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Help Me Fix My Diet - Hit a Plateau

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  • Help Me Fix My Diet - Hit a Plateau

    I still feel new (and overwhelmed) to primal, but I'm loving it. I've lost 40lbs very quickly and I feel great.

    I'm stuck on a weight/body fat loss plateau. It's been about 3 weeks now, so I'm thinking something needs to change. I want to work my way into a 8/16 IF, but as of now I am -miserable- without breakfast.

    Age: 25
    Height: 5'10"
    Weight: 181-183lbs
    Body Fat %: 18-20 (I'm sure my scale is inaccurate, but my figure is close).
    Exercise: I have starting sprinting on Mondays. On the weekends I get at least one rock climbing session in. I probably don't get enough slowly moving, but I'm trying to get better. One other strength session will come at some point in the week, either climbing or just a pushup/situp kind of deal.


    This is obviously a sample day, but I'm a consistent eater, so this is mostly how I eat every day.

    **********

    645 AM: Breakfast: Eggs, scrambed in coconut oil. 1-3 eggs (depending on my hunger) and maybe some spinach or mushroom cooked in with them. A small glass of coconut milk to drink.

    Morning vice: Cup (sometimes 2) of coffee. Black, no sugar or milk added.

    12:45 PM Lunch: Big ass salad. Similar to Sisson's. Spring Mix, mushrooms, an avocado, onion, sliced almonds, tomato, and a couple of boiled eggs. Greek or Balasamic vinaigrette dressing.

    3:30 PM (If needed) Snack: Celery and maybe a little bit of almond butter.

    6:30-7:00 PM Dinner: Boiled Squash and a center cut pork chop, cooked in coconut oil.

    Vice: 88% dark chocolate square. Only to be used in case of extreme sweet tooth emergency. :P Normally once a week.

    Intermittent food: Occasionally I'll eat a mango, peach, or another fruit. Normally 3-4 times a week.

    ************

    Help me get my Grok on! Any advice is appreciated!
    Last edited by Grim; 06-14-2011, 08:48 AM.

  • #2
    you may be losing fat and gaining muscle. I have notice my weight loss is slower now but i am losing size by the way my clothes fit. Also feel yourself , you may feel a size difference.
    congrats on the 40 pounds.
    Started at 307 regular diet and exercise went to 285 and stalled. Went primal and went to 227! I always was a brutish caveman now I eat like one!
    Goal weight.....?

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    • #3
      I'm a woman who started in the 180s. I don't see much to cut out of your diet, except maybe go down to 1/2 avocado at lunch and lose the almonds. Also, how much olive oil vinaigrette? 1-2 tbsp should be enough.

      Your diet is actually very similar to mine but I have my coconut milk with fruit after dinner instead of at breakfast. I'm a dessert addict.
      Newcomers: If you haven't read the book, at least read this thread ... and all the links!
      http://www.marksdailyapple.com/forum/thread17722.html

      F/49/5'4"
      Jan. 1, 2011: 186.6 lbs PBSW Mar. 1, 2011: 175.8 lbs
      CW: 146.8 lbs
      GW 140 lbs
      A proud member of PETA: People Eating Tasty Animals

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      • #4
        I second what Caveman Mark says. If you do some measurements and see that your waist is shrinking, or your clothes are fitting looser, then you probably are losing fat and gaining muscle. If you are not losing fat, then take a look at your food portions. A glass of coconut milk, if it's truly pure coconut milk could be up to 400-500 calories by itself. Take a look at the amounts of meat, oils, nuts you are consuming. Your food choices look fine, so it could just be the portions.

        Comment


        • #5
          I'd try moving around a little bit more and give IF a try once or twice a week (just have an 8 hour window of eating for the day.) How's your sleep? Not getting enough sleep can raise cortisol levels and prevent fat loss. Also, how much sunlight are you getting? Vitamin D is important for everythinggg.
          My Paleo Project:

          www.nutritionator.com

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          • #6
            More protein.

            Don't skip breakfast yet, your body hasn't adapted if it is hard to skip breakfast.

            Second getting your vitamin D levels up to sufficiency.
            Ancestral Nutrition Coaching
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            • #7
              Originally posted by Nutritionator View Post
              How's your sleep?
              Fair. Sometimes I'm lucky to get 6 hours.

              Originally posted by Dragonfly View Post
              More protein.

              Don't skip breakfast yet, your body hasn't adapted if it is hard to skip breakfast.

              Second getting your vitamin D levels up to sufficiency.
              Now that I think about it, one day when I had nothing but meat for breakfast and lunch I felt much -much- more satiated for the day. I will try that. I remember that I went 10 hours without eating and didn't notice until my girlfriend reminded me we should eat supper.

              My vitamin D should be good. I'm outside at -least- 12 hours a week, a minimum. It's not direct sunlight exposure though, a lot of it is in shady areas. Maybe I should work on direct exposure for shorter periods if possible?

              Thanks so much guys, this is helping me out quite a bit.

              Comment


              • #8
                Magnesium supplementation will help your sleep. Try 400-600 mg Magnesium Citrate 1 hour before sleeping. Most of us are deficient. It will help balance your blood sugar levels, too.

                You really need to get your D levels tested to see if you are sufficient. Many folks don't get enough from sun, depending on their latittude, age and complexion.

                Direct exposure 10 am-2 pm until your skin just starts turning pink (while wearing a swimsuit--not shorts & a t-shirt.) is recommended.
                Ancestral Nutrition Coaching
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                • #9
                  I totally agree with john_e_turner_ii portion size has a lot to do with weight loss also cut out the almond nuts, they may be good for you but lots of calories in them. try cutting down on the quantity of eggs. It looks like you are really trying so keep up the good work

                  How To Lose Weight, Weigh Less, Diet Plans

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                  • #10
                    I'm thinking portion size aswell. If you are eating the same amounts as your pre 40 pound loss you may need to cut down a bit and see if there that breaks plateau. Maybe change things up with your exercise. How much more do you have to lose?
                    Last edited by Sue; 06-14-2011, 04:36 PM.

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                    • #11
                      Originally posted by Sue View Post
                      I'm thinking portion size aswell. If you are eating the same amounts as your pre 40 pound loss you may need to cut down a bit and see if there that breaks plateau. Maybe change things up with your exercise. How much more do you have to lose?
                      Thanks for the help everyone. I will be cutting portion size tomorrow. 1 egg in the morning, 1 egg (rather than 2) in the salad. I will remove the almonds as well. Overall all portions will be smaller.

                      I'm not sure the total amount I have left, but I'm thinking 15-20 pounds. Possibly 10-15.

                      Comment


                      • #12
                        Whoa! Your portions (and your total intake) look pretty small to me already!

                        Don't cut back protein, in any case. Eggs = protein. Reduce the fat slightly, if you really feel you need to.

                        It takes longer to lose the last 10-15 lbs (speaking from experience.) Lowering calories too much will just slow down your loss.
                        Ancestral Nutrition Coaching
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                        • #13
                          Originally posted by Dragonfly View Post
                          Whoa! Your portions (and your total intake) look pretty small to me already!

                          Don't cut back protein, in any case. Eggs = protein. Reduce the fat slightly, if you really feel you need to.

                          It takes longer to lose the last 10-15 lbs (speaking from experience.) Lowering calories too much will just slow down your loss.
                          Agreed. Definitely keep your two eggs for breakfast. Cut out the nuts.
                          Newcomers: If you haven't read the book, at least read this thread ... and all the links!
                          http://www.marksdailyapple.com/forum/thread17722.html

                          F/49/5'4"
                          Jan. 1, 2011: 186.6 lbs PBSW Mar. 1, 2011: 175.8 lbs
                          CW: 146.8 lbs
                          GW 140 lbs
                          A proud member of PETA: People Eating Tasty Animals

                          Comment


                          • #14
                            Originally posted by Dragonfly View Post
                            Whoa! Your portions (and your total intake) look pretty small to me already!

                            Don't cut back protein, in any case. Eggs = protein. Reduce the fat slightly, if you really feel you need to.

                            It takes longer to lose the last 10-15 lbs (speaking from experience.) Lowering calories too much will just slow down your loss.
                            Originally posted by belinda View Post
                            Agreed. Definitely keep your two eggs for breakfast. Cut out the nuts.

                            I'm so confused! Lol. Thanks guys, you seem to know what you are talking about.

                            But question, why would I be cutting out fat again? Isn't fat our friend?

                            Comment


                            • #15
                              Fat is our friend, for sure!

                              If you happen to be eating too many calories (and I don't think you are--but I'm not the expert on your body,) then reducing any added fat allows your body to use fat from body fat stores.

                              Honestly, you will have to experiment. I think that reducing your food intake is a bit premature.

                              I would suggest making the other suggested changes first. Give it 2-3 more weeks and then tinker more, if needed.
                              Ancestral Nutrition Coaching
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