Whether you are following a low-carb or low-fat diet, plateaus are almost inevitable when trying to lose weight. Although dieters often feel discouraged when their weight loss stalls, plateaus constitute a good opportunity for appreciating the fact that you are now able to maintain a lower weight than your initial body weight and to determine what other strategies you could add to your new lifestyle. A true plateau is defined by no weight loss for a period lasting at least four weeks.
Carb Creep
Low-carb diets usually allow 50 to 150 g of carbohydrates a day, while some diet plans might go as low as 20 g of carbohydrates, especially in the early stages of such diets. Carbs are present in so many foods commonly eaten in the American diet, such as grains, legumes, potatoes, fruits, some dairy products, sweetened drinks and any foods containing flours or sugars, that it is easy to underestimate your consumption. If your weight loss has stalled, start counting your carb intake. Write down the foods you eat, measure your serving sizes and their respective carb content and add it up. Don't forget nonstarchy vegetables, sauces, nuts, peanut butter and cottage cheese, which all contain small amounts of carbs. You might be surprised to realize that your carb consumption is exceeding your daily carbohydrate target.
Excessive Calorie Intake
Some dieters might be consuming the right amount of carbs, but experience a plateau because they are overeating low-carb foods. Although foods rich in protein and fat, such as meat, poultry, fish, eggs, cheese, butter, mayonnaise, oils, bacon and salad dressings, provide few carbs, they contain significant amounts of calories, which can interfere with your weight loss. Track you calorie intake for a few days to see whether your low-carb food consumption has become high in calories.
Decreased Metabolism
If you are not losing weight despite eating the right amount of carbs, protein, fat and calories, your plateau might simply be caused by the fact that your body requires fewer carbs and calories now that your body weight is lower. You can try to slightly decrease your food intake to see if the number on the scale starts changing. Moreover, you can increase your metabolism by including more physical activity, especially strength training, to increase your lean body mass and boost your metabolism.
Patience
Sometimes, a plateau might only mean your body needs some time to adapt, and patience might be all that is needed to continue losing weight. Be patient and continue following your low-carb eating plan, and your weight loss will resume again in a few weeks, although it can take a few months for some dieters. You should also measure your waist, hips and thighs because although the scale might not budge, you could be losing inches and gaining muscle, which is heavier than fat. Don't get discouraged. It is not a race, but rather a matter of integrating healthier habits into your life to maintain a lower weight for the rest of your life.
Member Comments