How to get over a weight loss plateau without sacrificing muscle

by Jamie Koonce, MS, Dipl. OM, CPT

www.SuperheroHealthcare.com

www.Online-Herbal-Pharmacy.com

There are generally three types of “dieters” in the world, and most weight loss and exercise products and programs tend to speak to all of them as if they are all trying to achieve the same goals. This is one of the many reasons why most of these dieters can try one product after another and still achieve only minimal or temporary results, if any. In this blog post, I’m going to explain the differences between these three types of dieters, and how each of the three can finally achieve fat loss without sacrificing muscle even after a long plateau period of experiencing no results.

The first type of dieter is the obviously overweight or obese person who has perhaps been detached from his or her own body for several months to several years. They have more weight to lose that the other dieters, as well as more emotional and physical hurdles to get over before creating changes in their bodies and their daily routines, but they are the most likely dieter to start experiencing positive results within a few days to a few weeks from taking the incentive to finally get started on a diet & exercise program. Small changes such as decreasing food portion sizes, drinking water instead of soda or juice, and skipping snacks and desserts could be beneficial to their diet. Taking the stairs instead of the elevator, walking for 30 minutes a day, and taking a gentle yoga class a couple of times a week could help them burn some extra calories and also develop more body awareness. Assuming an overweight or obese person has no thyroid problems or major illnesses, the first several pounds should come off fairly easily after following a general weight loss diet and exercise program.

The second type of dieter is usually of normal weight, but is striving to lose that last 10 - 15 pounds around their abdomen, waist, hips, thighs, the backs of the arms, and the “bra-strap” area on the back. These are the dieters that the weight loss industry loves to make money off of because those lingering fat deposits in the “problem areas” can seem nearly impossible for these dieters to release. Despite eating a low calorie diet, spending hours in the gym, and trying one weight loss supplement after another, the fat either refuses to come off or it comes back on shortly after a “crash diet” or “cleanse” temporarily gets rid of it. These individuals tend to have strong musculature that stays hidden underneath the layer of fat that they work so hard to get rid of permanently.

The third type of dieter is the “skinny fat” dieter. These individuals may have a small, thin bone structure that allows them to still appear thin while maintaining a large proportion of body fat which would actually classify them as being overweight or even obese despite having an “average” BMI. Someone who is “skinny fat” might seemingly be able to get away with eating junk foods and rarely exercising, while still managing to fit into a size 6 and appear thin -- until they head to the beach wearing a bikini! Find a “skinny fat” person finally visiting the gym and they can’t do a single push-up without their arms quivering like Jell-O. They can do cardiovascular exercise and eat fewer calories, but they only become smaller; muscle is lost along with the fat, causing no major change in their overall body-fat percentage. They struggle to look lean and toned, with muscle definition.

The solution I am about to explain is mostly relevant to those dieters who have hit a wall in their efforts to lose those last few pounds, as well as those “skinny fat” dieters who struggle to decrease their body fat percentage instead of just getting smaller and staying soft and jiggly. The first type of dieter (the beginner or the excessively overweight dieter) has usually not hit the plateau stage yet, and will likely experience big changes before hitting a plateau and requiring a strict regimen such as this one.

The simply trick to conquering the fat loss plateau without sacrificing muscle has been a commonly practiced secret of bodybuilders/sculpters for years, though it is rarely discussed in popular diet books and definitely not a way of eating based on the USDA food guide. It works very effectively for about 90% of those who follow the plan, while the remaining 10% may need to make a few changes (namely, decreasing the protein content and increasing the fat content of the diet). So here’s the plan, with meal examples for each day:

Day 1: Glycogen Depletion Phase

The rules: You will eat every two hours for a total of 6 small meals per day. Each meal will contain a lean form of protein (cottage cheese, eggs, chicken breast, turkey breast, tuna, halibut, cod, shrimp, whey protein) and as many green and non-starchy veggies as you want (kale, chard, spinach, broccoli, cauliflower, cabbage, bok choy, sprouts, cucumbers, celery, onions, peppers). Two of the meals will contain ½ serving of healthy fats (almonds, avocado, peanut butter, cod liver oil).

Example menu:

8:00 AM -- 5 egg whites scrambled with 2 cups spinach, onions, and peppers, 2 cups green tea
10:00 AM -- 6 oz. cottage cheese with ½ tablespoon cod liver oil, 16 oz. fresh cucumber and celery juice
12:00 Noon -- 4 oz. baked chicken breast, salad with lettuce, chard, cucumber, sprouts, tomato salsa
3:00 PM -- 1 scoop whey protein powder mixed in water (with no added fructose, sucrose, or artificial sweeteners)
5:00 PM -- 4 oz. baked halibut, steamed broccoli, small side salad with apple cider vinegar
7:00 PM -- 1 Tbsp. peanut butter

Day 2: Repeat Day 1!

Day 3: “Refeeding” phase to increase your leptin & serotonin production

The rules: Include one serving of starchy vegetables, fruit, or honey, at each meal.

Example menu:

8:00 AM -- 5 egg whites scrambled with 2 cups spinach, onions, and peppers, ½ cup black beans, 2 cups green tea
10:00 AM -- 6 oz. Greek yogurt with 1 small apple
12:00 Noon -- 4 oz. baked cod with lemon, ½ cup wild rice, steamed asparagus
3:00 PM -- 1 Tbsp. peanut butter, 1 Tbsp. honey
5:00 PM -- 4 oz. roasted turkey breast, ½ sweet potato, green salad
7:00 PM -- 1 oz. dark chocolate

Day 4: Hybrid Phase

The rules: Include one serving of starchy vegetables, fruit, or honey, at each meal before 3:00 PM.

Example menu:

8:00 AM -- 5 egg whites scrambled with 2 cups spinach, onions, and peppers, ½ cup black beans, 2 cups green tea
10:00 AM -- 6 oz. Greek yogurt with 1 small apple
12:00 Noon -- 4 oz. baked cod with lemon, ½ cup wild rice, steamed asparagus
3:00 PM -- 1 scoop whey protein
5:00 PM -- 4 oz. bison, green salad
7:00 PM -- 1 Tbsp. peanut butter

Day 5: Glycogen Depletion Phase (same as days 1 and 2)

Example menu:

8:00 AM -- 5 egg whites scrambled with 2 cups spinach, onions, and peppers, 2 cups green tea
10:00 AM -- 6 oz. cottage cheese with ½ tablespoon cod liver oil, 16 oz. fresh cucumber and celery juice
12:00 Noon -- 4 oz. baked chicken breast, salad with lettuce, chard, cucumber, sprouts, tomato salsa
3:00 PM -- 1 scoop whey protein powder mixed in water (with no added fructose, sucrose, or artificial sweeteners)
5:00 PM -- 4 oz. baked halibut, steamed broccoli, small side salad with apple cider vinegar
7:00 PM -- 1 Tbsp. peanut butter

Day 6: Repeat Day 3

Day 7: Repeat Day 4