Welcome to The Fast Diet › The official Fast forums › Body › Different approaches to intermittent fasting › fasting plateau
This topic contains 17 replies, has 9 voices, and was last updated by ormaman444444 2 weeks, 1 day ago.
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28 May 16
I do a 36 hour fast every 2 days and lost around 20 lbs in a week now i am at a plateau what should i do, i do not feel weak
i was around 279 and lost around 20 lbs and now im stuck on 256
Hi hue and welcome:
People that do not eat anything lose an average of about a pound a day. Your 20 pounds in a week was mostly water weight.
You have not hit a real ‘plateau’ – your body has lost most of the water weight it is going to lose and now you have to just wait for fat loss to occur.
So what you do is what you have been doing. Just keep on. Your weight will start to go down when it is ready to go down any more. But you cannot expect to continue to lose 20 pounds a week – given your eating pattern, about a pound and a half to two pounds a week would be about right. So over time that is what you should expect – including your initial 20 pound loss – so you will have more than one week where your losses are minimal. Or you might even go up a bit if you regain some of that water weight.
29 May 16
Have to agree with Sim, it would have been mostly water loss. Even if your TDEE was 3000+ and you didn’t eat anything for 7 days that would equate to a real fat loss of about 4-5 pounds. A real loss of 1-2 pounds is sustainable over the long term. I only lost on average 0.7 pounds over the course of 2015.
Stick with it and good luck.
sorry, lost around 20 lbs over “2 WEEKS” not 1 week
30 May 16
I lost 69 pounds (4.92 stone) from June 2015 to December 2015. I went from 253 (18 stone) to 184 (13 stone). Since then I’ve been fighting to lose more weight. I go up a pound or 2 and come back down a pound or 2. I haven’t given up. I even increased my exercise but I’m just not losing.It’s driving me NUTS. No weight loss in 5 months. This is a monster plateau. I’m really careful about my eating and the amount of water I drink. I don’t drink soda or juice. I don’t eat added salt, no sugar and no processed foods. Has anyone else been in this predicament and, if so, what did you do to turn it around. Thanks for any suggestions you can give me.
What about your simple carbs like pasta, bread, rice, potatoes? Are you still having those as part of your staple? Swap those out for fish/meat with salads. Do you eat breakfast cereals? If yes swap that for high fat low sugar yogurt or egg and bacon.
Have you decreased your TDEE inline with your weight loss?
How many days per week are you fasting and when do you eat on FDs?
Keep the carbs as low as possible without making yourself miserable, reduce the amount you eat on non FDs.
If you eat more than once per day on FDs change it to dinner only and if you are already doing that consider zero calorie FDs
Add another FD into your routine.
Because I’m a diabetic (well, pre-diabetic now) I rarely eat pasta, bread, rice or potatoes. I also don’t eat breakfast cereals or bacon. The only meat I eat occasionally is chicken and fish. The reason I don’t eat much meat is because I’m trying to keep down gout attacks. I have tracked my protein amounts that I get through other sources and I’m where I should be with that. I do eat low fat cottage cheese (1/2 cup) or low sugar yogurt (1/2 cup), but not every day. I’m at a loss.
Amazon, I was just reading about the TDEE because I didn’t really understand. I’ll have to look into it further. I fast 5 days. Okay, I’ll try that – changing to dinner only. What does FD stand for? Never mind. It stands for fast day. I’ll try that too.
I thank both of you for your feedback. (Amazon & bigbooty)
I give my few cents to this. You cannot obviously lower your calory intake endlessly, long term very low cal intake slows metabolism down. Fasting is working, but body adapts to every change and after few months weight stops to drop. If you eat below your TDEE you shouldn’t eat even less during feast days in order to lose weight, this is the same with lowering carbs, you cannot avoid it completely, but you are diabetic and it’s different.
If you do all things right, and don’t lose, you must change something. You have to also overeat sometimes to re-start your metabolism. If you follow the same pattern for a long time, you must change it in order to confuse your body. Try different approach with fasting, like two consecutive days, if you eat 500 Kcal during your fasting day, eat them after 24 hours and then continue fasting the next day and after another 24 hours 500 Kcal. Changing the schedule or pattern may help to re-start loosing weight. Fasting has health benefits at the first place and weight loss is just side effect of it.
Dr. Fung gives very good advises on losing weight especially for diabetics. Read these
questions and his answers, he is specialist. Here is the link:
You might be interesting in sections: “Weight Loss Problems and Intermittent Fasting” and “Intermittent Fasting and Type 2 Diabetes”
Thank you TrueMirror. I’ve been working up a new plan of action today and the info you provide will help greatly. I’m also going to check out that link you provided as soon as I sent this message.
Have to agree with truemirror. If your fasting for 5 days and eating normally for 2 then your body’s metabolic rate has slowed to a crawl. When you say you fast, is it zero cals or 500/600 cals? Id be swapping it to 2 days of zero cal fasting and eating normally up to your TDEE on the other 5 days. You want your body to not think its in diet mode so that your metabolic rate increase again. This may take a while.
31 May 16
On fasting days I was eating 500/600 calories, but I don’t think I was keeping good track of the amount. Yesterday signed up for a site where I can keep better track and yesterday I had 926 calories. It was a non-fast day and I just didn’t feel hungry to eat more. I don’t eat unless I’m hungry. Anyway, the good news is I weighed this morning and the scale finally budged (downward). I’ll be changing things up per everyone’s suggestions and keeping better track of calories also. I have written down everything I eat for almost a year but was estimating calories in my head. I better not count on my head anymore. And by the way, I sure do appreciate everyone’s help. Without it I feel like I’d still be “stuck”.
27 Jun 16
When we face a plateau, it seems that just happens to us and we will not lose weight
I began April 01, and looking at my numbers, I realized that these three months the weight loss followed a certain pattern, a week weight down and stopped two weeks and then repeats the loss and the plateau.
In three months gone 6 kilos, but many days the scale stop weight up, the important thing is to persist, even not losing weight my body is changing, becoming more defined, my clothes are looser now than when he was less weight.
Today another day of fasting and a lot of determination because I have a goal to lose another 15 Kilos.
Hugs to all of Brazil
21 Jul 16
What I find useful is a free app to track my weight. It’s called Libra. You put in your current weight and your goal weight, and it shows you the trend and forecasts the day you will hit your goal weight. I find it useful to focus on the big picture. With these fasting diets, weight fluctuates even more than it would if you were eating the same every day.
I’ve gained weight the past 2 days. I’m losing about 1/3 of a pound each week, which is very slow. But as long as the app shows me making progress I know all is well!
10 Jan 17
And to all who are interested
Still on plateau and WHOOSH
Keeping it all in perspective:
A STALL is defined as having lost no pounds and no inches in at least four weeks. Two days is not a stall. Two weeks is not a stall. It has to be at least four weeks. The reason anything less is not a stall is that sometimes your body just needs to take a break and adjust to the body fat you’ve already eliminated. This can take a few weeks. If it’s over four weeks, though, there’s probably something else going on, and you should examine your approach for ways you may be sabotaging your own progress. Too much protein? Not enough sleep? Food sensitivities (which, BTW, can develop at any time)? Stress (cortisol can be a huge problem for some people)? Carb creep? Too much processed food? Not enough fat? Hormone upheaval (as you eliminate fat – which is a metabolically active entity in its own right – your hormone balance shifts and can impact your progress)?
Any number of underlying factors can cause a stall/plateau. Stalls/plateaus can be a natural consequence of shifting hormones and metabolism as our bodies adapt to a different composition, resolving on their own with persistence. Stalls/plateaus can be the result of increasing muscle mass, so body composition is improving even though the scale isn’t budging. But, stalls/plateaus can also indicate that we’re dealing with an underlying issue we haven’t considered yet, like: sleep, high stress, undiagnosed autoimmune disease, adrenal fatigue, micronutrient deficiencies, overeating calorie-dense foods like nuts, or UNDER-eating calories. It’s important to consider all of these possibilities and correctly address the underlying causes for sustainable elimination of body fat.
A PLATEAU occurs when you’ve been stuck at the same weight for a couple of weeks, but less than four. A plateau is extremely annoying, frustrating, discouraging, irritating, aggravating, bothersome, troublesome, disturbing and vexatious. It’s also perfectly normal and healthy, and is going to happen every now and then. Again, it’s your body adjusting to the fat that it has already eliminated, or to an increase in exercise, or a reaction to some transitory variation in your diet. Fuss and fume and gripe and whine, but don’t sweat it. And if you were eliminating body fat before the plateau, DON’T CHANGE WHAT YOU ARE DOING! If it worked last week, and the week before, it will probably continue working in a couple more weeks. Save the tinkering for a true stall.
A POST-INDUCTION (fancy term for any significant drop in dietary carb levels) STALL is just what it sounds like, except it’s really a plateau instead of a stall. Remember how much scale weight you lost the first couple of weeks of eating CLEAN lower carb Paleo? 5 or 10 pounds in a couple of weeks, more for some people? 5% or more of your body weight is not unusual, though some of it is the release of water you’ve been retaining for the purpose of processing carbs and responding to inflammation. That’s a big change for your body to get used to! With that big of a change, it may call a halt to the whole process while it figures out whether everything is ok. Your body needs time to come to come to the conclusion that it is still being fed appropriately, and that there are no new health issues to worry about. Also remember, your fat cells don’t go away. As they release fat, they replace it with water in order to reserve the storage space should you lose your mind and go back to eating higher carbs… the body is efficient that way (also why you can lose inches, but not weight on the scale… water is heavy but does not take up as much room as does fat). After a couple of weeks, when they realize that the storage space really is no longer required, your fat cells will respond accordingly. Which leads us to our last definition….
A WHOOSH is a big, sudden drop in scale weight, usually after a plateau. You may wake up one morning and find that you’ve lost 2 or 3 pounds overnight. Congratulations! You’ve just had a visit from the Whoosh Fairy! The fat cells finally decide that it’s ok to collapse completely and let go of the water/space they’ve been hording ‘just in case’. Your elimination of body fat should resume, but probably at a slower rate than during the first few weeks. Some people are slow but steady, and others are habitual ‘whooshers’.
This overall process will continue in one stage or another as long as you stay with LCHF, and are working on eliminating body fat. You’ll eliminate for a while, and then suddenly, without anything else changing, you’ll be stuck. You’ll be frustrated and annoyed and aggravated, and you’ll whine and gripe and complain, and you’ll want to change something, but it probably won’t matter what you change because your body needs time to adjust and find its way through the process. The elimination of body fat isn’t a linear relationship to the variables in play, however if you trust the overall process, you’ll be more successful in the long run, than if you are constantly tweaking the variables.
13 Feb 17
Plateaus are normal. Stay focused on your success
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