Plateau of Doom

[MrNice]

Hey all,
New member here! (Introduced myself in the introduction forum). I'm doing an "atkins-like" diet that I've done before which helped me lose 40 lbs. Well, I'm trying again and here's a rough overview of what's happening:

Week 1 - approx. 0 carbs/day medium exercise ... Lost 8 lbs
Week 2 - approx 2 carbs/day heavy exercise ...Gained 0.6 lbs
This weekend - 20~30 carbs/day no exercise ... Lost 0.7 lbs

So, for a whole week I stayed the same and gained .6 total. That was one of my best weeks! I didn't cheat myself at all, and I did heavy exercise. It was a downer considering last time I did this diet I remember hitting a plateau at like 30lbs not 8! So, this weekend I finaly pushed it a bit. I ate 20-30 carbs a day and at one point even ate chicken parm at a restaraunt (no bread though....just the dish). However, I seemed to have actually finally lost weight when I added carbs back in. Do you guys think that too little carbs could have been my problem? I suppose a "change in my body" was what was needed to lose the .7 lbs. I also have been eating a lot more (due to being discouraged, I actually ate less in the week that I gained).

So what do you think might have happened? As a side issue I wanted to point out that I have been drinking diet coke and other diet drinks....but that has been consistant from day 1 (nothing changed into week 2). Maybe that's contributing towards it? I'm starting to drink more water now in hopes that it was the diet coke slowing me down. Any advice would be appreciated. Glad to be a part of the community, thanks!

*EDIT* - Pause of Doom..sorry!

[Jarrod]

Re: Plateau of Doom

The heavy exercise caused you to lose fat and add muscle. Muscle is much more dense than fat so your measurements should have shrunk but not necessarily your weight.

This is a very good result, by the way. If you continue with the heavy exercise it will help you look and feel that much better once your physical conditioning plateaus and the fat still continues to come off. There will be toned muscle underneath!

[not2late]

Re: Plateau of Doom

Hey all,
New member here! (Introduced myself in the introduction forum). I'm doing an "atkins-like" diet that I've done before which helped me lose 40 lbs. Well, I'm trying again and here's a rough overview of what's happening:

Week 1 - approx. 0 carbs/day medium exercise ... Lost 8 lbs
Week 2 - approx 2 carbs/day heavy exercise ...Gained 0.6 lbs
This weekend - 20~30 carbs/day no exercise ... Lost 0.7 lbs

So, for a whole week I stayed the same and gained .6 total. That was one of my best weeks! I didn't cheat myself at all, and I did heavy exercise. It was a downer considering last time I did this diet I remember hitting a plateau at like 30lbs not 8! So, this weekend I finaly pushed it a bit. I ate 20-30 carbs a day and at one point even ate chicken parm at a restaraunt (no bread though....just the dish). However, I seemed to have actually finally lost weight when I added carbs back in. Do you guys think that too little carbs could have been my problem? I suppose a "change in my body" was what was needed to lose the .7 lbs. I also have been eating a lot more (due to being discouraged, I actually ate less in the week that I gained).

So what do you think might have happened? As a side issue I wanted to point out that I have been drinking diet coke and other diet drinks....but that has been consistant from day 1 (nothing changed into week 2). Maybe that's contributing towards it? I'm starting to drink more water now in hopes that it was the diet coke slowing me down. Any advice would be appreciated. Glad to be a part of the community, thanks!

Dr. Atkins defined a weight loss plateau as 4 consecutive weeks without the loss of pounds or inches. So not losing pounds on week 3 isn't a plateau at all.

[Slapshot]

Re: Plateau of Doom

The heavy exercise caused you to lose fat and add muscle.

I respectfully disagree since he doesn't mention any strength training and I'm assuming most of his exercise is cardio. Also, it's a myth that someone three weeks in isn't showing a loss on the scale because they must be "gaining muscle". It's very difficult to gain a poun of muscle (think weeks of intense resistance training). I used to subscribe to the self-delusion that my stals were because I was lifting w eights. Once I researched the physiology of building muscle, I was sorely disappointed that I was wrong all these years.

[liv]

Re: Plateau of Doom

It is hard to tell you what is going one because here we do Atkins by the book. So we eat some carbs from the very beginning. They do not hinder ketosis or weightloss. And with some people because veggies add nutrients, probably help them lose more weight. The body likes nutrients.

Did you start your weightloss at the same weight as last time?

[MrNice]

Re: Plateau of Doom

Thanks for the replys guys! I should rename this thread "Pause of Doom" since it's only a Pause and not a plateau (I'm learning as I go along...bear with me! hehe).

Some facts:
- I have been doing cardio and some muscle training as well (not a whole lot of muscle training though)
- I started 5 years ago at 225 lbs. (dropped to 185) This time, I'm starting at 240 lbs.
- I haven't eaten any vegetables on my first two weeks.

[Momtofour]

Re: Plateau of Doom

Why aren't you eating vegetables?

[MrNice]

Re: Plateau of Doom

I haven't eaten vegetables because the first two weeks I wasn't closely following the atkins diet as much as my "own version". I'm definitely up for eating vegetables now. I'm still currently reading the 2002 atkins book and I look forward to making the transition into the real diet.

I am also starting to drink water today in a more significant manner than the past 2 weeks. No more diet soda for now. Unfortunately, I gained the 0.7 back this morning when weighing in (I realize the body fluctuates...but it's getting a bit frustrating now that it's been 9 days since I've noticed a real losing pattern or any kind).

[not2late]

Re: Plateau of Doom

I haven't eaten vegetables because the first two weeks I wasn't closely following the atkins diet as much as my "own version". I'm definitely up for eating vegetables now. I'm still currently reading the 2002 atkins book and I look forward to making the transition into the real diet.

I am also starting to drink water today in a more significant manner than the past 2 weeks. No more diet soda for now. Unfortunately, I gained the 0.7 back this morning when weighing in (I realize the body fluctuates...but it's getting a bit frustrating now that it's been 9 days since I've noticed a real losing pattern or any kind).

you do realize that when you start Atkins, you won't get the same results as the people who didn't spend two-three weeks doing a low carb Fake-kins.

[MrNice]

Re: Plateau of Doom

you do realize that when you start Atkins, you won't get the same results as the people who didn't spend two-three weeks doing a low carb Fake-kins.

Would you care to elaborate? I'm not sure I understand what you are saying and how it relates to my transition. I never did mention my expectations of after I make the switch to the Atkins diet. I don't expect to lose an average of 10 lbs over the next 2 weeks or anything. I think that "first week" is already done for me.

Also, I wasn't under the impression that going though another diet (non-Atkins) was such a bad thing! I guess the term "Fake-kins" applies to me then. I figured it was better than nothing, and I didn't realize what the Atkins diet was about in full. All I know is that last time I had done what I'm doing the past 2 weeks, I lost 40 pounds relatively quickly. So, this time I'm willing to do it different...just need to read up more and take it one step at a time.

*EDIT* Also, after re-reading I was wondering what your suggestion is then since I'm now transitioning from the other diet to Atkins. Thanks.

[liv]

Re: Plateau of Doom

I haven't eaten vegetables because the first two weeks I wasn't closely following the atkins diet as much as my "own version". I'm definitely up for eating vegetables now. I'm still currently reading the 2002 atkins book and I look forward to making the transition into the real diet.

I am also starting to drink water today in a more significant manner than the past 2 weeks. No more diet soda for now. Unfortunately, I gained the 0.7 back this morning when weighing in (I realize the body fluctuates...but it's getting a bit frustrating now that it's been 9 days since I've noticed a real losing pattern or any kind).

So you may be a bit stuffed up. Have you had much for bms?
Did you start veggies yet?
Good job on reading Atkins. Once you start adding the veggies we can find out if your fat ratio is OK so you get into ketosis. It will work out hang in there. Good job on cutting out the soda.

[MrNice]

Re: Plateau of Doom

Thanks liv....I really appreciate the positive feedback. I have started veggies today in the form of Broccoli and some cucumbers (not a whole lot though).

In regards to ketosis...I'm thinking I'm definitely in ketosis (corect me if I'm wrong). I have a significant amount of dry mouth lately and I have a metallic taste in m mouth.

Lastly, excuse my ignorance...but what are you referring to with BMS?

Thanks

*EDIT* The site says escarole is OK and 0 carb. I didn't read any more into it...but am I allowed to have a fairly high amount of Escarole if I wanted to? Aside from the gas I may attain of course, I'm hoping it's harmless as I love it

[liv]

Re: Plateau of Doom

Bowel movements
I think what you are experiencing is very normal. Scale does fluctate a bit. So hang in there.

[mitzimarie]

Re: Plateau of Doom

*EDIT* The site says escarole is OK and 0 carb. I didn't read any more into it...but am I allowed to have a fairly high amount of Escarole if I wanted to? Aside from the gas I may attain of course, I'm hoping it's harmless as I love it

Hmm... what site are you using for carb counts? While the carb count for escarole is low, I doubt that it is zero.

About amounts - the 2002 edition of DANDR states that we can have 2 cups of Salad Veggies and 1 cup of Other Veggies, or 3 cups of Salad Veggies... even if you pick veggies with very low carb counts, the 3 cups rule stays in effect for Induction.

Here is a list of the Acceptable foods:

Acceptable Foods

These are the foods you may eat liberally during Induction:
all fish, all fowl, all shellfish, all meat, all eggs

*Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.

**Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats and some fish may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.

OTHER FOODS THAT ARE ACCEPTABLE DURING INDUCTION

Cheese
You can consume three to four ounces daily of the following full-fat, firm, soft and semi-soft aged cheeses*, including:

cheddar
cow, sheep and goat cheese
cream cheese
Gouda
mozzarella
Roquefort and other blue cheeses
Swiss
*All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate. Note that cottage cheese, farmer's cheese and other fresh cheeses are not permitted during Induction. No "diet" cheese, cheese spreads or whey cheeses are permitted. Individuals with known yeast symptoms, dairy allergy or cheese intolerance must avoid cheese. Imitation cheese products are not allowed, except for soy or rice cheese but check the carbohydrate content.

Vegetables
You can have two to three cups per day of:

alfalfa sprouts
daikon
mushrooms
arugula
endive
parsley
bok choy
escarole
peppers
celery
fennel
radicchio
chicory
jicama
radishes
chives
lettuce
romaine lettuce
cucumber
moche
sorrel
These salad vegetables are high in phytonutrients and provide a good source of fiber.

Other Vegetables
You can have one cup per day of these veggies if salad does not exceed two cups. The following vegetables are slightly higher in carbohydrate content than the salad vegetables:

artichoke
celery root
pumpkin
artichoke hearts
rhubarb
asparagus
chard
sauerkraut
bamboo shoots
collard greens
scallions
dandelion
snow peas
bean sprouts
dandelion greens
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli rabe
kale
summer squash
brussels
kohlrabi
tomato
bean sprouts
leeks
turnips
cabbage
okra
water chestnuts
cauliflower
onion
zucchini
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.

Salad Garnishes

crumbled crisp bacon
grated cheese
minced hard-boiled egg
sauted mushrooms
sour cream

Spices
All spices to taste, but make sure none contain added sugar.

Herbs
basil
garlic
rosemary
cayenne pepper
ginger
sage
cilantro
oregano
tarragon
dill
pepper
thyme
For salad dressing, use oil and vinegar (but not balsamic vinegar, which contains sugar) or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine.

Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.

Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a serious health hazard. (Some nonhydrogenated margarines are available in health-food stores.)

You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.

Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM will interfere with fat burning and derail your weight loss.

Artificial Sweeteners
You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda), saccharin, cyclamate and acesulfame-K. Natural sweeteners ending in the suffix "-ose," such as maltose, fructose, etc., should be avoided. However, certain sugar alcohols, such as maltitol, do not affect blood sugar and are acceptable.

Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. The Food and Drug Administration (FDA) has removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Science's statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low.

We discourage the use of aspartame (marketed as NutraSweet and Equal) because of clinical observations that it slows weight loss in certain individuals. The FDA has approved the herb stevia for use only as a supplement, not as a sweetener.

The Atkins preference, however, is sucralose (Splenda), the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar. It has been used in Canada for years, and the FDA recently approved it after reviewing more than 100 studies conducted over the past 20 years. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don't forget to include the amount in your daily totals.

Acceptable Beverages
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:

Filtered water
Mineral water
Spring water
Tap water
Additionally, you can have the following:

Clear broth/bouillon (not all brands; read the label)
Club soda
Cream, heavy or light (limit to two to three tablespoons a day; note carbohydrate content)
Decaffeinated coffee or tea*
Diet soda made with sucralose (Splenda); be sure to count the carbs
Essence-flavored seltzer (must say "no calories" and should not contain aspartame)
Herb tea (without barley or any fruit sugar added)
Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three tablespoons
*Excessive caffeine may cause unstable blood sugar and should be avoided by those who suspect they are caffeine dependent. Everyone should try to avoid caffeine. Grain beverages (coffee substitutes) are not allowed. Alcoholic beverages are also not permitted during Induction; those low in carbohydrates are an option, in moderation, in later phases.

Special Category Foods
To add variety, each day you can also eat 10 to 20 olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods.

[Alexa]

Re: Plateau of Doom

Hey well done on making positive changes to your diet, even though it's taken a little long to add the veg.

I amazed you could not eat veg for so long! You'll probably find it a bit more varied now.

Just out of interest what is escarole?