If you have been on a low carb diet for an extended period of time and lost a significant amount of weight then you have encountered the dreaded “stall” or “plateau”. These stalls can be hard to deal with and very discouraging. Many people just give up on the low carb way of eating after stalling for a period of time. In this article I will outline some popular methods for overcoming these stalls and my own approach to them.
I personally seem to stall about every 10 pounds of weight loss and until recently they would last approximately 2 weeks and then take off like a rocket. After a year and a half on a low carb diet, I have been stalled for a month and a half. I have tried restricting carbs further and reducing calories to no avail…But I have a plan! Before I get to my plan, below is a list of stall breaking techniques that might help you:
1. Drink a lot more water. Cold water burns calories and helps to flush your body of undesirable material, you may be dehydrated.
2. Stop drinking diet cola. This one got me through a stall, for some reason it can hold people back.
3. Don’t eat too late. Try toa void eating within 4 hours of bedtime.
4. Count every carb. Make sure you aren’t eating more carbs than you think you are. Some carbs may be sneaking in without you knowing it. A food diary can be helpful here. I know almonds got me one time.
5. Try the Fat fast. Consume 1000 calories per day, 90% of which come from fat.
7. Eat more. You may need to increase your caloric intake to get your metabolism moving.
8. Have a cheat day. You have to be careful here, don’t go crazy, and get right back on it!
9. Have More Low Carb Veggies
10. Avoid Salt. You may be retaining water, eliminating salt from your diet can help with this.
I have decided to break my stall through number 6, exercise. My plan is to start P90X in 3 weeks. I have done P90X in the past and lost weight, this will be the first time I have tried it while on a low carb diet. I am certain it will jump-start my weight loss again.
I am going to add an excercise category so you all can follow my progress on P90X and see if it is right for you.