Metabolic Damage?
Miss_curvy
Posts: 77 Member
Hi, Well I study nutrition but basically i'm writing here because in need some help and another opinions.
I've lost weight since 4 years ago (85 lb) with a low carb diet before studied nutrition career, then I started eating more carbs and gained weight.
In consequence I started a vicious cycle of no eating and binging and gained 20 lb and I went to a nutritionist ( i know , i feel like i'm dumb and don't know anything ) and she gave me this diet:
After wake up:
5 almonds
Natural Hibiscus Tea
Breakfast:
3 eggwhites with spinach
Light jello
half tortilla
Snack 1:
jicama and cucumber
1 apple
lunch:
120 g of fish or chicken
green free veggies to make a salad
light jello
snack 2:
1 can of tuna
dinner:
120 g of fish or chicken
green free veggies to make a salad
light jello
And OK, I went for help desperately and then follow this plan for 3 weeks and still no losing weight, I workout 3 times per week strenght training, 2 hours of steady state cardio daily and sincerely I'm not seeing any results on the scale.
I feel stressed and binging all the time last week and feel moody.
I've been reading about metabolic damage and I think i'm suffering this weightloss resistance and I seriously need another advice to fix this mess...
If anyone could help and give me some advice (expert or experience) I will be glad forever!
I just don't know how to increase my calories and carbs without gaining more weight.
Thanks for reading !!
I've lost weight since 4 years ago (85 lb) with a low carb diet before studied nutrition career, then I started eating more carbs and gained weight.
In consequence I started a vicious cycle of no eating and binging and gained 20 lb and I went to a nutritionist ( i know , i feel like i'm dumb and don't know anything ) and she gave me this diet:
After wake up:
5 almonds
Natural Hibiscus Tea
Breakfast:
3 eggwhites with spinach
Light jello
half tortilla
Snack 1:
jicama and cucumber
1 apple
lunch:
120 g of fish or chicken
green free veggies to make a salad
light jello
snack 2:
1 can of tuna
dinner:
120 g of fish or chicken
green free veggies to make a salad
light jello
And OK, I went for help desperately and then follow this plan for 3 weeks and still no losing weight, I workout 3 times per week strenght training, 2 hours of steady state cardio daily and sincerely I'm not seeing any results on the scale.
I feel stressed and binging all the time last week and feel moody.
I've been reading about metabolic damage and I think i'm suffering this weightloss resistance and I seriously need another advice to fix this mess...
If anyone could help and give me some advice (expert or experience) I will be glad forever!
I just don't know how to increase my calories and carbs without gaining more weight.
Thanks for reading !!
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Replies
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In the end, weightloss is all about a calorie deficit. Even eating healthy can make you gain weight if you aren't tracking calories. Get a food scale, weigh all solids and measure liquids, wait a few weeks, then reassess.
And no, it isn't metabolic damage. It's more likely to be a combination of eating more than you think and water retention from strength training. Hard to say without additional info.0 -
How many calories is that? It seems like it would be hard to work out for two hours eating like that! Add some fats.
Since the jello has no nutritional value, I am not sure why you would eat it so often!
Trying to eat this everyday would make anyone grumpy.0 -
900-1000 calories and like 30 grams of carbs, yes i feel stressed all the time and seeing no progress!0
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Hey there,
First of all, as it's already been quoted above, weight loss isn't a very drastic phenomena and shouldn't be either. Having said that seeing weekly change on the scale or change in BCA should be a true indicator of progress.
Now, metabolic damage is the most common state that most of 'dieters' find themselves in.. This occurs because you train your body to survive on that calorie deficit. Here's a way out..
Firsrly, your calory deficit cycle should not start lesser than 400-500 kcal deficit. Secondly, you need to throw in high intensity workouts. Failing to do so is always gonna stall the metabolism. Now, increase the calorie intake by 100-200 every week till the time you reach your TDEE. This increase in calorie should be in fats and proteins, not carbs.. This process is called reverse dieting. Once you reach the TDEE phase, start again with the deficit state..
Hope this helps..
Cheers !0 -
That looks like under 1000 calories. And if you're exercising, then you're in another high deficit. The body is adept at conserving energy, so it's not metabolic damage per se, but homestasis that you're probably experiencing. Eating too little, though it sounds like you'll lose more weight, may sound logical, but the body doesn't use fuel like a car does.Miss_curvy wrote: »Hi, Well I study nutrition but basically i'm writing here because in need some help and another opinions.
I've lost weight since 4 years ago (85 lb) with a low carb diet before studied nutrition career, then I started eating more carbs and gained weight.
In consequence I started a vicious cycle of no eating and binging and gained 20 lb and I went to a nutritionist ( i know , i feel like i'm dumb and don't know anything ) and she gave me this diet:
After wake up:
5 almonds
Natural Hibiscus Tea
Breakfast:
3 eggwhites with spinach
Light jello
half tortilla
Snack 1:
jicama and cucumber
1 apple
lunch:
120 g of fish or chicken
green free veggies to make a salad
light jello
snack 2:
1 can of tuna
dinner:
120 g of fish or chicken
green free veggies to make a salad
light jello
And OK, I went for help desperately and then follow this plan for 3 weeks and still no losing weight, I workout 3 times per week strenght training, 2 hours of steady state cardio daily and sincerely I'm not seeing any results on the scale.
I feel stressed and binging all the time last week and feel moody.
I've been reading about metabolic damage and I think i'm suffering this weightloss resistance and I seriously need another advice to fix this mess...
If anyone could help and give me some advice (expert or experience) I will be glad forever!
I just don't know how to increase my calories and carbs without gaining more weight.
Thanks for reading !!
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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But I have to restart with my normal BMR or the TDEE?0
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Just out of interest, what are your current stats?0
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Bump carbs up to 72 grams/day.
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207 lb , 5´5"0
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something's not adding up here. if you ate that amount of food for real, and we're talking about sugar free jello and no dressing, either you're leaving something out of your food list (salad dressing? cooking the fish/chicken in oil you don't measure?) or you have a medical issue like a thyroid problem. that would be uncommon.
most people don't have a medical issue, but you could. have you seen a doctor recently?
that's a pretty drastic and unhealthy diet for someone who works out, with calories so low as to be unhealthy unless you're bedridden, and btw... lots of people lose weight without jello
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Metabolisms don't break easily. Stop all the claptrap and eat at a consistent modest deficit.0
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Wow, no wonder you're stressed and binging. That diet looks incredibly deprived. Where's the fat? Where are the nutrients? (For one thing, why remove the egg yolks?)
Also, if you struggle with binging, you should avoid sweet, processed, and hyperpalatable foods (like artificially flavored jello).
I'd say get back to low carb and eat real, unprocessed food. If you could get into ketosis and stay there, it will stabilize your appetite and mood. Also, stay away completely from super sweet or artificially flavored addictive foods that overstimulate the natural reward pathways in your brain. It will take time for those pathways become sensitive to more natural rewards. Also, it will take time to heal metabolic damage (if you have some from binging on carbs). Don't stress the weight loss at first, but it will become effortless as you nourish your body and your appetite naturally falls into normal range.
Remember fat is your friend. Fat is a satisfying and metabolically healthy source of calories Fat doesn't make you fat! Cutting out the fat is going to hurt you more. 1 -
What's the deal with all the jello? And why virtually no fats? Agree this looks too restrictive and deficient in calories. A certified degreed nutritionist came up with this menu? And define "binging all the time"...this may be why you aren't losing?0
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What's the deal with all the jello? And why virtually no fats? Agree this looks too restrictive and deficient in calories. A certified degreed nutritionist came up with this menu? And define "binging all the time"...this may be why you aren't losing?
Virtually anyone can take a handful of online courses and call themselves a nutritionist. No degree is required. If you want help with your diet, a registered dietitian is the way to go -- they will have a degree.0 -
OMG that would be an awful way to live.. not only is that hardly any food, but the same damn thing every day?!? No thank you! No wonder your stressed!0
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Hi;
I have a metabolic condition and have experienced that if I do not eat enough carbs I binge esp on sugar...Suggestion of 3 half cup servings of carbs per meal..I also suggest a few bits of starch with snacks or snack with carbs like bean dip..low fat homemade of course. This regime was suggested via a dietitian, do not exceed the amount of carbs suggested max up to one cup. Ur dietary example is not balanced eg carb, veg, fruit and protein at each main meal.0 -
The only way to fix this is to come to my house and let me cook for you and feed you. If not Read up on Intermittent Fasting. You should try it but for god sakes woman! eat some FAT! you should up your calories in my opinion.
I too am guilty of eating too few calories but trust me that doesnt last too long since my body usually tells me it is starved or I start feeling crappy. How you followed that diet for so long I will never know.
Si tienes hambre chica pues come0 -
I agree - Where's the fat?0
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You dont need a nutritionist, you need a dietitian. Nutritionist means nothing anymore.0
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Hi! I found out about 2 months ago that I had metabolic damage. After about 5 years of struggling, seeing countless doctors and continuing the cycle of limiting my calorie intake further (to the point of starvation)... I had gained 65 lbs in that process. Every time I ate "normally" I would gain weight.
I would suggest you see a metabolic specialist and a dietitian. I am currently on a series of supplements to treat hormones that were making it nearly impossible to lose fat, to treat my thyroid and to treat other vitamin deficiencies that made weight loss nearly impossible. My BMR had also dipped to 1300 calories at resting. They also put me on Qsymia to help kick start my weight loss.
The eating plan that I am is as follows:
- 90 grams of protein each day
- below 90 grams of carbs each day
- I also gave up gluten, dairy, sugar and "fake sugar"
I have never felt better and have finally started to see weight loss without starvation for the first time in my life. I also feel hungry for the first time in years (i think that means my metabolism is working again).
I hope this helps... it isnt always as easy as "calories in, calories out". Metabolic damage is real and it can be really frustrating when you are searching for the right doctor to take your seriously. Good luck.0 -
Miss_curvy wrote: »And OK, I went for help desperately and then follow this plan for 3 weeks and still no losing weight, I workout 3 times per week strenght training, 2 hours of steady state cardio daily and sincerely I'm not seeing any results on the scale.
I feel stressed and binging all the time last week and feel moody.
That is probably why you haven't lost weight after 3 weeks. Because you are also binging. Would recommend you plug 1 lb a week weight loss as your goal into MFP and eat whatever you want within those calories. Sounds like the diet was really restrictive and low calorie and left you hungry which left you susceptible to binging which was wiping out all the days that you effectively starved yourself. If you can stick to a more reasonable deficit you might find you binge less.
If you are worried about metabolic damage, recommend you see your doctor and have your thyroid tested.0 -
Colorscheme wrote: »You dont need a nutritionist, you need a dietitian. Nutritionist means nothing anymore.
Why nutritionist mean nothing anymore?0 -
blues4miles wrote: »Miss_curvy wrote: »And OK, I went for help desperately and then follow this plan for 3 weeks and still no losing weight, I workout 3 times per week strenght training, 2 hours of steady state cardio daily and sincerely I'm not seeing any results on the scale.
I feel stressed and binging all the time last week and feel moody.
That is probably why you haven't lost weight after 3 weeks. Because you are also binging. Would recommend you plug 1 lb a week weight loss as your goal into MFP and eat whatever you want within those calories. Sounds like the diet was really restrictive and low calorie and left you hungry which left you susceptible to binging which was wiping out all the days that you effectively starved yourself. If you can stick to a more reasonable deficit you might find you binge less.
If you are worried about metabolic damage, recommend you see your doctor and have your thyroid tested.
I've just binged the last week0 -
rkennedy1014 wrote: »Hi! I found out about 2 months ago that I had metabolic damage. After about 5 years of struggling, seeing countless doctors and continuing the cycle of limiting my calorie intake further (to the point of starvation)... I had gained 65 lbs in that process. Every time I ate "normally" I would gain weight.
I would suggest you see a metabolic specialist and a dietitian. I am currently on a series of supplements to treat hormones that were making it nearly impossible to lose fat, to treat my thyroid and to treat other vitamin deficiencies that made weight loss nearly impossible. My BMR had also dipped to 1300 calories at resting. They also put me on Qsymia to help kick start my weight loss.
The eating plan that I am is as follows:
- 90 grams of protein each day
- below 90 grams of carbs each day
- I also gave up gluten, dairy, sugar and "fake sugar"
I have never felt better and have finally started to see weight loss without starvation for the first time in my life. I also feel hungry for the first time in years (i think that means my metabolism is working again).
I hope this helps... it isnt always as easy as "calories in, calories out". Metabolic damage is real and it can be really frustrating when you are searching for the right doctor to take your seriously. Good luck.
thank you for the advice!0 -
I know it happens, but true metabolic damage isn't common. You'd have to be on a VLCD for months if not years. My suggestion would be to get back to basics. Go back to setting your goals like you're a new member. Choose that you want to lose 1 pound per week. I know everybody wants to lose more, but honestly, it's easier to stick to a diet if you don't feel completely deprived. Weigh, measure, log everything.0
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That looks like under 1000 calories. And if you're exercising, then you're in another high deficit. The body is adept at conserving energy, so it's not metabolic damage per se, but homestasis that you're probably experiencing. Eating too little, though it sounds like you'll lose more weight, may sound logical, but the body doesn't use fuel like a car does.Miss_curvy wrote: »Hi, Well I study nutrition but basically i'm writing here because in need some help and another opinions.
I've lost weight since 4 years ago (85 lb) with a low carb diet before studied nutrition career, then I started eating more carbs and gained weight.
In consequence I started a vicious cycle of no eating and binging and gained 20 lb and I went to a nutritionist ( i know , i feel like i'm dumb and don't know anything ) and she gave me this diet:
After wake up:
5 almonds
Natural Hibiscus Tea
Breakfast:
3 eggwhites with spinach
Light jello
half tortilla
Snack 1:
jicama and cucumber
1 apple
lunch:
120 g of fish or chicken
green free veggies to make a salad
light jello
snack 2:
1 can of tuna
dinner:
120 g of fish or chicken
green free veggies to make a salad
light jello
And OK, I went for help desperately and then follow this plan for 3 weeks and still no losing weight, I workout 3 times per week strenght training, 2 hours of steady state cardio daily and sincerely I'm not seeing any results on the scale.
I feel stressed and binging all the time last week and feel moody.
I've been reading about metabolic damage and I think i'm suffering this weightloss resistance and I seriously need another advice to fix this mess...
If anyone could help and give me some advice (expert or experience) I will be glad forever!
I just don't know how to increase my calories and carbs without gaining more weight.
Thanks for reading !!
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Great science info but not all want to hear it. Thanks @ninerbuff0 -
I found this article to be the most comprehensive explanation of eating too little causing metabolic damage. It's lengthy, but so worth it.
precisionnutrition.com/metabolic-damage0 -
You add water weight when you go back to eating carbs, and exercise more than normal.
The bingeing will muddy the water even further. Just use the MFP tool and give it six weeks of meticulous weighing and measuring of food. Aim for a pound a week loss. Go to Scooby's website and put your stats in to get a tdee.0
This discussion has been closed.
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