3

votes

Weight has Plateau

Answered on August 19, 2014
Created May 31, 2011 at 1:01 AM

Hello, I'm 23 and been Paleo for about 4 months. I only lost 10lbs but would still like to tighten up my midsection. So I joined CF to improve my workout-it hasn't been long enough to see a difference. But I was wondering how important it was to keep fruit and nuts out of your diet in order to lose weight? I put nuts in salads (mostly walnuts), but I don't do it often. Only every now and then if I'm going on a road trip I will bring nuts (along with other things that won't spoil) to munch on because I figure it's better than eating the crap other people will offer me or the crap served in restaurants. I try to stick to just berries and only eat them twice a day or less. I also IF a couple times a week. I can't do it everyday because I just get too hungry to fight the pains. But I feel like my weight has plateau. Is it because of the fruit and nuts? Should I be taking them out completely? If so, what do I replace them with? I find that I'm less hungry after eating a salad with shrimp and some chopped walnuts as opposed to just shrimp. Sometimes I get a sweet tooth late at night and like to have a bowl of berries. Could it be a vitamin deficiency? Should I be supplementing with magnesium pills? Please help and thanks in advance!

Ed983a42344945b1ff70fd9597a23493

on June 01, 2011
at 06:36 PM

I don't measure anyway, so here's an example of a typical meal for me:broiled grass fed lamb chop, and whatever veggies I have on hand(right now it might be local asparagus and sweet onions) sauteéd in bacon fat, and/or, a big salad with avocado and homemade dressing(evoo, acv, mustard, anchovies, egg yolk, herbs)...a dinner like this leaves me feeling very satisfied, and with no urge to snack at all...most of my meals are like this ; veggies, animal fat, animal protein, simply prepared.

Bf417f0ad3560adb1a5d1c155246831a

(193)

on May 31, 2011
at 10:58 PM

how much is plently of fat? Describing things in ounce sizes and grams won't give me a good visual picture either, so what does a typical dinner look like for you?

Bf417f0ad3560adb1a5d1c155246831a

(193)

on May 31, 2011
at 10:51 PM

how do I replace nuts with coconut oil? Melt coconut oil to drizzle over salad? I already cook in coconut oil, avocado and olive oil.

Bf417f0ad3560adb1a5d1c155246831a

(193)

on May 31, 2011
at 10:48 PM

I do use oils as dressing for salads. My dressing is either EVOO or walnut oil with some lemon or lime juice. I overdo it on the oil to make sure I'm getting enough fat. I take fish oil supplements everyday. I always eat grass-fed and wild caught. I don't go out even though it's made me a social outcast. I cook my eggs in coconut oil or bacon fat.

C23ec4b85f3cbeb9ddf6bf78317d56e3

(300)

on May 31, 2011
at 09:41 PM

agree with Rhubarb... sounds like you need more fat. You said yourself that you are less hungry after eating a salad with nuts (fat). Just replace the fat from the nuts with coconut oil or something. I cook all my meat and eggs with 1 Tbsp of coconut oil, its an easy way to "sneak in" more calories. Try sauteing your shrimp in plenty of oil instead of baking it or w/e and drop the nuts. you can also use avocado or olive oil to dress your salad if you need more fat.

F6ea948ab43dc51d72509c0989e670fe

(1639)

on May 31, 2011
at 07:01 AM

+1 for an awesome answer. Agreed with @Rhubarb, up your fats. Cut out the IF unless you have no stress and have the sleep under control. You might check out this if you really want to lose weight. http://www.archevore.com/panu-weblog/2009/8/27/how-to-lose-weight.html

B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on May 31, 2011
at 04:43 AM

Oh, another thing, how much fat are you consuming? You're possibly getting hungry and not fully satiated at meals because you're not consuming enough fat. I.e. shrimp with salad is potentially a really low fat meal, you need to add a fat based dressing to that to really bump it up. And that should make it taste even better too :)

  • Bf417f0ad3560adb1a5d1c155246831a

    asked by

    (193)
  • Views
    1.6K
  • Last Activity
    1433D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

5 Answers

8
B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on May 31, 2011
at 04:37 AM

It's a complex question, and I think that's why it is asked so often. I'm just going to list somethings that you should consider and let you know what works for me when I want to lean out a bit.

  • Sleep; it's so critical for good weight loss. It's so often overlooked, but without good sleep your cortisol is likely to be jacked, and that leads to insulin resistance, and that means your body can't effectively access your fat stores.

  • Stress; see sleep - stress affects cortisol.

  • Inflammation; usually also overlooked. Get your total PUFA's to around 5% of total calories, and your omega 3/6 ratio to as close to 1:1 - 1:2 as possible. This is quite difficult, it means you need to be eating grass fed or wild caught protein sources and you need to severely limit eating out at restaurants because of vegetable oils. If you can't avoid eating out due to travel or what not, use fish oil to bump up your omega 3's, though this is not ideal.

If those three points are out of whack for you, then I think it's worth fixing those first. Now what works for me..

  • Ketosis / VLC - I drop back to around 20 - 30g of carbs per day, and enter ketosis after a few days. For me this melts the fat of me, my energy levels become ridiculously stable and I feel really good. That said I know others seem to get better results by upping their carbs to 100 - 120g a day. I guess it has a lot to do with who are and what you do.

  • No nuts, no fruit - If you want to put on a bit of fat on (or a lot!) consume fructose. If not, avoid it. That said berries really aren't that bad of an option (for fruit they don't contain too much fructose), it just depends on how big your bowl is. I wouldn't consume more than a cup per serve if leaning out was the number one priority, and I would probably keep serves down to once every second day or less.

Nuts are generally, relatively, high in omega 6's and it's way to easy to over do it. That said the way you consume them, in salads, probably isn't such a big deal, but I would try pulling them out all the same. I generally only eat macadamia nuts, because they are much higher in saturated fats than PUFA's. I also like Robb Wolf's idea of if you eat nuts, shell them yourself. That way you can't consume them too quickly.

  • IF - It works for me. Though I have read that if your sleep and stress aren't good and your cortisol is bad it can cause many more problems that it solves. This is because by fasting you are putting a stress on the body. It can deal with it if everything else is good (and there can be many benefits in this situation), but if you already have cortisol/stress issues it may just be adding gasoline to the fire. I don't get hungry when I IF, and I believe this is because I'm well fat adapted. The fact that you are getting stupid hungry while IF'ing could be because you're currently not well fat adapted - and that also could be the cause of your plateau. How to fix that? Well you've just read my ideas on that :)

Hope that helps some!

B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on May 31, 2011
at 04:43 AM

Oh, another thing, how much fat are you consuming? You're possibly getting hungry and not fully satiated at meals because you're not consuming enough fat. I.e. shrimp with salad is potentially a really low fat meal, you need to add a fat based dressing to that to really bump it up. And that should make it taste even better too :)

Bf417f0ad3560adb1a5d1c155246831a

(193)

on May 31, 2011
at 10:48 PM

I do use oils as dressing for salads. My dressing is either EVOO or walnut oil with some lemon or lime juice. I overdo it on the oil to make sure I'm getting enough fat. I take fish oil supplements everyday. I always eat grass-fed and wild caught. I don't go out even though it's made me a social outcast. I cook my eggs in coconut oil or bacon fat.

Bf417f0ad3560adb1a5d1c155246831a

(193)

on May 31, 2011
at 10:51 PM

how do I replace nuts with coconut oil? Melt coconut oil to drizzle over salad? I already cook in coconut oil, avocado and olive oil.

F6ea948ab43dc51d72509c0989e670fe

(1639)

on May 31, 2011
at 07:01 AM

+1 for an awesome answer. Agreed with @Rhubarb, up your fats. Cut out the IF unless you have no stress and have the sleep under control. You might check out this if you really want to lose weight. http://www.archevore.com/panu-weblog/2009/8/27/how-to-lose-weight.html

C23ec4b85f3cbeb9ddf6bf78317d56e3

(300)

on May 31, 2011
at 09:41 PM

agree with Rhubarb... sounds like you need more fat. You said yourself that you are less hungry after eating a salad with nuts (fat). Just replace the fat from the nuts with coconut oil or something. I cook all my meat and eggs with 1 Tbsp of coconut oil, its an easy way to "sneak in" more calories. Try sauteing your shrimp in plenty of oil instead of baking it or w/e and drop the nuts. you can also use avocado or olive oil to dress your salad if you need more fat.

1
Ed983a42344945b1ff70fd9597a23493

on May 31, 2011
at 07:12 PM

My plateau solution for myself is to cut out all nuts, seeds and fruits. I cut out butter as well, which is the only dairy I tolerate....if you normally eat dairy, you will likely do better without it. I also recently added 2 24 fasts per week, dinner to dinner(normal sized dinners), and that has been great as well. I also cut out caffeine, and prioritize hydration, relaxation, and sleep! Oh, and plenty of awesome fat with every meal...hurray for lard, coconut oil and bacon fat!

Bf417f0ad3560adb1a5d1c155246831a

(193)

on May 31, 2011
at 10:58 PM

how much is plently of fat? Describing things in ounce sizes and grams won't give me a good visual picture either, so what does a typical dinner look like for you?

Ed983a42344945b1ff70fd9597a23493

on June 01, 2011
at 06:36 PM

I don't measure anyway, so here's an example of a typical meal for me:broiled grass fed lamb chop, and whatever veggies I have on hand(right now it might be local asparagus and sweet onions) sauteéd in bacon fat, and/or, a big salad with avocado and homemade dressing(evoo, acv, mustard, anchovies, egg yolk, herbs)...a dinner like this leaves me feeling very satisfied, and with no urge to snack at all...most of my meals are like this ; veggies, animal fat, animal protein, simply prepared.

1
345c1755efe005edd162b770dc6fb821

(8767)

on May 31, 2011
at 03:10 PM

Answers from @Andy, this is soooo true!!

plug in your food for a few days and you'll probably see whats going on.

I have been in and out of ketosis for several months now and weight loss is slow but steady, more fat lose than anything. BUT, if you are still feeling hungry you may not be ready for IF.

I tend to keep carbs at 20% and protein at 20-25% and the rest fat..and this keeps me pretty balanced. You'll have to see what works for you, but if you are hungry its likely not enough good fat.

Nuts max 1 oz day (i love almonds as its 22 almonds per oz), fruit 1 srvg/berries, no dairy and guaranteed weight loss.

If you are lifting or doing a lot of exercise you are likely building muscle and burning fat at the same time, this sometimes causes you to think you aren't progressing, but give it time, you'll see the melting effect and a leaner you!!

hang in there!!

1
E7be2ce38158357f5dacae07b43d1b29

on May 31, 2011
at 01:44 AM

In my experience, plateaus are pretty normal for any kind of diet. It's like the body thinks it's encountered a famine situation so it starts to hold out as an act of self-preservation or something LOL. While it can seem counter-intuitive, what can be very helpful (again, just in my own experience, and my mom's and a few other people I've known over the years, but everyone is different), actually upping your caloric/mass intake (by whatever means which you are most comfortable) for a few days up to a whole week, then yanking back to the levels you're at now can jump start the weight loss again.

-1
095ef76482234d3db444b77d7ed01c29

(2755)

on May 31, 2011
at 10:16 AM

Actually keep up with your calories for a while. It's not easy to consume too much on paleo or primal but it happens, especially for those who are eating lower fat and too much protein...they get hungry too often and end up eating more often.

Try this, measure your neck and abdomen if you are male; neck, waist, and hips if you are female. Enter these numbers into a free body fat percentage calculator like this one. http://www.dietandfitnesstoday.com/body-fat-percentage-calculator.php Use this number to find your fat mass, subtract fat mass from body weight...this is your lean body mass.

BW-FM=LBM.

LBM x10 = your calories.

Then use www.fitday.com to plan your diet...

Make your macros look similar to this...

Fat 60%, protein 35%, carbs 5% or less... basically red meat, whole eggs, dark meat poultry, and green vegetables... 4 or 5 meals a day. No nuts/seeds/fruit for a while.

I've never seen anyone NOT burn fat and keep muscle while doing this. Good luck to you.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!