Jrking Posted May 21, 2015 Share Posted May 21, 2015 Hi all Reaching out to all the lovely whole 30ers. Weirdly the last few days I've been hungrier and craving more. I think I've been a bit naughty too and I've been having a couple of dates or dried fruit after dinner. I'm finding that despite big meals of meat and veg and carbs like sweet potatoes with oil, nuts, avocado (good fats) still aren't totally filling me up. I still feel a real desire to snack! Plus I'm not feeling boundless energy. I'm not more tired but one of my reasons for doing this was I oversleep and that's still happening, and I'm no more motivated to work out, though I force myself too regularly. I am less bloated though, I'm loosing weight and my skin looks pretty good. But I think for the last two weeks (or maybe longer) I could maximise my experience and I'm wondering how. Where could I be going wrong? Link to comment Share on other sites More sharing options...
Munkers Posted May 21, 2015 Share Posted May 21, 2015 Where are you at in terms of your menstrual cycle? Are you eating sweet potatoes with all your meals or only some of them? What kinds of portions? Can you post a few days worth of meals to show what you've been eating? Are you actually hungry or just having a craving? If you're truly hungry then eat. Some people need four full template meals a day when they first start out because their bodies are just ravenous for nutrition. If that's the case, then feed yourself with good things, get rid of the dried fruits, and eventually the issue will sort itself out. Link to comment Share on other sites More sharing options...
TrayS Posted May 22, 2015 Share Posted May 22, 2015 What Munkers said.^^ Depending on how you were eating before (and any infinite number of other factors as we are all individuals) it might just take you a bit longer to start feeling really good. Those who place a high priority on training may disagree but I'd go easy on the workouts until your energy level picks up a bit. That doesn't mean don't work out at all, just dial it down a bit, perhaps focus on lower intensity exercise for the next couple weeks. Yoga, walking, etc. Also you need to be eating extra food if you're working out. Perhaps you are (post meals?) If you're oversleeping, the issue might be at least in part that you're just not getting enough sleep. How many hours per night? Any other issues that might be draining you a bit... stress, etc.? When your brain wants sugar and you give it sugar, the dragon roars. Perhaps it's time to suck it up and get rid of those after-dinner dried fruits for the duration of your W30. Maybe try some herbal tea instead? I highly recommend Celestial Seasonings apple cinnamon. Link to comment Share on other sites More sharing options...
Jrking Posted May 22, 2015 Author Share Posted May 22, 2015 Ok it's time to get rid of the dried fruits I agree. Today is a new day and I'll get rid. I am sleeping like 9 hours a night and I'm still tired. Sometimes even more - that's too much! But I've always overslept and I was hoping this may change it. I was relatively healthy before, I've always eaten loads of veg and salad but I also ate lots of chocolate and sweet things. I haven't been eating extra meals when working out. Is it really necessary? I don't know about my menstrual cycle as I have a contraceptive implant in my arm so I never know when it's coming but it's possible it's soon because I've been more emotional recently. No I'm not having sweet potato with every meal by any means. Just sometimes. Here is a template of two days: 1: kale onion tomato 3 egg omelette in olive oil 2: tuna salad (1 tin) with homemade Mayo, handful of almonds, lettuce tomato, 1/2 avocado, olive oil dressing with vinegar and mustard. 2 dates Snack: Compliant fruit roll - it's like a little dried fruit circle with strawberrys, apple, pear 3. Piece of fish, salad with olive oil etc, rosemary garlic white potatoes, 2 dates Another day: 1. 3 boiled eggs (I know this needs improvement) 2. 1/4 of a MASSIVE sweet potato in coconut oil, salmon fillet, maybe 2 cups of kale salad with avocado, almonds, carrots and a tahini dressing. 3. 1/4 sweet potato in coconut oil, 1/2 aubergine in oil, one beef patty with onion, tenderstem broccoli. Fruit roll - like above. Thanks Link to comment Share on other sites More sharing options...
jmcbn Posted May 22, 2015 Share Posted May 22, 2015 If you're working out a lot then, yes, postWO is necessary to help replenish muscle glycogen stores - aim for a lean protein & starchy veg, not fruit. If it's a really intense WO then you may need a preWO too - everyone is different here and it takes some experimentation. When do you usually WO? What type of WO do you do? If you're finding the need to snack then your meals are obviously not big enough. I'd say you're low on veggies for sure - if you're opting for salads they need to be HUGE - think about how much they reduce down when chewed, and maybe add some cooked veg in there to make the meal more filling.Your fat looks okay but then you're snacking so that would lead me to believe you need more. You should be aiming for at least one portion of starchy veg per day - more if you're low on energy or close to your period (lots of people seem to find they need to eat more in general around that time).Those dates, and fruit rolls are sugar bombs. They are going to send your blood sugar levels sky high, and then when they plummet you'll suffer from faux hunger, tiredness, lack of focus, cravings etc - ditch them & replace them with more actual food at every meal.More protein, more fat, & more veg. Link to comment Share on other sites More sharing options...
missmary Posted May 22, 2015 Share Posted May 22, 2015 No, working out is not a requirement for the whole30, not at all, so don't worry about that right now. Your meals look a little light, and don't meet the template. That's where I would spend my energy right now: getting three or even four template meals per day. That means not just eggs at breakfast, but eggs and vegetables. Every. Single. Day. Switch up eggs for other sources of protein or other preparation techniques if you need variety. On hunger, sometimes people get hungry just from eating more nutrient dense foods--the body may be making up a deficit in nutrients from how you were eating before--so we really do recommend honoring that hunger and eating more until satisfied. One caveat to that, though, is if you are eating sugary treats. Those artificially increase hunger sensations (the rush and crash you get from sugar). So, those dried fruits and fruit rolls (which are exactly the same as dried fruit to your body)--those treats make me not trust that your hunger is real. Drop them for a while and see how things change. Link to comment Share on other sites More sharing options...
Jrking Posted May 22, 2015 Author Share Posted May 22, 2015 Dropping the fruit and adding in more of everything. I'll let you know how I feel today! Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted May 22, 2015 Administrators Share Posted May 22, 2015 I am sleeping like 9 hours a night and I'm still tired. Sometimes even more - that's too much! But I've always overslept and I was hoping this may change it. Why do you think 9+ hours a night is too much? 8 is the bare minimum recommendation. Sleep = recovery and if you exercise you need more recovery. If you are healing you need more recovery. If you are just the sort of person that needs more sleep, that's totally fine too! I go to bed at 830 and get up at 6, averaging around 9.5 hours of sleep on weeknights. When I have my period I go to bed at 8. I have always been a long sleeper and I feel my best when I honor that need. Don't stress yourself over sleeping too much unless it's impacting your enjoyment of life. If you are going to bed tired and waking up somewhat refreshed, carry on. Link to comment Share on other sites More sharing options...
Jrking Posted May 25, 2015 Author Share Posted May 25, 2015 Thanks ladyshanny - actually I read the recommended about is 6-8 now. Though they seem to change recommendations very often! I'm feeling a bit more energised now and I'm working out 4 times a week so things are ok. Still thinking about sugar, makes me realise I was totally addicted - it's actually amazing how much I crave sugar after my lunch and dinner. It's been an emotional journey thus far - day 21 now! I feel good but not unbelievable stop and tell everyone incredible but maybe that'll take a bit longer! Link to comment Share on other sites More sharing options...
missmary Posted May 25, 2015 Share Posted May 25, 2015 actually I read the recommended amount is 6-8 now. Though they seem to change recommendations very often! Where are you seeing this recommendation? The national sleep foundation recommends 7-9 hours nightly for adults, stating that 6 or 10 hours "may be appropriate". That's a pretty broad range. I would put a lot more stock in n=1. If you aren't feeling energized with the amount you are sleeping it would be worth trying to get a little more sleep for a while to see if it helps. For me personally, I have gone through phases where I needed a lot more sleep, but eventually I was able to feel rested enough with less: usually 8-9 hours for me, which I think is appropriate considering my activity levels (intense exercise requires more sleep as part of recovery). Link to comment Share on other sites More sharing options...
Moderators SugarcubeOD Posted May 25, 2015 Moderators Share Posted May 25, 2015 Though they seem to change recommendations very often!! I think that someone making 'sleep recommendations' is just noise, personally. You're the only person that can say if you function well on more or less sleep. Go to bed when your'e tired (even if that's 8pm) and get up when you wake up. Your body knows what to do... Sometimes I go to bed at 7pm and sleep straight through to 5 or 6... and then sometimes I'm not sleepy till 10 and sleep till 5 or 6. I'm an incredibly tired person... I'm pretty high strung emotionally all the time and that wears on me, so altho I don't work out aside from 2-4km walks most days, I let myself get as much sleep as my body feels it needs. Whole 30 is as much about learning to listen to your body in all aspects as it is about nutrition... dont' worry about what the 'experts' say... sleep until you're rested. Link to comment Share on other sites More sharing options...
Jrking Posted May 26, 2015 Author Share Posted May 26, 2015 I don't think I was clear earlier. The doctors have tested me for all sorts given that they believe I oversleep and still suffer from exhaustion and fatigue. The whole 30 has helped a little with this but it's still not that unusual for me to have 12 hours asleep and still feel tired! Link to comment Share on other sites More sharing options...
Guest Andria Posted May 26, 2015 Share Posted May 26, 2015 I don't think I was clear earlier. The doctors have tested me for all sorts given that they believe I oversleep and still suffer from exhaustion and fatigue. The whole 30 has helped a little with this but it's still not that unusual for me to have 12 hours asleep and still feel tired! I assume, then, that your doctors have tested for sleep apnea, narcolepsy, hypothyroidism, vitamin b12 and D levels, etc? Have you had a sleep study performed? If the Whole30 is going to help you - and it may not - you may need more time, especially if you are coming from a high sugar diet. Your hormones may need more time to regulate. Be sure that you are eating M1 *within* 1 hour of waking and that you are not drinking caffeinated coffee or tea after noon. Try to maintain a fairly regular schedule with regards to sleeping/waking and eating your meals. Don't skip your post-workout nutrition and consider adding a pre-workout meal if your workouts are intense. Not eating an adequate amount of fuel for your activity levels will contribute to fatigue. If you watch tv or use a device that emits blue light in the evening try wearing amber glasses to block the blue light and allow your body to naturally increase your melatonin levels. Turn the tv/devices off at least 1 hr before your bedtime. Keep us posted on how it goes Link to comment Share on other sites More sharing options...
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