1. The First Things to Try
Here’s a list of things to do if you have been experiencing a fat loss plateau:
- Re-read the slow carb book chapters, and check ingredient lists of any pre-packaged foods you have been eating for hidden sugars, carbohydrates and other slow carb no-nos.
- Take a meal diary, either on paper, or using an online calorie counter like www.MyFitnessPal.com for 4 days – check to ensure you are eating enough (above 1500-1800 calories for women and men respectively), and to see any areas that could be changed, like cutting out cottage cheese, lowering tomato intake, increasing green vegetables, etc.
- If you have been using any kind of protein shake, discontinue use for a week and replace it with a whole food, like eggs, chicken, turkey, salmon, tuna, etc.
- If you have been taking any other supplements, then pause taking them for a week
- If you have been working out, then reduce workouts to a maximum of 2 for 1 week
- Check your water intake, and reduce sodium (salt) intake
- Have a proper cheat day, if you have skipped any recently. There’s a lot of data that shows a spike in calories, and a spike in carbohydrates both help the long term effectively of a diet like the slow carb system.