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What To Do If You’re Gaining Weight Despite Doing Everything Right

Today’s post is the last in this week’s series of reader correspondence and questions. The series follows the release of my new book, and the questions/feedback that have followed. Please see the end of this post for how to have your question answered in an upcoming article! Kat 🙂

Hi Kat. I have just come back from a 4-month break from exercise and now after 4 weeks back training, I have gained 3kg on my 51kg frame (this is the heaviest I have been). I have always eaten very clean with the occasional treat, however since I have not been exercising I’ve been cutting back on calories. Now I am on a 1500-cal meal plan drinking more water, but cannot understand why I have gained extra 3kg in 4 weeks. Exercise-wise, I do 3 day resistance/HIIT & 3 or 4 times Bikram. Feeling rather down as it is not muscle but flab that has collected around my stomach, butt & thighs. Katherine.

Hi Katherine – what does your low-cal diet consist of?

Hi Kat,

Breakfast: 1/4 cup of rolled oats made with water mixed with 1 tablespoon of peanut butter. 1 egg + 3 egg whites 1 cup of spinach.

Snack: 4 celery sticks & 1 tablespoon of peanut butter.

Lunch: 4oz chicken baked chicken breast or a tin of sardines  2 cups of salad greens 1 thick slice of sprouted bread

Dinner: 4oz kangaroo steak or atlantic salmon (Birdseye frozen) 1 cup of broccoli 1/2 cup cauilflower sweet potato or steamed pumpkin or quiona

Snack: 1/2 cup of cottage cheese with 8 almonds or 1/2 cup raw milk & 1/2 cup of water with chai herbs – YUM – 8 almonds or walnuts.

Post workout: 6 dates 1 scoop whey protein powder & 1 small banana, flaxseeds mixed with water.

Maybe I am be too impatient, whereas beforehand I was cutting out on the starchy carbs & bread, however I do not have these with every meal.

Hi Katherine. In my opinion you need more protein … eat the egg yolks, that’s the best part. It has all the good fats and good cholesterol necessary for fat burning and metabolism. Even (most) doctors agree on that these days! Also I would suggest more protein through the day. 4-6 times, and more green veg if possible. Peanut butter might be an issue. I’m not against it, but try cutting it out for 2 weeks and see what happens. It’s a common intolerance. Post workout just have whey protein, no sugars at all! Not until you are as lean as you want to be. Your diet is very good overall, but try these changes and see what happens. It could also be a stress issue or lack of sleep?

Thank you so much for quick reply Kat & taking the time to answer my questions. Yes stress is an issue unfortunately, and I’m also sleepy lightly at night as I making 3 toilet trips to empty my bladder. Regarding protein, I will increased the lean protein to a larger portion then with each meal, & I honestly I thought I was ‘GREEN’ vegie out. I am now 54.4kg & 160cm, looking get down to around 13-15% bodyfat, so 1500 calories be what I should shoot for or more or less??

If you eat protein 4-6 times p/day, max 40-50 nuts, unlimited green veg and only berries for fruit then you don’t need to count calories. 1500 could be good or bad depending on the content. Also try using coconut oil as a good fat source to increase your metabolism 🙂 Take some good quality magnesium to help you sleep and manage stress or it can make you gain weight regardless of nutrition! This is my recommended mag – as a former full-blown insomniac I absolutely swear by it. Many of my clients with sleep or stress issues say the same thing.

Cool, believe it or not I was I was taking in around 3 to 4 tablespoons of coconut oil daily (read the coconut diet & followed meal ideas) & when I had my blood test, my cholesterol rose from 4.5 to 8.1 & LDL’s are 5.5 … YIKES!!! I thought that BS, as everything I read on CO says it lowers cholesterol and lowers LDL’s.  My Alternative Doctor recommends that I having low cholesterol all of my life then adding CO it shocked my system ??? & it could settle down after few months, however I did reduce my intake to 1 tablespoon now. My eating habits did not change in that above period, just adding the coconut oil into my meal plans.  At present I now only cook my eggs and chicken/roo meat in it.

Hmmm. That’s very strange. I’ve done an extensive amount of research on coconut oil, and use it with great success both personally and with my clients. The book Eat Fat Lose Fat is great for learning more about this and other good fats, and is one of my personal favourites. Everything I’ve learned about coconut oil indicates that it helps lower bad cholesterol and increase good. To me this indicates something going on at a deeper level. After quite a bit of further research, and the help of a few BioSignature colleagues, I’ve come up with several possibilities.

  1. The first possibility is that the inclusion of unnecessary sugar in your diet is causing sticky (glycinated) protein, and that this is leading to insulin spiking and therefore increased bad cholesterol. However – after having questioned you again about your food – I know this isn’t the case with you.
  2. The next possibility is one of quality. Coconut oil – like any oil – should absolutely only be used in a pristine organic state, and if it’s stored in plastic then make sure the plastic never becomes warm.
  3. The final possibility, and the one that I feel quite likely for you, is that you have a natural intolerance to coconut oil. This is an idea that a colleague of mine suggested, and it makes a lot of sense. If you’re intolerant to something it can cause increased immune activity which in turn can lead to elevated cholesterol. To me this makes more sense than the adaptation theory. Based on this I’d suggest you find a good kinesiologist to muscle test you for intolerance and/or have an allergy panel done through a functional doctor who uses a reputable lab like Meridian Labs.

There a couple of other things to point out regarding your weight. If coconut oil is an issue then that alone could cause weight gain (as will any food intolerance), but I really think the issues of sleep and stress can’t be underrated. If you can put steps into place to address those it could make a big difference. My final piece of advice would be to increase your resistance training to 3-4 days a week (40-60 minutes) rather than doing quite so much HIIT training instead of resistance. This is particularly relevant to stress, as any form of cardio will elevate cortisol and thus increase fat storage more so than what resistance training will do.

I hope that gives you some hope and some ideas to work on and look forward to hearing how you go!

*Do you have any questions for me that you’d be happy to have answered in the form of a blog post? Contact me here or reply in the comments below. I am happy to withhold your name if you prefer. Thank-you!

 

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Here’s the thing girlfriend.

Sister.

Brother.

BADASS REVOLUTIONARY FUCKING LEADER YOU.

You came here to be all of you, be all of you now.

And now?

It’s time.

👉👉 IDENTITY.

10 Days with Katrina Ruth to Wake You Back Up to You. And Unleash the Game You’re Done Waiting For.

Day 1 LIVE Asskickery shooting into your soul in just a few days time!

DAILY you + me + God + soul to follow.

This?

Is the do/not/miss time going into you that you’re soul has been hungering for and it’s time.to.FEED it!

Here’s how it’s going down:

> 10 Days ALL new live online course with Katrina Ruth

> DAILY asskickery | activation | bulletproof coffee up the booty (that’s me)

> DAILY journal prompts | worksheets | exercises to get you going and flowing into ALL of you

AND:

> (this is crazy!) DAILY bonuses to help you implement our IDENTITY work in different areas of your business. Money. Body. Relationships. Life! Application of what we are working on out the wazoo!

> All trainings recorded and yours to keep for life in your Katrina Ruth Members Dashboard (training times will be announced day by day as we begin. Day 1 live asskickery at XXXX. Training times will vary day to day to account for students all around the world!

> Live Facebook Group with Kat and the #KatNinjas throughout

> IMMEDIATE and then DAILY and then FOREVER AFTER switch flickin’ into YOU as soon as you say yes! (That is just how this works).

What to expect, from this time together?

Every.single.thing. you’ve always known was there within.

> Certainty. Of soul, of God, of what flow requires, of, well, everything.
> Ability to always know the right decision to make, and how to make it. NO MATTER WHAT.
> Courage and abilily and inner strength to then ACT as you need to
> Ability and soul certainty walk away. Know what to walk away from. Shred and burn. Immediately and as required. Amen.
> ALWAYS ability to access flow. Message certainty. Soul guidance on what you create, unleash, how, to whom.
> Magnetism. Activated. From within. To and from your soul peeps. In all areas.
> Money certainty, where it comes from, how to inhale / exhale it, infinitely, PEACE on this.
> Peace. In general. Where it comes from. How to be IN it. How to return to it when it seems far away.
> Moving through the ‘woods’ of business, of life, of you. Recognising it. Being okay with it!
> Leaning in. Surrender. The things that go with this. How to let it be easy, happy, a joy!
> JOY. From God. From within. All THROUGH you. AS IT WAS ALWAYS MEANT TO BE.
> Forgiveness, and grace. Where you know it comes from. How to receive it fully.
> RECEIVING. Unlocking the portals to. Opening up the floodgates. Seeing where you dial it back. Stopping that shit!
> Turning up the dial in all areas. What it means, and how.
> BEING the mofo light. Being all of it. Owning your too muchness! SWAYING with it.
> Being in the dance with God and soul and life and ALWAYS knowing your next move. ALL of that. And so much more.
> Creating. Being the artist the messenger the performer the leader the shift the YOU, who just lets it flood out. Knowing what works. Does not. How to release. Go deeper. And also? Sell TF outta that game.
> Being the leader NOW. Appointing yourself. What it means and why you’re already pre-approved.
> BIRTHRIGHT. Accessing and owning your soul blueprint. The blueprint of YOU. Of purpose. And destiny. And truth. Let’s go!

You want more?

There’s so much more.

^^ This? Is the warm-up, the first bit of what dropped through to me when I felt in to this, allowed it to come through, for you.

We will see what unfolds,
when it unfolds,
when we enter this dance,
together!

But what this is really about, and why you know you need to be here?

You’re done with playing the game of waiting to play the damn game.

Identity, baby.

IT’S TIME.

https://thekatrinaruthshow.com/identity

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