So frustrated with lack of results any help would be much appreciated

[will smith]

Hi ladies, I have been reading these forums everyday for the past few weeks and there is so much brilliant information (and support!)

I was wondering if anyone may have some help/pointers for my situation, I have been through countless trainers, nutritionists, specialists and am yet to see any results (they always call me their mystery case!)

No matter how hard i train or how clean i eat my bodyfat will not shift (it goes up but not down) I ended up going to a doctor because it had been driving me crazy for years and my blood results showed irregularly high testosterone levels and was told to maintain a very low carb diet due to an insulin resistance i also have. I was also vegan up until 4 months ago and in a bid to correct my hormonal imbalance I have started to eat chicken, fish & egg (animal protein at every meal to stablise blood sugar)

I have always trained hard weights/ HIIT cardio & am very fit (but do not look it!) which is incredibly frustrating.

My diet for the past 4 months has typically been (and this was recommended by my hormone specialist)

breakfast: protein pancake (scoop whey + 3 freerange eggs + stevia + tsp almond butter + lemon + flaxseed oil)
black coffee

handful almonds

tuna & salad or freerange chicken breast & salad w avocado

protein pancake

diet soda

green vegetables & either chicken breast or salmon w avocado

an orange/protein bar

I take hi grade zinc & magnesium & b12 complex
I only use organic coconut oil to cook in

I am still very flabby, no definition to speak of, underneath i can feel muscle and a strong core but my whole body has a thick layer of fat that will not move!!

Any help would be so appreciated. It's all really starting to take a toll as I am very unhappy and feel like i'm doing all the right things and my body is destined to be, for lack of a better word chubby.

I am 160cm & 65kg

Thank you!

 

[Tatyana]

Have you had any other blood work done?

Just on the very brief info you have given, I would have thought that you would be investigated for polycystic ovary syndrome.

What type of training are you doing?

 

[will smith]

Hi Tatyana, yes i have been diagnosed with PCOS, I had lots of blood work done and am still getting scans and things but the all the specialists keep saying is "eat low carb and 30 min exercise a day should bring your bodyfat down etc" i just roll my eyes if only it was that simple for me! The other added pressure is that to correct PCOS you need to lower your bodyfat but I've tried everything.
I am just so frustrated..

 

[Tatyana]

Hi Tatyana, yes i have been diagnosed with PCOS, I had lots of blood work done and am still getting scans and things but the all the specialists keep saying is "eat low carb and 30 min exercise a day should bring your bodyfat down etc" i just roll my eyes if only it was that simple for me! The other added pressure is that to correct PCOS you need to lower your bodyfat but I've tried everything.
I am just so frustrated..

I have two friends with PCOS, so I have done some research, it is a bit of a odd, mystery disease, so I feel for your frustration.

It does appear that the control of insulin is important, which would mean fibrous, complex and low GI carbs, not just low carbs.


What sort of training are you doing?

 

[Thandie]

I have two friends with PCOS, so I have done some research, it is a bit of a odd, mystery disease, so I feel for your frustration.

It does appear that the control of insulin is important, which would mean fibrous, complex and low GI carbs, not just low carbs.


What sort of training are you doing?

Tatiana is correct about the type of carbs you should have.
Here is are some guide lines you can follow.

Diet: Best Carbohydrates for PCOS

Choose low-GI whole-grain starches ( brown rice, basmati rice, wholewheat pasta, noodles, sweet potatoes) rather than refined or processed starches ( white rice,sweet potatoes) and whole fruit rather than fruit juice. Higher fiber foods (especially foods rich in soluble fiber) cause a slower rise in blood-sugar. For example, 1/2 cup of All Bran (10 grams of fiber) is better than cornflakes (1 gram fiber). An apple (4 grams of fiber) is better than apple juice which contains no fiber. Best sources of soluble fiber include apples, oats and beans.

Eat plenty of vegetables and beans. Not only are veggies packed with micronutrients like vitamins, minerals and phytochemicals, they are low in calories and (usually) have a very low GI value.
If possible, combine some fat and protein with the carbohydrate (starch or fruit). This will slow the rise of blood sugar from the carbohydrate. For example, eat toast with two teaspoons of peanut butter rather than toast with jam.

Choose lower-GI snacks. Instead of donuts, muffins, cakes, cookies, candy, sweets, jams, regular sodas, sugar and honey, switch to snack-foods like: fresh fruit, chopped veggies, oatmeal muffins, oatmeal cookies, banana, bowl of All-Bran, low-fat yogurt, nuts and seeds, dried fruit, hummus, wholewheat pita with salad, and water.

Best Fats

The healthiest fats/oils come from UNREFINED vegetable sources or oily fish.

For cooking, choose extra virgin olive oil
For salads, choose from flax oil, canola oil, soy oil, extra virgin olive oil, wheatgerm oil, walnut oil or hemp seed oil.
Eat regular helpings of oily fish like salmon, mackerel, herring, sardines, tuna.
[Note: Flax seed oil, hemp seed oil, canola oil and oily fish are great sources of one of the key essential fatty acids, omega-3. This type of fat is good for heart health and weight reduction, and offers a range of other metabolic health benefits.]

If you want to reduce weight, a good type of oil to use in cooking is a "Fat-Spray." Fat-sprays typically provide 1 calorie, per spray/squirt. This compares with 120 calories per tablespoon of regular cooking oil.

Best Proteins

Protein is found in many foods, but the best type of protein is low in saturated fat. Good protein choices include: fish, lean beef, lean ham, egg whites, whole eggs, chicken breast, turkey breast, pulses, beans, nuts, seeds, vegetarian protein foods STAY AWAY FROM SOY, which is highly processed, or any processed products for that matter.

That said, if you want to get lean you have to take your diet to the next level. You're currently having too much fat and not enough protein and complex carbs.

Check your Dr. and get blood work regularly to ensure you're getting healthier.

Oh, and welcome!

 

[Tatyana]

Have you worked out how many calories you are eating every day?

 

[will smith]

thank you for all the info provided thus far, i am definitley ready to do/eat whatever it takes to get this is in check as i don't want it to be such an all consuming problem i.e it's on my mind 24/7, i haven't actually calculated my calorie intake i do struggle to eat regularly but have been getting much better at this.
Is there anything you would tweak or recommend to change in the current diet i listed above?

Training wise i do HIIT cardio 3 times a week, weights 5 times a week, lots of lunges, squats and core stability work also & walk everywhere (i am also going to start yoga and get acupuncture which i've heard is good for PCOS)

 

[Thandie]

Hi ladies, I have been reading these forums everyday for the past few weeks and there is so much brilliant information (and support!)

I was wondering if anyone may have some help/pointers for my situation, I have been through countless trainers, nutritionists, specialists and am yet to see any results (they always call me their mystery case!)

No matter how hard i train or how clean i eat my bodyfat will not shift (it goes up but not down) I ended up going to a doctor because it had been driving me crazy for years and my blood results showed irregularly high testosterone levels and was told to maintain a very low carb diet due to an insulin resistance i also have. I was also vegan up until 4 months ago and in a bid to correct my hormonal imbalance I have started to eat chicken, fish & egg (animal protein at every meal to stablise blood sugar)

I have always trained hard weights/ HIIT cardio & am very fit (but do not look it!) which is incredibly frustrating.

My diet for the past 4 months has typically been (and this was recommended by my hormone specialist)

breakfast: protein pancake (scoop whey + 3 freerange eggs + stevia + tsp almond butter + lemon + flaxseed oil)
black coffee (Have instead Oatmeal or cream of buckwheat with 3 egg whites and only one yolk in it.)

handful almonds (If you want to have a protein shake here you can)

tuna & salad or freerange chicken breast & salad w avocado (This is good, but have about 1 1/2 oz of avocado. Avocado is a great source of fat, but in moderation)

protein pancake (Same as above)

diet soda (NO SODAS, diet or not))

green vegetables & either chicken breast or salmon w avocado (Salmon or any other fish is great, and vegetables)

an orange/protein bar (NO BARS)

I take hi grade zinc & magnesium & b12 complex
I only use organic coconut oil to cook in

I am still very flabby, no definition to speak of, underneath i can feel muscle and a strong core but my whole body has a thick layer of fat that will not move!! (You have a layer of fat that will not move because you're eating too much fat)

Any help would be so appreciated. It's all really starting to take a toll as I am very unhappy and feel like i'm doing all the right things and my body is destined to be, for lack of a better word chubby.

I am 160cm & 65kg

Thank you!

Drink lots of water and green tea; that will help you lean out as well.

 

[Tami Bellon]

I don't agree with the layer of fat not moving because of eating too much fat. If that were true, the adkins and other ckd diets would not produce the results they do.

 

[Thandie]

I don't agree with the layer of fat not moving because of eating too much fat. If that were true, the adkins and other ckd diets would not produce the results they do.

The Atkins diet is primarily fat and very little carbs. I don't believe she's on the Atkins diet, which btw will not give you a lean physique.