Plateaus are feared by all dieters, including those on the Atkins plan. Weekly weight loss results are among the best motivators for you to stick to your diet. However, when the scale won't budge, you may feel discouraged and wonder whether the Atkins diet is working for you or not. Sometimes patience is all that is needed as your body adapt to your new way of eating, but there are also a few strategies that can help you resume your weight loss more quickly.
Normal Weight Loss Vs. Plateau
When following the Atkins diet, dieters lose weight at different rates. Some can lose as much as 8 to 10 lbs. in a week, especially when getting started or if there is a lot of excess body fat. However, others will lose at a slower pace of 0.5 to 2 lbs. a week. It is also possible to not lose weight some weeks. This is why the Atkins program recommends measuring yourself, at the waist, hips and thighs for example. Although you may not see progress on the scale over a few weeks, your clothes may be getting a bit looser and you may be losing inches. To be considered a true plateau, the weight loss and the loss in size have to stall completely for at least four weeks, as explained in the book "The New Atkins for a New You" released in 2010.
Carb Creep
If you are taking guesses at estimating your daily carbohydrate intake, it is time to get more serious about it. Write everything you eat in your journal with the serving size and the respective carbohydrate content or use an online tracking tool, such as MyPlate. You may find out that you are eating 60 g of carbohydrates instead of the 40 g you were aiming for. Don't forget to count all of the carbs you consume, even the ones that only contain 1 to 2 g per serving. You will find out that carbs add up quickly. If your carb estimation was accurate, but your weight still won't budge, decrease your intake by 10 to 20 g and see what happens.
Excessive Protein Intake
Some dieters go overboard with the protein when following the Atkins diet. Although protein is one of the essential components of the Atkins diet, too much of anything is not necessarily good, and it could prevent you from losing weight. Go back to the protein recommendations made for your gender and height and ensure your daily protein consumption stays within your optimal range.
Insufficient Exercise
A good way to start losing fat again when facing a plateau is to introduce a bit more physical activity to your life. It could be as simple as walking, swimming or doing some strength training three to four times a week. Moving your body could help boost your metabolism and restart the fat burning.
References
- Atkins: The Program
- "New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great"; Eric C. Westman, Stephen D. Phinney and Jeff S. Volek; 2010
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