As of May of last year I went to a gyno and found out I had insulin resistance. She put me on a low carb diet and since I have reversed it, dropping my insulin levels to a normal range. However since December my weight loss has stopped, and not only that I have gained four pounds back. I have been doing everything to lose weight. I even dedicated two months to working out two hours a day five times a week, following most of the same diet I initially lost the weight with (30 pounds), with just thirty grams of added carbs because my insulin is stable now. I am having a hard time tapping into the fat. I just recently started to include apple cider into my diet because of its weight loss benefits but even that isn't making the scale budge a little. I weigh 207 pounds as of right now and I want to lose forty more pounds to be a healthy weight. I don't think it is my diet since I eat around 1300 calories a day. And since the exercise I added just makes me fluctuate between 207 and 205 I don't really know what else could be wrong. Perhaps cortisol? Or a nutritional deficiency? How can I burn this unwanted fat? Are there any supplements or methods that have worked for someone else who has plateaued like this?
Weight loss Plateau
- Thread starter jettcash
- Start date
As you drop weight the calories you need also drops, so eating to much is a possibility. Also what type of exercise are you doing and what is your nutritional breakdown as you get closer to your target your nutrition becomes more important.
There are very few members who consume keto level carbs, I am one of them.
There are very few members who consume keto level carbs, I am one of them.
I do 30 minutes of walking and 20 minutes of light boxing. I cant do much else because I have a back injury. For breakfast I eat almond milk yogurt with blueberries. For lunch I eat a salad with avocado and ranch. A cranberry nut bar. Another almond milk yogurt. And tofu. For dinner I usually eat a chicken sandwich, drink half a Gatorade, and then eat a small desert.
The injury makes things difficult, so meeting nutritional targets to maintain muscle for keeping your metabolism up becomes more important. By nutritional breakdown what are your macros (carbs, protein, fat) and what is your bodyfat %. Normally you need strength training as part of your exercise, but due to your injury I am not willing to give that sort of advice online as preparing a strength program for a person with back problems requires cooperation with a doctor and face to face training.
When maintaining a low carb diet, the extra carbs and calories can creep in where you don't expect them, for example is the nut bar home made or a commercial product ? often the nut bars you buy from a supermarket are high in sugar.
How strict is your tracking ?
When maintaining a low carb diet, the extra carbs and calories can creep in where you don't expect them, for example is the nut bar home made or a commercial product ? often the nut bars you buy from a supermarket are high in sugar.
How strict is your tracking ?
20 gram carb limit, 154 gram protein target, 54 gram fat limit.
My carbs come from green vegetables and green salad (Only count net carbs for these : carbs-fibre) My protein level is higher than most because I have a very high muscle mass as a strength athlete (calculated on lean mass : total weight less fat weight) and fat brings me up to my calorie limit.
Most of my protein is from lean meat (chicken, beef, lamb) but also fresh free range eggs from my chickens, fish, nuts (seasonal local), I do not add fat for the sake of adding fat, no fat bombs, bullet proof coffee etc.
I eat a good amount of organ meat which ensures I hit all of my micro nutrient targets (vitamins and minerals)
while most of the time I will just judge my portion sizes, I do periodically go back to weighing and detailed tracking to make sure I stay on target.
Water is my only drink and I supplement Vit D (I don't produce it from the sun) and magnesium which is often low on a low carb diet.
Also remember my goals are not the same as many others here, while I do cut calories as needed I also spend time either maintaining or building muscle which alters my calorie targets. Most members here are unlikely to need more than 100 grams of protein if that but it needs to be calculated individually.
My carbs come from green vegetables and green salad (Only count net carbs for these : carbs-fibre) My protein level is higher than most because I have a very high muscle mass as a strength athlete (calculated on lean mass : total weight less fat weight) and fat brings me up to my calorie limit.
Most of my protein is from lean meat (chicken, beef, lamb) but also fresh free range eggs from my chickens, fish, nuts (seasonal local), I do not add fat for the sake of adding fat, no fat bombs, bullet proof coffee etc.
I eat a good amount of organ meat which ensures I hit all of my micro nutrient targets (vitamins and minerals)
while most of the time I will just judge my portion sizes, I do periodically go back to weighing and detailed tracking to make sure I stay on target.
Water is my only drink and I supplement Vit D (I don't produce it from the sun) and magnesium which is often low on a low carb diet.
Also remember my goals are not the same as many others here, while I do cut calories as needed I also spend time either maintaining or building muscle which alters my calorie targets. Most members here are unlikely to need more than 100 grams of protein if that but it needs to be calculated individually.