Borderline underweight after low carbing, now what?

[TrucksAndDinosaurs]

Been low carbing since last summer and successfully lost over 35 pounds. I'm now into the 19 BMI range and starting to look very gaunt and spare.
I'm 43 and my periods seem to be getting erratic.

I do a lot of exercise and do dance/strength training or similar 5 days a week, which I love. It keeps me sane and is my only opportunity to do something with other adults.

My carbs were about 30g a day now they are 100-120g but I'm still losing weight. My calories are about 1800 - some days over 2200 but I think 8-9 hours of training a week plus rushing about all day as SAHM to a three year old is burning off a lot.

I don't want to go back to eating bread. I don't like sugar but have a glass or two of wine most nights. I'm eating full fat Greek yog, cheese, chicken with skin, oily fish, red meat, nuts, eggs, avocados etc but find it hard to eat more of this kind of food as it is so filling. I don't snack and meals are fast and rushed as no time to eat them.

Any ideas apart from the obvious eat more exercise less?
Anyone else found they kept losing whilst low carbing even though ey didn't want to? Could it be a thyroid thing? Or something else?

Might post this in exercise too but wanted to speak to other low carb people first!

[notwoo]

When I low carbed I found that the weight contined to fall off even once I'd started introducing more carbs. There seems to be a sort of delay.
But I got a bit complacent and ate more and more carbs and started putting weight back on after about a month or so.
How about increasing your starchy veg-carrots, potatoes etc. or introduce porridge for breakfast and see how you get on.

[RayPurchase]

Maybe introduce some carby-er veg and fruit? Sweet potatoes, bananas etc.

[giraffeseatpineapples]

You prob know all this already... but I think I remeber you were fasting before? are you exercising before breakfast, app that is good for weightloss so if you don't want to lose weight you might need to eat more before exercising?

Could you add back some quinoa, white potato or brown rice maybe if you have already tried fruit and stachyy orange veg?

Good excuse for paleo deserts though www.self.com/fooddiet/recipes/2013/04/banana-ice-cream-roasted-almonds

[Sleepwhenidie]

I would add in some low GI carbs as suggested above - lentils, quinoa, beans, sweet potato. Maybe also a daily protein shake made with milk (cows/almond/soya), nut butter, banana?

Have you considered reducing the amount of cardio you are doing? Focus a little more on weights, maybe introduce some yoga?

I'd also really try and slow down with your meals, I know your toddler is demanding but have at least one slow, mindful, relaxed meal, maybe after bedtime is done? Your body won't be getting the best of all the food you are eating if you consume it on the run.

[TrucksAndDinosaurs]

Thanks v much for ideas. I'm trying more carbs - had half banana today, some sweet potato fries with toddler. Two no-exercise days a week (but I'm still on my feet all day and rushing about). I don't do any cardio - just dance and strength training - trx, core conditioning, pole fitness conditioning and barre conditioning and dance rehearsals.

Just put today's food and though I thought I ate loafs today after heavy training (3.5 hours) yesterday it's under 700 cal and 82 carbs! Had Greek yog with strawberries and nuts, 2 take out trays salmon maki, half banana. Dinner is 4 lamb chops, will make effort and do broccoli and green beans and spinach feta salad. Plus Friday wine. Will still come in c. 1800 calories or so.

But I guess there's the answer: I'm not eating enough for my activity levels. I think my metabolism has revved up too and got super efficient. Plus my hunger has changed - am satiated faster and blood sugar is very stable I think compared to before.

Will keep checking because I don't want to get any more haggard lean.

[TrucksAndDinosaurs]

Loads not loafs!

[Sleepwhenidie]

I think you've figured it out yourself then . You posted a while back re possibly having a distorted perception of how much food was 'a lot'...this may be at the heart of it. You've also probably hit the nail on the head re blood sugar and metabolism, you are eating great stuff, but you need more!

[giraffeseatpineapples]

Oh well done checking the cals and carbs. Good idea to have some more greens, maybe look for some nice veg side dishes to inspire you!

I have been having a green smoothie (4 portions veg 2 fruit) the last couple of mornings as I am not great at eating veg and it does taste nice and no slower than making eggs really, plus you can keep half in the fridge for the following morning.

[pootlebug]

Have you read Loren Cordain's book on Paleo for Athletes? It talks about what/when to eat post-exercise for recovery (and the rest of the time) and about replenishing carb stores specifically post exercise. From what you say I think it might be useful.

[Jollyb]

Agree you should get your thyroid checked. This happened to my sister. She started weight watchers around the same time that she became hyperthyroid. Took her a while to work out why she continued to lose weight once she was on maintenance.

[BIWI]

The theory behind low carbing is that as it burns fat, there will come a point where it won't burn any more, and that is when your weight loss stops.

Sounds like it would be a good idea to get someone to check your body fat. If you go to a gym they will have either calipers or an electronic device that can do this for you.

It sounds to me, although I'm obviously not a medic, that you are risking losing muscle mass now, because your calorie intake is so low. And 1800 calories is low if you're doing all that exercise.

Best thing, I think, would be to increase your carbs by adding potatoes and rice/pasta to occasional meals - this will also increase your calories.

I would, though, also suggest that you go and see your GP if you're continuing to lose weight like this, just to check everything is OK.

[TrucksAndDinosaurs]

Body fat is very low.
Gone from 17% to 14.7% and lost 5lb lean body mass since October which is v worrying.

Thanks everyone.
I will check out hyperthyroidism to see if I have any symptoms. And I will check that paleo athlete book.

[giraffeseatpineapples]

trucks I have just started reading chris kresser your personal paleo. It seems really good. These are the macronutient recommendations for a woman who wishes to maintain weight or gain muscle: in general 30 - 45 (around 150 -225g ) (but can be up to 60 %) per cent of cals from carbs, and protein 1.0 - 1.25 g per pound of body weight. Also he only counts the carbs in dairy products, starchy veg and grains and fruit - not those in meat or low carb veg such as brocoli as these are difficult to break down and the glucose they contain is therefore used in the process of digestion rather than utilised as energy.

He also reccomends gradually adding foods such as legumes back to the diet, if benefits of low carb / paleo have plateued, and monitoring the effects. Gluten and refined sugars would be bottom of the list of things to add back though and only occasionally if no side effects.

[TrucksAndDinosaurs]

Thank so much - that's really interesting.
I have been logging on MFP and just checked back last 90 days.

Am 125lb or less so should be eating 125-156g protein but only managed that a dozen times: managed between 100g and 150g about half the time. So, not eating enough protein.

Carbs: always under 150g and frequently under 100g. And mostly from green veg like spinach and broccoli, plus avocados, tomatoes, berries, whole milk plain yog.
So not eating enough carbs.

Despite eating over 1800 calories many days I'm burning them off so I guess I just need to find time to snack.

The more I exercise though the less I want to eat: for at least two hours after exercise I just don't feel remotely hungry.

Do I sound like I have some kind of eating disorder? I'm getting a bit freaked out now.

[BIWI]

Have you made an appointment to see your GP? That's really important, just to check you out.

And yes, you need to eat more calories and carbs. Can you not introduce some legumes, as giraffes suggests? How about frozen peas? Why not have a slice of wholemeal toast in the morning?

What about your fat intake? Are you eating plenty of that? Your body will be able to use that for fuel if you're adapted to low carbing - but you haven't got much bodily fat so dietary fat looks like it's necessary for you.

I might also suggest that you try and cut down the exercise a little bit. You can become as addicted to that as you can to food - swapping one 'obsession' for another!

But you really do need to eat more and see your GP.

[Bunbaker]

Do you think you are turning into an adrenaline junkie?

[Sleepwhenidie]

Trucks if you are concerned about an eating disorder (and various posts I've seen from you suggest to me that you may be borderline) then definitely see your GP. Otherwise, you have been regularly eating less calories than you need, particularly with your level of exercise, so it's only to be expected that you are losing weight. How many rest days - no exercise at all, do you have? I'd suggest trying a couple a week, even two together on a weekend? BIWI has a good point with the exercise obsession.

Concentrate on eating more to fuel your body better. I'd be throwing away the scales and not counting calories for most people, telling them to eat according to their appetite, but I think you have maybe disengaged from yours . Changes to habits, eating more snacks and more food at meal times is probably the key for you. Even just adding in a protein shake (dairy/soy/almond or coconut milk) with a banana and a tablespoon of peanut butter thrown in would be a great snack to have at some point?

[Sleepwhenidie]

Oh, it's also really hard to hit those levels of protein every day without things like protein shakes. And don't forget about getting plenty of fat too, you don't mention that and IMO MFP sets the bar too low on that. Focus on nuts, olives, avocados, eggs and oily fish.

[giraffeseatpineapples]

Sorry trucks try not to get too stressed. This has presumably all come from you trying to make changes to become healthier ( I haven't read many of your posts though) I am sure you can bring it back and gain some weight . I guess GP visit is in order because you might not even be underweight or if you are it might be thyroid etc rather than an ed.

A fairly easy thing to do would be to add in some microwaved sweet potatoes with lunch and dinner and slather some butter on top?

Were there any nutritious foods you used to love that you could add in occasionaly as a treat? Just be careful as from experience I know its easy to go the other way when trying to gain weight. It is v hard to get it right frankly [cross]

[TrucksAndDinosaurs]

Thanks for all the advice and sorry late reply.
I don't have a GP but will find one and ask for bloods.
I think it's activity levels and lack of time rather than eD as I've never had an ed and have been a bit overweight through lack if exercise and eating too many hasty sandwiches before plus booze rather than bingeing or starving.

5:2/16:8 did mess with my appetite though and it's very hard to over eat low carbing.

I am doing 8-10 hours exercise weekly plus active and on feet so I think it's just hard to hit enough protein and fat when I gag on milkshake type protein smoothies.
I fit in a class during morning when DS at playgroup 9-12 and again when he's in bed most days.

Saturday 2 hours pole strength training
Sunday off
Monday dance/strength class
Tues trx core strength class then pole strength in evening
Wednesday off
Thurs ballet barre class. Trx class (strength) then dance class at night.
Friday off.

I don't think of it as a heavy training schedule so have been eating 1800 cals a day. Am 5'7 and slim build.
It looks like I need to eat more on days off and more carbs so have tried with extra nuts, cheese, ham, avocado, bit of buttered wholemeal bread and started eating breakfast.

Was another 2 lb down this morning as did additional two hours dance rehearsals this weekend. :-/ even though I ate more so trying to track down paleo athlete recommendations. Reluctant to give up classes as is my only contact with other adults as SAHM.

[BIWI]

Seriously, I think you need to cut back on your exercise and find other ways to interact with adults, until you get your weight stabilised. I think you have a disordered relationship with food and exercise, personally. And 1800 calories simply isn't enough.

Where are the extra carbs? Not many in those things - and you say a 'bit' of wholemeal bread - how much is that? Sweet potatoes, some potato and even pasta/rice should be added to your diet I think.

[BIWI]

how much do you weigh now?

[BIWI]

With your height and BMI of 19 I guessed that you are 120lbs, and according to this site you should be eating 2225 calories a day

[TrucksAndDinosaurs]

Thanks for all the advice and sorry late reply.
I don't have a GP but will find one and ask for bloods.
I think it's activity levels and lack of time rather than eD as I've never had an ed and have been a bit overweight through lack if exercise and eating too many hasty sandwiches before plus booze rather than bingeing or starving.

5:2/16:8 did mess with my appetite though and it's very hard to over eat low carbing.

I am doing 8-10 hours exercise weekly plus active and on feet so I think it's just hard to hit enough protein and fat when I gag on milkshake type protein smoothies.
I fit in a class during morning when DS at playgroup 9-12 and again when he's in bed most days.

Saturday 2 hours pole strength training
Sunday off
Monday dance/strength class
Tues trx core strength class then pole strength in evening
Wednesday off
Thurs ballet barre class. Trx class (strength) then dance class at night.
Friday off.

I don't think of it as a heavy training schedule so have been eating 1800 cals a day. Am 5'7 and slim build.
It looks like I need to eat more on days off and more carbs so have tried with extra nuts, cheese, ham, avocado, bit of buttered wholemeal bread and started eating breakfast.

Was another 2 lb down this morning as did additional two hours dance rehearsals this weekend. :-/ even though I ate more so trying to track down paleo athlete recommendations. Reluctant to give up classes as is my only contact with other adults as SAHM.

[TrucksAndDinosaurs]

Sorry don't know why that posted twice.