2nd whole 30 and gained weight

[JennyJo103]

hello there!

today is day 31 on my second whole 30. i will start this post off by saying that my first whole 30 had a bunch of non scale victories along with 4.8 pounds and inches lost. i still have great energy and sleep better than ever. i dont get hungry between meals and the food is very satisfying. so i am a whole30er for life!

 

i did this second whole 30 with my husband (he didnt get good results but he didnt follow through with the plan 100% so i do believe that is why) so the first two weeks i was more stressed planning out his foods and mine (he didnt read the book so i had to teach him from scratch) and i was adding in working out about 3-4 times a week with weight training. the second half i decided to make him do his own cooking and that helped the stress. i did get off the allergy meds this round so that is great as well. im late on my period again just like during the first whole 30 (today is my sixth day late, i did take a pregnancy test and it was negative) but im also nauseated which made me think i was pregnant (i do have history of where my body likes to play a trick on me making me think im pregnant by late period, nausea, etc but turns out i wasnt pregnant at all, has happened three times already).

 

i am going to continue on my whole 30 and not reintroduce yet so i wanna try to see if there was a reason why or if i am doing something wrong to have gained some weight (about 3 pounds, my scale measures body fat % which went up about .3%, and all my measurements were the same or had increased.) i do have weight to lose, mostly in the stomach area as well as my arms.

 

my meals:

the first whole 30 i did only do two eggs for meal 1 then i increased it to 4 during this whole 30 cause i learned that it should be how many you put in your hand (btw i was a server so i can totally hold 6 eggs but know i shouldnt eat 6 eggs if i want to lose weight).

 

meal 1:

4 eggs cooked in good amount of olive oil 

eye balled about a cup of white potatoes cooked in a lot of coconut oil

eyeballed about a 1/2 cup of cauilflower grounded up like rice with about a teaspoon of coconut oil

 

a cup of bone broth 

 

meal 2:

fill my 8 cup tupperware with spinach to the top and added about a half of  a roma tomato, about a small handfull of raspberries, about 4-5 oz of chicken and a good amount of dressing made from the book.

 

meal 3:

made a big batch of red curry i use about 4-5 oz of shrimp and add about 2 cups of veggies with the coconut milk and red paste.

 

if i work out then my prework out is like 2oz of chicken with some homemade mayo

pst workout will be some egg whites and like 1/4 cup of sweet potatoes

 

my husband thinks im eating too much, but i want to lose weight and i keep hearing melissa say to eat more so im at a lost for what to do to lose weight that i need to do.

[Kaelisan]

I'm going through the same thing. Day 15 and I know I'm gaining. Totally compliant, too! So frustrating!

I know about the NSVs. But genetically eating more fat makes me fatter. I've been tested.

My sleep is worse, too. What the heck?

[JennyJo103]

could exercise be the culprit? ive never lost weight while exercising, its always been diet only. i would start exercising for a week or two but then stop because of getting sick (when i had really bad allergies).....

[Raven]

I agree with JennyJo103... exercise could be playing a role here.  How are you're clothes fitting?

 

Also, your food looks pretty good!  Do you feel that you're sticking to the meal template?

[JennyJo103]

I agree with JennyJo103... exercise could be playing a role here.  How are you're clothes fitting?

 

Also, your food looks pretty good!  Do you feel that you're sticking to the meal template?

clothes fit the same since the end of my first whole 30 and my measurements are the same too. and i do think i am sticking to the meal template, however not sure how much starchy veggies i should have or how big or small my pre and post workout should be.

[Physibeth]

Is the only exercise you added weight training? I've seen a lot of evidence that light walking can help with weight loss. Weight training - especially very heavy weights can cause water retention if you don't properly recover. What is your stress level in general? How much are you sleeping? Have you accounted for the late period as a possibility for the scale and measurements being up? I know that I get pretty bloated right before I get my period even when I'm strict Whole30. Have you experimented with different fats/veggies to see if anything you eat regularly causes bloating for you? How much water are you drinking? Was your first Whole30 a drastic change of your diet?

[jmcbn]

I'm going through the same thing. Day 15 and I know I'm gaining. Totally compliant, too! So frustrating!

I know about the NSVs. But genetically eating more fat makes me fatter. I've been tested.

My sleep is worse, too. What the heck?

What test was done to show this?

 

Re your sleep: Are you taking a magnesium supplement? Do you practice good sleep hygiene? Spend time outdoors?

It would be helpful also to see what you have been eating in order to better help you troubleshoot...

[JennyJo103]

Is the only exercise you added weight training? I've seen a lot of evidence that light walking can help with weight loss. Weight training - especially very heavy weights can cause water retention if you don't properly recover. What is your stress level in general? How much are you sleeping? Have you accounted for the late period as a possibility for the scale and measurements being up? I know that I get pretty bloated right before I get my period even when I'm strict Whole30. Have you experimented with different fats/veggies to see if anything you eat regularly causes bloating for you? How much water are you drinking? Was your first Whole30 a drastic change of your diet?

pretty much yes to the only exercise is the weight training...I was told that cardio can be too stressful on the body and prevent weight loss so ive avoided cardio, even light walking. do you think that might help I am willing to add light walking maybe a half an hour 3 times a week? im sleeping very well about 7-9 hours a night depending on when I go to bed. I didn't think about the late period being a factor, but maybe that's because the entire month ive haven't noticed any change in the way my clothes have been fiting. I drink about 60-80 oz of water (I weigh about 150)

[Physibeth]

May I ask how tall you are? Are you giving yourself a full rest day in between weight training sessions (assuming they are full body focused). What specifically are you doing in your sessions? Light cardio or HIIT can help your body use fat for fuel as long as you don't fuel those session with carbs beforehand (which it sounds like you have a handle on). Chronic cardio (like distance running) can be a hindrance to fat loss. Personally I don't give a rat about the number on the scale, I'm more concerned about my body composition and how my clothes fit. Going from 0 exercise to 3-4 strength session a week may make your body freak at first, but if you are training smart change will happen. I teach group fitness so I understand the challenge between under/over training and what balance is best. You need to give it some time though for sure. Enjoy a relaxing walk everyday if you can though and maybe add a HIIT session in once a week for cardiovascular improvements.

[JennyJo103]

May I ask how tall you are? Are you giving yourself a full rest day in between weight training sessions (assuming they are full body focused). What specifically are you doing in your sessions? Light cardio or HIIT can help your body use fat for fuel as long as you don't fuel those session with carbs beforehand (which it sounds like you have a handle on). Chronic cardio (like distance running) can be a hindrance to fat loss. Personally I don't give a rat about the number on the scale, I'm more concerned about my body composition and how my clothes fit. Going from 0 exercise to 3-4 strength session a week may make your body freak at first, but if you are training smart change will happen. I teach group fitness so I understand the challenge between under/over training and what balance is best. You need to give it some time though for sure. Enjoy a relaxing walk everyday if you can though and maybe add a HIIT session in once a week for cardiovascular improvements.

im 5'5. I am only exercising 3 days a week with a rest day between each day. I only do legs (heavier weights) twice a week and I do arms (lighter weight like 10 pounds for biceps and triceps) once a week. I have a shoulder and trapezius injury that got reaggrevated during the beginning of my second whole 30, I was working out hard, cooking for me and my husband, plus my work involves using those muscles. so now that my back isn't hurting anymore I am doing lighter exercises on my back and shoulders to rebuild up strength. so would you think that walking about 30 minutes a day at a level 3 on a treadmill or outside if the weather is good and still continue on doing my exercises to help with the weight loss

[JennyJo103]

btw thanks so much for all your advice and help Physibeth!

[Kaelisan]

jmcbn, the DNA test was 23andme. In Canada, we can have health tests done, along with ancestry. Genetically, I am predisposed to an increased BMI with increased saturated and monounsaturated fats. I took it with a grain of salt really, but I'm thinking more and more that it may be influencing. It's only been 14 days, I know, but so frustrating when my clothes are feeling tighter.

Meal 1

3 eggs

Mac nuts

Spinach

Cauliflower

Tomatoes

1/2 banana

All portioned to the template except macadamias. A small handful.

Meal 2

Palm+ size of chicken

Spinach

Carrots

Cukes

Olives

Tomatoes

Dressing of EVOO and balsamic

Meal 3

1 Palm lamb

Cup of roasted potatoes (not typical)

Zucchini

Broccoli

Avocado

Trying to drink enough water but falling short.

[jmcbn]

I'm intrigued! Was there a reason you had the test done? (Obviously if you don't feel comfortable disclosing this that's fine...!)

Ok, so the human brain is made up of around 60% fat so eating a low fat diet is really not good for you, and in particular not good for brain health. Some types of saturated fats are bad for you, yes - think cakes & biscuits, pastries etc - but in Whole30 terms things like bacon, ghee & fatty cuts of meat are fine. Monounsaturated fats are considered healthy & usually remain liquid at room temperature, although also include things like avocados, nuts & nut butters.

Nuts & nut butters are recommended to be eaten in moderation due to their poor omega 3 to omega 6 ratio so if the mac nuts are a regular in your food rotation I'd cut those out & maybe consider adding in more coconut milk/oil which may be better for your circumstances.

The roasted potatoes are fine - in fact we'd recommend a fist sized serving of starchy veg per day unless you have blood sugar issues, or lead a particularly sedentary lifestyle. Indeed some folk need a lot more...

 

Overall the composition of your meals look okay. Are you exercising? Sleeping well? Stressed at all? Sleep in particular will have a huge impact on weight loss/gain, and of course stress impacts sleep so those two are definitely worth thinking about. If you are exercising you could be adding additional stress to your body - or under-feeding (which is a whole other can of worms) if you're not including a pre/post WO meal. And keep working at that water intake... It really is a big help.

Consider also that you are on day 15 (or 16 now!) and this is a 30 day programme. Many people don't start to see the magic until the final days - especially if they have pre existing medical conditions, or have come from a life time of over restriction/dieting/binge eating. We can't undo the damage of many years in a short number of days, and our bodies will always prioritize healing over weight loss - keep feeding your body with wholesome nutritious foods & it will find that happy place, but try to think of it as a marathon rather than a sprint.

[Kaelisan]

Thank you, jmcbn!

I'm intrigued! Was there a reason you had the test done? (Obviously if you don't feel comfortable disclosing this that's fine...!)

The test was a Christmas gift from my mom a couple of years ago. We thought it was interesting. The test can also be used for https://www.dnafit.com/23andme/?currency=USD which is a health and fitness program based on your genetics.

Regarding BMI and genetics, there are 3 DNA markers involved.

"Several studies have shown that rs1801282 (also known as the Pro12Ala variant in the PPARG gene) influences whether an individual benefits from a diet high in monounsaturated fat. (This type of diet is often called a "Mediterranean"-style diet because olive oil is a good source of monounsaturated fat.) In people of European descent carrying at least one copy of the G version of rs1801282, increasing intake of just monounsaturated fat was associated with reductions in body mass index (BMI). In addition, a low fat diet led to an increase in waist circumference in people with the G version but a diet high in monounsaturated fat protected against this effect. The protection was even stronger in people with type 2 diabetes."

My genotype is CC, and thus "A diet high in monounsaturated fat is not likely to have beneficial effects on BMI or waist circumference." Also, there are 2 other markers and those results state I have "Increased odds of obesity on a high saturated fat diet. No increase in odds of obesity on a low saturated fat diet." And, "A high fat diet (30% of calories from fat) is associated with higher BMI."

All very interesting and could play a role, but there is also the disclaimer that these are not individual results.

Moving along, my sleep isn't great. I am on a CPAP machine for apnea, which I loathe. I sleep 7ish hours, but not "like a baby".

My typical exercise consists of 30 minutes of stationary bike three times a week, one-hour bike ride once a week, dog walks three times a week, and dog agility class once a week.

I will keep nuts to a minimum. I only eat them 3ish times a week as is.

I literally feel like oil is seeping from my pores.

I'm thinking my body is just taking longer because of all the healing it needs to do. The genetics component just make me question if this template is right for me. I am sticking it out and love the program. I may invest in the DNAFit program down the road if I don't see results here over the longer term.

[Kaelisan]

Come to think of it, BMI is irrelevant when you feel good and are healthy. I never did buy into it anyway!

[jmcbn]

Come to think of it, BMI is irrelevant when you feel good and are healthy. I never did buy into it anyway!

BMI has been proven to be an inaccurate measure of health considering that many athletes are considered obese according to their BMI.

[Physibeth]

im 5'5. I am only exercising 3 days a week with a rest day between each day. I only do legs (heavier weights) twice a week and I do arms (lighter weight like 10 pounds for biceps and triceps) once a week. I have a shoulder and trapezius injury that got reaggrevated during the beginning of my second whole 30, I was working out hard, cooking for me and my husband, plus my work involves using those muscles. so now that my back isn't hurting anymore I am doing lighter exercises on my back and shoulders to rebuild up strength. so would you think that walking about 30 minutes a day at a level 3 on a treadmill or outside if the weather is good and still continue on doing my exercises to help with the weight loss

 

From what I've read I think adding the gentle walking can't hurt and if you do it outside on a lovely day can do wonders for your stress level. At 5'5" and 150 lbs I wouldn't be so concerned with weight loss. Change your mind set to fat loss/muscle gain. Lifting heavy weights is important and has all sorts of benefits so definitely keep up with that. For all other activity focus on things you enjoy. I love to dance so I take dance classes. Be gentle with it with bursts of energy from time to time. Does that make sense?

[JennyJo103]

From what I've read I think adding the gentle walking can't hurt and if you do it outside on a lovely day can do wonders for your stress level. At 5'5" and 150 lbs I wouldn't be so concerned with weight loss. Change your mind set to fat loss/muscle gain. Lifting heavy weights is important and has all sorts of benefits so definitely keep up with that. For all other activity focus on things you enjoy. I love to dance so I take dance classes. Be gentle with it with bursts of energy from time to time. Does that make sense?

yea I guess I should be more specific. I am focused on fat loss and muscle gain. I just wanna be slender and be able to fit back into ALL my clothes again! if that's at 150 pounds and  I got muscle but still am slender with not much fat, I would be fine with that! I will try adding in the walking everyday and continue on the lifting weights see how that works! thanks so much for your help physibeth! 

[FoodAddict]

I'm no expert, but isn't muscle heavier than fat?  You've been lifting weights right?  Maybe you've gained muscle under the fat and your body just hasn't gotten rid of the top layer yet. 

[Kaelisan]

Well, day 19 and I'm finally feeling loose clothing! I can feel the tiger blood cells multiplying, too! Yes!!!

[SugarcubeOD]

I'm no expert, but isn't muscle heavier than fat?  You've been lifting weights right?  Maybe you've gained muscle under the fat and your body just hasn't gotten rid of the top layer yet.

A pound of muscle weighs the same as a pound of fat... the difference is that a pound of muscle is denser and takes up less space than a pound of fat which is fluffy and takes up more space. This is why the scale is a useless measurement tool because you could have started at XX weight and end up at the same XX weight but your clothes fit differently etc... because you traded the fat for muscle but the actual weight stays the same...