Low Carb Diet Plateau

From LoveToKnow Diet

It seems like everyone eventually hits a low carb diet plateau where you just can't seem to lose any more weight no matter what you do. This reaction is pretty normal as you adjust to weight loss, but here's the scoop on what could be happening, why and what to do about it.

Getting back to basics can help you over a plateau.

Is it Really a Plateau?

First, we need to define our terms. A low carb diet plateau is a time from a couple of weeks to a month or more where you're not seeing any weight loss or any change in measurements.

That's a big key. Sometimes people just pay attention to the numbers on the scale and think nothing's going on in their bodies because the number is staying the same. However, you might weigh the same amount and still be losing inches on your waist, hips, thighs or other places.

It's really important to take a set of "before" measurements and to check in every few weeks to see what progress you're making beyond the scale. You might also be able to feel the difference if your clothes are feeling a little looser or just fitting better.

Also, you could be losing fat but gaining muscle, which weighs more. If you've been working out regularly and feel like you're in a weight loss plateau, it could be because you're bulking up in muscle. You might even find yourself gaining a little weight, but as long as it's muscles, it's good weight to have.

What Causes Plateaus?

OK, so you've determined you really are in a low carb diet plateau. Why is this happening to you?

First, don't take it personally. Plateaus happen to just about anyone, especially those who are trying to lose a lot of weight. For low carb dieters, a big culprit is eating too many carbs. Some people can handle more carbs than others. Some people need to stay in or close to phase one levels the whole time they are losing. Play with the amount of carbs you are eating to see if that helps.

You might also be getting some hidden carbs in foods you wouldn't think about as being high carb, so start scouring ingredient lists to make sure you're not overdoing it.

Other things that might cause a plateau include:

Undereating: it may not seem to make sense, but your body considers a lack of calories as a reason to store up fat, meaning you won't lose weight if you aren't eating enough.
Overeating: this makes a lot more sense. If you're consuming too many calories and not burning them, you won't lose weight.
Not enough exercise: this in particular pairs with overeating to cause many weight loss stalls.
Not drinking enough water: hydration is key to many body systems, and it actually helps with the breakdown of fat as well. If you're in ketosis you really need water to flush the ketones out of your system.
Some medications and food intolerances can also lead to weight loss plateaus.

Getting Over the Low Carb Diet Plateau

Now that we've got a better idea of what causes plateaus, let's find a way to get over them as quickly as possible. In short, it is helpful to go back to the basics of good nutrition and good dieting behavior to get back on the weight loss track.

Make sure you're eating enough, but not too much. Food is fuel, and you'll need it to keep your metabolism high. Remember to eat every four or five hours, and always include something with protein every time you eat.
Check on your carb situation and cut back if you've been eating more carbs than normal lately.
Avoid carbs before bed. The insulin produced by your body when you eat carbs will actually inhibit your ability to burn fat while you sleep.
Get plenty of water. At least eight glasses a day is recommended, more if you are working out a lot.
Keep exercising. If you haven't been exercising, start. Adding muscle is a great way to burn more calories even when you're just sitting around.
Start a food diary. There is no better way to be accountable about what and how much you are eating than to write it all down.

These tips should help you turn that dieting plateau into a smooth downhill glide.

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