Hi. I’m a member at LA Fitness. I started this weight loss journey 6 months ago. I weighed 287 pounds. I’m currently 210 pounds. I have been eating under 20 grams carbs per day and 1-3 grams of sugar per day. It’s like a version of keto. But I don’t do high fat. No cheat days. I work out daily. I’ve hit a plateau with my weight. What can I do?
– Stephanie S.
My question is: How has your body composition changed during your journey the last 6 months? Have you kept track of your measurements in addition to the scale? With a significant weight loss of 27% either you’ve lost some lean body mass (reduces metabolism), retained it, or have gained lean mass (hides fat loss on scale).
Strength training is a critical component of your exercise routine. You say you work out daily. Remember that the workload must be progressive – your body is stronger now than last year, so more resistance is needed for the same effect. The idea is called the overload principle. When you continue the same routine for your workouts after your body has adapted, you fail to make further progress.
Stress and lack of sleep can also contribute to rising cortisol levels which may impact metabolism and weight.
With very low carbohydrate, high protein and moderate fat intake it’s just as likely that you’re under-consuming calories now as it is you are overconsuming calories. Eating too little suppresses metabolism while eating more than you need prevents fat burning. Seemingly healthy keto foods like bone broth are higher in sodium which may cause you to retain water weight. Remember to focus on real, whole foods and avoid processed food products.
Breaking through a plateau may take a few weeks and everybody is different, so you will experience a shorter or longer duration of plateau than another person. If you still don’t see a change in body composition after a month of progressive exercise and fine-tuning your diet, consider starting over from where you are at now using the Body Weight Planner to determine calorie needs. Plan for only a 1-2 pound loss per week to avoid rapid weight loss (greater than 2 lbs./week) which contributes to muscle, water, and bone density loss.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks.
Any good workout plan needs a good nutrition plan. We've compiled the best advice from our RDN, Debbie James, to help you construct your perfect meal plan.
Hello LA Fitness! It seems a lot of people are mentioning Chronic Kidney Disease. I hear that this can be from a number of reasons, including consuming too much protein. If you’re on a renal diet, or have kidney disease, or want to avoid getting CKD, how much protein is too much?
– Darque O.
Whether you need to restrict protein or not should be determined by your nephrologist, depending on the stage of your renal disease. Note that the National Kidney Foundation (NKF) states “Low protein and calorie intake is an important cause of malnutrition in chronic kidney disease1” and “There is insufficient evidence to recommend for or against routine prescription of dietary protein restriction to slow progression of chronic kidney disease.1”
The Centers for Disease Control and Prevention indicate that protein in the urine is a risk factor for developing kidney disease2. While one might assume that dietary protein load is the culprit, it’s more likely from impaired kidney filtration due to diabetes. The CDC recommends two dietary improvements: eating more fruits and vegetables while eating foods lower in salt2.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, preventing diabetes and high blood pressure helps to protect your kidneys from chronic kidney disease (CKD)3. The organization advises cutting back on salt and added sugars and suggests a DASH eating plan3. Protein is not mentioned.
References:
1) National Kidney Foundation. K/DOQI clinical practice guidelines for chronic kidney disease: evaluation, classification, and stratification. American Journal of Kidney Diseases. 2002; 39(2 suppl 1):S1–266. https://www.kidney.org/sites/default/files/docs/ckd_evaluation_classification_stratification.pdf Accessed 9.3.2019
2) Prevention and Risk Management. Centers for Disease Control and Prevention. https://www.cdc.gov/kidneydisease/prevention-risk.html December 21, 2017. Accessed 9.3.2019
3) Preventing Chronic Kidney Disease. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/kidney-disease/chronic-kidney-disease-ckd/prevention October 2016. Accessed 9.3.2019
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks.
Any good workout plan needs a good nutrition plan. We've compiled the best advice from our RDN, Debbie James, to help you construct your perfect meal plan.
I usually work out at 6 or 7 am and I want to know if it’s better to eat breakfast before or after working out. If it’s after what should I eat before working out? Thank you for your help
– Santiago C.
Optimal eating before and after a workout is all relative to the type and extent of your morning training. Some research points to greater fat burning performing cardio in a fasted state. Yet everyone seems to have a different eating schedule that works for them. Do you feel energized by a light breakfast ahead before working out or does it leave you feeling dull? Are you ravenous after working out or do you not register any hunger then?
BEFORE (approx. 30 minutes prior)
Since you don’t have the 3-4 hours ahead of time for a full meal, you can focus on a quick energy boost to restore glycogen and prime blood sugar for working muscles. If you don’t tolerate food well first thing in the morning, choose a simple carbohydrate source such as a cup of applesauce or single serving of graham crackers/pretzels with a cup of water. Move up to a mini meal of one egg plus a slice of bread and glass of milk if you feel better with solids in your system. You can also blend up a breakfast smoothie with Greek or skyr yogurt, cracked flaxseed, berries and banana.
DURING
Don’t forget about the opportunity to consume some nutrition during physical activity. For an intense exercise bout that lasts at least an hour you may consider sipping on a glucose-electrolyte beverage, aka traditional sports drink. These provide simple sugars for energy and potassium and sodium for muscle contractions and nerve impulse stimulation, as well as hydration for temperature regulation and nutrient processing.
AFTER (within 30 minutes following)
Immediately you can eat a granola-type bar you’ve packed in your locker bag or grab a protein shake from the juice bar to start off your recovery. This time is critical to nourishing your body for the whole day. Now’s the time for a heartier meal (e.g. oatmeal, lean turkey sausage and grapefruit) or a healthy breakfast wrap of eggs, spinach, feta, salsa and wheat tortilla. Choose foods with some protein and complex carbohydrate – a little fat is okay, too!
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks.
Any good workout plan needs a good nutrition plan. We've compiled the best advice from our RDN, Debbie James, to help you construct your perfect meal plan.
Good morning,
I have a question about how to introduce my daughter to a better way to eat. She is 17 but loves to eat junk food, no veggies. I think the way she eats is affecting her ability to concentrate and perform in school.
Please help.
– María G.
I’m glad you said ‘introduce’ instead of lecture, tell, instruct, etc. Teenagers seem to hardly listen to their parents, let alone experts, regarding self-care choices. Communication experts suggest giving praise for good decisions. Another approach is to discuss how food industry marketing overtly influences their food choices. Perhaps start a conversation by asking her what factors she thinks are impacting her school performance – then listen and act on those first.
Although I’ve a handful of websites* to suggest she visit (assuming she bothers to read them), most teens are influenced by their peers and social media. Sigh. Role modeling a healthy lifestyle is one of the best things you can do as a parent, letting you “teach by example.” Behaviors and choices surrounding a nutritious diet, adequate sleep and routine exercise should be a family undertaking. That includes siblings and other adults in the home too!
Tips
Recommended Sites:
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks.
Any good workout plan needs a good nutrition plan. We've compiled the best advice from our RDN, Debbie James, to help you construct your perfect meal plan.
If fish oil is taken in the morning, how soon afterwards can a fiber supplement be taken without absorbing the fish oil?
– Gary J.
My, my, someone is thinking ahead and looking to get the most bang for their supplement bucks! Shouldn’t we all? Seems that you’ve implied fiber absorbs fat present in the gut. …And you’d be right! Soluble fiber is known for binding with liver-created cholesterol (put out via bile secretion) and passing it through the gut. Fiber supplements usually contain psyllium, providing 5-10 grams soluble fiber per serving.
Now, to answer your question we would need to know the clearance time of a fish oil supplement. Hmm. That would depend on whether it’s straight oil, an emulsified liquid form, or a capsule. Whether food or beverage is also being consumed at the same time makes a difference. Therefore, I could not accurately say how long that process takes from mouth to large intestine.
The soundest advice would be to consume your fish oil and fiber supplement hours apart to prevent any interplay affecting digestion or absorption.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks.
Any good workout plan needs a good nutrition plan. We've compiled the best advice from our RDN, Debbie James, to help you construct your perfect meal plan.