Hi there everyone,

I am brand new to the diet.....Just finishing up my 3rd week here and I've hit a bit of a plateau and reaching out for expert advice. I don't have the diet book but got the basics from my cousin who has lost about 30 pounds already. He gave me links to grocery lists etc. I have a goal of losing 50 pounds from my starting weight of 232. I am weighing myself every morning as soon as I get up after I empty my bladder. I have hit a bit of a plateau here at week 3 and wondering why.....I have not started exercising as I am nursing a healing foot injury but just about ready to. I don't cheat except on my cheat day where I have whatever I want until I'm full.....usually a few donuts, pizza, sodas, nothing super crazy or in excess. Just wondering why I have hit this point of not losing anymore and looking for tips. I tend to have 3-4 meals a day.....

Examples:

Breakfast- 2 cucumbers small sized, 2 Hebrew National Hot Dogs and water to drink.

Lunch- Ranges....I do chili a lot it contains ground beef, beans, onions, tomato, salsa (No Sugar) I spice it with salt, black pepper and chili powder during prep.

Always a protein (Chicken breast, Chili etc.) I take veggies like carrots or sliced up peppers, sometimes a side salad (Small no dressing or anything nasty) and then nuts for a snack later on in the work day (Cashews, Almonds, Pistachios all lightly salted) Water to drink as well.

Dinner-Steak, Chicken, (Chili Sometimes), Sausage (1-2), Side salad or side dish (Lentils or mixed stir fried veggies). Water to drink

Snack-Usually nuts or a sliced veggie

I've been told all of these foods are approved and I have had moderate success so far......I'm between 8-10 pounds lost so far but not continuing to lose. Here is my calculator so far (Attached): Any tips would be greatly appreciated

Thank You,

-Sam

There are a couple things all newbies should be aware of.

1) Calories matter. If you're not in a deficit you're not going to lose fat. You appear to be doing some kind of low carb diet plan with one cheat day. There is nothing wrong with this but if you're not in a caloric deficit you won't lose fat and I have no idea how many calories you're consuming. A cheat day can blow out an entire week's deficit.

2) Weight loss is not linear for most people. We use the scale to measure progress but it is very common for one to retain water. Water can mask fat loss for a long time. You seem to be stuck then one day you drop 2-3 lbs and the next more. This is known as a woosh.

So if you're in a deficit and the scale isn't moving than you're retaining water. Are you in a deficit? I don't know either. You are going to have to do some work and track your diet or find a plan that is guarenteed to put you into a deficit. Looking at the plan you're following it wouldn't be hard to imagine that you're not created a caloric deficit.

John is right. It is all about the calories. Use a calorie calculator to find out what your daily requirements are then deduct like 500 calories from that.

There is no such thing as a cheat day. A couple of donuts, pizza, sodas is enough to take away 1-2 weeks of dieting. Plus all the sodium would raise your water weight. Most people would consider a plateau as being at the same weight for a month or more.

I'm doing slow carb.....they don't suggest calorie counting or anything you're supposed to eat until full and one cheat day per week.....?

It doesn't matter what anyone says. Science tells us that ...

Calories do matter. The "quality" of the calorie also matters.

I looked up the nutrition label for the hot dogs. Yikes! 150 calories, 130 from fat! It's 30% saturated fat. For one hot dog. Not to mention the sodium. And it's super processed guk.

2 eggs, scrambled in a no stick skillet with a dab of cooking spray, would be a better choice for a protein. Dry edible beans, are inexpensive, easily cooked in a crock pot, and you can flavor them anyway you want and are a way better for you, choice of protein. Lentils are also another great option.

Nuts, I love nuts. A few is ok, but they are so easy to over do on. I'd probably not do that for awhile.

Chili is fine. I would be sure to do 93% lean hamburger. I do load my chili with shredded zucchini or yellow squash, or spaghetti squash to bulk up the veg.

As far as sausage, I would not do that unless it's a lean turkey sausage.

A cheat day, is not a "few donuts, pizza and soda". It's way to easy for that to add up way to fast, without realizing it.

No matter what plan you choose it has to have a few key points.

Calories do matter.

The quality of the calorie matters.

You have to keep track in some way, to stay accountable.

It needs to be a lifestyle you can live with the rest of your life, not a DIET!


The road to good health, is a journey, and a learning experience, that you tweak as you go.

Celebrate your successes, and LEARN from the things that don't work.

Not sure if you're male or female; but if you're female, your cycle impacts your weight loss as well. It's related to what John mentioned about the water retaining.

In addition to what has already been said, I wouldn't get on the scale every day, it just adds stress. Determine one day a week where you weigh yourself, not more.

And I would pay attention to eat better quality food; as in more fresh, less processed.