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  • women and weight gain

    What have been women's experience on PB? I'm definitely gaining weight- and it's not muscle since it is around my mid section. And up until good old turkey day, I have not eaten any grains or processed sugar... some dried fruit after a work out; but still not much. For those of you who are losing weight and doing well - could u offer advice or what has been working for you??

    Thanks!

  • #2
    Can you share a typical day's food (with specific quantities where possible) and your typical exercise?

    I reached my goal weight and have been happily stable at that weight since September. My typical day is:

    2 slices bacon, 1 or 2 eggs, 1 small onion, 1 tomato, handful spinach
    Small lunch...leftovers from the day before or sometimes just chicken soup. I'm rarely all that hungry at lunchtime any more.
    Chicken/beef/fish with a couple of vegetables (eg. cup of broccoli, 1/4 cup carrots). If the protein doesn't already have plenty of fat, I'll make sure to cook it in coconut oil
    Some days: 1/4 cup frozen raspberries with coconut milk
    Most days: a square of 85%+ chocolate
    All day: copious tea/coffee, sometimes with coconut milk.

    For exercise, I walk as much as I can and I do Jazzercise twice a week (which I used to do daily). I still haven't really done much on the Lift Heavy Things front.

    The thought processes that have helped me:
    Don't be afraid of fat
    Move more
    Don't try to find primal substitute versions for most things. Eat new things instead.
    Liz.

    Zone diet on and off for several years....worked, but too much focus on exact meal composition
    Primal since July 2010...skinniest I've ever been and the least stressed about food

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    • #3
      I'll try to remember; typical days have been so sporadic since the inlaws are in town and we've been eating out so much!

      B: 2 eggs, 1/4 cup summer squash, 1 cup kale, 1 roma tomato, 2 turkey sausage links
      S: almonds/cashews organic turkey stick
      L: Cobb Salad w/ balsamic dressing on side
      S: Prob. yogurt w/ protein powder
      D: 10 oz steak, house salad w/ italian dressing on side, little bit of coleslaw
      S: Blueberries, may have eaten some yogurt with it
      Cauliflower dipped into reg. cream cheese

      Sometimes I'll throw protein powder into greek yogurt (its non fat though) for a snack, or eat some cheese.
      What I eat changes everyday; sometimes I think i have more fat than other times. I graze around the house: after lunch out I'll still be hungry so i might pick at some almonds, steak in the fridge, veggies and salsa, yogurt, etc.

      I'm realizing that I may need to actually eat more fat than I am and I should keep track of what I'm eating; I did so before i ate Primal..

      I do p90x or elliptical or a pump iron class at the YMCA. I've only gone mountain biking once since Primal (8 days in)

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      • #4
        If you don't have a typical primal day and you've been eating out so much, sounds like that's your primary problem.

        I'm curious why you're eating turkey sausages? Those are typically created to be low fat.

        I agree you may need more fat, and less meals/snacks that are carb-centric (cobb salad, blueberries as a snack, nut snacks). By eating more fat, you'll feel more full and less likely to need to snack.

        Do you have the PB book? I highly recommend it...you'll rethink your exercise program and your eating if you really take the advice on board.

        You might also want to enter the menu you listed into an online nutrition tool and find out what the actual breakdown of foods is. I don't mean as a daily habit, but as a once-or-twice thing so you get a better idea of whether you're on track for carb/fat/protein intake.
        Liz.

        Zone diet on and off for several years....worked, but too much focus on exact meal composition
        Primal since July 2010...skinniest I've ever been and the least stressed about food

        Comment


        • #5
          I've never had any weight gain eating this way. I have been eating this way for years. The only time I gain weight is when I don't eat primaly - e.g. eating cookies or going off course and eating waffles at my honey's mother's house because there's no alternative for breakfast.

          Typically, I eat:
          vegetable and raw cheese fritatta for breakfast with a cup of black tea
          lunch:
          in the winter: cabbage, chicken sausage (I don't eat non-cured pork) and vegetable stew or curry
          in the summer: big ass salad
          pre-workout snack: apple with almond butter or berries with coconut milk or heavy cream and a cup of green tea
          protein, fat, vegetables for dinner

          In terms of exercise, I do yoga, hike, bike, climb, and kayak for my moving around at a slow pace. I lift heavy and sprint at the gym once a week.

          You seem to be eating constantly. This probably means you aren't eating enough fat for breakfast, lunch and dinner. Try being 100% primal for a week and go as strict as you can. Cut out dairy, fruit, and nuts. Eat protein, fat and vegetables. See what happens. Once you've done that and seen its effects on your body, you can add back in the other foods.

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          • #6
            The sample day contained at least 3000 cals if it was a restaurant Cobb salad. I hunk you're just overeating cals. It would be worth tracking for a few days in dailyburn or nutritiondata.self.com. Avoid fitday as it has too many errors in both the database and algorithm.

            On the iPhone....



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            • #7
              I'm not so sure about overeating calories. The snacking seems to imply dissatisfaction with meals which might have too much carb or too little fat or possibly just be too small. (You didn't say how big the Cobb salad was.)

              The low fat protein is basically a bad idea. Non-fat Greek yogurt is a contradiction in terms.

              The snacking sets you up for weight gain, IMO. Eat the fruit (and not much of it) with the meals, make the meals big enough and fat enough, see if your appetite diminishes. If everything is working right, you'll wonder where your appetite went. Do you use good quality butter or ghee (clarified butter made from unsalted butter, preferably at least partly grassfed.) Ghee adds wonderfully to taste and satisfaction from other foods.

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              • #8
                with the yogurt, its just that nonfat dairy is just too high carb. stay clear of nonfat or lowfat dairy.
                not to sound like a diet expert (tho' I should be after all the diets I've been on!)
                Hey, Lizch! did you have much weight to lose when you started the zone? I did the zone and lost about 30 lbs. years ago. Now I need to lose that same 30. But I can't do the zone again....sometimes you just can't go back to what worked once. I dunno why.....refusal to measure? So here I am...ready to learn and lose!

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                • #9
                  Originally posted by janagram View Post
                  with the yogurt, its just that nonfat dairy is just too high carb. stay clear of nonfat or lowfat dairy.
                  not to sound like a diet expert (tho' I should be after all the diets I've been on!)
                  Hey, Lizch! did you have much weight to lose when you started the zone? I did the zone and lost about 30 lbs. years ago. Now I need to lose that same 30. But I can't do the zone again....sometimes you just can't go back to what worked once. I dunno why.....refusal to measure? So here I am...ready to learn and lose!
                  I think I weighed about 140 when I first started zone, and lost about 25. Stuck with that for quite a while, but then regained 15. With Primal I lost 25lbs again, to the lowest weight I've ever been. I liked zone, but it was too much focus on food composition and didn't help me tendency to obsess about food. Primal feels like something I can do for the long haul--after only 4 months, it feels totally normal, easy, and healthy.
                  Liz.

                  Zone diet on and off for several years....worked, but too much focus on exact meal composition
                  Primal since July 2010...skinniest I've ever been and the least stressed about food

                  Comment


                  • #10
                    thanks. this way seems hopeful.

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                    • #11
                      visited the zone lately????? they've got bagels, cookies, bread, all made with soy---- kinda scary!! you just eat those and no meat, or meat as condiment....

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                      • #12
                        I am on my third week of going Primal and I lost six pounds the first two weeks. I am finishing up my third week and have gained three pounds. I have been strict on going Primal and have been following it to the dot. I eat nothing but meats , the right vegetables and fruits. I never go out to restaurants or eat out. I have fasted a little off and on as well and keep my carb maximum to around 50 if I have any at all. Any advice or conclusions ?

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                        • #13
                          this one stumps me, too. if you're being that strict....?? (wish I could say the same)
                          or rather wish I could be very strict...and lose the lbs! I am losing slowly......all you can do is keep at it. I'm sure it will have good results soon....then again, check out the fats. If your carbs are very low, they won't matter, but otherwise they can get pretty high. I wonder sometimes if women can eat all that bacon.....help! don't hit me, grokettes!!!

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                          • #14
                            wait! forget what I just said......I read in another thread (maybe nutrition) where someone said Nuts, dairy and booze, are ususally the culprit!!!!!!! True!!!

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                            • #15
                              Ladies~
                              If you want to drop body fat, you need a calorie deficit. I believe this is true, unless you have a serious metabolic disorder.

                              How you get there may vary. You could:

                              • Eat lots of non-starchy veggies to fill you up and help keep a calorie deficit.
                              • Do Intermittent Fasting to keep an overall calorie deficit.
                              • Eat low carb or very low carb which will likely reduce your appetite and help you maintain a calorie deficit.
                              • Track your calories with FitDay and make sure you eat enough to maintain a calorie deficit.
                              • Build up your muscle mass through strength training to boost your metabolism and help you to maintain a calorie deficit.

                              It's not magic and from what I can see on this forum, everyone who has lost body fat has utilized one or all of these methods--though they may not realize it, since all of them are under the heading of Primal Blueprint.

                              It is important not to eat too few calories or your metabolism will down-regulate and make it harder, if not impossible to drop the body fat. A 500 calorie deficit is commonly suggested, but you may need a smaller one.

                              There are some folks who do need to drop dairy, or nightshades or occasionally eggs because of inflammation that stalls their fat loss.

                              Vitamin D sufficiency will definitely help with fat loss.

                              Once you reach your goal body fat, you'll probably not need to track anything and just eating Primally only when you are hungry will be sufficient to maintain. Some of us may need to maintain lower carbs so we can do this.
                              Last edited by Dragonfly; 01-24-2011, 09:54 AM.
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