Plateau on the Paleo Diet

Plateau on the Paleo Diet

by | Mar 21, 2019 | All, Ask Our Dietitian, Home, Nutrition

Question:

I’m hoping to get dietary advice for fat loss. I’m currently eating a Paleo diet with a smoothie for breakfast and salads with protein and maybe a sweet potato for lunch and dinner with no added sugar and plenty of healthy fats. This type of diet used to yield results for me, but now my weight and body fat percentage seem to stay the same no matter what I do. Any advice is much appreciated.

– Heather C.

Answer:

When a successful diet approach no longer works, there might be a few possibilities as to why. Depending on how long ago your last attempt was, the age-related effects on metabolism could be slowing things down. You could be close to your ideal body weight range, so your body may be trying to hold onto its fat. It could be that while you’re adhering to the same restrictions, your portions or between-meal snacking have crept up. Also, your activity level and lifestyle may not be as they were when you got results in the past.

A person can still be micronutrient-deficient in areas on any diet1, especially if your day-to-day meal plan is repetitive. One of the pitfalls to a Paleo diet could be iodine deficiency2 which can affect metabolism (via the thyroid gland). To avoid undernutrition, rely on whole foods not packaged Paleo foods, double vegetable intake beyond salad (like calcium sources: kale, spinach, cauliflower, broccoli, collard greens, Brussel sprouts), incorporate eggs and mushrooms for vitamin D, and vary your intake daily.

You may be surprised that when you’re meeting your full nutritional needs with adequate sleep and exercise, your body responds with easier weight loss!

References:

  1. Prevalence of micronutrient deficiency in popular diet plans. JB Calton. Journal of the International Society of Sports Nutrition. 2010 June 10: 7:24.
  2. A Paleolithic-type diet results in iodine deficiency: a 2-year randomized trial in postmenopausal obese women. S Manousou et al. European Journal of Clinical Nutrition. 2018. 72, 124-129.

– 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.

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When the Scale Doesn’t Match Your Efforts

When the Scale Doesn’t Match Your Efforts

by | Jun 19, 2018 | All, Ask Our Dietitian, Home

Question:

I have been working out for two weeks now. I have not been eating a lot. I have gained a pound, and I don’t understand why. I started out at 216 lbs. and when I got on the scale last night I was actually 217.8 lbs. I am trying really hard and need some advice. 

– Monica R.

Answer:

Bravo at how much effort you are putting in! The scale is a guide but the true marker of how your body’s responding to curbing calories while increasing exercise is how your clothes are fitting. Scale weight can fluctuate with hydration status, time of day and changes in clothing. For the most accurate and consistent result when weighing yourself use the same scale dressed in lightest clothing possible at the same time of day each time, and never post-exercise. A digital scale is more accurate than a dial-type scale. A manual balance (physician’s beam) scale is the kind most often found in our sports clubs’ locker rooms as it stands up to heavy use – this type is very precise if it’s calibrated regularly. 

Reference: 

Accuracy and consistency of weights provided by home bathroom scales.  M. Yorkin, et al. BMC Public Health 2013, vol. 13, article 1194. 

– 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.

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My Weight Loss Has Plateaued… Any Advice?

My Weight Loss Has Plateaued… Any Advice?

by | Mar 29, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

About 7 months ago, I weighed about 200 pounds with little to muscle at all. I decided to start working out heavily and I completely revamped my diet, cutting out most fats and carbs, and keeping my protein intake very high. It is important to mention that I am a vegetarian, so most of my protein comes from dairy products such as Greek yogurt and eggs. I kept my calorie count below 1,700 and saw some immediate effects for about 3 months. After the 3 months, I decided I wanted to put on some muscle as well as lose body fat. I started to eat a bit more increasing my daily protein intake to 180 grams, and eating about 2,000 calories. I also gained a good bit of muscle in the beginning but after 4 months, I am in a stalemate. My body fat percentage won’t seem to decrease, and I am gaining muscle at a very slow rate. However, I am increasing my strength as I consistently add more weights to my workouts. Should I try a new diet plan, or just stick with my current one and eventually get over my plateau? 

– Krishna

Answer:

As you have discovered, plateaus are tricky, Krishna. Perhaps your current diet has run its course, as your stalemate has lasted 4 months. You describe your recent intake as about 2000 calories with 180 grams protein, mostly from dairy. The missing details may offer opportunity for improvement.  

  • How much fiber are you consuming? The goal is at least 25 grams daily, which you are likely not achieving on a self-imposed carbohydrate restriction. 
  • Are added sugars comprising more than 10% of your calories? They are easily absorbed and metabolized into fat. Many smoothies have sherbet or fruit syrups contributing to refined sugar intake. 
  • Do you eat when you are not hungry just to stay on schedule? Listening to your body’s signals and responding appropriately may mean not pushing 2,000 calories. 
  • Are you eating close to bedtime? Those calories are easily stored since you don’t effectively burn them while sleeping. 

If your main goal is strength and muscle development, stay the course. But if you primarily want to lose weight, consider focusing on some details other than protein & calorie quantity. 

– 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.

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Have a nutrition question? Our registered dietitian is ready to help!

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Here’s How to Overcome a Weight Loss Plateau

Here’s How to Overcome a Weight Loss Plateau

by | Nov 29, 2017 | All, Fitness, Home, Workouts

You’re exercising and you’re eating right, so why have you hit a weight loss wall? It’s frustrating and easy to start sliding back into old bad habits when it seems like your progress has come to a screeching halt, but don’t be discouraged. Weight loss plateaus are normal, but what causes them? Well, a few factors can play into this:

  1. You’ve lost your water weight due to the help of glycogen, partly made of water, being burned for energy. This weight loss effect is only temporary.1
  2. You may have lost some muscle in the weight loss process, causing your metabolism to decline. Muscle helps provide a higher caloric-burn rate, so when you lose muscle you slow your metabolism, causing the body to burn fewer calories than before.2
  3. You’re eating more calories than you’re burning. As you lose weight, you have to make sure you’re adjusting your workout and caloric intake to match the goal you’re looking to achieve. You may have to amp up your exercise routineand/or change up your diet. Sometimes the body will get used to a routine and stop giving the results you desire because it needs to be jump-started again with a new-targeted exercise. Try switching things up.

The main factor to remember is NOT TO SLIP BACK INTO BAD HABITS. Remind yourself daily that you’ve become healthier and stronger than before. A number on a scale does not define success. Some tips that may help you overcome the fitness funk can be found below:

  • Focus on the quality of the food you’re eating, rather than just calorie count. Consuming protein burns more calories during digestion and it contains the amino acid leucine, which helps provide the body with energy.
  • Make proper sleep a priority. Yes, it may seem counterintuitive, but allowing your body the time it needs to rest can reset your hormones.3 Also, sleep deprivation increases the risk of your body developing higher levels of cortisol (dubbed the “stress hormone”), and elevated levels of this hormone can lead to an increase in body fat – especially around the midsection!
  • Have you tried drinking more water? If you find yourself hungry but you’re already consuming an adequate number of calories, opt for a glass of H20. That may help curb cravings and prevent overeating.

 

  • Make sure strength training is incorporated into your workout routine along with cardio. Strength training will help the body build muscle, which helps burn more calories. Therefore, this can lead to more fat being

Still not seeing results? If you feel like your weight loss plateau is lasting a lot longer than expected, check with your physician to make sure there are no underlying medical issues.

Sources:

  1. “Weight Loss Stalled? Move Past the Plateau.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 7 Jan. 2015, www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615.
  2. Ibid
  3. Larue, Kristina. “10 Tips to Overcome a Weight-Loss Plateau | MyFitnessPal.” Under Armour, 17 Feb. 2015, blog.myfitnesspal.com/10-tips-to-overcome-a-weight-loss-plateau/.

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