How do I get off a diet plateau?

My system has gone into starvation mode and weight loss has stopped.
(Just as warned.) Question now is how do I kick start it again?

Stats for last month – averages per day:
Calories 705
Protein 35 g
Carbohydrates 89 g
Fats 20 g
Cholesterol 58 mg
Sodium 613 g
Fiber 14g
Potassium 1092 g

Of the macro nutrients this is 24% protein, 62% carbs and 14% fats
(mostly mono and polyunsaturated)

Weight was 200 lbs 3 months ago, fasted down to 190 then started diet
initially at under 1200 cals/day. Weight plateaued at 175 and won’t
budge. I want another 10 lbs drop.

What am I doing wrong?

Mal

On Sep 4, 2:24 pm, Mal wrote:
What am I doing wrong?

705 calories per day on average over a month is too low. I've been
told that it's hard to get the needed nutrients below 1100 calories
per day.

You may very well be burning protein (muscle) instead of fat at this
point.

Even if you're not exercising at all you should probably be burning
(assuming non-starvation mode) about 2,100 calories (12*175).

You should ask a doctor, but I would recommend 1,500 calories per day
and moderate exercise.

I've lost 2 lbs per week like clock work, all the way from 270 lbs to
now 184 lbs, averaging about 2,000 calories per day with 30-60 minutes
of combined cardio/weights 3 times a week or so.

Anders - http://myroadtofitness.blogspot.com/

In politics, a diet is a formal deliberative assembly. So, first you table
the meeting of the diet, then you base jump off the edge of the plateau.


"Mal" wrote in message
news:w2kDi.2705$tY2.1417@trndny01...

My system has gone into starvation mode and weight loss has stopped. (Just
as warned.) Question now is how do I kick start it again?

Stats for last month – averages per day:
Calories 705
Protein 35 g
Carbohydrates 89 g
Fats 20 g
Cholesterol 58 mg
Sodium 613 g
Fiber 14g
Potassium 1092 g

Of the macro nutrients this is 24% protein, 62% carbs and 14% fats (mostly
mono and polyunsaturated)

Weight was 200 lbs 3 months ago, fasted down to 190 then started diet
initially at under 1200 cals/day. Weight plateaued at 175 and won’t budge.
I want another 10 lbs drop.

What am I doing wrong?

Mal

I dunno, but at the calorie level you are at, you are going to make
yourself sick unless this plan of yours is very closely medically
supervised.

How about you quit chasing superfast gratification on the weight loss
front, and try something more managable that you can sustain longer
term - and set your sights on a slow steady loss.

M.

Forgot to mention, your protein intake is so low, you are burning your
own tissues, not your fat. You need about 7 grams per 20 lbs minimum,
and there is a lot of evidence that when you are dieting, HIGHER
protein intakes than that recommended minimum prevent you burning
muscle.

M.

On Tue, 04 Sep 2007 21:24:44 GMT, Mal wrote:

My system has gone into starvation mode and weight loss has stopped.
(Just as warned.) Question now is how do I kick start it again?

Stats for last month – averages per day:
Calories 705

You're absolutely right. You body is in starvation mode. Feed it! Kick
those calories up to 1500 or so, forget about any weight gain you may
have for a couple of weeks while your body adjusts to a more normal
calorie intake. In a few weeks, you'll be losing weight again and on
your way to your goal.

--
Zilbandy

Mal wrote:
My system has gone into starvation mode and weight loss has stopped.
(Just as warned.) Question now is how do I kick start it again?

Start exercising like mad.

On Sep 4, 2:24 pm, Mal wrote:
My system has gone into starvation mode and weight loss has stopped.
(Just as warned.) Question now is how do I kick start it again?

Stats for last month - averages per day:
Calories 705
Protein 35 g
Carbohydrates 89 g
Fats 20 g
Cholesterol 58 mg
Sodium 613 g
Fiber 14g
Potassium 1092 g

Of the macro nutrients this is 24% protein, 62% carbs and 14% fats
(mostly mono and polyunsaturated)

Weight was 200 lbs 3 months ago, fasted down to 190 then started diet
initially at under 1200 cals/day. Weight plateaued at 175 and won't
budge. I want another 10 lbs drop.

What am I doing wrong?

Mal

Surely you didn't average only 750 cal a day. If you did, you are way
too undernourished. You will lose weight on 2100 calories with a
little exercise and not make yourself sick. Time to change your goal
to slower weight loss anyway. You will not gain weight on 2100 cal.
You are probably burning 2500 cal at your weight. I think your calorie
counts are not accurate or you'd be pretty ill by now. I can't even
imagine how you only 750 calories and the combination of nutrients
unless they are entirely supplements. The most concentration of
protein with the lowest calorie is in egg white and if you only ate
those for the 35 daily grams of protein, you would be getting 160 cal.
That's PLAIN egg whites. Now to get 20 grams of fat you are eating 180
calories just in the fat as in pure cooking oil. The highest fiber
food I know about is green beans (for the lowest calorie food I know
about) and you get 7 grams for a can which has 70 calories, so that
would be 140 calories in green beans. 89 grams of carbs even if it was
pure sugar which is the most concentrated form of carbs at 15 cal for
4 grams provides 334 calories. Lets see, you have eaten the least
number of calories to get the total grams of protein, carbs and fat
and all you've eaten for this 654 calories which is real close to your
750 cal. is green beans with egg whites, cooking oil and sugar. I
suspect your calorie total is just wrong. dkw

wrote:
On Sep 4, 2:24 pm, Mal wrote:
My system has gone into starvation mode and weight loss has stopped.
(Just as warned.) Question now is how do I kick start it again?

Stats for last month - averages per day:
Calories 705
Protein 35 g
Carbohydrates 89 g
Fats 20 g
Cholesterol 58 mg
Sodium 613 g
Fiber 14g
Potassium 1092 g

Of the macro nutrients this is 24% protein, 62% carbs and 14% fats
(mostly mono and polyunsaturated)

Weight was 200 lbs 3 months ago, fasted down to 190 then started diet
initially at under 1200 cals/day. Weight plateaued at 175 and won't
budge. I want another 10 lbs drop.

What am I doing wrong?

Mal

Surely you didn't average only 750 cal a day. If you did, you are way
too undernourished. You will lose weight on 2100 calories with a
little exercise and not make yourself sick. Time to change your goal
to slower weight loss anyway. You will not gain weight on 2100 cal.
You are probably burning 2500 cal at your weight. I think your calorie
counts are not accurate or you'd be pretty ill by now. I can't even
imagine how you only 750 calories and the combination of nutrients
unless they are entirely supplements. The most concentration of
protein with the lowest calorie is in egg white and if you only ate
those for the 35 daily grams of protein, you would be getting 160 cal.
That's PLAIN egg whites. Now to get 20 grams of fat you are eating 180
calories just in the fat as in pure cooking oil. The highest fiber
food I know about is green beans (for the lowest calorie food I know
about) and you get 7 grams for a can which has 70 calories, so that
would be 140 calories in green beans. 89 grams of carbs even if it was
pure sugar which is the most concentrated form of carbs at 15 cal for
4 grams provides 334 calories. Lets see, you have eaten the least
number of calories to get the total grams of protein, carbs and fat
and all you've eaten for this 654 calories which is real close to your
750 cal. is green beans with egg whites, cooking oil and sugar. I
suspect your calorie total is just wrong. dkw


Nope, calorie count is accurate. Meticulously so. And the average was
705, not 750. Also, I don't get hungry. But the responses say to kick up
the calories, so I will. Yes, I do add protein powder and fiber to my
oatmeal and lunch is usually 2 egg whites scrambled with mushrooms,
scallions and tomato with more protein powder. Don't use any oils.
Dinner is usually something to get the nutrient ratio right - whatever
is needed for the day. I usually forget to get snacks. Its quite true
that I have been taking in very few calories. Haven't had weight loss as
my main goal, I've been more interested in keeping the salt intake low,
pH level high and some other ratios I watch. I wanted a slow weight
loss. Anyway, I know I'm in starvation mode, even if I don't feel it, so
I'll bring up the calories slowly. The old blood pressure is too low, so
it ain't healthy. I'm burning 1750 cal/day at 10 cals per lb with 18
hours awake, so weight loss should be at about 2 lbs a week. The fact
that it isn't is what caught my attention.

Mal

wrote:
Forgot to mention, your protein intake is so low, you are burning your
own tissues, not your fat. You need about 7 grams per 20 lbs minimum,
and there is a lot of evidence that when you are dieting, HIGHER
protein intakes than that recommended minimum prevent you burning
muscle.

M.

Thanx, you are right. I'll eat more calories and increase the protein
powder or food protein. I've always been exceptionally strong and didn't
notice the muscle degeneration. I was a bit shocked to notice my arm
muscles going to flab when you mentioned it.

Again, comment appretiated.

Mal