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Weight loss plateau

Answered on March 17, 2014
Created December 30, 2013 at 11:25 PM

I am female, 50, 5'4" and weigh 167 lbs. my goal weight is 150.

I've been on a primal diet for 70 days. I basically have cut out sweets and processed foods 10 years ago, so I basically removed wheat, grains and legumes. I eat about 1300 calories a day, about 65 grams of gross carbs, about 70 grams of fat, and 100grams of protein a day. I log my food in MFP daily. My diary is public if you want to view. I struggled with eating enough. Still not sure if my intake is correct.

I just began walking for exercise. I also use the elliptical now and then..

From cutting out grains, beans, I had expected to at least lose a few pounds. I have lost 10 lbs the first two weeks and then nothing.. No measurement change either. My DH says he notices my body composition changing, but I do not.

full disclosure:I have Hashimoto Thyroid was on Synthroid but finally taking Armour for the past two months, Still working on the right dosage -alternating dosages daily. I just reintroduced eggs- but limit intake to 3 week. I don't eat night shades.

I do not eat Paleo sweets, breads, etc. I do feel more energetic, although I still wake up at 3:00 every morning then fall back to sleep.

Any ideas, ways to jump start loss, support you can provide. I appreciate.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 05, 2014
at 03:14 PM

Eating fat away from carbs is a good idea, and eating protein with fat is also a good idea (i.e. meat), since your sleep is disturbed adding more carbs at night is probably the right path.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 05, 2014
at 03:09 PM

n=1, but if I eat nothing sweet, I don't get hungry (as long as I stick to fats and some protein from meat.) If I get woken up in the middle of the night regularly, it seems that adding in some carbs tends to help prevent this.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 05, 2014
at 03:08 PM

What we do know: too little protein is dangerous (we catabolize muscle tissue, including heart tissue, especially true if you go very low carb and start to feel anxious after a few hours of fasting.) Too little carbs for too long does cause thyroid downregulation and prevents fat loss.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 05, 2014
at 03:07 PM

No way to know until you try for a few months and see the effect. I personally don't buy into calorie counting, but obviously we have some theoretical idea of what our needs are. Whether that translates into actual intake and absorption is the question. The best way to know is the end result, so give it a try and see. If it doesn't work, you can try again, maybe raising the carbs, or raising the protein, or lowering them.

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5 Answers

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on March 17, 2014
at 09:07 AM

I just started eating healthy and reading "Muscle Building Resorce Site" and I now am experiencing the slow down of weight loss. Thank you for all of the good things you have about living a hearth lives. Read more

http://www.getrippedordietrying.com

0
Eb87941a669017dfb288d296cc672130

on January 06, 2014
at 04:38 PM

1300 calories a day for a 167lb individual is a HUGE deficit and I believe you are setting yourself up for failure. Ever hear the story of the Tortoise and the Hare? Well I believe that cutting body fat is no different and that slow and steady does in fact win the race. In fact, I recommend creating a calorie deficit primarily through increased energy expenditure, as opposed to predominantly cutting calories. I learned about this concept many years ago in an artcile by Dr. John Berardi entitled, G-Flux.

(1). You don't run into the pernicious cycle of metabolic/hormonal slow down, which results in having to cut calories further to lose weight.

(2). more calories means more nutrition. Calories, vitamins/minerals/micros are important for overall health and hormones

(3). Increasing G-flux results in improved nutrient partitioning

(4). dieting on low calories takes not just a metabolic/hormonal toll, but it also takes a huge psychological one. Leaving calories higher keeps you satisfied and less likely to self sabatage by bingeing on crappy foods.

Together 1 + 2 + 3 +4 = improved physical health, athleticism, body composition, and psychological well-being, which is essentially what every one wants.

So, I recommend eating at maintenance calories and then increasing your TDE (total daily expenditure). You'll be a lot healthier in the long run. If you do hit another plateau (which is not unlikely no matter the method) I then recommend cycling your carbs from low (30% calories), moderate (35-40%), and high carb days (<=50% calories). In the meantime, keep the constant wherever you operate best, but still keep them no lower than 30% and no higher than 50% of cals.

I'm not an expert, but this stuff has been a passion of mine for the majority of my life, and I hope this method helps you out some.

Best of luck.

0
6c42e8a4fd37375a686763e455e43d7c

on January 05, 2014
at 01:24 AM

Thanks raydawg, I am going to try the honey tonight, thanks.

I made adjustments based on your input, daily calories increased to 1500

Carbs / 113.0 g (30%) Fat/ 58.0 g.(35%) protein / 131.g (35%)

I am more sedentary than active in these colder months, will these ratios be reasonable?

96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 05, 2014
at 03:08 PM

What we do know: too little protein is dangerous (we catabolize muscle tissue, including heart tissue, especially true if you go very low carb and start to feel anxious after a few hours of fasting.) Too little carbs for too long does cause thyroid downregulation and prevents fat loss.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 05, 2014
at 03:09 PM

n=1, but if I eat nothing sweet, I don't get hungry (as long as I stick to fats and some protein from meat.) If I get woken up in the middle of the night regularly, it seems that adding in some carbs tends to help prevent this.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 05, 2014
at 03:07 PM

No way to know until you try for a few months and see the effect. I personally don't buy into calorie counting, but obviously we have some theoretical idea of what our needs are. Whether that translates into actual intake and absorption is the question. The best way to know is the end result, so give it a try and see. If it doesn't work, you can try again, maybe raising the carbs, or raising the protein, or lowering them.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 05, 2014
at 03:14 PM

Eating fat away from carbs is a good idea, and eating protein with fat is also a good idea (i.e. meat), since your sleep is disturbed adding more carbs at night is probably the right path.

0
96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 04, 2014
at 12:24 PM

The 1st 10lbs is water weight from not carrying around carbs. For each gram of carbs, we tend to carry something like 3 extra grams of water.

Eliptical bikes might fall under chronic cardio depending on how long you use them for and at what intensity. You're better off at the highest intensity for short amounts. You might want to switch to something like an HIIT protocol instead. Something like 4 minutes total of 20 seconds at the highest intensity you can, then resting for 10 seconds, cycles. The walking is fine.

Your BMR is 1447 calories a day - as this is the amount you need to just be unconscious in bed, so you're undereating. Certainly you can expect to burn the rest from fat calories, but if your intake is too low, your metabolic rate will go down, which isn't what you'd want.

See:

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

http://www.bmi-calculator.net/bmr-calculator/

The waking up at 3AM is a common sign of too few carbs. You might try the trick of a teaspoon of honey before bed, or eating some carbs before sleeping. Since you have Hashimotos, it's not a great idea to go very low carb for very long, if you do this, whatever T3 you produce will be the inactive form. Maybe aim for 100g of carbs/day, but keep it under 150g of carbs/day though try to get these from starches not sugar.

Also, try raising your protein to 120-150g as well. The typical formula is 1g/1lbs of lean mass if you're working out - .8g/1lbs of lean mass if you're sedentary. So that's 120g of protein, not meat. To get to meat, it would be multiplied by 3 if it's very lean (i.e. chicken breast) or 4 if it's beef (so about 1lbs of beef a day), or alternatively 3 palm sized portions of meat/day.

0
8adade048b9567c5b6cdabbc3391b443

on January 03, 2014
at 01:53 PM

I've hit plateaus along the way and I've found that throwing in a carb heavy day helps. I eat around 60g of carbs on a typical day, so I'll eat around 200g and lower my fat intake for a day. This doesn't mean a cheat day though, just add safe starch like sweet potato. May or may not work for you, n=1 and all, but it's worth a shot.

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