Case Study and a challenge for you
I’m going to outline a case study, and I’d love to get your feedback as to what you think is the problem and how we solve this weight (or rather FAT) loss problem.
This is a case study on a type, rather than one person. I have had a string of clients over the last 6 months who are so remarkably similar, I’m doing a kind of composit case study.
This client has a goal for fat loss, increased performance, better energy and sleep. Despite eating a low carb paleo diet and doing 5 – 6 sessions of CrossFit (or similar high intensity training) she is not the desired results in fat loss and performance.
Note: The following is all the information I collected from this client on her first consultation with me, she had put herself on a low carb diet because she had read and been told this is the best way to lose weight.
Weight: 68 kg (150lbs) Height 5’6″ BMI 24.1
Measurements: Waist at navel: 32″, smallest 30″ Hips at widest point: 40″ Shape: pear, waist to hip around .75
Body fat: looks high 20’s – 30%, would like to be closer to 20%, would like to lose about 8 kg fat, and retain strength
Here is a picture of a woman with similar measurements:
Exercise: 5 – 6 sessions of CrossFit or bootcamp / boxing per week. Maybe some cardio as well, like running. Making slow progress, but feels a lack of energy when training, recovers fairly well after a session.
Reason for consultation: Failing to lose body fat despite eating a low carb paleo diet.
Typical complaints (For a list of questions I usually ask in a consultation – link to a simple version)
Cravings: Constantly craving usually sweet food, often immediately after a meal, worse on days with hard workouts – eating nuts between meals to stave of cravings, or more often give in to cravings and eat biscuits, chocolate, might binge then feel guilty.
Sleep: Disturbed sleep, difficulty getting to sleep or staying asleep. Sleeps 6 – 7 hours, has a busy job and social life
Feel fatigued / Tired in the afternoon
Gut: tends to get bloated on wheat / gluten, but no longer eating it so not an issue (except if gives in to biscuits)
Skin: prone to breakouts / pimples
Otherwise healthy, does not get sick easily.
Type of person: successful, driven, happy, motivated to succeed.
Weight loss: hit a plateau (for weeks or months)
Diet: Cut down carbs lower – below 50 g per day to try to lose weight, but feels tired in afternoon, not sleeping well, finds workout quality reduced.
Typical days food:
Breakfast: Eggs and non starch veggies plus coconut oil
Lunch: Salad plus chicken or tinned fish, avocado
Snack: nuts or paleo nut bar
Dinner: Meat / fish or chicken, selection of non starch vegetables, plenty of healthy fat
Weaknesses: Alcohol, (can’t stop at one, drinks a lot 1 – 2 times a week), biscuits, chocolate, chips (caves in at least 2 times a week)
Sugar: does not have sugar unless craving (chocolate) 1 diet coke day, no drinks with sugar in them
Caffeine: 1 -2 coffees plus 1 diet coke
Supplements: fish oil capsules, occasional magnesium. Gets sun on skin without block so Vitamin D levels likely to be okay.
By all accounts – this diet is the perfect low carb one to give weight loss, although this woman has been following it or months her weight has not budged.
If you were the nutritionist – what would you do?