We all experience them and they're pretty much inevitable regardless of the weight loss plan you have chosen. It always amuses me when people try to avoid having them when they are as much a regular part of a successful weight management routine as anything. And yet these are directly responsible for why many people decide to just throw in the towel and give up on their pursuit of smaller sizes and healthier bodies.
I'm referring to the dreaded stalls.
Let's face it people, stalls are the reality that most of us face when we attempt to lose weight. Accepting that fact up front will save you a lot of heartache and pain later on when it actually happens. And thankfully that's exactly what I did prior to beginning the Atkins diet in January 2004. Nothing, and I mean absolutely NOTHING, was gonna stand in the way of my success this time--not even a stall!
In Episode 12 of "Livin' La Vida Low-Carb On YouTube" today I talk about why a stall can be a GOOD thing (YEPPERS!) and the horrendous stall that I endured during my 180-pound weight loss in 2004. While I probably would have given up on my weight loss pursuit entirely in the past when this stall hit me, it was different this time since I was livin' la vida low-carb. And persevering through that experience was my breakthrough and a major reason why I went on to become a long-term low-carb weight loss success!
See for yourself in our YouTube video today about stalls:
I've blogged several times about this issue of weight loss stalls:
Anyone who has gone through a stall and triumphed over it will tell you it is a major turning point in their weight management plan. I had lost 100 pounds prior to my BIG TIME stall, but then shed another 80 pounds after getting through it. The point is to just NEVER GIVE UP because you KNOW low-carb works! Leave your feedback for Episode 12 at YouTube and share what you did or do to get through your stalls.
A special CONGRATULATIONS to everyone who left a comment in Episode 11 of "Livin' La Vida Low-Carb On YouTube" prior to November 8, 2007. Each of them won a FREE True Lemon gift package just for watching our video and leaving a comment. This surprise announcement was made during today's video and could happen again at any time, so be sure to post your comments to our videos to be eligible to win some incredible prizes. This week you can enter my 100th podcast contest for a bunch of outstanding low-carb goodies. :D
Are you new to our YouTube videos? It's time to catch up and watch them all:
- Promo video--A half-minute promotion of the new video series - Episode 1--Introduction of Jimmy & Christine Moore - Episode 2--What kind of fruits can you have on a low-carb diet? - Episode 3--What kind of veggies can you have on a low-carb diet? - Episode 4--What does a low-carber do for something sweet? - Episode 5--Why is fat so healthy for you on the low-carb lifestyle? - Episode 6--Which restaurants can you go to on the low-carb lifestyle? - Episode 7--What are the best new low-carb books you need to read? - Episode 8--Why should you be eating a lot more eggs? - Episode 9--If you're gonna do Atkins, do it by the book - Episode 10--What supplements should you take while low-carbing? - Episode 11--What are some of the foods you eat on your low-carb diet?
You'll notice we had a new theme song beginning in today's show as well as a few other production changes. I hope you enjoyed the funky beat to go along with our quirky fun! If you haven't already, make sure you go and subscribe to our videos. And be sure to tell everyone you know about "Livin' La Vida Low-Carb On YouTube." So many of you have asked us to do more than one per week, but if you only knew how hard it is just to do the ONE...let's just say we'd love to be doing more, but time doesn't allow it. Maybe we can get our own TV show someday--that'd be cool! :)
As always, your comments and suggestions for improvement are welcomed and appreciated. Please write to me at livinlowcarbman@charter.net anytime and we may use your topic on a future video. THANK YOU as always for watching "Livin' La Vida Low-Carb On YouTube." Spread the word!!!
Alcoholic beverages may keep your low-carb diet from working
I was lucky when I started livin' la vida low-carb in 2004 because I am not a drinker. I tried beer once and it totally grossed me out. On my honeymoon cruise to the Bahamas back in 1995, I tried champagne for the first time. Blech! And I even had a chance to drink some wine earlier this year, but the smell was enough to knock me down.
Yep, I'm pretty weak when it comes to drinking alcohol, but I realize there are others who are just starting out on their low-carb lifestyle who do enjoy the occasional adult beverage from time to time. Unfortunately, frequent consumption of alcoholic beverages, especially in the early stages of livin' la vida low-carb, is about as foolish as drinking a sugary beverage.
Why? Well, let me share with you a recent e-mail from one of my readers and my response to illustrate.
Here's what she wrote:
I started Atkins two weeks ago and have adhered to it religiously--almost. Bit of a contradiction there, I admit, so perhaps this is where I'm going wrong.
I've got 40 pounds to lose, and am trying (hoping!) to do so over the next 13 weeks for my sister-in-law's wedding. During the first two weeks, I've been using the Induction Phase chapter of Dr. Atkins New Diet Revolution as my reference guide and following the eating plan.
I'm having a creamcheese and smoked salmon filled celery sticks for breakfast, decaffeinated coffee with cream once a day, lunch of roast chicken and small salad with olive oil dressing, and dinner of fresh salmon with spinach--for example. I'm weighing all vegetables and am not going over the recommended amount.
I know that I'm in ketosis because I've been using the sticks and they tell me so. But I've only lost 2 pounds. I'm drinking water, walking to work and doing everything else that I think is right, but it just doesn't seem to be working.
So now to my confession--I've had a few alcoholic drinks during the first two weeks; vodka and club soda, which is carb-free, but perhaps not sugar-free? Could this be impacting my weight loss?
I'd really appreciate any guidance you can give as I'm considering giving up and trying a low fat diet instead; the wedding date is looming!
Hmmm, it sounds like she answered her own question even before I responded. But if you look on page 230 of Dr. Atkins New Diet Revolution in the chapter on "A Regimen To Jump-Start Weight Loss," the brilliant Dr. Robert C. Atkins shared so succinctly in his #11 recommendation that "Alcohol is not permitted in any form" when you are first trying to lose weight.
WHY?! What do you mean I can't have my alcoholic beverages?! What kinda screwed up diet plan is this that you can't even drink? Sheeez, I think I need a drink! EEEEEK!
Calm down for a moment because the good doctor explained all about it on page 181 in discussing "Ongoing Weight Loss." Here's how he answered the question, "Can I drink alcohol now that I am in Ongoing Weight Loss (OWL)?":
"The body burns alcohol for fuel when alcohol is available. So when it is burning alcohol, your body will not burn fat. This does not stop weight loss; it simply postpones it. Since the alcohol does not get stored as glycogen, you immediately get back into lipolysis after the alcohol is used up."
Sage advice from the late great Dr. Atkins and I'll share more nuggets of truth from him in a moment. First, I'd like to show you my response to my reader's concerns based on what I know about livin' la vida low-carb.
THANKS so much for writing and I'm happy to help anyone who writes to me. Your concerns are not all that uncommon and it will be my pleasure to give you the rather simple answer.
When you are eating a low-carb diet and in ketosis as you have been, your body begins to burn the stored fat for fuel which is why you lose weight. However, when you add alcoholic beverages to your diet as you have, then you might as well start stuffing your face with sugar and refined carbs.
Why?
Because the alcohol must be burned off FIRST before stored fat can be burned. This may seem awful that you can't have alcohol while losing weight on low-carb, but it's only for the next 11 weeks as you seek to get down to your goal weight.
Do this: Read the book again, follow it exactly as prescribed, and by all means PUT THE SCALE AWAY! :) Don't just make this a diet you go on and off at a moment's notice. Either you are low-carbing it or you are not.
If you do decide to eat a high-carb, low-fat diet, then I would advise the same thing. Don't ever stop doing it (although you'll be absolutely MISERABLE eating that way for life!). YOU CAN DO THIS! It's not impossible if you believe you WILL succeed.
Now GO FOR IT! THANK YOU again for writing!
To be honest, I couldn't believe she would even THINK about going on a low-fat diet, but I suppose people get desperate enough to try ANYTHING when they feel their diet isn't working. It seems my response must have struck a real chord with her because she wrote me back one more time with this appreciative note:
Brilliant Jimmy! I feel I've been well and truly told! But more than that, you've identified where I'm going wrong, and as suspected, it's because of the booze. Well, I'll just have to go without, won't I?!
Thanks also for the advice re on/off--I suspect you're spot on; "diets" are a way of eating for life and the reason I've put on the weight I have is because I've been indulging in too much of both--high carbs, high fat.
I must admit it's been a tough two weeks on Atkins to date, but it's getting easier and I'm starting to settle into a routine now, and am quite surprised at some side effects I wasn't expecting; my skin is quite smooth and blemish free, and I've noticed that I've stopped getting little ulcers in my mouth. Strange benefits, but welcome nonetheless!
Righto, off I go to enjoy my scrambled eggs with cheese and chives for breakfast! I'll let you know how I get on by July. Thanks again for taking the time to respond, I really am most grateful.
Don't neglect that fat in your diet and you'll be doing wonderfully on the Atkins diet. The side health benefits she mentions are only the beginning of many awesome changes to come. You're gonna do GREAT, I just KNOW it! :)
Dr. Atkins had a few more thoughts to share about Atkins and alcohol:
"Keep in mind that alcohol consumption may increase yeast-related symptoms in some people and interfere with weight loss. If [drinking alcohol] does not slow your weight loss, an occasional glass of wine is acceptable once you are out of Induction so long as you count the carbohydrates in your daily tally. (A 3 1/2-ounce glass of wine contains about 4.3 grams of carbohydrate.) Spirits such as Scotch, rye, vodka and gin are acceptable, but do not mix with juice, tonic water or non-diet soda, all of which contain sugar. Seltzer, diet tonic and non-aspartame diet soda mixers are permitted."
Wonderful advice for all of you drinkers who are low-carbin' it! Here's one more thought from Dr. Atkins to people like my reader who has seen her weight loss efforts fall flat because she drank a few alcoholic beverages:
"If you have added alcohol to your regimen and suddenly stop losing weight, discontinue your alcohol intake."
The advice doesn't get any more simple than that! THANKS for the question! Feel free to send me your questions about livin' la vida low-carb anytime at livinlowcarbman@charter.net.
Maintaining a steady weight better than the alternative
It's Week 19 of The "30-In-30" Low-Carb Weight Loss Challenge and I checked in with a 1-pound weight gain this week putting me at 217 pounds. Back and forth, up and down, my weight just refuses to break that 215 barrier for some odd reason or another.
Actually it DID break 215 late last week when I weighed 214 on my Friday morning weigh-in. But the weight came back up by the time I stepped on the scale today. ARGH!
Of course, this doesn't bother me as much since I started using the "Google 15" tool which gives a better representation of where your weight loss actually stands. But at some point I will need to break that 215 if I am ever going to reach my goal of 199. Now I've only got 11 weeks left to lose that last 18 pounds. It's not impossible, but getting more challenging.
This whole thought process about being stuck on a particular weight got me to thinking today (I know, that's dangerous!).
Why do we kick, scream and beat ourselves up when the scale remains on one particular number? What's up with that kind of attitude just because the weight loss stops happening for a few weeks or months? We too often criticize ourselves and want to find fault in what we are doing WRONG that we hardly spend a single moment patting ourselves on the back for what we are doing RIGHT!
Click here to read more about why I believe you should celebrate even if the scale shows you're not losing a single pound on your low-carb plan.
Are you consuming a lot of bacon and not losing weight?
Courtesy of our friends over at The Weight Loss Daily Blog, I learned something new about the food that most people erroneously stereotype as the staple of livin' la vida low-carb: BACON!
Although the idea that those of us who are on a low-carb diet sit around all day snacking on bacon, eggs and cheese is completely untrue, the popular perception by most uneducated people about this way of eating is that you should eat that way. That's why the people who go on their own version of "the Atkins diet" are robbing themselves of the right way to do low-carb.
Because it seems the nitrates and nitrites that are added to bacon as a way to help preserve their color and protect against the growth of bacteria is actually the culprit in the added risk of cancer and those dreaded weight loss stalls.
When nitrates and nitrites come under intense heat in the curing process, they are transformed into what is called nitrosamines. This problem extends to some other meats as well like sausage, ham and smoked fish, although it is most common in bacon.
The reason for the stall in your low-carb weight loss appears to happen when the fat intake is higher than what is needed to satisfy your hunger according to the column. While the columnist alleges cured meats are high in LDL cholesterol which "is responsible for clogged arteries" (no, it's not!), the fact is that you NEED fat because it serves as your fuel on the low-carb lifestyle.
While I personally haven't eaten bacon very often on my low-carb plan in the past year, I do eat a lot of meat. Primarily, I enjoy turkey breast, chicken, sausage, Wild Alaskan Salmon, steak, and sometimes ham. Bacon is consumed primarily when I eat out at a breakfast-type restaurant or buffet place.
This nitrate and nitrite problem is one low-carbers should certainly watch out for, but it is easily remedied by limiting your intake of bacon and other cured meats or finding alternatives that are nitrate-free.
The article recommends finding "a source of preservative-free, fresh meat, whether it be a local butcher or a mail-order meat source." GREAT IDEA and I'll keep my eyes open for a good source for such products. If you have any recommendations, then please feel free to share in the comments section below.
At the end of the article, there is a warning for people on the low-carb lifestyle to only select meats and portions that keep cholesterol consumption to 300mg or less and fat intake at the prescribed minimum for low-carb diets.
Let's get one thing straight: consuming cholesterol in your diet does NOT increase the cholesterol in your body. Dana Carpender hits this point very hard in her book Every Calorie Counts and it is one worth repeating over and over again. This is one of the most misunderstood health concepts that people still don't understand. Wake up people! It's NOT the cholesterol you eat that gives you high cholesterol!
As for the warning about only eating the amount of fat prescribed on your low-carb plan, what the heck is that? The last time I checked, there is NO limit to the amount of fat you can eat on most low-carb programs, especially Atkins. Fat is the lifeblood of your low-carb weight loss plan and limiting it will not help you shed the pounds any faster. The notion that you'll clog your arteries with fat is as old and outdated as the low-fat diet itself. We have GOT to get over this fat phobia people!
While I appreciate the information regarding nitrates and nitrites from The Weight Loss Daily Blog, the information provided was a mixed bag at best. That's why you must always be discerning and skeptical of any and all information you read about, even what you read here at "Livin' La Vida Low-Carb."
When more people start becoming independent thinkers rather than mind-numbed robots believing everything we hear, then we will see a radical shift in attitude about these long-held dietary beliefs. Until then, we'll have to keep correcting the lies when they rear their ugly head!
Most people who start livin' la vida low-carb and do it by the book have no trouble losing weight, especially if they have a lot to lose. But, there is a small percentage of people who no matter how hard they try to keep their carbohydrates down to 20g during that first two weeks of Induction, the scale simply refuses to move even one pound. This can be very frustrating.
If you are in that situation, then I've got some good news for you. There is something you can do as a temporary measure for just a few days to get your body into fat-burning mode: The Fat Fast!
Let me say up front that the Fat Fast is NOT for everyone who encounters a little weight loss stall after already experiencing weight loss on the low-carb lifestyle. Doing this plan when low-carb has already been shown to work for you is not recommended to get your weight loss going again. Believe me, I know the temptation to want to do something drastic when the scale stops moving for a few weeks, but the Fat Fast is not the way to do it.
In fact, the Fat Fast can be a dangerous way to lose weight for people who are already losing weight on conventional low-carb diets. If you lose weight well on low-carb, then your weight loss on the Fat Fast will happen much too quickly to be safe for your body. DON'T DO IT!
You may recall that my weight loss stalled for TEN WEEKS STRAIGHT in 2004 in the midst of my 180-pound weight loss on the Atkins diet. I had lost about 100 pounds at that point and the weight loss had happened very quickly. For the first couple of weeks it was no big deal when the scale had stopped. But after a month, those feelings of doubt started to creep in.
Was I tempted and desperate to do SOMETHING to get that scale moving downward again? You betcha! But I resisted the urge and just kept doing what I knew I was supposed to be doing without allowing myself to get discouraged. The Fat Flush was NOT the answer to my problem then and it's not the answer to your weight loss stall problem now. Got it!
Okay, with that little diatribe out of the way, let me speak directly to you if you are the kind of person who can't lose weight on ANY program. You've been on low-fat, low-calorie, portion control, and even low-carb, but NOTHING has worked for you to help shed the pounds. If that's you, then you may want to try the Fat Fast.
This is an extreme diet plan intended only to get your body to start burning fat and is not meant to be done for more than a few days at the very most. It is ONLY for the most metabolically resistant people in this world. Dr. Robert C. Atkins often used this method in his personal practice with patients to help those few people who can't seem to get their low-carb lifestyle going because it works extremely well.
So what is the Fat Fast? Here are the details:
- 1,000 calories per day - 90 percent of calories come from dietary fat - Eat five 200-calories "meals" every 3-4 hours
That's it! Talk about your restrictive diet, the Fat Fast is certainly not for the faint of heart or stomach. That may not sound like a lot of food and it's not. The point of it is to get your body to burn stored fat (a process known as lipolysis) in your body so when you start eating a controlled-carb diet you will continue losing weight.
How does the Fat Fast work?
It forces all of the excess carbohydrates and even some protein in your body to be burned up when you eat a diet consisting of nearly all fat. Especially for those people who have metabolisms that are as stubborn as a mule, eating as much fat as possible while limiting carbohydrates and protein seems to do the trick. That's why you eat 90 percent fat during this diet.
Additionally, keeping calories at an extremely low 1,000 calories daily helps the body that much more speed up the process of fat-burning so lipolysis can do what it is supposed to do when you are livin' la vida low-carb. Yes, Invisible Blogger, you actually COUNT CALORIES on this particular low-carb diet plan because you are purposefully limiting the kind and amount of food that enters your body. But, as I previously said, this is temporary.
One common question that people have about the Fat Fast is if they will be ravenously hungry since you aren't consuming very many calories or food for that matter. Excellent question! The answer is that you probably will not be hungry since you are eating your high-fat "meals" very often. What may be difficult for people on this diet to handle is the fact that their "meals" will not be what they really want to eat. If you can get beyond this and stick with it for a few days, then you will reap the rewards.
What CAN you eat on the Fat Fast for your 200-calorie "meals":
- 1 ounce macadamia nuts - Macadamia nut butter with 2 ounces cream cheese - 1 ounce of tuna or chicken with 2 teaspoons mayonnaise - 2 ounces sour cream with 2 tablespoons black or red caviar - Half ounce heavy whipping cream with DaVinci syrup - 2 ounces pâté - 2 egg yolks hard-boiled with one tablespoon of mayonnaise
Yummy! Don't those "meals" just sound so appetizing! LOL! No, they don't. But that's not the point. Think of it as just a stepping stone towards getting your weight and health in order naturally without the use of any dangerous drugs. That sorta puts it all in pespective doesn't it? :)
If weight loss begins happening while on the Fat Fast, then you may even progress to a high level of calories to see if you can continue sustaining the weight loss you are experiencing on the 1,000-calorie diet. This version consists of 1,200 calories which enables you to have four meals with 300 calories each.
It's only 100 more calories, but look at what you can eat on this:
- 2 ounces of beef chuck cooked in two tablespoons of olive oil - 2 scrambled eggs with two strips of nitrate-free bacon - 2 tablespoons of full-fat sour cream with a tablespoon DaVinci syrup - 1/4 cup chicken or tuna with two tablespoons of mayonnaise - 3 ounces of pâté - 1 1/2 ounces of macadamia nuts
See, doesn't that look a LITTLE better? Yes, it does. You can stay on this plan for up to one week before beginning the Induction phase of 20g carbs daily. This method will almost always kickstart your weight loss when nothing else has worked. Don't give up and throw in the towel on your weight loss. Just when you think you will never be able to get rid of that stored fat, along comes something like the Fat Fast to get you going.
Go ahead, give it a try! What do you have to lose? Weight maybe?
