Major plateau in weight loss on LCHF

[Barlow63]

Although I started LCHF for my blood sugars I was told that weight loss would be a part of it. In the first 4 weeks I lost approximately 1kg per week and for the last 5 weeks I have remained somewhere in the 69kg range without ever dipping below.
I've read articles on what might be causing this plateau and have made small adjustments but can't seem to get it to come down.
In this 9 weeks I have completely cut out my novorapid with meals, halved my toujeo to 30 units but remain on Victoza 1.8.
I am very, very pleased with the effect on my blood sugars and I feel a bit greedy hoping for weight loss too, but I am a bit demoralised
I play a lot of sport and have been told that when on insulin you need to still have carbs when expending so much energy so I eat an apple, surely that can't be making the difference can it??

 

[SunnyExpat]

Are you eating too much fat?

You need to watch the calories.
How many calories are you eating every day, or can you post up a typical days food?

 

[Barlow63]

I have a coffee with full fat milk every morning, first thing.
If I'm playing sport I eat breakfast, usually egg (scrambled or fried) with bacon and fried tomato
Lunch is nearly always a salad with either ham, goats cheese, cottage cheese or grilled chicken.
Supper is protein - homemade burgers, roast chicken, chicken curry etc - with green vegetables, nearly always including broccoli. Almost every evening I have strawberries with extra thick double cream.
When playing golf I eat an apple.
That's pretty much it. I thought I was supposed to eat lots of fat, I was thinking maybe I don't have enough fat?!?


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[SunnyExpat]

It does come over that way unfortunately.

If I eat fat, I get fat. The only way I can ever lose weight is to eat less.
Personally, I'd work out the calories, you'll get a shock.

 

[Brunneria]

Hi and welcome.

I have the same issue. I lost weight initially when I switched to very low carb and high fat - which delighted me, and STILL delights me.

But then my weight plateaued despite a whole variety of adjustments.

However, recently I feel I have made some progress.
Susan Hallberg (obesity specialist, with several videos posted on you tube, all of which are excellent) says 'you are as fat as your insulin resistance makes you be', and suggests the answer is to drop insulin resistance via diet and exercise.
- well as mentioned above, that only worked so far, for me.

Then Jason Fung talks about intermittent fasting, and how that, combined with low carbing, will tackle your background insulin production.
- because apparently we have background insulin which is released all the time, and then spikes of insulin when we eat carbs.
- both drive up insulin resistance,
- only the spikes are reduced by cutting carbs. if your background insulin resistance remains high, then you will continue to have raised insulin resistance, but if you can lower your background insulin resistance then your weight loss will happen (sometimes slowly, but it WILL happen).

I found that intermittently fasting for 16 hours, and eating in an 8 our window was ineffective for me, but that 24 hour fasts worked much better, and are reducing my insulin resistance every time. OF course, the effect is only temporary, but during that low IR window, I find the weight loss is happening. Slowly.

Hope that helps.

You can find most of Jason Fung's information here, if you are interested in reading further.
https://intensivedietarymanagement.com/
and this video explains the background insulin thing much better than I have.

 

[Barlow63]

It does come over that way unfortunately.

If I eat fat, I get fat. The only way I can ever lose weight is to eat less.
Personally, I'd work out the calories, you'll get a shock.

Thanks, I will do, hopefully I won't be too shocked! I thought calories weren't that important on LCHF, there a lot of conflicting information out there.


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[SunnyExpat]

I think you need to ask actually how much food those telling you that eat.
Some fast, some eat in short windows only, most tell you they feel full very quickly.

And ask if they are trying to lose weight, gain weight, remain the same etc.
(Also what their own targets are)
I went from morbidly obese to normal, but only by being severely calorie deficient.
Too many calories, of any type, and it soon piles back on.

 

[Barlow63]

Hi and welcome.

I have the same issue. I lost weight initially when I switched to very low carb and high fat - which delighted me, and STILL delights me.

But then my weight plateaued despite a whole variety of adjustments.

However, recently I feel I have made some progress.
Susan Hallberg (obesity specialist, with several videos posted on you tube, all of which are excellent) says 'you are as fat as your insulin resistance makes you be', and suggests the answer is to drop insulin resistance via diet and exercise.
- well as mentioned above, that only worked so far, for me.

Then Jason Fung talks about intermittent fasting, and how that, combined with low carbing, will tackle your background insulin production.
- because apparently we have background insulin which is released all the time, and then spikes of insulin when we eat carbs.
- both drive up insulin resistance,
- only the spikes are reduced by cutting carbs. if your background insulin resistance remains high, then you will continue to have raised insulin resistance, and your weight loss will happen (sometimes slowly, but it WILL happen).

I found that intermittently fasting for 16 hours, and eating in an 8 our window was ineffective for me, but that 24 hour fasts worked much better, and are reducing my insulin resistance every time. OF course, the effect is only temporary, but during that low IR window, I find the weight loss is happening. Slowly.

Hope that helps.

You can find most of Jason Fung's information here, if you are interested in reading further.
https://intensivedietarymanagement.com/
and this video explains the background insulin thing much better than I have.

This is really interesting, thanks very much, his video is laborious but when he got to the point it was worth it. I will definitely go to Jason Fung and check it out.
Thanks so much x


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[AtkinsMo]

I absolutely disagree with @SunnyExpat but then that is nothing new. In his case he has to severely restrict calories of all sort, for the vast majority of LCHF people, that is simply not the case. I would recommend a book by Phinney and Voleck 'The Art and Science of Low Carb Performance'. This will set your mind at rest about why you do not need extra carbs in order to exercise, and you will feel more confident eliminating your apple. When you are properly ketone adapted, the ketones will be the perfect fuel source for your muscles. That Apple is an extra 16 carbs a day, just eliminating that may kick start your weight loss. Be prepared for slow and sustained weight loss (half a kilo a month would be great). With the health benefits of your lowered BG , take each tiny loss as a bonus. Slow and steady wins the race. I lose about 3kg A YEAR. But I regard that as a huge achievement. Change your mindset, don't reduce your calories, you need a diet that you can easily maintain for life, because it is inherently tasty, healthy and satisfying.

 

[Barlow63]

Thank you AtkinsMo, I must say that I instinctively align myself with your view based on all I have read and heard. I will get the book as this way of eating feels like a lifetime's commitment and one I am happy to maintain.
I hope I will feel differently about my apple! I've had so many years of being told to pre load carbs for exercise that it's hard, whilst still taking insulin, to change that mindset and trust the new way of living.


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[AtkinsMo]

And of course, one of the principal experts in Sports Nutrition, who produced much of the evidence on which 'Carb Loading' was based has completely changed his opinion and is now the biggest LCHF advocate, Tim Noakes. He is now doing research on LCHF with Endurance athletes, but Phinney and Voleck really are the masters in this field. There are some great YouTube videos by all 3 on this topic, till your book arrives. Good luck (and of course keep a close eye on blood sugars when you first drop your apple)

 

[Barlow63]

Thanks a lot


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[lovinglife]

I have to watch my calories as well as my carbs- I didn't at first but definitely have to now - I have about 12-1300 cals mon to fri and about 1500 at the weekend - I don't eat much saturated fat but eat lots of avocado, olive oil not much dairy and a few nuts - not peanuts they push my bs up and stall my weight loss - usually walnuts and almonds on my salads - do you drink alcohol? I have found it great for my bs but lethal for weight loss -

 

[Kristin251]

I agree with @lovinglife. I need to keep carbs under 20 regardless of activity. Above ground veggies onLy I also need to keep saturated fat low as well as dairy. Dairy is a well known weight staller. Most of my fat is mono/ plant fat. Loads of avocado, some mayo, olive oil, nuts, pumpkin seeds ( no peanuts here either) too. Jan of any food will stall weight for me.
As @SunnyExpat said, who is saying all this food is fine and you won't gain? What are their goals, what do they weigh, how are their lipids ? I'm sure some people can do it but not all.
I cut fat about 2 months ago and subsequently cut insulin in half and lost 7 pounds in 2 weeks. I do not need to lose anymore, maybe even gain one or two. I would estimate my calories to be around 1000 but all very high quality food. I like quality over quantity. I have never needed lots of calories. My diet is 5% carbs 15% protein and 80 % fat. However the majority of my fat is avocado, olive oil and mayo.
Another thing that can stall weight loss and raise bs is excess protein. We only need enough for maintenance and repair.

Just things to consider....

 

[Kristin251]

I have a coffee with full fat milk every morning, first thing.
If I'm playing sport I eat breakfast, usually egg (scrambled or fried) with bacon and fried tomato
Lunch is nearly always a salad with either ham, goats cheese, cottage cheese or grilled chicken.
Supper is protein - homemade burgers, roast chicken, chicken curry etc - with green vegetables, nearly always including broccoli. Almost every evening I have strawberries with extra thick double cream.
When playing golf I eat an apple.
That's pretty much it. I thought I was supposed to eat lots of fat, I was thinking maybe I don't have enough fat?!?


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Relooking at your menu it does not look like you are eating tons of fat. However the type of fat can make a difference. Maybe tweak by switching out dairy for avocado. I eat a whole one a day. In fact half of one is my breakfast.
Also perhaps lower your fruit Intake. If you have fat on your body, your body will be happy to turn that into ketones and burn that for fuel. Many of us need to stay under 20 carbs a day or we gain. Even lettuce has carbs. With tomato, broccoli, lettuce, cheese, Apple, steawberry you are well over 20. If it were me I would reduce carbs and eliminate dairy completely for a week and see what happens. Have some avocado or a few nuts instead of fruit. Or just skip the cream on the strawberries. If you need cream in your coffee unsweetened vanilla almond milk is good. Also look at your protein intake
I feel your frustration when you can't figure out what's doing it

 

[AtkinsMo]

I am confused @Kristin251 you say that you would like to regain 2lbs, so why then do you avoid dairy in order to not stall weight loss? Maybe it's for another health reason, many people are intolerant to dairy and have to exclude it, but if you don't have to, and you enjoy it, why would you want to?

Not all of us want to follow a very strictly restricted diet, many of us want to eat in a way that is enjoyable, on occasions even decadent, and if we can do that in a way that still lowers blood sugars (the primary goal) - what is the problem? Eat your strawberries and cream @Barlow63 , in small quantities the strawberries will not spike your blood sugar and the cream will do you no harm at all. Enjoy your new diet, enjoy your new found reduced blood sugars and enjoy your life!

 

[Kristin251]

@AtkinsMo , yes intolerant. I only suggested the dairy and lowering carbs because the op wants to lose weight. If that is not any issue, then have at it. As for weight loss that is what I would need to do so I was just sharing my experience and offering suggestions. Dairy is a huge weight loss staller for many so worth a try of weight loss is a goal

 

[lovinglife]

I don't like dairy much - I don't have a very restricted diet - today I have had bacon mushrooms eggs 1 slice of burgen, chicken and avocado salad with mayo and walnuts, lamb curry with cauli rice and green beans - still have 250 cals left for light supper - may have a jelly and creme fraiche with my coffee now - not restricted or deprived but portion controlled which I find I have to do now to keep off the 12st I have lost

 

[AtkinsMo]

@lovinglife I suppose the difference is, I don't count calories at all, but then again I don't need to because I eat to my hunger and I must be a lot less hungry than you. I understand that LCHF doesn't work for everybody as an appetite suppressant, but it does for me and I believe that it works for most.

On a typical day I eat a 2 egg omelette, fried in butter, with bacon, tomato, mushroom, cheese. Lunchtime a good strong espresso with one square of 85% chocolate ands good dollop of double cream. Evening, any old meat, fish, with any old green veg sautéed or a salad, dressed. Nothing else. And I'm always satisfied, I could literally get each of my two meals a day on a side plate. On Sunday's I have a lazy 'full English' and special days I have more special food, but different food, not necessarily more food. But my food quantities have decreased over time because my appetite has reduced. I never attempted to restrict quantities, or get obsessed with measuring and weighing - and when I first started LCHF I ate as much as I did before, and it still worked. I'm 6 years in now and it's effortless. Most days I have a couple of glasses of red wine.

After a lifetime of yo yo dieting, low calorie and low fat, when I was always hungry, for me LCHF has been the magic bullet that completely broke me out of that cycle and of course, normalised my blood sugars totally.

Hopefully, we all find a path that works for us, I am glad you have found yours and it is clearly totally successful, but for many, probably the majority of people, standard LCHF will work perfectly well without tweaks and restrictions and it is good not to worry about everything, certainly at first. Very tight carbs, moderate protein, unrestricted fats is easy to implement and easy to understand.

 

[lovinglife]

Don't understand your statement that you must be a lot less hungry than me? What does that have to do with anything? I eat differently from you but we have the same goal do we not? I eat every 5 hrs with a small snack at 9 0clock - I can be up all night tending to my son with special needs so I need the snack other wise I probably wouldn't cope - I agree with you we have to find a lifestyle that suits us and we both seem to have done that - well done on your 6 years I'm 7 years in and love the way I eat - my life has changed beyond measure and that's the aim for all of us no matter how we achieve it


Wanted to add that yes I totally agree with you that the standard LCHF works for most - it worked for me for my first 3 stone off but then I stalled terribly and had to adjust my fats down a bit as well as my protein - my original reply was to OP who is experiencing a stall - everybody in the thread has made salient points as to maybe why - hopefully one will work for them