3

votes

HELP with weight loss plateau, have I tried everything?

Answered on August 19, 2014
Created February 11, 2012 at 10:39 AM

OK I've been Paleo/Primal for about 3 months, lost about 10lbs in the first 4-6 weeks and feel wonderful eating this way. Have another 30 to go to not be 'overweight'. Have been stuck on a plateau for 6 weeks but can't work out what to do to break it. Have tried a few things, as follows, but can't find one to work to break the plateau..

  • Started Paleo including dairy, fruit, seeds and daily wine (no starchy veg). Success for a few weeks, weight coming off. All very exciting. As weight loss slowed, I tried to up my game...
  • Cut out daily wine (only drink on Friday and Saturday, in moderation). Some more success, v. slow now but then..... it all stalled!!!

So...

  • I cut out fruit (maybe 1 orange a week as a treat - but I hadn't been eating that much anyway). Also decided to cut out dairy, nuts and seeds.

Still stalling. Scales haven't budged at all for some weeks.

I do 2-3 short resistance training sessions a week and 2 HIIT sessions. I want to get the eating right as I should be able to lose weight regardless of exercise activity.

What am I doing wrong?

I am 5ft4" weighing 173lbs. Typical day's food might be:

Breakfast 2 eggs (fried in coconut oil), 2 cups coffee (admittedly with some milk, it's the only dairy I have). I don't naturally like breakfast so the 2 egg breakfast feels MASSIVE for me - I think it would be a struggle to fit more in in the morning.

Lunch Tuna and salad - avocado included a couple of times a week. Dressing made with olive oil. Lots different veg mainly green eg. spinach, broccoli and some cabbage. Or instead I might have a prawn cocktail made with prawns plus tablespoon of mayo/ketchup/lemon juice with salad/lettuce. One cup of coffee with milk.

Supper Chicken breast roasted with skin on, some salad or steamed veg. Or chicken soup with coconut milk and greens.
Drinking water all day. Red wine 2-3 nights a week.

IF and Mastering Leptin I tried IF for a few weeks, made me very cold (!) and I still didn't lose weight... Also, I found it hard not to eat loads when fast finished... AFter reading 'mastering leptin' I now make a point of eating regularly (3 meals a day with 5 hours in between, no snacks) - but not so good at the 3-4 hours clear before going to bed (I eat around 7-8 an and go to bed around 10). Take a good multivitamin and Omega 3s daily. I looked at the Dr Kruse option for Leptin resistance but was a bit skeptical to be honest. Tried it for about 10 days and put on weight and totally lost my bottle on that one, preferring to stick with the 'mastering leptin' version of events...

Has anyone been in this situation and successfully resolved the problem? Can anyone see the glaring mistakes I am making? Would cutting coffee milk really transform the problem? I don't think I am massively over-eating am I? I don't feel hungry with what I am eating either.

Suggestions please? I am willing to try anything but if I don't see success soon I am worried I will start to lose my bottle. Am trying to stay determined to make this work... Really grateful for any support you can offer. Thank you.

90f66d30d977b07694403b469b3f85c5

on March 17, 2012
at 10:33 PM

@Bomba - No I didn't eat much lunch that week. I usually like to eat a big, high-fat breakfast that can get me through the entire day. Lunch becomes unnecessary. As for eating coconut oil - I just take a spoonful of it and let it melt in my mouth. Personally I enjoy it, but I have heard that some people who don't have mixed it with cocoa powder or coffee. Really, you could add it to anything - I've eaten it on salads and all kinds of foods. There is nothing unhealthy about eating coconut oil. I think the biggest factor in breaking my plateau was increasing my fat intake.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on March 17, 2012
at 11:13 AM

@Bomba - if you feel that eating lean protein just causes it to sit in your stomach, you might not be producing enough stomach acid. Try taking some betaine-HCL or digestive enzymes before a meal and limit liquid intake. Don't be afraid of fat, such as from bacon.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on March 17, 2012
at 11:12 AM

re: bulletproof coffee: It actually is fasting in terms of insulin levels since you're not taking in carbs or proteins (well, switch to ghee to avoid the small amount of proteins from butter). Yes, you're taking in calories, but you're using it to get insulin sensitive.

0382fa263de4c83328dc34a56e25437f

(4238)

on March 17, 2012
at 01:05 AM

+1 -- Coconut oil helped me as well.

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 21, 2012
at 01:51 PM

Sorry, typo, Legup not letup!

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 21, 2012
at 01:51 PM

Ah letup that is v interesting. So I had a bit of a binge last week - went out for a meal, ate pudding TWICE (yep, sugar, flour etc!) and had wine every night for a week - just needed a break from being saintly ;-) and guess what? 2 lbs lost... Just don't get it! I like the water idea, makes sense... I shall now view each plateau as my body revving up to do some serious weight loss. I wonder if cutting salt would help with the whole water thing... No, no that's too saintly. Did you notice any change when you gave up coffee (other than deprivation?!)...

1096aa84d006fe967128ffbd37e8070e

(1002)

on February 20, 2012
at 04:16 PM

Also, here is a link someone posted on another question....it's pretty interesting. Check it out; it may help with your frusteration. http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

1096aa84d006fe967128ffbd37e8070e

(1002)

on February 20, 2012
at 04:10 PM

I did go 5 days in a row with no coffee. Just my Earl Grey w/honey, coconut oil, and cream. It's way better than green tea at hitting the spot. I need something to look forward to in the morning! I think just giving up your afternoon coffee is great; maybe you can just do a few coffee free mornings in a week--I think some of us need a vice, especially when trying to lose weight and start a new lifestyle. I know when I have tried to hard to be perfect, I have gotten frustrated, and just given up entirely.

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 20, 2012
at 01:21 PM

Hi Legup so far giving up coffee has proved a mission impossible... I have given up my lunchtime coffee (mostly!) and am limiting my breakfast coffee to 2 cups. So only with food and limited. I still want to try giving it up but it is going to be a mighty challenge... Did you manage it?

1096aa84d006fe967128ffbd37e8070e

(1002)

on February 13, 2012
at 04:49 AM

I know! I'm so sorry....your question jumped out at me, soon after I had read about that. I'm about to start researching it some more. I'm trying to cut coffee out this week, and I'm totally with you. Green tea does not do it. Neither does black tea, or any of the coffee substitutes. I'm starting with Earl Grey with coconut oil and a smidge of honey and cream. Hopefully I can move on to green tea. Can't even imagine it, though :( Please update your progress!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 12, 2012
at 09:58 AM

They are ok on ocassion. I try to add oil after the food is cooked to preserve the oils quality (I don't really ever cook with oil). And use high quality oils. But very little. I do have buttter and cream. It does not take much.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 12, 2012
at 09:57 AM

They are ok on ocassion. I try to add oil after the food is cooked to preserve the oils quality (I dont really ever cook with oil). Amd use high quality oils. But very little. I do have buttter and cream. It does not take much.

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 12, 2012
at 09:36 AM

OK I'll give the more eggs in the morning a whirl, worth a try. I eat organic free-range ones. What do you think about Coconut milk/oil and cream etc. as fat sources and sauces (that rhymes!)? Sounds like you go for 'inbuilt' fat sources rather than those chucked on top, which makes some sense to me... Thanks again

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 12, 2012
at 08:58 AM

You could eat wild salmon or pastured beef or lamb to get more fat. I worry about the olive oil at lunch due to quality. Condiments are also almost always bad. Egg yolks are high in fat and high quality. In particular if you can get pastured eggs.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 12, 2012
at 08:49 AM

See Robb Wolf Low Fat robbwolf.com/faq Eggs yolks are high in Fat. I realy think you need to up the eggs in the Morning.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 12, 2012
at 08:47 AM

See Robb Wolf Low Fat http://www.robbwolf.com/faq/ Eggs are high in Fat. I realy think you need to up the eggs in the Morning.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 12, 2012
at 08:43 AM

I think the most important part is: Try dropping the coffee and getting more sleep, sun (if possible) and Vitamin D.

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 12, 2012
at 08:38 AM

Very interesting. You're going for the more low-fat version of paleo, like South Beach phase 1? I think I should probably give this a go (shrieks of disapproval from the high-fat posse... but I'm stuck, I cry). I can do this. Let's see what happens. The coffee is still the hard bit. Have you had good results with this method before? The calorie gods would also be shrieking wouldn't they, as without the fat it's v. v. low cal?? I haven't got South Beach but I think that is the offering for phase 1 too, and I know people rate that system. Thank you for your help...

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 12, 2012
at 08:31 AM

Well done breaking your plateau. Lots of people on here desperate to break plateau but understandably forget to post when it's over and give details, as they are too busy shedding masses of weight!! Question for you - did you eat LUNCH in between your late b'fast and early dinner? Secondly, how do you eat that stuff (coconut oil)? It's like eating solidified suntan lotion and makes me wretch - can it really be good for you do you think, honestly?? Do you think it was the breakfast/dinner routine or the oil that broke your plateau most?? Thanks for your help.

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 12, 2012
at 08:28 AM

Oh my last remaining 'vice', how can you?! I suspect you are right though. I guess the only sensible thing would be to try it for a week - can't tell you how difficult that will be... sad I know. Green tea just doesn't hit the same button. I'll try and find more info. re adrenals and coffee though, thank you.

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 12, 2012
at 08:24 AM

You could be right about the leptin but I am just not sure i have the bottle to stick out gaining all my hard-won weight loss. I would be miserable... And who knows if it would come off again the other end?! Too terrifying. I wonder what % of people do lose the other side what what % just get stuck with added weight or give up?! I'll check out the Rosedale plan, thanks for the tip.

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 12, 2012
at 08:21 AM

So what's the best way of bumping up cals without carbs and not being in pain from masses of heavy meat sitting in the bottom of your stomach? I seriously can't eat more than a chicken breast or a piece of fish with some veg... Any tips? I suppose bacon is good as the fat is high cal and it's a bit lighter... any other tips??

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 12, 2012
at 08:18 AM

Thank you Nance, wise words... I think you are possibly right about mixing it up a bit but the obsessive (/determined/impatient) side of me cannot bear the thought of possibly gaining/undoing all my hard work but eating more for a few days... Would seem like a crazy thing to do, and all to close to 'giving up' for comfort... What you say about IF is interesting, maybe I'll try again but listen to my body more. "Fat is sometimes disguised for a while by water retention in the newly emptied adipose cells" - I think visualising this is helpful to encourage me to keep on keeping on. Thanks!

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 12, 2012
at 08:11 AM

Brad, anything from 800-1400 cals I reckon. I struggle to eat more as I find shedfuls of meat very hard to take - a decent portion fine but I can't sit there an eat the equivalent of 2 chicken breasts - feels like I'm eating cement! Just too filling it hurts. So I east as much protein as I can with each meal but that means my cals are low, esp. if I try to limit carbs (why are the veg so high carb e.g. cabbage?!).

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 12, 2012
at 08:08 AM

You are right JennyJ I know. I am losing the weight for health reasons in the first place but of course it is not entirely possible to separate vanity from the mix! Thanks for the article, look forward to reading it.

518bce04b12cd77741237e1f61075194

(11577)

on February 12, 2012
at 04:56 AM

Also, don't stress too hard about weight, look at your HEALTH http://180degreehealth.com/2010/12/weight-fixation-waist-of-time This blog has some good stuff for attitudes towards your weight!! Not a direct answer, but it can help along the health-increasing process :)

518bce04b12cd77741237e1f61075194

(11577)

on February 12, 2012
at 04:52 AM

1000 cals a day?!!!?! EAT MORE PLS!!! Seriously, if you are eating that few calories, your body will never ever let anything go- it is out for survival!

Aebee51dc2b93b209980a89fa4a70c1e

(1982)

on February 11, 2012
at 09:04 PM

Do you know how many calories you're eating? That's the first place to start.

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 11, 2012
at 01:32 PM

Thank you - I like your philosophical words re marriage! I have definitely reached that "the farther you try to go the more vigorous the resistance" stage, that's exactly how my plateau feels - I've tried way too hard. I definitely have a calorie deficit - often possibly way too much (often about 1000 cals a day as I have tried hard to limit carbs). I will look into all your tips - sounds like good stuff, esp. the coffee making IF better! I already progress my resistance training each week and I think you are right about that. Thanks a billion for your time and help, much appreciated.

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 11, 2012
at 01:26 PM

Yes you might be right about the breakfast thing. Perhaps I'll just try to eat when hunger first kicks in. I've tried so hard to do 'the right thing' perhaps I need to listen to my body more... Had a long look at other plateau posts - can see there are lots of others out there feeling disheartened but inevitably their situations are all a little different e.g. they are nearly at their goal weight or they still eat dairy etc. Thanks v much for your suggestion, I'll also try to move around more in the day (but I am by no means totally sedentary). Thanks

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on February 11, 2012
at 12:23 PM

if you don't naturally like breakfast why fight yourself? Why not just have your first meal at noon? I think there are a lot of similar threads on this site, tons of people seem to plateau and post about it. Have you checked them out to see what tips they got? Do you move around a lot during the day or are you really sedentary? That makes a difference, I think.

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13 Answers

4
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on February 11, 2012
at 04:43 PM

If you've read other threads, you probably know this but I want to make sure.

Albert Einstein said, "Insanity: doing the same thing over and over again and expecting different results."

From week to week, make sure you vary both what/how much you eat and what/how much you exercise. Eat more for a few days, including rich things as long you as tolerate them well, to see if that "unlocks" your metabolism for fat loss. I lost weight over the holidays even though I splurged on sugary things. Then, eat "normally" for a week or so and then eat a little less than usual for a few days to see what happens. If you've been exercising a lot, take a few days off and get lots of sleep.

IF shouldn't be as you described. It has to be natural and not forced. It should start by eating a LARGE satisfying meal and then you simply don't eat until you are good and hungry again. If the interval between the meal and hunger naturally grows longer, then you are IF-ing. If you're always hungry you're either suffering emotional cravings (stress) or IF isn't working for you right now.

BTW, feeling cold on the IR protocol can be a good sign as I understand it and lost fat is sometimes disguised for a while by water retention in the newly emptied adipose cells.

Your description sounds more like over-training and stress than a problem with your foods. I'd suggest just trying to relax and enjoy your life--getting lots of sleep--and see what happens. As a final note, I sincerely believe that after some amount of weight loss our bodies need to rest and stabilize before naturally releasing more fat. Too much intensity in forcing fat loss is a pretty good formula for rebounding the fat right back on. I have times when I lose fairly quickly and months when I don't really change at all and that's okay. Like you, I still have 25-30 to lose but I figure taking 6 months or so to do it would be about right if I want it to be gone forever.

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 12, 2012
at 08:18 AM

Thank you Nance, wise words... I think you are possibly right about mixing it up a bit but the obsessive (/determined/impatient) side of me cannot bear the thought of possibly gaining/undoing all my hard work but eating more for a few days... Would seem like a crazy thing to do, and all to close to 'giving up' for comfort... What you say about IF is interesting, maybe I'll try again but listen to my body more. "Fat is sometimes disguised for a while by water retention in the newly emptied adipose cells" - I think visualising this is helpful to encourage me to keep on keeping on. Thanks!

3
51b5b2f141ee0f4c2c7bf3dffeebc429

on February 11, 2012
at 05:43 PM

Or, it's the obvious. You may have a medical condition; low thyroid, estrogen imbalance, leaky gut, the list is endless. Before you beat yourself up and quit, go see a doctor and get a full set of labs. You may be enlightened.

3
10c39e07dde79e852d44ff51aca8113f

(120)

on February 11, 2012
at 12:30 PM

Paleo is like a marriage. Being married is great, but you don't get all the benefits in the first few months or even years. At first it is heady and exciting, then it takes some perseverance. Pace your expectations.

Weight loss is ultimately about a calorie deficit. If you are eating 250 calories less a day, on paper that means you should lose 1 extra pound in 14 days (assuming 3,500 cal for a pound of fat). There are, however, powerful hormonal and physiologic mechanisms at play which result resistence to weight loss below a certain point. The farther you try to go, the more vigorous the resistence. Like pulling a balloon underwater.

These tips may help:
1)Exercise. Consider progressive resistence. That means writing down your workouts and adding weight or reps every single time. I also train fasted, but take 10gm of branched chain amino acids and 5gm of creatine 10 minutes prior to my session.

2) Sleep. Poor or inadequate sleep sabotages fat loss. Robb Wolf says you needs to sleep for at least 8 hours in pitch black dark.

3) IF. Sort of...I used to do IF and hated every freaking minute of it. I was cold, hungry, and felt hollowed out. Then I discovered Bulletproof Coffee (500ml of superb coffee beans mixed with 2-3 tablespoons of grass-fed butter and a table spoon of coconut oil, Truvia), and not eating has never been easier. Do not get me wrong. I am not saying that this is fasting. Heck, I am probably consuming 300+ calories in fat, but it works for me. Boundless energy, thermogenesis, mental clarity, and no hunger pangs. Go here for more info: http://www.bulletproofexec.com/how-to-make-your-coffee-bulletproof-and-your-morning-too/

4) Paleohacks. There are a ton of links related to this topic, so do some diggin and maybe you'll find something that really works best for you.

Good luck!

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 11, 2012
at 01:32 PM

Thank you - I like your philosophical words re marriage! I have definitely reached that "the farther you try to go the more vigorous the resistance" stage, that's exactly how my plateau feels - I've tried way too hard. I definitely have a calorie deficit - often possibly way too much (often about 1000 cals a day as I have tried hard to limit carbs). I will look into all your tips - sounds like good stuff, esp. the coffee making IF better! I already progress my resistance training each week and I think you are right about that. Thanks a billion for your time and help, much appreciated.

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 12, 2012
at 08:21 AM

So what's the best way of bumping up cals without carbs and not being in pain from masses of heavy meat sitting in the bottom of your stomach? I seriously can't eat more than a chicken breast or a piece of fish with some veg... Any tips? I suppose bacon is good as the fat is high cal and it's a bit lighter... any other tips??

518bce04b12cd77741237e1f61075194

(11577)

on February 12, 2012
at 04:52 AM

1000 cals a day?!!!?! EAT MORE PLS!!! Seriously, if you are eating that few calories, your body will never ever let anything go- it is out for survival!

96440612cf0fcf366bf5ad8f776fca84

(19463)

on March 17, 2012
at 11:13 AM

@Bomba - if you feel that eating lean protein just causes it to sit in your stomach, you might not be producing enough stomach acid. Try taking some betaine-HCL or digestive enzymes before a meal and limit liquid intake. Don't be afraid of fat, such as from bacon.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on March 17, 2012
at 11:12 AM

re: bulletproof coffee: It actually is fasting in terms of insulin levels since you're not taking in carbs or proteins (well, switch to ghee to avoid the small amount of proteins from butter). Yes, you're taking in calories, but you're using it to get insulin sensitive.

2
8949bf87b0e0aefcad10f29975e4fa2b

(8989)

on February 11, 2012
at 04:48 PM

Try a little bit longer on the leptin reset before you give up on it completely. Try it while also getting rid of common allergy foods may help. Most women on the reset haven't lost weight and have even gained by the end of 10 days. The fact that you were "very cold" on IF indicates that you are not an optimal fat-burner. You might look into Dr. Rosedale's plan to kickstart that process.

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 12, 2012
at 08:24 AM

You could be right about the leptin but I am just not sure i have the bottle to stick out gaining all my hard-won weight loss. I would be miserable... And who knows if it would come off again the other end?! Too terrifying. I wonder what % of people do lose the other side what what % just get stuck with added weight or give up?! I'll check out the Rosedale plan, thanks for the tip.

1
1c67bc28f4e44bbb8770b86df0463df3

on March 17, 2012
at 11:05 AM

If your forcing yourself to eat and your trying to lose weight. Fail.

There are a number of things you can do to restart your fat loss. Lift weights. Go for walks. Eat less. Have protein only days (which should be no weight lifting days), skipping breakfast (fasting 18/6), eliminating things like nuts or butters, dairy and or cream. Upping your veggie intake. Consuming paleo carbs post workout only. Doing PSMF once a week. Fasting once a week for most of the day (1 meal in evening 500 cals).

1
90f66d30d977b07694403b469b3f85c5

on February 12, 2012
at 07:38 AM

I hit a similar plateau and recently broke through it while traveling, and lost 5 pounds in 5 days. Didn't realize it until I got home.

All week, I'd been eating a late breakfast and an early dinner, mostly eggs and steak, and some vegetables. Also, I started eating several teaspoons of coconut oil throughout the day, every day. This speeds up your metabolism.

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 12, 2012
at 08:31 AM

Well done breaking your plateau. Lots of people on here desperate to break plateau but understandably forget to post when it's over and give details, as they are too busy shedding masses of weight!! Question for you - did you eat LUNCH in between your late b'fast and early dinner? Secondly, how do you eat that stuff (coconut oil)? It's like eating solidified suntan lotion and makes me wretch - can it really be good for you do you think, honestly?? Do you think it was the breakfast/dinner routine or the oil that broke your plateau most?? Thanks for your help.

0382fa263de4c83328dc34a56e25437f

(4238)

on March 17, 2012
at 01:05 AM

+1 -- Coconut oil helped me as well.

90f66d30d977b07694403b469b3f85c5

on March 17, 2012
at 10:33 PM

@Bomba - No I didn't eat much lunch that week. I usually like to eat a big, high-fat breakfast that can get me through the entire day. Lunch becomes unnecessary. As for eating coconut oil - I just take a spoonful of it and let it melt in my mouth. Personally I enjoy it, but I have heard that some people who don't have mixed it with cocoa powder or coffee. Really, you could add it to anything - I've eaten it on salads and all kinds of foods. There is nothing unhealthy about eating coconut oil. I think the biggest factor in breaking my plateau was increasing my fat intake.

1
1096aa84d006fe967128ffbd37e8070e

(1002)

on February 12, 2012
at 07:00 AM

Try cutting out the coffee, at least the one at lunch. I can't remember where I was reading about adrenal glands and weight loss, but coffee can be a culprit in stalling weight loss because it stresses the adrenals, which somehow then prevent weight loss. Sorry for such a half-baked answer, but it's so late and I just wanted to give you something to go on.

1096aa84d006fe967128ffbd37e8070e

(1002)

on February 13, 2012
at 04:49 AM

I know! I'm so sorry....your question jumped out at me, soon after I had read about that. I'm about to start researching it some more. I'm trying to cut coffee out this week, and I'm totally with you. Green tea does not do it. Neither does black tea, or any of the coffee substitutes. I'm starting with Earl Grey with coconut oil and a smidge of honey and cream. Hopefully I can move on to green tea. Can't even imagine it, though :( Please update your progress!

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 12, 2012
at 08:28 AM

Oh my last remaining 'vice', how can you?! I suspect you are right though. I guess the only sensible thing would be to try it for a week - can't tell you how difficult that will be... sad I know. Green tea just doesn't hit the same button. I'll try and find more info. re adrenals and coffee though, thank you.

1096aa84d006fe967128ffbd37e8070e

(1002)

on February 20, 2012
at 04:16 PM

Also, here is a link someone posted on another question....it's pretty interesting. Check it out; it may help with your frusteration. http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 20, 2012
at 01:21 PM

Hi Legup so far giving up coffee has proved a mission impossible... I have given up my lunchtime coffee (mostly!) and am limiting my breakfast coffee to 2 cups. So only with food and limited. I still want to try giving it up but it is going to be a mighty challenge... Did you manage it?

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 21, 2012
at 01:51 PM

Ah letup that is v interesting. So I had a bit of a binge last week - went out for a meal, ate pudding TWICE (yep, sugar, flour etc!) and had wine every night for a week - just needed a break from being saintly ;-) and guess what? 2 lbs lost... Just don't get it! I like the water idea, makes sense... I shall now view each plateau as my body revving up to do some serious weight loss. I wonder if cutting salt would help with the whole water thing... No, no that's too saintly. Did you notice any change when you gave up coffee (other than deprivation?!)...

1096aa84d006fe967128ffbd37e8070e

(1002)

on February 20, 2012
at 04:10 PM

I did go 5 days in a row with no coffee. Just my Earl Grey w/honey, coconut oil, and cream. It's way better than green tea at hitting the spot. I need something to look forward to in the morning! I think just giving up your afternoon coffee is great; maybe you can just do a few coffee free mornings in a week--I think some of us need a vice, especially when trying to lose weight and start a new lifestyle. I know when I have tried to hard to be perfect, I have gotten frustrated, and just given up entirely.

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 21, 2012
at 01:51 PM

Sorry, typo, Legup not letup!

0
Df0b39ba5396d117de73c93cd0c8137a

on June 16, 2012
at 03:35 PM

Get rid of all grains, dairy, and sugar in your diet. Most fruit that Americans love has a ton of fructose; e.g. apples, oranges, bananas, etc.... Ketchup has a bunch of sugar in it. Dressings have a ton of sugar and other crap in them. Also, eat more fat! You're trying to condition your body to run off fat but then denying it even the smallest amount. There's almost no fat in chicken breast, even with the skin! Have some fatty fish, chicken legs, red meat with copious fat, etc.... Don't skimp on the micronutrients either; eat some kale or swiss chard a few times a week, and enjoy other veggies! The way I understand this from various medical journal articles is that you want dietary fat to be in the greatest proportion to everything else -- something between 50-60% of your total calories, followed by protein somewhere around 30%, and finally by carbs. It might be a good idea to keep track of this for a bit as other posters have suggested, just until you get a handle on things. Finally, don't expect to lose twenty pounds a month. Be happy with 5-10 and know that you're likely eating healthier than you ever have before. Even if you think that you ahve reached a plateau, keep track of your overall health: measure your waist and hips every day, take your blood pressure every day, take your resting pulse rate every day. These are all things that may continue to improve even though you are not noticing rapid weight loss.

0
9a5e2da94ad63ea3186dfa494e16a8d1

on March 17, 2012
at 12:01 PM

There are a lot of good tips here. To them I can add some things that helped me.

I was running 12-14 miles per week when I first went Paleo, and I lost about 10 pounds and plateaued. To break that one I stopped running, dropped all cardio exercise altogether, and switched to brief, high intensity workouts (kettlebells, burpees, etc) and 2-3 long walks per week, and immediately lost about 8-10 more pounds.

I think this changed my metabolism for the better, because over subsequent months I did not lose any more weight, but my waist got narrower and I got much better muscle definition.

The other thing that helped me was to type everything I ate into fitday.com for about 3 weeks. This is a nuisance, but helped me identify calories and carbs that I may have missed. I found that I basically couldn't lose weight if I ate more than 50 grams of carbs per day. A banana has about 20-25g of carbs, so 50g isn't much.

0
96440612cf0fcf366bf5ad8f776fca84

(19463)

on March 17, 2012
at 11:38 AM

So a few things: coffee is not necessarily bad, too much of it can cause issues. If you suspect adrenal fatigue, either from coffee or too much IF, mix in some decaf into your coffee beans and see how you feel. I tend to do terrible with all decaf, so for me, about half regular coffee beans and half decaf beans works nicely.

Caffeine is very useful when you work out. It seems to open up the fat cells so you can burn more - but this only works while you're exercising and fasted. If you have an insulin spike at that time, you're just going to shunt all the glycogen/triglycerides into your fat cells.

On the other hand, too much IF will cause a cortisol response as you glycogen levels go down, so this initiates gluconeogenesis. When this happens, you may feel a rapid pulse and a bit anxious. Don't let your IF get to that point, as the stress from the cortisol will absolutely stall fat loss.

Coconut oil is very good - it stops hunger and provides a quick source of ketones and thus helps you adapt to a VLC diet. You do sound like you're not adapted to burning fat, so going lower on carbs and eating more fat will help. Coconut oil will help you get there. It also shuts down hunger almost immediately. I mix it in with cocoa powder and then pour hot coffee over it. If you're doing bullet proof coffee, maybe switch from butter to ghee, and go heavier on the coconut oil instead of on the butter.

Careful with how much you eat, too much coconut oil will cause you diarrhea. Start off with a small amount, say one teaspoon and work your way up to a tablespoon or two.

Butter can cause insulin spikes. This will stall fat loss as insulin is the signal to store nutrients into fat and muscle cells. I suspect this is because of the milk solids in butter. So if you're doing 2-3 tablespoons of butter in coffee, that's probably not a great idea. Ghee, which is clarified butter, has the milk solids removed, so it's almost all fat, so it shouldn't cause this effect. If you get ghee from grassfed cows, it's even better as it contains n3's, so your n6:n3 ratio is slightly better.

When you do IF, as Nance mentioned, you shouldn't feel cold, you shouldn't feel starved. You're not yet a fat burner. So stick to coconut oil first.

Too much protein can also cause insulin spikes (though they're ameliorated by glucagon). So if you're trying to lose fat, eat more fat, some protein, and only a little bit of carbs.

At first you should eat more fat than you need so you get adapted to burning fat instead of carbs, then once you're adapted, you can pull back on the fat a little bit, so you burn from your own stores instead. But go by your hunger. Eat until you're not hungry anymore. When you eat enough fat (and aren't addicted to carbs), you'll feel full once you get enough calories from fat.

Weirdly enough if you eat too many carbs, you'll start getting hungrier and start craving more carbs, where as with fat, that effect doesn't happen.

When you work out, try to work out during your IF, and work do resistance training with weights, not cardio. Don't eat immediately after your work out, but rather about an hour or so after. This will do two things: reset insulin resistance, and kick in autophagy which will get rid of marginal cells and mitochondria as well as debris inside cells.

If it was a particularly hard work out, eat some carbs with your meal to replenish glycogn stores - something like half of a sweet potato or a yam. You'll know if you didn't get enough carbs because you'll feel very tired until the next day if you don't get enough. If you worked out with weights as you should, you'll need some protein as well.

Dairy, wine, fruit, nuts can all lead to stalls (especially avoid the first two). Nuts can be ok, but are high in n6 PUFAs, and so is chicken fat. So go easy on those, and maybe eat some fish, or shellfish instead to get the n3's. Make sure to get some liver as well.

0
50190e4c1124122a42bd3b1185b3975d

on March 17, 2012
at 12:09 AM

Hi - I think it's about balance. It sounds like you're doing everything very well - so if you want to have a coffee in the morning, have it. And if you're not so hungry, don't force yourself to eat something you don't enjoy. The key is to eat regularly so you don't get famished, and eat things you like within the parameters - around 50% protein with each meal, little/no fruit to accelerate weight loss. And if you're eating late at night, you probably aren't eating enough during the day to satisfy you physically or emotionally. It should not feel austere or it won't work.

Do you cook for yourself? I find the best breakfast is a small portion of meat/fish and veggies left over from the previous nights dinner - I like eggs but I get tired of them. And if you don't cook for yourself, you might consider it because restaurant food is going to be high in sugar and salt, both of which will prevent your metabolism from adjusting sufficiently.

I look at it this way... And I'm in a plateau, too. But I lost 12 pounds in 6 weeks. I'm paleo about 80% of the time and I drink coffee, red wine, and occasionally eat a bit of dark chocolate. I've been trying to lose weight counting calories, exercising, eating vegetarian, for YEARS! I can wait a few more months.

Hang in there and ENJOY!!

0
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 12, 2012
at 07:56 AM

Try dropping the coffee and getting more sleep, sun (if possible) and Vitamin D.

You might move to something like this:

Breakfast 3 eggs hard boild or poached. Without the coffee / coconut oil you can eat more...

Lunch remove the oil, coffee and condiments. Stick with vinegar and lemon juice. Sub egg yolks for avocado.

Dinner: Keep the chicken breast and steamed broccoli. Drop the other option...

Additional step: you might try steamed broccoli in place of salad for lunch.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 12, 2012
at 08:43 AM

I think the most important part is: Try dropping the coffee and getting more sleep, sun (if possible) and Vitamin D.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 12, 2012
at 08:49 AM

See Robb Wolf Low Fat robbwolf.com/faq Eggs yolks are high in Fat. I realy think you need to up the eggs in the Morning.

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 12, 2012
at 08:38 AM

Very interesting. You're going for the more low-fat version of paleo, like South Beach phase 1? I think I should probably give this a go (shrieks of disapproval from the high-fat posse... but I'm stuck, I cry). I can do this. Let's see what happens. The coffee is still the hard bit. Have you had good results with this method before? The calorie gods would also be shrieking wouldn't they, as without the fat it's v. v. low cal?? I haven't got South Beach but I think that is the offering for phase 1 too, and I know people rate that system. Thank you for your help...

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 12, 2012
at 08:47 AM

See Robb Wolf Low Fat http://www.robbwolf.com/faq/ Eggs are high in Fat. I realy think you need to up the eggs in the Morning.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 12, 2012
at 09:57 AM

They are ok on ocassion. I try to add oil after the food is cooked to preserve the oils quality (I dont really ever cook with oil). Amd use high quality oils. But very little. I do have buttter and cream. It does not take much.

531c16cdbf9ba20f93cd7687cdd31510

(15)

on February 12, 2012
at 09:36 AM

OK I'll give the more eggs in the morning a whirl, worth a try. I eat organic free-range ones. What do you think about Coconut milk/oil and cream etc. as fat sources and sauces (that rhymes!)? Sounds like you go for 'inbuilt' fat sources rather than those chucked on top, which makes some sense to me... Thanks again

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 12, 2012
at 09:58 AM

They are ok on ocassion. I try to add oil after the food is cooked to preserve the oils quality (I don't really ever cook with oil). And use high quality oils. But very little. I do have buttter and cream. It does not take much.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 12, 2012
at 08:58 AM

You could eat wild salmon or pastured beef or lamb to get more fat. I worry about the olive oil at lunch due to quality. Condiments are also almost always bad. Egg yolks are high in fat and high quality. In particular if you can get pastured eggs.

-1
77877f762c40637911396daa19b53094

(78467)

on February 12, 2012
at 04:44 AM

read on more about nutrition and exercise in general, for this i can recommend http://finest-review.com/31-day-fat-loss-cure-review/ weight loss is really fool proof if you dont mess up

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