I have read every other thread on weight loss here but I have not found a thread that relate to my question. (most other threads are about people who either don't exercise or eat too little/too much)
I have helped many people lose weight. It has always been somewhat easy for me to do it : Eat a diet based on evolutionary principles, exercise, sleep good and manage your stress.
However, at the moment, the friend I am trying to help has not seen any weight loss after a full month. He is 235lbs, and according to fitday he is getting in 2400 calories, 57% fat, 29% protein, 14% carbs. I'm not a fan of calories but everything looks on par and insulin levels are likely to be controlled. He is healthy (no illness whatsoever)
He does crossfit football 4 to 5 times a week (20-45mins workouts). He usually workout in a fasted state too. So far, he says that he feels better, that he might have gained some muscles and that his strength level is probably back to where it was (he had to take some time off training and healthy eating due to lifestyle reasons).
The problem is that he has not lost body fat. The scale has not moved (either up or down). While he appreciate the mood improvement, he would like to lose weight too.
What would you guys recommend?
you are saying he didnt lose body fat, are you only using scale to determine that? if hes stronger, its likely hes just body comping. expecially if hes working out heavy. I went thru a period where I gained 3 lbs... but moved my belt in a notch...
if he's not noticing body recomp. I would check for food allergens. I have had 2 cases where an undiagnosed allergen stalled weight loss.
one was Dairy, the other was Egg.
barring that, I would adjust the timing of calories.
Very Low Calories on non workout days. Delay eating after heavy exercise and do some low intensity steady state(walking). then eat to refuel, but just enough to satiety. even if that means eat 3 times small portions, stop and wait.
barring that... PSMF with refeeds rips the fat off you.
Best of luck to him.
He could try eating more fat. I do up to 70% of my calories in fat. When I'm at about 70/20/10 I lose weight. If he hasn't already he might also try lowering his carbs to less than 100 grams, or less than 50 if that doesn't work.
Mark Sisson has some ideas about this too:
(I sound like an ad for Primal, but I find Mark's posts to be the most useful and easy to understand for me.)
I found that low carb icecream was enough to stall my weight loss COMPLETELY. Now I make coconut milk with berry smoothies instead. They are at least the same amount of calories and fat and there are still carbs, but for some reason, the coconut milk smoothies actually seem to really help my weight loss instead of hinder it. There are some things we still don't really understand.
I have heard that the top stalls for weight loss in lowcarb are diary, nut butters, and cheese. Is he eating a lot of any of these? If so, I'd suspect those. I do think nut butters in the form of occasional baking tend to slow down my weight loss, but I don't bake them often so it's not enough in my diet to cause a serious issue. But I'd guess if I were eating the nutbutter daily, it could also be enough to stall me out.
Also, potatoes are not your friend when trying to lose weight. Might want to cut back on that. Since you have carb intake listed as percentage of calories, I am not sure what the daily gram intake is, but could well be that he needs to cut back on carbs. Carbs are not your friend when trying to lose weight, and neither are starches. Not everyone needs carb after workout to maintain energy and glycogen levels. SOme do, some don't. MIght be something to experiment with. And if he's pounding down diary related muscle supplements, that could also be a problem.
14% of a 2400 calorie diet is 84 grams of carbs per day. Even at his body weight, that's too high by half at least. I'm half his size and staying under 20 grams per day, and I only need to lose 15 pounds.
i find this to be a good tool to keep track of comping http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html
also could be a stress/rest problem as well
He will have to do some simple math. 10 calories/lb of LEAN BODY MASS. Not total body weight. 60% fat 35% protein and 5% carbs. Drop the nuts and seeds. Drop the fruit. Hardcore keto until he's where he wants to be then paleo to maintain or to even build muscle.
@ Jon Throddsen . Yes you are correct...when dealing with someone eating the "standard" low fat high carbohydrate diet loaded with modern processed foods. However, the high fat content keeps you out of "starvation" mode, puts you in a fat burning metabolism (once you get past the sugar withdrawals) and is actually muscle sparing.
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