I get the impression that on average men do better than women on PB and low carb . However, this is true of a lot of diets, as our bodies are more resistant to losing fat.
Recurring themes for women are:
(1) a greater incidence of food intolerances that need to be addressed (these can include primal foods e.g. eggs, deadly nightshade, fruits)
(2) they find low carb (<50 g a day) of limited success - they initially lose weight and then weight loss stalls and they can find their thyroid suppressed. They then experiment with raising carbs a little and often weight loss resumes.
(3) increasing low level cardio can be more successful than it is for men, as women need fewer calories, so it can be the most effective means of increasing calorie deficit without having to go hungry very often.
Generally, women need to experiment a lot with what works for them as there is so much individual variation.
I've lost about 31 lbs of fat and gained about 10 lbs of muscle in about 8 months on paleo/primal, moderate carbs. Eating approx 2500 calories a day, 150-170 g carbs a day, in line with exercise, according to PB guidelines.
I'd previously lost about 14 lbs during 15 months eating gluten-free, moderate carb using a self-styled programme.
For me, eating clean is essential for weight loss and maintenance. The most effective means I have of accelerating weight loss is increasing duration of low-intensity cardio workouts. It doesn't matter what this is - walking, swimming, exercise bikes, cross trainers. If I do 6-8 hours a week spread over 4 workouts plus a long walk at the weekend I get into the zone of losing 2 lbs a week, and my appetite doesn't increase, so this burns a lot of body fat through creating a bigger calorific deficit. For the workouts, the first 30-60 minutes are interval training incorporating short sprints. I've got into this zone a couple of times and lost about 14 lbs over 2 months.
Strength training is important too. Don't be put off doing strength training if you find some the recommended exercises too difficult. I can't do some of the full body stuff due to hypermobile joints, but I am doing a range of strength building exercises, including squats and lunges. I've built a lot of muscle and strength in my arms, shoulders, abdomen and quads.
Last edited by paleo-bunny; 03-04-2012 at 01:50 AM.
F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.