amyfitfit Posted May 13, 2017 Share Posted May 13, 2017 Hi! I'm on day 10 and I'm feeling extremely fatigued. This kind of fatigue is what got me started on the program. Before I started I was eating pretty healthily and exercising, but I always felt bad. On Whole30 I never got the 'hangover' phase. Instead, I got a ton of energy in the beginning, but now I'm starting to feel fatigued again. I sleep 8-9 hours on a regular schedule and exercise regularly. When I'm fatigued like this I can barely drag through a workout and end up taking an afternoon nap just to get through. Sometimes I get a resurgence late at night. Here's what I ate today: Breakfast: 2 slices of bacon, 2 eggs, 1 cup cooked chard, 1 cup sliced Korean melon and coffee with coconut milk. Lunch: lettuce wrapped ground buffalo with onions (about a 1/2-3/4 cup of filling) with guacamole, salsa and carrots Snack (I was too hungry to make it to dinner) : half a banana with almond butter and sunflower seeds, almond milk latte Dinner: BBQ Ribs made with compliant BBQ Sauce, 2 cups sugar snap peas I also drank 2 cups of homemade kombucha watered down with seltzer water. My instagram @amyfitfit has pictures if you have any questions of portions! Any advice?? Thank you!! Link to comment Share on other sites More sharing options...
Moderators SugarcubeOD Posted May 13, 2017 Moderators Share Posted May 13, 2017 I don't think you're eating enough. Your breakfast is low on protein... bacon is a fat and when you have eggs as your sole source of protein, it's as many as you can hold in one hand without dropping... that starts at 3-4 for most poeple. You've also got probably too much fruit and not enough veg. Your lunch may have been okay portion wise and your need to snack could be from your small breakfast but it's hard to say because you don't give amounts except for the protein. Your dinner doesn't have any fat and you don't say how much meat you ate. Re-aquaint yourself with the template and make sure all meals are matching... fatigue is often from being nutritionally short. Link to comment Share on other sites More sharing options...
amyfitfit Posted May 13, 2017 Author Share Posted May 13, 2017 Ahh okay! I will go back and take a look. Thank you so much!! Link to comment Share on other sites More sharing options...
amyfitfit Posted May 13, 2017 Author Share Posted May 13, 2017 I had about 1/4 cup guacamole and 1/4 cup salsa, slivered carrots and about 5 leafs of lettuce so not much. For dinner I had 4 ribs. (they were delicious :D) Link to comment Share on other sites More sharing options...
jmcbn Posted May 13, 2017 Share Posted May 13, 2017 Hey @amyfitfit - I had a look at your IG and you seem to be missing fat in quite a few meals, and having at least one snack daily. That daily banana and almond butter is going to set you right up for spikes & troughs in blood sugar, and subsequent fatigue.... I think if you upped your volume of food over all, but especially protein & fat you'd feel a whole lot better. Your hashtags would lead me to be leave you're maybe a lifter/runner which would mean you'd probably need to eat to the higher end of the template - your protein portions look tiny - are you including pre and/or postWO meals?? If you're skipping these your body will be much slower to recover which will also contribute to fatigue. How much water are you drinking each day? The tortillas chips have been off limits since 1st April by the way, and you're free to incorporate desserts into your food freedom - Whole30 is so called because it's only supposed to be for 30 days from which you can then build your own sustainable eating plan to include what works for you What is it about the Whole30 philosophy that you don't agree with? Link to comment Share on other sites More sharing options...
amyfitfit Posted May 13, 2017 Author Share Posted May 13, 2017 Thank you!! To be honest, I haven't worked out much and not very hard since I started W30. It was something I was doing regularly before, but haven't gotten back into yet. I'm hoping to get back into gear and start up again soon and will definitely incorporate pre- and post- workout meals. My body tends to have a 4pm hunger pang. This was true before W30 and I've found it's really rare for me to eat so much that I don't get hungry at 4. I will try increasing my portions though and see if it helps! For whatever reason, I have a really hard time drinking enough water. I usually drink 1 cup of coffee, 2 cups kombucha w/ seltzer, 1 can seltzer and 4 cups of water. I know it's not enough and will keep trying to add more in. Yes, I noticed the chips were out after I'd eaten a bunch of them I read the guide religiously and somehow managed to forget all store bought chips were banned since I kept seeing them on Instagram as whole30 approved. Oops! I've hidden them in the cupboard for after I finish. Today, I tried to eat a bigger breakfast. I had 2 eggs, 1 chicken apple sausage, 2 cups sauteed chard, and a 1/2 of an avocado. I left 1 cup of chard and a 1/4 of the avocado on my plate and now feel sick. I'm definitely open to adding more protein, but I also don't want to gorge myself. Should I try to stick to lighter proteins like fish instead? Where I diverge from the W30 philosophy is a few places. The amount of meat consumed on the program is intense. As an environmentally conscious person, it makes me uncomfortable, but my symptoms were getting so out of hand prior that I decided to give it a go. And, it has for the most part worked up until now so there's obviously something great about the program. I'm concerned with the amount of meat for health reasons also. I hear a lot of people saying that animal fats are now considered 'good fats' and that they don't raise your risk of heart disease or cholesterol, but I don't see a lot of convincing evidence that that's true. TBH, as a paranoid person who knows a fair bit about the meat industry I have concerns that the meat industry could be behind some of these claims. I just saw an article about how the fat in cheese is actually good for you and sure enough, the research was funded by big dairy. I also haven't really seen any solid evidence on how whole grains or legumes are bad for you other than that they're 'processed'. If you have any info on that, I would love to read it! Everything I've found is from paleo blogs that don't seem rooted in reality. The diet is really high in saturated fat and high in salt and I'm surprised that there's no effort to cut out what many see as problem foods like bacon. (and of course I've been gleefully eating my bacon because it's allowed ) Personally, I decided that upping my intake for 30 days wouldn't give me heart disease, but now that I see how it works for my body I'm concerned on how I'll find balance after the program. If it turns out I do have an intolerance to grain or legumes (which honestly I'm pretty sure I'm intolerant to corn and dairy based on how I felt immediately cutting those out), how will I eat a varied diet lower in saturated fats and salt and eco-friendly? Overall, it's obviously a good program for a lot of people and it has been working for me so I don't want to disparage it too much. As for the "dessert", I totally understand why the W30 rules are the way they are, but I believe that even in a 30 day program that the rules need to be workable in order to stick with it. In my case, I wasn't going to be "that" person and instead found a workaround. I didn't have an issue with sweets pre-W30 so for me subbing in some cherries in coconut milk wasn't ever going to be a trigger -- though I know that for other people it could totally be a trigger. Anyways, sorry for the book and thank you for all your help!! Link to comment Share on other sites More sharing options...
slc_melissa Posted May 13, 2017 Share Posted May 13, 2017 Have you read it starts with food? It has pages and pages of info and sources. Just out of curiosity, if you see bacon as a problem food, why choose to include it in your personal program? High in saturated fat? People get to make their own fat source choices. High in salt? Most people need to actively add salt to their food on the whole 30, from what I have seen and experienced. Link to comment Share on other sites More sharing options...
amyfitfit Posted May 13, 2017 Author Share Posted May 13, 2017 Hi slc_melissa! I have not read It Starts with Food. Honestly, I have barely any money to cover the increased cost of groceries on the program so I really didn't want to shell out for the book. I'm sure there is a lot of helpful sources, but ideally I'd hope that some of those sources would be available for free or at least pop up in a Google search. I did read the website through before starting. I will try to get my hands on a copy of It Starts With Food. The diet is high in saturated fat because of the sheer amount of animal protein. Sure, you can cut down a lot of those saturated fats by sticking to chicken breast and salmon, but that's not a whole lot of variety. (Which I think after the program ends I will definitely do.) Adding fat from any source is encouraged and fats like coconut oil and ghee are also saturated. It's not that you can't make Whole30 healthier, it's that it seems the thinking is that the increase in saturated fats isn't a problem. I keep seeing recipes for pulled pork, lamb meatballs, and beef burgers and going 'wait, what??'. I'm not sure where the extra salt is coming from, and I'm sure that you could get rid of a lot by skipping the bacon, salami, and sausages, but it was listed as a big reason on the US News and World Report critique. All of that said, I'm still glad I'm giving it a shot. I do think I have some intolerances and I'm looking forward to doing the full re-introduction to figure them out. Oh, and about the bacon! I'm trying to use it sparingly as a treat food that I'm allowed to have only while cutting out all that other bad stuff. Once I'm done, it will disappear again from my diet. Link to comment Share on other sites More sharing options...
Moderators ShannonM816 Posted May 13, 2017 Moderators Share Posted May 13, 2017 Hi, @amyfitfit. You might want to read through the manifesto series here: http://whole9life.com/category/manifesto-series/ -- it has summaries of some of the information in It Starts With Food. If you do want to read ISWF, you might check your local library and see if they have a copy or could get you one through interlibrary loan. You might also find this helpful: http://whole9life.com/2011/01/paleo-poor-your-guide-to-the-grocery-store/ Link to comment Share on other sites More sharing options...
ArtFossil Posted May 13, 2017 Share Posted May 13, 2017 41 minutes ago, amyfitfit said: Hi slc_melissa! I have not read It Starts with Food. Honestly, I have barely any money to cover the increased cost of groceries on the program so I really didn't want to shell out for the book. I'm sure there is a lot of helpful sources, but ideally I'd hope that some of those sources would be available for free or at least pop up in a Google search. I did read the website through before starting. I will try to get my hands on a copy of It Starts With Food. The diet is high in saturated fat because of the sheer amount of animal protein. Sure, you can cut down a lot of those saturated fats by sticking to chicken breast and salmon, but that's not a whole lot of variety. (Which I think after the program ends I will definitely do.) Adding fat from any source is encouraged and fats like coconut oil and ghee are also saturated. It's not that you can't make Whole30 healthier, it's that it seems the thinking is that the increase in saturated fats isn't a problem. I keep seeing recipes for pulled pork, lamb meatballs, and beef burgers and going 'wait, what??'. I'm not sure where the extra salt is coming from, and I'm sure that you could get rid of a lot by skipping the bacon, salami, and sausages, but it was listed as a big reason on the US News and World Report critique. All of that said, I'm still glad I'm giving it a shot. I do think I have some intolerances and I'm looking forward to doing the full re-introduction to figure them out. Oh, and about the bacon! I'm trying to use it sparingly as a treat food that I'm allowed to have only while cutting out all that other bad stuff. Once I'm done, it will disappear again from my diet. As someone who's experienced with Whole30 and its benefits, it looks to me as if you have a lot of partial information/erroneous assumptions about the program. May I respectfully suggest that you take the time to read all the information freely available on the website and then make a decision whether you want to commit to the program. The books are also available at the library. For example, most people who do the program aren't eating tons of bacon, sausage and salami as its hard to find compliant versions of these. And the recommended fats include mono saturated fats such as olive oil (and mayo made from olive oil, a staple on Whole30). Fat and animal or fish protein are not your enemies, they are your friends. I'd go so far to say that if you work on composing your lunches according to the template, with adequate portions of protein and fat, you will no longer experience your afternoon slumps. My Whole30 was primarily eggs, chicken, salmon, tuna and lean pork and lean cuts of beef. That's a LOT of variety. And you can do a Whole30 as cheaply or expensively as you choose. There are many threads on frugal Whole30s. (I saved a ton of money on Whole30 because I wasn't eating out and I wasn't buying any processed foods). Similarly, you can make your food choices as eco-friendly as you choose. There are so many options today about the eggs, meat and fish we buy and consume. As for salt, its the SAD and processed foods that are loaded with salt, hence the requirement to add salt to the whole foods you are cooking and eating on Whole30. If you do decide to commit to the program, I'd like to gently suggest you embrace the rules and recommendations for 30 days. Don't try to tweak them and just follow them for 30 days (plus your reintroduction period) and see how YOU feel. Really, you have nothing to lose--there is no way the Whole30 plan (if you follow the template) can do you any harm in 30 days and there is every chance that you will experience significant benefits. The choice is yours. Link to comment Share on other sites More sharing options...
amyfitfit Posted May 13, 2017 Author Share Posted May 13, 2017 2 hours ago, ShannonM816 said: Hi, @amyfitfit. You might want to read through the manifesto series here: http://whole9life.com/category/manifesto-series/ -- it has summaries of some of the information in It Starts With Food. If you do want to read ISWF, you might check your local library and see if they have a copy or could get you one through interlibrary loan. You might also find this helpful: http://whole9life.com/2011/01/paleo-poor-your-guide-to-the-grocery-store/ Thank you! This is exactly what I was looking for! Link to comment Share on other sites More sharing options...
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