Confused About Weight Loss Plateau

CheersforWhit

Hey everyone. Background info:

I started at 178. I'm now 147. I started doing the Ketogenic diet in July and lost 15 pounds on that alone. I walk between 8000 and 10000 steps per day. I also lift weights 3 times per week. I am thinking that its possible I'm not eating enough? My diet mainly consists of meat and cheese. No vegetables. No nuts. I hit the weight loss plateau 2 weeks ago and haven't been consistently losing since. Any advice? I'm going to add some broccoli to my diet this week but if anyone doing Ketosis as well can help that would be great.

Ready2Rock206

Are you tracking calories at all? And if you are how are you calculating those calories? Are you using your food scale for all solids? Measuring cups/spoons for all liquids? Using the recipe builder? Using accurate entries? Being conservative with exercise calories? I have never personally seen a plateau that wasn't just overeating due to logging issues. And 2 weeks isn't actually a plateau - 6 or more would be considered a plateau.

jemhh

Two weeks is not a plateau. A plateau would be no weight loss at all, as in zero pounds lost, over the course of a menstrual cycle or 6-8 weeks if you do not have a period.

Seffell

Not eating any vegetables sounds unhealthy to me. I can't even imagine it. But I'm not an expert in nutrition.

2 weeks is way too short a period of time to speak of.

CheersforWhit

I have been losing over a pound a week for 12 weeks so I consider it a plateau . If I'm running a calorie deficit and exercising I should be losing. I believe the issue is not enough fiber in my diet so I'm going to try that. Thanks anyway

CheersforWhit

And no I don't track my calories anymore because I know what I eat. I eat mainly the same foods most of the time. I know I'm well under maintenance.

cerise_noir

CheersforWhit wrote: »

I have been losing over a pound a week for 12 weeks so I consider it a plateau . If I'm running a calorie deficit and exercising I should be losing. I believe the issue is not enough fiber in my diet so I'm going to try that. Thanks anyway

A plateau is 6+ weeks, not 2 weeks. Sometimes I will not lose for a few weeks then have a bigger loss afterwards. Also, weight loss is not linear. Fiber won't make you lose more weight, either.

If you aren't logging your food and measuring, perhaps going back to that for a little while would be useful for a little while.

Nhoff70

I also had the same problem with plateauing. I was using the treadmill 3x a week @ 3.7 mph 40 mins a session. This is excellent for "maintaining". I had to step it up to weight training and change my diet. Added more fiber, veggies, fruits, grains. I hope to see the same results you have. Would love to weight 135-140! I also started using the calorie tracker on MFP, this really keeps me in check because I have a tendency to over-snack. I have to be more disciplined. Every ounce I lose I celebrate! Keep up the fight!! I'm with you!

jemhh

CheersforWhit wrote: »

I have been losing over a pound a week for 12 weeks so I consider it a plateau . If I'm running a calorie deficit and exercising I should be losing. I believe the issue is not enough fiber in my diet so I'm going to try that. Thanks anyway

It doesn't matter if you consider it a plateau. It's not and two weeks of no loss doesn't imply that there is a problem. But do what you want.

livingleanlivingclean

CheersforWhit wrote: »

And no I don't track my calories anymore because I know what I eat. I eat mainly the same foods most of the time. I know I'm well under maintenance.

If you don't track, you don't know. It is especially easy to consume more calories than you think when most of your diet is calorie dense, fattier foods.

meganpettigrew86

I'm in a similar situation, I am trying reducing my calories further. Mine was going great, was losing a kg per week then it has just stopped I had even increased my exercise. The last few kg are harder I think, just need to reduce the food a bit more (I hope). You might want to swap out some cheese for veg? Just watch you still get you protein after lifting or else your body just suffers.

gearhead426hemi

Sometimes it helps to change up your workouts just a bit to kind of jumpstart things again. Add a little HIIT training to your cardio or change the rep range when you are lifting weights. As you mentioned adding a little fiber might help. I know with the KETO it says no veggies that grow under the ground so I suggest trying asparagus. It is one of the best veggies for your gut. My family used to hate it until I tried something a little different.

Cook with olive oil on medium heat, salt, white pepper. the secret is generous amounts of fresh grated mozzarella cheese over it for the last couple minutes its cooking. MMMMMM yummy! Try it out and see what you think. Best of luck!

gabriellejayde

If you were losing a pound a week and it's only been 2 weeks, how do you know it's not 2 lbs of:
1. Water retention from sore muscles or swelling for some reason
2. Food waste (poop)

If it's #2 (ha! Literally!), then take some fiber. Eating more won't cause you to lose fat but if it forces out whatever is in your intestines...tjen you'll see the scale move and that seems to be all you want, so go for it.

Ps... no veggies?? What a shame. And unhealthy diet...

canarysal

If you don't track you can't get an idea of true picture. I've often had month with no weight lost then 2lbs gone overnight. Two weeks not long enough for a plateau in my opinion. If you track and get better stats you'll get better advice. Give it more time.

CheersforWhit

Okay just so we're clear. I know my body. I know what I eat. If I eat the same thing all the time it's illogical to track calories because the calories in the things I eat don't change. And finally I know when I've hit a plateau. Everyones body is different so there is no general consensus for when a person hits a plateau. This is also fairly common when doing a Keto diet, hence why I asked people on that diet for advice. I was debating if I hit a plateau after 12 weeks because I'd lost all the water weight I could and was entering the much more difficult fat burning zone. Thank you to everyone who posted positive support and answered the question.

CheersforWhit

And FYI no veggies is a rather extreme version of no carb. Look it up.

Nony_Mouse

CheersforWhit wrote: »

Okay just so we're clear. I know my body. I know what I eat. If I eat the same thing all the time it's illogical to track calories because the calories in the things I eat don't change. And finally I know when I've hit a plateau because I know my body. Thank you to everyone who posted positive support and answered the question.

You may eat the same things, but are you sure you're eating the same amounts of those things. A little creep in portion sizes with high cal stuff is going to mount up pretty quickly.

CheersforWhit

Nony_Mouse wrote: »

CheersforWhit wrote: »

Okay just so we're clear. I know my body. I know what I eat. If I eat the same thing all the time it's illogical to track calories because the calories in the things I eat don't change. And finally I know when I've hit a plateau because I know my body. Thank you to everyone who posted positive support and answered the question.

You may eat the same things, but are you sure you're eating the same amounts of those things. A little creep in portion sizes with high cal stuff is going to mount up pretty quickly.

Nony. Nope. Not the case. I literally eat the same thing. Not sure why thats so difficult to understand.

meganpettigrew86

I was eating mostly the same things when my weight loss just stopped. It could be the lack of change that has stopped your weight loss.

CheersforWhit

Thank you Megan. Yeah I think that's may be contributing to the problem. It's just hard finding foods I like to eat that are low carb. Might try carb cycling

rheddmobile

I agree with others that tracking your calories is essential for learning whether or not you are in a deficit. Since your caloric needs drop the smaller you become, you can't rely on eating what you have always eaten. At this point you're guessing. Not logging was fine for you while you were steadily losing weight but since you're not, it is clearly no longer working for you.

It's completely normal to start off losing regularly and after a few months transition into losing weight intermittently in a series of plateaus followed by "whooshes" of losing several pounds overnight. If you have reason to believe you are still in a deficit, be patient and wait for the whoosh. The whoosh effect is caused by the way the body retains water while breaking down fat - lost fat cells are temporarily filled with water, which is then flushed all at once.

meganpettigrew86

Yea you've done well to stick to such a restricted diet, my mum is on similar she is completely over eggs.
They warn that when you start eating carbs again there can be a tendency to binge, it will test your will power.

CheersforWhit

rheddmobile wrote: »

I agree with others that tracking your calories is essential for learning whether or not you are in a deficit. Since your caloric needs drop the smaller you become, you can't rely on eating what you have always eaten. At this point you're guessing. Not logging was fine for you while you were steadily losing weight but since you're not, it is clearly no longer working for you.

It's completely normal to start off losing regularly and after a few months transition into losing weight intermittently in a series of plateaus followed by "whooshes" of losing several pounds overnight. If you have reason to believe you are still in a deficit, be patient and wait for the whoosh. The whoosh effect is caused by the way the body retains water while breaking down fat - lost fat cells are temporarily filled with water, which is then flushed all at once.

I'm in deficit. I don't feel like defending myself on that point anymore so you'll just have to take my word for it. If you're implying that my metabolism may have slowed then that's a possibility but my initial deficit was so big and I've stuck to the same diet every week for 12 weeks that I highly doubt. I'd need to go to a Dr. Or Nutritionist to get a BMR calculation

VintageFeline

I know I know, you know better than all of us but two weeks isn't a plateau. I wouldn't change anything for another couple of weeks. Human bodies aren't machines even though they may behave that way sometimes (as yours has thus far).

Nobody is trying to be mean or call you a liar, just pointing out some of the most common reasons for the scale not to show what we think it should. It's an imperfect tool.

Asking how you are sure there is no calorie/portion creep is a valid one. Most of us don't consume perfectly portioned foods, we'll have say, 1kg of chicken breasts and all of those will be a different weight. I eat porridge/oats every morning and those come in big bags. I know what I think my 30g looks like on my scoop but without weighing it I know my subconscious would let me throw a little extra on there. Because brains are sneaky like that.

You asked for help. People are offering it. If you wanted specific answers probably best to let us know in the OP so we don't annoy you with perfectly valid suggestions.

Nony_Mouse

CheersforWhit wrote: »

Nony_Mouse wrote: »

CheersforWhit wrote: »

Okay just so we're clear. I know my body. I know what I eat. If I eat the same thing all the time it's illogical to track calories because the calories in the things I eat don't change. And finally I know when I've hit a plateau because I know my body. Thank you to everyone who posted positive support and answered the question.

You may eat the same things, but are you sure you're eating the same amounts of those things. A little creep in portion sizes with high cal stuff is going to mount up pretty quickly.

Nony. Nope. Not the case. I literally eat the same thing. Not sure why thats so difficult to understand.

Because eating the same things and eating the same amounts of those things are not the same. I was asking for clarity on that, and you haven't yet said how you know you are eating the same amounts. Do you weigh, but not log, your foods, for example?

Also, have you recalculated your calorie needs since starting?

You asked for advice and people are trying to help you. The most obvious place to start is always to check your logging to make sure you are eating the calories you think you are.

Nykkismommy21

Sometimes people can act quite harshly, I've noticed when someone is asking for help.

CheersforWhit

Okay Nony. I don't think youre getting what I'm saying. Of course changing the amount of food would change the amount of calories. That's as common as common sense gets. So if I've repetitively told you that I'm eating the same thing and that my calories haven't changed would that not imply to you that I'm eating the same amount? I mean really do you honestly think I'm sitting here doubling the amount of food I'm eating and thinking it's the same amount of calories? I'm sorry but I really dont get why this is difficult for you

Nony_Mouse

Nykkismommy21 wrote: »

Sometimes people can act quite harshly, I've noticed when someone is asking for help.

Nobody in this thread has been the least bit harsh. Matter of fact, yes. Harsh, no.

rheddmobile

CheersforWhit wrote: »

rheddmobile wrote: »

I agree with others that tracking your calories is essential for learning whether or not you are in a deficit. Since your caloric needs drop the smaller you become, you can't rely on eating what you have always eaten. At this point you're guessing. Not logging was fine for you while you were steadily losing weight but since you're not, it is clearly no longer working for you.

It's completely normal to start off losing regularly and after a few months transition into losing weight intermittently in a series of plateaus followed by "whooshes" of losing several pounds overnight. If you have reason to believe you are still in a deficit, be patient and wait for the whoosh. The whoosh effect is caused by the way the body retains water while breaking down fat - lost fat cells are temporarily filled with water, which is then flushed all at once.

I'm in deficit. I don't feel like defending myself on that point anymore so you'll just have to take my word for it. If you're implying that my metabolism may have slowed then that's a possibility but my initial deficit was so big and I've stuck to the same diet every week for 12 weeks that I highly doubt. I'd need to go to a Dr. Or Nutritionist to get a BMR calculation

It's not just a matter of your metabolism slowing, a 178 lb person uses more calories than a 147 lb person. Your caloric needs have to be periodically recalculated as you lose weight.

VintageFeline

CheersforWhit wrote: »

rheddmobile wrote: »

I agree with others that tracking your calories is essential for learning whether or not you are in a deficit. Since your caloric needs drop the smaller you become, you can't rely on eating what you have always eaten. At this point you're guessing. Not logging was fine for you while you were steadily losing weight but since you're not, it is clearly no longer working for you.

It's completely normal to start off losing regularly and after a few months transition into losing weight intermittently in a series of plateaus followed by "whooshes" of losing several pounds overnight. If you have reason to believe you are still in a deficit, be patient and wait for the whoosh. The whoosh effect is caused by the way the body retains water while breaking down fat - lost fat cells are temporarily filled with water, which is then flushed all at once.

I'm in deficit. I don't feel like defending myself on that point anymore so you'll just have to take my word for it. If you're implying that my metabolism may have slowed then that's a possibility but my initial deficit was so big and I've stuck to the same diet every week for 12 weeks that I highly doubt. I'd need to go to a Dr. Or Nutritionist to get a BMR calculation

So you're in a deficit, which means it's not a plateau just that the scale isn't matching your expectations. That's normal, frustrating at times, yes, but normal.

Nony_Mouse

CheersforWhit wrote: »

Okay Nony. I don't think youre getting what I'm saying. Of course changing the amount of food would change the amount of calories. That's as common as common sense gets. So if I've repetitively told you that I'm eating the same thing and that my calories haven't changed would that not imply to you that I'm eating the same amount? I mean really do you honestly think I'm sitting here doubling the amount of food I'm eating and thinking it's the same amount of calories? I'm sorry but I really dont get why this is difficult for you

Maybe because we see that all the time. People say 'oh but I'm eating the same!'. When they actually weigh and log, they discover they're not. You don't have to be eating twice the amount, a little bit of creep is very common if you're not weighing your food, and that adds up quickly. Example - I have halloumi for dinner nearly every night, it's pretty high cal, I aim to cut the same size portion each time, I can easily be 20g off. Hence people are asking you to clarify what you mean by 'the same', and how you know that. I really don't get why that is so difficult for you...

So, do you weigh your food, or are you eyeballing those portions? Simple question, yes/no answer.