anouk Posted August 20, 2015 Share Posted August 20, 2015 i just completed my first whole30 ... i ate a pretty healthy diet beforehand but with a lot less fat and definitely some sweets here and there... I have about 30 pounds to lose which I was hoping this would jump start the weight loss. i gained 3 pounds on the whole30 and i am at a lost on what happened since everyone talks about how much they lose. the only benefit so far that i have experienced from the whole30 is that i do not have cravings (which yes is huge). i plan to continue this way as i really would like to have all the benefits that everyone claims to have and most of all some weight loss would be wonderful. any advice is greatly appreciated. Link to comment Share on other sites More sharing options...
Carlaccini Posted August 20, 2015 Share Posted August 20, 2015 Hi Anouk, Are you able to list out a few days worth of meals so folks here can help you troubleshoot? If you can include portion sizes that would be helpful. Also include activity levels, water consumption and any on going health issues that you have (example: thyroid, IBS or PCOS) Link to comment Share on other sites More sharing options...
anouk Posted August 20, 2015 Author Share Posted August 20, 2015 Carlaccini thanks for your response. I have not been writing down what I eat but I can give you the past couple of days. I do not have any ongoing health issues that have been diagnosed. I often have stomach issues which was what brought my to the whole30 and my trouble with weightloss. As for stomach aches after eating I have been relatively good but I have the same bowel issues as before. I drink an iced coffee black after my breakfast in the morning and the rest of the day I have drink water. I have not counted my water but I have pretty much always only drank water besides my morning coffee. Having my morning coffee black was a chance use to have coffee with Whole Foods brand Almond Milk. I walk to and from work every day about (4-5 miles a day). I am currently recovering from a running injury so I have been trying to go to swimming when I can and an occasional spin class on the weekend along with yoga. I've been swimming for about 45-60 minutes 3x a week. I have to say that the past month ended up being a somewhat stressful month for me at work and dealing w some personal issues. For these reasons I don't think I have been getting as much sleep as I probably should be getting. So I cannot say that I wake up feeling refreshed. But I do fall asleep somewhat easily. The only medication I take is birth control which I am suppose to take continuously but my cycle was all confused and off this month and I pretty much had my period for 2 weeks. Not sure if this is due to the diet. The only thing I can think of is that maybe I am eating to many nuts. I have been trying to cut down. But below is pretty consistent of what I eat daily. I try to eat a protein and veggie and probably a fruit at every meal. Today Breakfast - 6 macademia nuts, banana, 1.5 chicken sausage w green pepper cooked in about a teaspoon of coconut oil Lunch - 1.5 chicken sausage w green pepper cooked in about a teaspoon of coconut oil (made everything together this morning and split in half) peach and about 20 min after lunch I added a larabar - carrot cake flavor Snack - nothing Dinner - to be determined Yesterday - Breakfast - banana w nut butter on top of it about 1.5 TBSP Lunch - salad w kale, spinach, chicken, egg, purple onions, tbsp sesame seeds olive oil and vinegar, and an orange Snack - 1/3 cup of nuts and simply fruit (dried fruit bar w nothing added no sugar 100 cal) Swim 45minutes Dinner - salad spinach, chicken, 1/2 avocado, tomato w olive oil and vinegar and baked sweet potato fries, peach Tuesday, Breakfast - spinach, cod cooked in coconut oil, oven roasted carrots Lunch - spinach salad w 4oz smoked salmon, oven roasted carrots, apple Snack - raw faxseed bar made w dried fruit no sugar added Dinner - zucchini noodles cooked in coconut oil w pumpkin seed sauce Any guidance will be greatly appreciated. I have been struggling to lose weight for the past year and even went to a endocrinologist to make sure I did not have any issues. I was told that I was super healthy just overweight and had a minimum of 20 pounds to lose, I personally would like to lose 30. Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted August 21, 2015 Administrators Share Posted August 21, 2015 Today Breakfast - 6 macademia nuts, banana, 1.5 chicken sausage w green pepper cooked in about a teaspoon of coconut oil Lunch - 1.5 chicken sausage w green pepper cooked in about a teaspoon of coconut oil (made everything together this morning and split in half) peach and about 20 min after lunch I added a larabar - carrot cake flavor Snack - nothing Dinner - to be determined Yesterday - Breakfast - banana w nut butter on top of it about 1.5 TBSP Lunch - salad w kale, spinach, chicken, egg, purple onions, tbsp sesame seeds olive oil and vinegar, and an orange Snack - 1/3 cup of nuts and simply fruit (dried fruit bar w nothing added no sugar 100 cal) Swim 45minutes Dinner - salad spinach, chicken, 1/2 avocado, tomato w olive oil and vinegar and baked sweet potato fries, peach Tuesday, Breakfast - spinach, cod cooked in coconut oil, oven roasted carrots Lunch - spinach salad w 4oz smoked salmon, oven roasted carrots, apple Snack - raw faxseed bar made w dried fruit no sugar added Dinner - zucchini noodles cooked in coconut oil w pumpkin seed sauce I'm going to surmise that overall you are not eating enough (any time you are having to snack that is a huge indicator that your meals are not large enough). Salads, unless they are "mixing bowl huge" are not enough food overall. It's hard to tell how much veggies you're having also. I would guess you are not eating 3 cups of green peppers with those two sausage meals you had today. I've also highlit all the instances in the last three days where you ate just a nut/dried fruit or nut/fruit combo. Nuts in general can cause bloating and combined with fruits (especially dried), they are a fat/sugar bomb that is best to be avoided, especially if weight loss is a desire. Additionally, larabars and their ilk are approved for use on Whole30 only in the event of an actual emergency. If you are pulling them out as stop gaps in your regular day, you need to pack more actual food/eat more at meals. And it might be good to not have them around if you are the sort of person who needs a really mild "emergency" to justify having one (I'm one of those people....a bad hair day is sometimes enough of an emergency for me!). How much water are you drinking? If you haven't been measuring, that's something you can start doing for awareness. Take your current body weight, divide in half and that number is the number of ounces you should be drinking (eg, weigh 185#, need to drink 92 ounces/day). Hormonally, re the birth control, yes, breakthrough bleeding is somewhat common. If you're concerned, see your doctor. Otherwise wait and see what happens next month if you were to continue on Whole30 style eating. It can take a month or two for that to balance....which could also have to do with your lack of scale results. And finally, depending on where you came from pre-Whole30, your body could be getting used to a regular intake of whole, nutritious foods and be hanging onto everything until it is satisfied that there is no famine of nutrients/volume coming. Link to comment Share on other sites More sharing options...
GFChris Posted August 21, 2015 Share Posted August 21, 2015 Overall, follow the meal template of 1-2 palms of protein, 1-3 cups of veggies and a compliant fat at every meal for best results. One of your breakfasts didn't have vegetables or protein (nuts and seeds are a fat on a Whole30), and one of your meals didn't have protein. Don't let fruit push vegetables off your plate. Aim for 3 meals a day following the template, and play with the portions until your meals satiate you for 4-5 hours. Until you get there, if you're genuinely hungry between meals (litmus test: you could eat something bland like steamed fish and broccoli), have a mini-meal of protein, veg and fat. If you find salads aren't satiating for you, add more cooked veggies. Link to comment Share on other sites More sharing options...
anouk Posted August 24, 2015 Author Share Posted August 24, 2015 Thank you so much GFChris and ladyshanny - I really appreciate the insight. I will continue going forward with the whole30 and try to up my veggie and lower my fruit/nuts. I was worried that I was probably eating too much fruit and nuts. Link to comment Share on other sites More sharing options...
Moderators ultrarunnergirl Posted August 24, 2015 Moderators Share Posted August 24, 2015 It is better to eat three very large meals (even if you are feeling very full by the end of each) than to snack. Your system needs 4-5 hours between eating in order for it to rest and for the hormone glucagon to kick in. Read more in It Starts With Food, Chapter 5. You will get there. Keep the faith! Link to comment Share on other sites More sharing options...
anouk Posted August 25, 2015 Author Share Posted August 25, 2015 thanks ultrarunnergirl I will reread chapter 5 Link to comment Share on other sites More sharing options...
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