be no PB movement at all.
                        Embracing my inner Caveman since Sept 2012
                        Age: 45. Height: 5'9". PW: 234. SW: 215
                        Start BMI: 31.9 (if include "bigbone" 10% allowance: 28.7)
                        Start Waist: 40in

                        CW [06/Aug/13]: 198lbs. Current Waist: 36in. BF%: 19.6%. Various Calcs
                        BMI: 29.2/26.3 BF%: 16.45% Naval Research BF Method

                        Comment


                        • #13
                          Originally posted by primalrob View Post
                          that is absolutely true for a lot of us. big, sweeping changes seem insurmountable when you've got a job that doesn't allow a lot of free time, a commute, a family, etc.
                          small changes or tweaks are a little easier to fit into your lifestyle, and even those can take a few weeks to really become part of your behavior/diet/exercise routine. if i were you, i would focus on your diet first. get a good idea of what you're eating on a regular basis (tracking), then experiment with some changes and see how they affect you. then experiment with something else, then something else. it can take a while to figure out what works for you, but if you're curious and patient, it can be a great journey of self-exploration.
                          Good advice... thanks.
                          Embracing my inner Caveman since Sept 2012
                          Age: 45. Height: 5'9". PW: 234. SW: 215
                          Start BMI: 31.9 (if include "bigbone" 10% allowance: 28.7)
                          Start Waist: 40in

                          CW [06/Aug/13]: 198lbs. Current Waist: 36in. BF%: 19.6%. Various Calcs
                          BMI: 29.2/26.3 BF%: 16.45% Naval Research BF Method

                          Comment


                          • #14
                            Hi - I live in Scotland, so even more miserable and cold...and I have a desk job too. Still loads of ways to do well primally.

                            My twopenny worth would be to ditch the baked potato for a BAS and to start lifting weights.

                            After months of maintaining weight, I cut my carbs back quite a bit (I don't measure, but stick to loads green leafy veggies, avocado and a few cherry tomatoes in my salad), increased my fat intake. This has been quite revelationary for me as it has had quite an impact on my hunger levels and these days I don't snack at all and am tending to eat just two meals a day for the most part.

                            I also started some heavy lifting about four months ago - and to my surprise I absolutely love it!!

                            Weight loss is still slow - but it is coming off, but the biggest thing is that I love, love, love heavy lifting and I feel absolutely fantastic.

                            I do, and have for quite a while now, taken a D3 supplement - I found that it really helped to even out my mood and I don't suffer from the ups and downs I used to. Now my mood is generally good and stable.

                            Don't lose heart, but do try to stay positive. Don't take this badly, but there's more than a hint of feeling sorry for yourself in your post - which won't help you in the long run. You're asking for feedback and help which is a great step forward...remember that primal works differently for everyone and you need to find the right balance that works for you. Tweaking is the way forward.

                            Comment


                            • #15
                              Originally posted by TigerBeard View Post

                              I've not done lifting weights. Something about the culture of the gym that totally puts me off ever crossing the threshold. And lifting heavy things anywhere else usually requires daylight Yeah, excuses. But I like the anonymity of swimming... me alone against the clock, and can shut out the outside world. Its also a sport where Im proficient, and my bulk is an advantage... added bouyancy
                              I had exactly the same attitude towards the gym, but there is a solution: consider kettlebell work-outs from home. I never lifted a weight in my life, I was exactly your weight and had a waist of 42.75", and now I'm down to 189lbs and 33" waist thanks to Primal eating (and yes, keep an eye on those calories) and moderate weight-lifting.
                              IF and two big meals a day works for me, and if you swing a kettlebell just 10 minutes a day you'll melt that fat in no time.

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