In the last year of coaching people on high-protein-low-carb diets the most common scenario is a loss of 2-5 pounds in the first few weeks and then a downward trend of about 1 pound per week over the next 6 months.
It seems like everything is cruising along fine, you’ve got the hang of the diet and your sugar cravings are in control. Fat loss plateaus can be extremely frustrating at times, but generally they are temporary bumps in the road. Sometimes a fat loss plateau can be traced back to some minor changes that may have happened over time. Check ingredient lists of any pre-packaged foods you have been eating for and note the sugar, the carbs and the calories.
If you have been using any kind of protein shake, discontinue use for a week and replace it with a whole food, like eggs, chicken, turkey, salmon, tuna, etc.
Start exercising more intensely, this is often the key to getting off the plateau in terms of fat loss – get in some sort of strength resistance exercise of your choice for 3-4 times a week. Find out what your Basal Metabolic Rate (BMR) is using one of the calculators on the web and start tracking calories. If you have reached the dreaded plateau and want some accountability coaching to help jump off, visit me over at the coach.me platform and check out the coaching option. I have a small farm specializing in heirloom tomatoes and blueberries, as well as a commercial kitchen on the farm where we make jams and beverage syrups.
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To get around the weekday time crunch, spend time on the weekends creating breakfast choices that are fast and easy to reheat or grab out of the refrigerator. I can quickly throw a slice in the microwave, heat it for 45 seconds, and voila, I have an egg and cheese breakfast that is filling, delicious and satisfying.You can also hard boil a dozen eggs, and refrigerate them. For different flavors, you can add some finely minced onion, shallots, dijon mustard, or spices to the cream cheese before spreading it over the meat.
At some point however (often more than one point on the journey) you hit the dreaded diet plateau.
Seeing that gradual weight decrease on the scale in the morning is enough to keep your spirits up, even if it is only .2 lbs. There are certain foods that, while technically fine to eat on a high-protein diet, are prone to portion abuse. There’s a lot of data that shows a spike in calories, and a spike in carbohydrates both helps your body to avoid a lower metabolism due to dieting. Getting enough healthy fats from foods like avocados, coconut, nuts, eggs, and fish can help stimulate the right hormones to ensure that your metabolism doesn’t shut down, even when you’re cutting back on calories.
Some experts estimate that every extra pound of muscle on your body burns 30-50 calories extra a day, while others estimate each pound burns 6 extra calories a day, compared to 2 calories burned by fat.
The reason for plateauing at each level is usually related to the fact that your metabolism starts to slow down as you consume less food. These are great for parties, I just throw them in a crockpot with a little water for steaming. In researching the various diet plans, I’ve come up with a curated list of methods that have seen some success in getting people off the diet plateau. Not getting enough healthy fats will cause your hormone levels to suffer and create a risk for adrenal fatigue, which can cause all sorts of problems, including weight gain. Either way, if you want to increase your metabolism, gaining muscle is the best and most sure way to go about doing so. They come out delicious this way too, but the carb and calorie counts are higher due to the tomato sauce and extra oil.
Healthy fats are also what keep you full and give you long-term energy, so always make sure you’re getting enough in your diet.
Many people will give up at this point, blaming the diet because they know they have been 100% compliant.
High fat diets are good|
Diet low carb breakfast