Popular low-carbohydrate diets such as Atkins promise rapid initial weight loss but can lead to eventual plateaus. The body is highly adaptable to diets and exercise programs; therefore, continually changing both aspects will lead to sustained results. Creating a caloric deficit is the most important factor for inducing weight loss, so knowing your calorie goal is the most important step in breaking through a plateau. Further steps are required to sustain weight loss.
Step 1
Calculate your current calorie needs. With each major weight-loss milestone, you will need to recalculate your caloric needs as less body mass requires less energy. Use the Mifflin-St Jeor equation to calculate your basal metabolic function. Then, add in your daily exercise and activity factors. Losing one pound per week requires a caloric deficit of 500 calories per day.
Step 2
Track your calorie intake and estimated energy expenditure using a food and exercise journal. Weighing and measuring your food ensures accuracy of calorie estimates. Get as much exercise as possible, choosing a form of exercise you are likely to stick with. Every bit of exercise adds up throughout the day.
Step 3
Set realistic weight-loss goals, and reassess your current habits. Ask your doctor if your goal weight is healthy and realistic. Goal-setting for behavior modification leads to a healthy lifestyle. Goal-setting is motivating, can help you stay focused and allows you to celebrate your successes.
Step 4
Create a successful weight-loss plan by outlining your action steps for reaching your goals. Create shopping lists, an exercise calendar and a meal plan based on your individualized goals. Understand the causes of a plateau and continually adjust your plan accordingly.
Tips and Warnings
- Removal of a food group or type of food from the diet leads to limiting calories and nutrients, which partially explains why low-carbohydrate diets work. Although a low-carbohydrate diet might be more effective for hunger control, reducing fat intake is an alternative option. Fat contains nine calories per gram, and carbohydrates provide four calories per gram, making fat the most calorie-dense nutrient. Also, low-carbohydrate diets induce a condition called ketosis, which forces the body to use an unnatural pathway of converting protein into glucose for energy. This can lead to irritability and lethargy in some individuals, which would have a negative effect on a workout plan. In a 12-month weight-loss study, the comparison of low-fat diet versus a low-carbohydrate diet did not show significant difference of total weight lost. Hence, either type of diet can be used for weight loss depending on individual food preference, weight loss results and energy levels.
- Low-carbohydrate diets might be low in essential nutrients such as calcium and fiber. You can still choose foods lower in carbohydrates but rich in nutrients and fiber such as green vegetables, no-sugar-added dairy products, legumes and beans. Safety has not been evaluated for the long-term extreme restrictions of low-carbohydrate diets, and patients with osteoporosis, kidney disease or high cholesterol should exhibit caution.
Things You'll Need
- Calculator
- Journal
- Goal sheet
- Action plan
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