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Need some advice - how much weight should I expect to lose?

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  • Need some advice - how much weight should I expect to lose?


    I started primal diet on 12/17, so it's been about 2 weeks.
    I am 5'2" and before I started I weighed about 159-160lbs. I know I was really over weight and my body fat was around 41% according to my body fat scale.

    I weighed in today, I am at 156lbs, so I have lost a few lbs but I am not entirely sure how much I should be losing at the beginning, and my body fat % pretty much stayed the same. I know losing is good, but I am worried that it's not enough.

    Since I am really new to this diet, I don't have much information, and I would love some input on how I could improve or even that I am doing great and I just got to be patient.

    Here's my diet journal (I started keeping one to help me understand what I am eating) for the past 5 days.
    I do eat nuts (Pistachios primarily, <3 oz per day) and a bit of dairy (eggs), a lot of meat with good fat, butter and fruits (berries mostly, occasionally an apple). My carbs primarily come from vegetables (cabbage, carrots, broccoli, cauliflower). The few times where I did crave carbs, I ate a small sweet potato or mountain yam. I don't have craving for sweets (thank god), so I don't cheat with sugary snacks, chocolates or anything. I do drink 1-2 cups of coffee/day, that's one habit I haven't been able to kick, and I am not sure I can.

    My activity level is very sedentary. I have a desk job, and I have not been exercising, on the "active" days, I walk maybe at slow pace (2-3mph) for 30 minutes. I feel that could be part of the reason that I am not losing as fast?

    Day Calories Fat Protein Carb
    Wednesday 1478 82.01g 112.22g 80.26g
    Tuesday 1432 73.08g 83.88g 117.41g
    Monday 1354 68.28g 102.48g 91.54g
    Sunday 1532 96.25g 92.69g 83.79g
    Saturday 1545 66.37g 115g 126.37g
    Any feedback (good or bad) will be greatly appreciated.
    One significant benefit I can feel right away is that I am not nearly as fatigued or tired as I used to be. And I am sleeping a lot better. I just hope the weight loss can be a little faster, I know I am impatient

    Last edited by pearlina; 01-09-2013, 10:21 PM.

  • #2
    The body fat percentages from a scale are quite inaccurate so I wouldn't worry about that. I only weighed myself once a month when I started primal and never lost more than 6 lbs in a month. But I am now below my goal weight and have kept at that weight for more than 2 years. So don't be worried about slow weight loss.

    You could consider taking measurements with a tape measure and using that to keep motivated. But don't focus too much on the scale or body fat. Focus on being happy and healthy
    Using low lectin/nightshade free primal to control autoimmune arthritis. (And lost 50 lbs along the way )


    • #3
      Thanks jammies, you are right, I should probably stop being so impatient and paranoid.
      I just couldn't help it you know... wanting to know if "I am doing it right". I do feel a lot better, more energetic for sure.

      In looking at most of the other primal journals, my carb intake still seems too high? A lot of people are listing 30g of carbs. I just don't know how that's possible. I am only eating veggies and no grains what's soever. The app that I used to track my calories and nutrients have a "net carb" column and that column is a lot lower, more like in the 50-60g range, but still not <50. To get to <50g of carbs, I would have to cut out fruits completely, or even veggies like carrots which I do like.

      Any ideas on how restrictive I should be with carbs during the initial stages?



      • #4
        I've got no experience of being a 5' 2" woman, nor have I ever lost a lot of weight, so may not be qualified to advise. But you asked ;-)

        Firstly I'd say be patient. How long has it taken you to get to the weight/body composition that you are now?.. You can't expect it to melt away in a few weeks.

        Some have rapid weight loss, especially guys, others take longer to get in gear. There are lots if factors and diet is only one.
        Your body may have a lot of healing to do before it kicks into high fat loss gear.

        You 'could' drop the carbs and or calories a little to see if that helps, but again I'd say be patient and maybe stick with what you're doin for a few weeks then see how you look and feel.

        Try taking photos (in the same clothes and position) each week, you don't have to let anyone see them ;-)
        and using a tape measure for your chest waist And hips instead of / as well as the scales.
        Also, the body fat measure of the scales is ball park at best.

        Don't forget, the primal blueprint isn't just about food. How're you sleeping? Can you get any exercise? Even just gentle short walks?

        There are certainly quicker ways to lose weight, but I do believe that this is the healthiest way. But then think about it as getting your body healthy so that it wants to let the fat go, instead of losing weight to get fit/healthy.

        All the best.
        If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

        Originally posted by tfarny
        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least


        • #5
          Yes your carbs could be a little high on some days.
          But you need to work out what works for you, so lower them a little for a few days and see how you feel.
          I am eating under 30 g of carbs, which means almost no veg, but I feel amazing. I am eating 70% fat.
          See the eat moar fat thread.
          Some people like myself don't eat fruit either.

          Have you read the book?


          • #6
            The advice most give around here, is follow the book to the letter for 6 months, and then make tweaks as needed.


            • #7
              I haven't read the book, but I have read every primal blueprint article on this website, as well as the definitive guide article. I will try to cut back on carbs from fruits and veggies a bit to see how I do. I will also pick up the book, thanks for the suggestions.



              • #8
                Maybe just cut back by a little each day, you will work out how much is OK for you.
                The book has a chart of the carb intake, 50-100g per day seems to be the sweet spot for weight loss from memory, will look at the book next time I go past.


                • #9
                  It is not a diet!
                  Eating primal is not a diet, it is a way of life.
                  Don't forget to play!


                  • #10
                    Originally posted by Dirlot View Post
                    It is not a diet!
                    Well yes that too.


                    • #11
                      I know it's not a diet, but losing weight is one of my goals.
                      Like I said in my OP, the biggest difference outside of weight is the energy level I feel. I am not sleepy at 2pm every day and wanting to nap. AND I am sleeping a lot better. I think for those reasons alone I would be staying on this program.

                      However you are what you eat, I just want more advice on my nutritional and eating habits.
                      For me to cut out veggies and fruit will be really difficult. I will certainly cut out apples (since I don't really like it that much), but I love berries and veggies.


                      • #12
                        I know if I eat too many veg or fruit, I feel bloated. And fruit esp makes me want other sugars.
                        It may be different for you.
                        But I have found so much energy with 70% fat, I am almost buzzing each day.

                        Its all a bit of experimenting to see what "Version" of primal works for you


                        • #13
                          What do you eat that gives you calories from 70% fat and only moderate protein? (given carb is low)
                          If you look at my chart, I can't seem to get calories from fat to be much higher than protein like you do.
                          I get most of my fat from nuts and meats. But most meat will have high protein amount as well.


                          • #14
                            My opinion is too keep doing what you are doing within reason. It's working, you are losing weight. Robb Wolf, Chris Masterjohn, Chris Kresser, and several other Paleo advocates have spoken out that low-carb isn't always the answer. Maybe drop the fruit but keep the veggies. If you do go low-carb, please make sure you eat meat with bone broth and organ meats to balance nutrients out.

                            Like another poster asked:

                            How are you sleeping? Like hours per night? When do you go to bed and when do you get up?
                            Are your cycles normal?
                            How is your stress level?
                            Do you see the sun?
                            Do you have a decent group of friends or family?
                            What is your plan for exercise? Walking most days is great. It doesn't have to be crazy or intense.
                            How is your digestion? Do you urinate and eliminate every day?

                            ALL of this stuff matters. You can't just change a few things and expect the weight to magically go away. Sure, it does for some lucky people but this doesn't seem to be your reality, nor many others.


                            • #15
                              Thanks jkr!

                              To answer your questions - I am sleeping well, 6-8 hours/day. I go to bed around 11 to midnight and usually up by 630 or 7.
                              My cycle is definitely something I didn't mention. A few years back I had a scary episode of severe blood loss from PMS, where I fainted and needed blood transfusions. Since then my gynecologist has put me on Yaz (I know it's bad) even though I am not in need of birth control. With Yaz, all my cycle problems went away, but I don't know what negative effects it has on me. As soon as I quit Yaz, my PMS problems return. My doctor tells me not to get off of Yaz, so I dunno what to do. I am not sure what effect that has on my weight gain, if any.

                              Stress wise, I am not too stressed, although I just did start at a new job, so I am anxious. I don't see the sun too much, as I have a desk job, and currently my exercise plan is very limited, I do plan to start walking daily. I have a great group of friends and family that's very supportive of me, so on that part I am really blessed. My digestion isn't the bestest, I do get constipation quite often, and so far primal diet didn't seem to change that part too much. I do urinate and eliminate daily.