PennyM Posted August 17, 2016 Share Posted August 17, 2016 Today was the last day of my whole30 and I followed this eating program to the "T". Although, I didn't get as much exercise as I should have because I didn't have the energy that they say I should be feeling. I don't feel great; I'm bloated, still dizzy now and again, I've not lost any weight, no difference in the way my clothes fit, my energy is the same and I'm tired all the time! This is an example of my meals; AM: Black Tea, 2-3 eggs w/1cup vegies or avocado or olives; Noon: Protein Salad (salmon) on lettuce (2cups), fruit (sometimes); PM: Grilled meat (salmon/chicken) 1-2cups roasted vegies, fruit (sometimes). Drank 48-60 oz of water a day. Could my thyroid have anything to do with my results? I'm concerned and discouraged with the results because according to them I should be feeling like a million bucks and at least dropped 6-13lbs. What should I do? However, it is great to have accomplished removing everything I'm allergic to including sugar from my diet Link to comment Share on other sites More sharing options...
Moderators ShannonM816 Posted August 17, 2016 Moderators Share Posted August 17, 2016 Underlying medical issues, like thyroid issues, will affect your results. I do think your meals are on the small side. Breakfast, try 3-4 eggs or 2-3 with some other protein to make up the difference. One cup of vegetables is the bare minimum for each meal, so you could have more -- the template says to fill your plate with veggies. You say you have either veggies or olives or avocado -- maybe the first "or" is a typo, you should have the vegetables, and then also have at least one source of fat, so a heaping handful of olives or a half to a whole avocado. Lunch -- you may want some more substantial vegetables in addition to the lettuce, as lettuce is mostly water and it takes a lot of it to really get much nutrition. Dinner you don't list any fat, be sure you add some in addition to what you cook in. For water, aim to drink a half ounce per pound of body weight, so 60 Oz is great if you weighed 120 lbs Be sure you're salting your food. Are you eating at least one serving of starchy vegetable each day? If not, try that for a while. It will probably help with the energy and the dizziness. Link to comment Share on other sites More sharing options...
jmcbn Posted August 17, 2016 Share Posted August 17, 2016 Hey Penny Well done on finishing your 30 days - now let's see if we can help you out.... First off, weightloss is not the goal here - it is often a pleasant side effect of eating wholesome nutritious food. Whomever said you should lose between 6-13lbs probably meant 'could'. Secondly, yes, absolutely your thyroid could have skewed your results - are you taking meds for it? Thirdly, I know you *say* you followed the program to a 'T' but I can see from your breakfast alone that you were opting for either fat OR veg, not both. The recommended meal template inlcudes both, three times a day, the first within an hour of wakening, and it looks to me like you maybe weren't eating enough - which is counter productive as it causes the metabolism to slow down to preserve energy... Were you eating within an hour of wakening? What types of veg were you eating? Were you salting your food? Adding additional fat (on top of what was used for cooking) at every meal? Could you list out a few more days worth of your meals giving specifics on veg types,portion sizes etc - that way we'll be better equipped to help you troubleshoot. Link to comment Share on other sites More sharing options...
Carlaccini Posted August 17, 2016 Share Posted August 17, 2016 I would also recommend maybe drinking your tea after your breakfast? I know coffee is an appetite suppressant because of the caffeine. So by that information I would think that black tea is as well. Link to comment Share on other sites More sharing options...
PennyM Posted August 18, 2016 Author Share Posted August 18, 2016 9 hours ago, jmcbn said: Hey Penny Well done on finishing your 30 days - now let's see if we can help you out.... First off, weightloss is not the goal here - it is often a pleasant side effect of eating wholesome nutritious food. Whomever said you should lose between 6-13lbs probably meant 'could'. Secondly, yes, absolutely your thyroid could have skewed your results - are you taking meds for it? Thirdly, I know you *say* you followed the program to a 'T' but I can see from your breakfast alone that you were opting for either fat OR veg, not both. The recommended meal template inlcudes both, three times a day, the first within an hour of wakening, and it looks to me like you maybe weren't eating enough - which is counter productive as it causes the metabolism to slow down to preserve energy... Were you eating within an hour of wakening? What types of veg were you eating? Were you salting your food? Adding additional fat (on top of what was used for cooking) at every meal? Could you list out a few more days worth of your meals giving specifics on veg types,portion sizes etc - that way we'll be better equipped to help you troubleshoot. jmcbn, I agree this isn't a weight loss program and the reason I started it was because of food allergies and I was feeling sluggish. I was hoping that after doing this for 30 days I would have had that "pleasant side effect" or at least inches. I've contacted my Dr and she is going to test my blood again for my thyroid. Your correct, when I said "I've followed the program to a 'T' ". I didn't follow the meal template; I ate the food but not the template. I don't eat within the hour of wakening. I'm up at 5:00am and I eat at 7:30am, lunch at 11:00am and dinner at 6:30pm. I basically have the exact same thing everyday. Breakfast; 2 hardboiled eggs, 1/2 avocado, Lunch; 1 1/2c roasted veggies (red potatoes, red/yellow/green and orange peppers, onion, yellow and green zucchini, and occasionally eggplant), grilled chicken (size of palm) and a handful of olives w/ 2tbl tessemae's dressing. Dinner; 2c Roasted veggies (same as above), steamed salmon (size of palm). Breakfast; 2 scrambled eggs, 1 aidells sausage and 1c roasted veggies (same as above), Lunch; grilled chicken (size of palm), salad (2c mixed greens, 1c red/yellow/green and orange peppers, red onion), handful of olives w/ 2tbl tessemae's dressing. Dinner; 1c spaghetti sauce (out of book) w/ 1/2 of medium size spaghetti squash and handful of olives. I appreciate all the responses and advice, thank you. Link to comment Share on other sites More sharing options...
jmcbn Posted August 18, 2016 Share Posted August 18, 2016 3 hours ago, PennyM said: ...I didn't follow the meal template; I ate the food but not the template. I don't eat within the hour of wakening.... And therein lies your problem. There are rules, and there are recommendations. You can complete a whole30 by eating compliant foods for 30 days, but if you want to see all of the benefits you really need to follow the recommendations too. The 30days of compliant eating will give you the gut reset. The 30days of compliant eating + the recommendations (template meals, no snaking, eating within an hour of wakening, no smoothies etc) will give you the results. Are you not hungry when you waken? Is this why you delay breakfast? NOT being hungry is a sign that your hormones are out of whack. NOT eating keeps them that way. Eating within an hour of wakening is key in resolving the issue. You may not be hungry to start with, but if you plate a template meal, eat form it what you can ensuring you get a little of each food group, then wrap up the remainder to eat as soon as you feel able, (ie. don't wait for the next meal) you'll be surprised how quickly your appetite comes around. The template recommendation is to ensure you are getting enough food at each meal, and enough of each food group - you appear to be missing fat at quite a few meals. You need to eat fat to lose fat. Fact. You also need fat for brain health, for energy (it provides the slowest steadiest flow of energy out of ALL the food groups), and you need it to transport fat soluble vitamins around the body. Without it your body will hold onto what fat it has in order to survive. The recommendation for veg is 1-3 cups, with 3 being optimum. That guideline was created to ensure that people ate SOME vegetables - what we actually want you to do is fill your plate - my plates are maybe 2/3 veg and not spread out over the plate to make it look like 2/3 - we all know that trick! Actually FILL your plate. There are a number of meals where you're short changing yourself on veg meaning you're missing out on fibre (hence the bloat), and vital vitamins & minerals. What I'm trying to say is that if you don't provide your body with what it needs it will slow down & make do with what it's got - but it will use it's available fuel conservatively in a bid to survive. You need to eat more, and you need to eat within an hour of wakening, and you need to convince your body that a steady flow of fuel is forthcoming. When your body trusts that process and starts the healing process then you'll start to see the magic. This is a 30 day programme, yes, but if you're coming from a back-ground of over restriction, binge eating, meal skipping, thyroid and/or other medical issues then it might take a little longer than 30 days to see the benefits - you didn't get to where you are now in 30 days after all..... Hope this helps. ETA: Apologies to @ShannonM816 - we must have posted at the same time - only seeing that now...!! Link to comment Share on other sites More sharing options...
PennyM Posted August 23, 2016 Author Share Posted August 23, 2016 Wow, I wish I would have posted something sooner in this group. Thanks for all the good information so far! So, I decided to do this for another 30 days and I'm following the "rules and recommendations" this time around (I hope) by eating more. I've noticed that my energy is the same by 2-3:00pm I'm sluggish/tired. Perhaps, I haven't given it enough time to see a difference, any thoughts? I've contacted my Dr. and she is going to do some blood work to check my thyroid and hormone levels again but can't see me until September . However, she was thrilled I've done/doing the Whole30! Here are what my meals look like so far. I'm up @ 5:00am, Leave house by 6:30am, Work 7:00am-5:30pm with 1/2hr travel time both ways. I would get up at 5:00 and have a cup of coffee/tea first while I got ready for work that is why I wasn't eating breakfast until 7:30. I guess I was feeling rushed to head to work so I would eat at work. I have a desk job. I've since changed my routine; I have a cup of decaf tea while I get ready for work and I eat before I leave the house. Day1 - wake up @ 5:00am 1c decaf tea; Breakfast @ 6:00am; 1 sm-med sweet potato, 3/4c Apple sauce with Cinnamon, Epic Protein bar. Lunch @ 11:00am; 3/4c Chicken Protein Salad (out of book and added handful of olives) over salad (2c mixed greens, 1c red/yellow/green and orange peppers, red onion), 1c peapods, handful of cashews. Dinner @ 6:30pm; 1 Aidells Chicken Sausage, 2 1/2c sautéed veggies (zucchini, red/yellow/orange peppers, onion, butternut squash), 1 nectarine. Drink 3 LaCroix's (12oz ea) + 25 oz water Day2 - wake up @ 5:00am 1c decaf tea; Breakfast @ 6:00am; 1 Aidells Chicken Sausage, 1 scrambled egg, 2 1/2c sautéed veggies (zucchini, red/yellow/orange peppers, onion, cauliflower). Lunch @ 11:00am; 3/4c Chicken Protein Salad (out of book and added handful of olives) over salad (2c mixed greens, 1c red/yellow/green and orange peppers, red onion), 1c peapods/carrots, 1 nectarine. Dinner @ 6:30pm; Grilled salmon, 2 1/2c roasted veggies (zucchini, red/yellow/orange peppers, onion, butternut squash). Drink 3 LaCroix's (12oz ea) + 25 oz water Day3 - wake up @ 5:00am 1c decaf tea; Breakfast @ 6:00am; 3 scrambled egg, 2 1/2c sautéed veggies (zucchini, red/yellow/orange peppers, onion, cauliflower). Lunch @ 11:00am; 3/4c Chicken Protein Salad (out of book and added handful of olives) over salad (2c mixed greens, 1c red/yellow/green and orange peppers, red onion), 1c peapods/carrots, 1 apple. Dinner @ 6:30pm; Grilled chicken, 2 1/2c roasted veggies (potatoes, zucchini, red/yellow/orange peppers, onion, butternut squash). Drink 3 LaCroix's (12oz ea) + 25 oz water Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted August 23, 2016 Administrators Share Posted August 23, 2016 Sorry, is this an outline of what you are eating now, @PennyM or what you were eating the first go round? My observations: Day 1 breakfast is carb heavy, missing fat and Epic bars are 1) tiny and 2) not compliant for regular daily food, they are for emergencies only. Your protein serving should be the size of your palm in width, depth and thickness. Or as many eggs as you can hold in one hand without dropping. At least 3-4 as a start. Drop the applesauce and add a non-starchy veggie. 1-2 cups. The sweet potato is fine but many people report better sleep/energy if they move their starch serving to the last meal of the day instead of the first. Day 1 lunch is fine. Day 1 dinner is missing fat and does not have enough protein (see above). Day 2 breakfast is closer but still missing fat. Day 2 lunch is fine. Day 2 dinner is missing fat. Day 3 breakfast is, again, closer but missing fat. Lunch as above, fat is absent. Dinner is missing fat Overall your water intake for a day is barely sufficient for a 120# person and all of that should have been still water before carbonated. Our recommendation is half an ounce of water per pound of bodyweight. And you should be drinking the vast majority of that water as clear, still water. Overall, eat more food, add more fat, bump up the protein. Link to comment Share on other sites More sharing options...
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