Have you hit a weight loss plateau? There are various reasons why this can happen. On this episode of the LCHF Podcast, Dr Jeff Gerber tells you what your options for getting things started again are. 

Transcript

Welcome to yet another edition of the LCHF podcast, I’m Brad Brown, it’s good to be with you. Thanks so much for joining us today and we head all the way to Colorado once again where we’ve got Denver’s diet doctor, Dr Jeff Gerber. Doc, welcome back on, nice to chat once again.

Jeff Gerber: Thanks for having me back Brad.

BB: Doc, an interesting question, you obviously deal with a lot of people in Denver who are trying to lose weight and you’re a huge fan of the LCHF diet. We’ve got a question in from Joanna and she says she’s really struggling on a weight loss plateau.

She’s lost a bit of weight, but whatever she’s tried, she just can’t get off the current weight she’s on. What advice could you give to someone who is sitting in a position like that. Perhaps they’ve just started and their weight loss is stalling or they’ve lost a fair amount of weight and they want to get down to their goal weight, but they just can’t kick-start that weight loss, what can they do?

What we look at when you hit a LCHF Diet weight loss plateau

JG: That’s a great question Joanna and here in Colorado we take pride in the fact that we’re actually the leanest state or at least the least obese state in our country. However when you look at the overweight statistics, we have just as much of an issue as the rest of our country. So weight loss plateau is a significant issue and it affects many.

The things that we first look at are macro nutrient ratios. So typically we want to make sure that carbohydrates aren’t sneaking into the diet, the second thing is that the patients are eating too much protein. Again, if we want to a ketogenic diet, the carbohydrate is very low and we tell that the protein is low and the fat is high.

As you lose weight, you have to stay at that particular ratio which we say is beginning at 70% fat if you want to be ketogenic and 60-70% if you don’t necessarily need to be ketogenic. Again, not everybody has to be ketogenic to have a benefit.

So, you’ve got to be at 70% fat, 20% protein, 10% carbohydrates, so you want to look at that. The other factor is quantity of food and so typically we de-emphasize the calories and the quantity, but that is still important. You have to look at the quantity of food.

Quantity of food could be behind LCHF weight loss issues

We find that the more insulin resistant or say pre-diabetic you are, the better you do at these ketogenic diets because it regulates blood sugar better and you fill up faster, we call that satiety. Definitely we find that the more insulin resistant or diabetic you are, if you’re doing the diet properly, that you are going to have successful weight loss, less likely to develop a plateau.

But if you’re not as insulin resistant as others, the quantity of food comes into it and unfortunately when we look at insulin metabolism, comparing men to women, men tend to be more insulin resistant and they tend to lose weight quicker. Women know that and it’s frustrating, but on the other side of it, we think that a low carb high fat diet, looking at the quantity of food.

Sometimes we even recommend to patients that they use some tools that they’re looking at calories, the macro nutrient ratio and some of the advice does include cutting back on the quantity of food. Another way to do that is intermittent fasting, that we have talked about on a previous episode. So good luck with that weight loss plateau and I hope I gave you some good advice.

BB: Doc, it’s an interesting one where you talk about the amount of calories you’re eating, because a lot of people as well, they almost want it to be prescriptive. They say, tell me exactly what I must eat, in what quantity. They almost want this sort of way of life to be a one size fits all, but that’s not the case at all. We’re all an experiment of one as Prof Noakes often says and we need to figure out what works for us as individuals. 

Have you tried an LCHF diet support group?

JG: Yes, so some people respond to a strict programme, that’s wonderful and support is very important and people need different forms of support, either with meal plans or caloric intake. My Fitness Pal is just a wonderful online tool to do that and then going to support group. We have support group on Fridays here in our office and hopefully we can do live, to televise it live one of these days. Have people call in with questions, which would be fun, but I think support is also an important part of this.

BB: Without a doubt, Dr Jeff Gerber, thank you so much for your time here on the LCHF podcast today, much appreciated, we look forward to chatting again soon. Until next time, if you have a question you’d like answered, just be sure to head over to the website, lchfpodcast.com, that’s where you can get it in and we look forward to chatting again soon. Until then, from the two of us, it’s cheers.

[membership]

Transcript

Welcome to yet another edition of the LCHF podcast, I’m Brad Brown, it’s good to be with you. Thanks so much for joining us today and we head all the way to Colorado once again where we’ve got Denver’s diet doctor, Dr Jeff Gerber. Doc, welcome back on, nice to chat once again.

Jeff Gerber: Thanks for having me back Brad.

BB: Doc, an interesting question, you obviously deal with a lot of people in Denver who are trying to lose weight and you’re a huge fan of the LCHF diet. We’ve got a question in from Joanna and she says she’s really struggling on a weight loss plateau.

She’s lost a bit of weight, but whatever she’s tried, she just can’t get off the current weight she’s on. What advice could you give to someone who is sitting in a position like that. Perhaps they’ve just started and their weight loss is stalling or they’ve lost a fair amount of weight and they want to get down to their goal weight, but they just can’t kick-start that weight loss, what can they do?

What we look at when you hit a LCHF Diet weight loss plateau

JG: That’s a great question Joanna and here in Colorado we take pride in the fact that we’re actually the leanest state or at least the least obese state in our country. However when you look at the overweight statistics, we have just as much of an issue as the rest of our country. So weight loss plateau is a significant issue and it affects many.

The things that we first look at are macro nutrient ratios. So typically we want to make sure that carbohydrates aren’t sneaking into the diet, the second thing is that the patients are eating too much protein. Again, if we want to a ketogenic diet, the carbohydrate is very low and we tell that the protein is low and the fat is high.

As you lose weight, you have to stay at that particular ratio which we say is beginning at 70% fat if you want to be ketogenic and 60-70% if you don’t necessarily need to be ketogenic. Again, not everybody has to be ketogenic to have a benefit.

So, you’ve got to be at 70% fat, 20% protein, 10% carbohydrates, so you want to look at that. The other factor is quantity of food and so typically we de-emphasize the calories and the quantity, but that is still important. You have to look at the quantity of food.

Quantity of food could be behind LCHF weight loss issues

We find that the more insulin resistant or say pre-diabetic you are, the better you do at these ketogenic diets because it regulates blood sugar better and you fill up faster, we call that satiety. Definitely we find that the more insulin resistant or diabetic you are, if you’re doing the diet properly, that you are going to have successful weight loss, less likely to develop a plateau.

But if you’re not as insulin resistant as others, the quantity of food comes into it and unfortunately when we look at insulin metabolism, comparing men to women, men tend to be more insulin resistant and they tend to lose weight quicker. Women know that and it’s frustrating, but on the other side of it, we think that a low carb high fat diet, looking at the quantity of food.

Sometimes we even recommend to patients that they use some tools that they’re looking at calories, the macro nutrient ratio and some of the advice does include cutting back on the quantity of food. Another way to do that is intermittent fasting, that we have talked about on a previous episode. So good luck with that weight loss plateau and I hope I gave you some good advice.

BB: Doc, it’s an interesting one where you talk about the amount of calories you’re eating, because a lot of people as well, they almost want it to be prescriptive. They say, tell me exactly what I must eat, in what quantity. They almost want this sort of way of life to be a one size fits all, but that’s not the case at all. We’re all an experiment of one as Prof Noakes often says and we need to figure out what works for us as individuals. 

Have you tried an LCHF diet support group?

JG: Yes, so some people respond to a strict programme, that’s wonderful and support is very important and people need different forms of support, either with meal plans or caloric intake. My Fitness Pal is just a wonderful online tool to do that and then going to support group. We have support group on Fridays here in our office and hopefully we can do live, to televise it live one of these days. Have people call in with questions, which would be fun, but I think support is also an important part of this.

BB: Without a doubt, Dr Jeff Gerber, thank you so much for your time here on the LCHF podcast today, much appreciated, we look forward to chatting again soon. Until next time, if you have a question you’d like answered, just be sure to head over to the website, lchfpodcast.com, that’s where you can get it in and we look forward to chatting again soon. Until then, from the two of us, it’s cheers.

[/membership]

[membership level=”0″]

Transcript

To access the transcript for all of our podcasts, as well as other exclusive member content, simply create a free account and become part of the Live LCHF Online Community by clicking on the button below:

Join Now

[/membership]

If you’re brand new to the LCHF Diet, then be sure to download The 5 Resources Everyone Starting Out On The Banting Diet Should Know About by clicking on the button below:

Send It To Me

Shares