Confused About Weight Loss Plateau
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CheersforWhit
Posts: 45 Member
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.
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.
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Replies
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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.6
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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.6
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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.
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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 anyway8
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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.15
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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
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.
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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!3
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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.11 -
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.20 -
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.1
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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!6 -
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...
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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.4
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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.19
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And FYI no veggies is a rather extreme version of no carb. Look it up.5
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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.10 -
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.
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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.7
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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 cycling2
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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.4
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