I posted a question about a month ago about getting through a Plateau. At that point I had cut dairy, most sugars (with the exception of 1/2 serving of fruit a day and maybe a little raw honey if I was about to die w/o something sweet) and everything processed. During this phase I hit a plateau and asked a question on how to get through it. Unfortunately I tried everything (cutting sugar totally, adding fat, cutting back on Crossfit, etc.) and NOTHING worked. I am starting to get so frustrated that I find myself cheating more and more because it doesnt seem to matter what I do I still dont lose fat....I had pizza last weekend! and Ice cream last night! I certainly feel better when I eat Paleo (I have decided to keep a little dairy in my diet because I like yogurt and cheese too much) but I seem to be the only person that has not seen any significant results. I have dropped a little body fat since I started, and put on 6 lbs. but I really need help finding a solution to this stubborn plateau. Has anyone had a similar experience?
UPDATE: I figured I would add my daily diet and whatnot....
Usually I eat between 1PM and 9PM then fast until the next day and workout fasted. While I'm fasting I drink BCAAs and sometimes some coffee.
I normally eat omega-3 eggs(organic) and organic bacon from our health foods store. Sometimes I'll include half a tomato and half an avocado. From there I go to work where I am on my feet quite a lot. I normally get home around 8 PM and then eat a piece of pork, steak, or bison (occasionally chicken) and a large serving of veggies (cauliflower and broccoli or spinach) cooked in butter or ghee and coconut oil. I normally put a little olive oil, walnut oil, or some of the butter/oil mixture over my meat. Some nights I will have a glass of wine.
For snacks I'll have a handful of nuts (macadamia or pistachio) or a serving of berries or grapes.
I have reintroduced full fat dairy into my diet (Organic Creamline Milk, Full Fat Greek Yogurt, high quality cheeses) because I feel better when I eat them and if helps me stay full and regular (so important :P).
For dessert, I used to buy a bar of 88% dark chocolate and I would have a piece of that each night. Now I have 100% cacao butter (not chocolate) so there is no sugar involved...
I Crossfit 4 times a week(Mon, Tues, Thurs, Fri) , and usually go on a 3 mile run or so on Sunday.
I know this was long...I appreciate all of your help!!!
I also buy all grass fed beef and organic meats
I'm also 5'6" 155 LBS with appx 20% BF if that helps
What always works for me is more gentle moving.
Walking 1-2 hours. Gardening, house-cleaning--moving slowly, but for long periods of time.
If your cortisol levels are too high (mine would be if I did that much Crossfit!), then you may want to decrease your workouts to 2x/week and add in the gentle walking.
If you only made the changes a month ago, any changes you made may not be showing yet. Having pizza last weekend and ice cream this weekend means that in a month, you have "cheated" on 2 of the weeks. I would not expect to see results with that type of eating.
When I have been stuck on a plateau, it has taken as much as 12 weeks of being strict to see the results I wanted. You need to make the changes and stick with them for at least 4 full weeks, despite what the scale is telling you.
I would also recommend tracking your food intake, even if you are eating all healthy food it is possible to overeat. Once you know what your typical intake is, if you drop it my 10-15% you should see results.
It seems like you've already tried the low carb thing and its clearly not working. Personally I would go in the opposite direction and try a lower fat approach, still eat the meat and eggs but stop using added fat and add lightly salted tubers. Eat to appetite and do lots of walking preferably fasted.
I think in your situation the increase in nutrients and volume from tubers will help a lot to help you stay more satiated at a lower amount of cals.
Lot's of interesting advice here. I'd just add that as BaconHealsChic points out, 20% is already very lean. It's really hard to lose fat after that point for a woman. I'd even venture to say it's unnatural, and you probably won't get leaner just by eating healthily. You're already basically at the boundary of athletic (vs. just fit) fat levels, and going lower, if that's what you really want, is going to probably involve lots of intense exercise and calorie restriction.
Great article on Sarah Fragoso's blog about this.
First, let me say, I know what you are feeling. I've been here too. Still am. Since starting Paleo, I've lost at most, 6-8 pounds. Disappointing because I was hoping to lose at least twice that. Many times I've been tempted to give up and eat crap too because it wasn't working. Funny thing though, my body started having other ideas. I tried to eat ice cream just last night. I figured, I'm on vacation, I can cheat a little right? I was nauseated. I didn't finish the ice cream because I felt sick. That has NEVER happened to me before.
My two cents to you- log all food. You may not be as compliant as you think. And second, find a more compelling reason to do this then just what the scale says. This is about your health. Your body deserves to be fed real, whole food and you deserve to be healthy. Focus on that instead of what the scale says. When you focus on just being healthy, the healthy weight will happen on it's own.
Good luck- hang in there!
Although we've not heard about your diet in great detail, it sounds like you're eating pretty well. Obviously one might suggest cutting the fruit out entirely, but you may already have done that when you tried cutting sugar.
You say your ratios are 60:25:15 or 50:25:25 (fat:protein:carbs). Given what you say about your diet, I'm surprised you manage to reach 15-25% calories from carbs. Assuming 2000 calories per day, that's still 75-125g per day, which is more than you'd get from a couple of servings of fruit. You may be one of these people for whom a very small amount of carbohydrate makes a great amount of difference, so you might try going strictly VLC. You could try experimenting with protein. 25% is a very reasonable amount, but eating more (without added fat calories) might allow you to eat less overall. Also if you don't have any digestive issues you could try adding lots of bulky low calorie vegetables, like brocolli, cabbage, spinach, crucifers etc.
As I say though, your diet doesn't sound unreasonable, so I'd probably try mixing up your exercise regime. I've never cross-fitted personally, but I would suggest trying some more intense and some longer, less intense exercise. Obviously properly intense weights or sprints, which require a couple of days rest afterwards are the cornerstone of a workout program, but personally I find that to lose weight I do best with quite long workouts at a low intensity. Were I able to walk around and keep active all day that would be idea, but since I'm at a desk virtually all the time, I try to compensate by doing an hour to an hour and a half low-moderate intensity cardio.
when did you start and how much do you have to lose? are you just going by the scale cos it may be that you are losing inches and are not even aware...pick a peice of clothing and use that as your guide a couple of times a week!
are you eating nuts? maybe cut back on those...
are you taking fish oil~? if so, start..
maybe switch to stevia instead of your 1/2 fruit and honey per day..
are you weight training? this helps
Hey, I know how you feel, I'm right there with you. I thought I had hit a plateau and felt really frustrated but then put on a pair of jeans I haven't fit into since 2000 (!) and they are a little loose now! So even though the scales weren't showing me what I wanted to see, my body has been shedding fat, and due to my workouts, building muscle.
YES, it's frustrating, but you have to remember that your body deserves to be fed the best food, and to feel the best it can feel - you WILL get to that number on the scales.
Personally I believe in the occasional cheat meal, and feel it actually helps me shed pounds because psychologically I don't feel like I'm 'on a diet'.
Paleo is a way of life, to prolong your life and to feel amazing whilst living it.
Hang in there.
My Naturopath always encourages me to go back to basics - the palm method 3 times a day. ( eat protein the size of your palm - thickness and length 3 times a day , 1/2 that volume again if doing exercise. Also cup your hands together and make a bowl - now eat that bowl of green veg at least 3 times a day more if hungry. NO white VEG just green!) Do this for a few wks you will start to lose weight right away ( its calorie poor too but you dont seem to be hungry) then start adding in more things like fat and color veg - a bit wk by wk till you put on a KG. At that point you will know what you should not be having cut it out till you have lost the weight and start adding in again till you stay stable.
Back to basic ! you should drop about 2kg a wk on this method. Nevertheless good to do every other month to keep you on track.
Its early days for you - but if you struggle go to a professional who is up with Paleo or ketogenic diet to help you well worth it.
I can relate to that. You sound pretty lean at 20% bodyfat however so bodyfat loss may be slower. I am doing The Quilt's Leptin reset protocol right now and I'm finding it helpful. I did not gain much weight on my ice cream/pizza cheats but I found myself in carb crave hell and knew which direction it was heading. I just started but if you want something structured you can find the protocol and paleohacks link here
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