Breaking Stalls and Plateaus on the 
Low-Carbohydrate Diet for Continued Weight Loss

This web site will prove that eating red meat and natural animal fats while restricting carbohydrates is not only healthy but will prevent and cure many diseases.

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Stalls, Plateaus and Low-Metabolism

Participants in most diet plans have good initial success, and the same can be said of the low-carbohydrate diet. People are highly motivated after being convinced the diet plan they have chosen will be the one to solve their obesity problem. The low-carbohydrate diet offers many initial advantages. Some of the initial weight loss is body fluids and serves as an excellent diuretic. The high-carbohydrate, low-fat diet tends to make the body hold fluids and contributes to high blood pressure. This low-carbohydrate diet provides a natural normalization of blood pressure, and those on prescription blood pressure lowering medications should be prepared to reduce their dosage. The low-carbohydrate diet also allows the consumption of natural fats which curbs the appetite and quenches carbohydrate cravings.

A good example of sudden success was a friend who started the low-carbohydrate diet and lost 14 pounds in the first 14 days. He had this success even though he was eating a tremendous number of calories. He hit his first stall and became discouraged as his weight loss was zero for the following two weeks. He did not know what to expect and lost patience. In weeks five and six he had gained it all back eating his old high-carbohydrate diet again. The understanding of stalls, plateaus and low-metabolism is very important in order to stay on track and make adjustment where necessary to continue on a steady weight-loss curve.

A stall or plateau is a resting place for the body as it adjusts to the new reduced weight. Body weight will remain constant even though the participant is eating the exact same diet that had provided his good weight loss in the past. This is very common and should be expected.

A reduced metabolism is normal on all diet programs as the body begins to lose weight. Diets which claim otherwise are simply wrong as many diet failures can testify. Many people think a high-metabolism is great, but that is a myth. A lower metabolism is associated with longevity and anti-aging. Animal tests have proven time and time again that a lower metabolism diet provides longer life. The metabolism will drop on the low-carbohydrate diet which is a health improvement in itself. This lower metabolism will require an adjustment in the diet in order to move off the stall or plateau and continue the downward trend. Reject all advice suggesting that one should increase their metabolism.

Other body reactions occur when one suddenly switches from a high-carbohydrate diet to a low-carbohydrate diet. The body is not accustomed to this condition in most cases. Some people have rarely used fatty acids as their major energy source. The result is a delay by the body in learning to burning fatty acids for energy. This delay can result in weakness or a feeling of low-energy. These symptoms will pass over time as the body adjusts. The liver will produce ketones during this time which can be measured in the urine and observed in the mouth. This symptom will pass within a few weeks. Do not think that weight loss has stopped simply because the ketone level has dropped.
Ketosis Myths and Facts on the Low-Carbohydrate Diet. 

General Guidelines for a Stall and Plateau Busting Diet

This diet is a low-carbohydrate diet with a little finessing to break a stall and proceed on the weight-loss curve. Knowing the general overall guidelines is important so one does not have to blindly follow a strict meal recipe program. You can eat the foods or recipes you desired so long as they comply with these guidelines.

This stall and plateau busting diet is more than that. It can be continued for the duration of your weight-loss until you reach your goal, even if it takes years. This diet plan can be used as a way-of-life for those who gain the weight back easily. This program is much different from other stall busting diets that are limited in duration. Examples are the fat fast diet, fat flush diet or the high-protein, low-fat and low-carbohydrate diet.

Don't be fooled by hype and excessive claims of rapid weight loss presented in many programs. The continual weight-loss of one to 2 pounds per week should be considered normal for a person with a high lean body weight, such as a large male. Others should expect less depending on their lean body mass. A 1/2 pound to 1 pound per week is normal for an average size female. Even so, mini-stalls will occur as weight is lost. One should not panic when a rare but small violation of the guidelines results in the up-tick of several pounds. Simply return to the program and watch it fall away just as quickly.

Carbohydrates - Severely Restricted

Carbohydrates are a nonessential macronutrient for human health. Carbohydrates are avoided because they contribute only calories. Carbohydrates cause age-related degenerative diseases. Protein and fat are essential for human health. Breaking stalls requires strict adherence by eating as few carbohydrates and as little fiber as possible. Don't panic about the low-fiber. Fiber is not the innocent indigestible food product that many claim. Bowel functions will become perfectly normal and natural without it. You can read more about the fiber myth on the following page.
Top Ten Nutritional Myths, Distortions and Lies That Will Destroy Your Heath.
Absolute Scientific Proof Carbohydrates Are Pathogenic.

The total daily consumption of carbohydrates from the allowable nonstarchy vegetables is less than 20 gm. of which 3 gm. will most likely be classified as fiber.

Protein - Generous Allowance

Protein from red-meat, fowl, fish, seafood, eggs and cheese is allowed in a generous proportion. Protein is a very nutritionally dense food containing a high level of most vitamins and minerals. The body can convert 58% of protein to glucose. Therefore, high quantities of lean protein are not recommended. The protein should be from all fresh or fresh-frozen animal products. Processed meats of any kind, such as deli meats, sausage, hotdogs and ham, are strictly forbidden. Bacon that is cured without maple or sugar is permitted if the ingredient list does not include sugar. Chicken and turkey which has been injected or coated with any solution of sugar and salt must be strictly avoided. Acceptable chicken and turkey package labels would normally state "minimally processed." Soy protein is strictly forbidden. Whey protein and amino acids are permitted and recommended for those with intestinal diseases.
Inflammatory Bowel Diseases, Crohn's, Ulcerative Colitis, Candida & Others.

Fats - Generous Allowance

You will see in the table below that fat can comprise as much as 70% of the calories in this diet. Fats are essential for human life and nutritionally dense with fat-soluble vitamins. This percentage is increased by supplementation with Omega-3 and Omega-6 fatty acids as specified below. Taking these essential fatty acids is one of the most important elements to good health. The substitution of flax seeds or flax seed oil is strongly discouraged because some people cannot break the fats down into the EPA and DHA Omega-3 components, and flax seed oil is to high in inflammatory Omega-6 fatty acids. Borage oil with GLA Omega-6 fatty acids should be taken, but all other Omega-6 fatty acids from vegetable, nut and seed sources should be strictly avoided.

All of the fats are to come with the meat, fowl, fish or seafood with other fats from eggs, coconut oil, butter, olive oil and cheese. The cheese should be a hard type and never a spreadable or liquid cheese. Cottage cheese should be avoided as it contains carbohydrates and has been proven in scientific studies to be detrimental to bones, contrary to the common recommendations.
Preventing Osteoporosis, Bone Loss, Hip Fractures and Degenerative Disk Disease.

Vegetables - Nonstarchy are Moderately Restricted

Nonstarchy vegetables can be eaten on a moderate basis. Vegetables can be cooked any way desired. Butter on steamed vegetables is acceptable in restricted amounts. Vegetables can be stir fried in a small quantity of coconut oil, butter or olive oil in this order of preference. Starchy vegetables are strictly forbidden. These include potatoes, yams, turnips, pumpkins, winter squash, etc. Limit moderately starchy vegetables such as carrots. The best low-carbohydrate vegetables are green or yellow beans, peas, cabbage, celery, peppers, spinach, cucumbers, tomatoes and green or yellow zucchini. Tomatoes and peas should be no more than 25% of the vegetables because of the high carbohydrate content. Lettuce gives many people intestinal distress and is strictly forbidden for those with any inflammatory bowel disease.

Calories - Tightly Controlled

Restricting calories on the low-carbohydrate diet may not be necessary for those who lose weight easily. However, a stall, plateau or stubborn metabolism common for obese people requires a strict control on the total calories eaten per day. This is the main reason for failures on the low-carbohydrate diet. One can actually gain weight on the low-carbohydrate diet by simply eating an excessive amount of calories obtained from protein and fat. Calorie limitation is based on one's "lean body mass" which is the total body weight minus the weight of body fat. A rough goal would be 20% body fat for males and 28% body fat for females. You can guess at your goal lean body weight by estimating your desired total weight goal for an ideal body shape. Example: A 5'- 6" (1676 mm) female should weigh about 133 pounds (60.3 kg), and a 6'-2" (1880 mm) should weigh about 179 pounds (81.2 kg). You know best what your ideal weight should be based on your body type. The female lean body mass = 133 x (1.00 - 0.28) = 96 pounds (43.5 kg) and the male lean body mass = 179 x (1.00 - 0.20) = 143 pounds (65 kg).
Ideal Body Fat Percentage Calculator.
Ideal Body Weight for Females.
Ideal Body Weight for Males.

Total calories per day are according to the following table. The formula for calories is (LBM/100)^0.76 x 1400. Calories are not linear with weight. A small size requires more calories per lean body pound because heat loss is greater per pound for a smaller person. The table applies for both males and females. DO NOT use this table for calculating calories based on total weight. Lean body weight is used to calculate calories because body fat does not burn calories. Muscles, body organs and heat loss account for the daily calorie requirement. This table is a starting point only and may require adjustment either higher or lower depending on the individual. Record your weight every day and compare the weekly change. Any failure to lose weight must require a decrease in the calorie consumption per day. Intermediate small plateaus can last as long as one week so patience is required. A two-week plateau should be cause for a decrease in calories.

Calories can be calculated online at FitDay.com. Registration is free but is required.

Cheating - The Major Cause of Failure

Do not eat any sweet or high-carbohydrate foods. A teaspoon of regular ice cream will block weight loss for at least two days. One third of a sugar cookie every other day weighing only one ounce per week will block the entire weight loss of one pound for that week. Being consistently diligent in your compliance with the food restrictions and calorie restrictions is absolutely required. Little slips render the diet worthless for those with a high metabolic resistance to weight loss.

Typical Daily Food Guide

Start your stall busting attempt by complying with the following food guide table in strict detail to prove to yourself that continued weight loss is indeed possible. Then switch to your own favorite foods while making certain you count every morsel of food eaten without violating the basic guidelines or calorie limit. Everyone has their favorite foods based on preferences and availability, but those foods must be acceptable to the guidelines. The meat category can be any red meat, fowl, fish or seafood. All meat weights are before cooking. Ground beef can be 80% lean. Low-carbohydrate home made mayonnaise as shown on the following link can be used with lean meat or fish. Nuts will stop a good weight-loss run dead in its tracks. Low-carbohydrate manufactured snacks with sugar alcohols are not allowed. Avoid aspartame diet products.
Inflammatory Bowel Diseases, Crohn's, Ulcerative Colitis, Candida & Others.

Soy protein products are strictly forbidden. Many people and vegetarians commonly substituted soy protein for meat. This practice is unacceptable. This diet program is not possible for vegetarians.

Weight Shown is Lean Body Mass (LBM)

Note 1 - The bacon must be cured without sugar. Fry the bacon over low heat. Add the eggs as soon as the bacon begins to sizzle. Stop cooking the bacon while it is still floppy with white fat showing. Serve with the extra melted fat poured over the eggs and bacon. Eat all of the fat. Do not cook the bacon until it is crisp as commonly recommended. High heat and over cooking oxidizes the fats in crisp bacon and makes it unhealthy. Look for the following acceptable brands.

• "No Sugar Added" Gwaltney store brand by Super Wal-Mart.

• "No Sugar Added" store brand by Kroger.

• "Low Sodium" store brand without sugar in the ingredient list by Safeway.

Note 2 - Carlson's lemon flavored cod liver oil and borage oil with a high GLA fatty acid content are highly recommended.

Breakfast with eggs, bacon and tomato.

Lunch with grilled veal steak, peppers and cabbage.

Dinner with baked salmon, fried mushrooms, avocado and lemon.

Other Considerations

Vitamins, Minerals and Supplements

Supplementation with a good vitamin and mineral program is recommended to optimize health rather than just meeting some "official" minimum criteria. However, the US government Daily Recommend Allowance (RDA) seems to have been established to match the USDA Food Guide Pyramid rather than developed from hard scientific study. Many primitive groups have been shown to exhibit excellent health while living far from the RDA specifications while other may have complied with the RDA requirement but suffered diabetes and heart disease as we do today. The ancient Egyptians are a good example of people who probably ate a diet near to the USDA Food Guide Pyramid, yet they suffered diabetes, heart disease and bone ailments. On the other hand, Eskimos lived all winter on nothing but caribou meat. They prepared a mixture using 80% caribou fat and 20% caribou meat. Other Eskimo tribes ate a meat-only diet mostly of salmon. Their health was found to be excellent by explorers, Vilhjalmur Stefansson and Karsten Anderson. Upon returning home the doctors said his story was impossible because of the apparent low level of many nutrients in the Eskimo diet. Doctors claimed that the diet did not contain any vegetables and would therefore cause scurvy from a lack of vitamin C, yet they showed no signs of vitamin C deficiency.
Stefansson 1 - Eskimos Prove An All Meat Diet Provides Excellent Health.

Vitamins and minerals which fall below the RDA on the above diet are Vitamin B-1, Vitamin B-6, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Calcium and Magnesium. Even though the Eskimos showed excellent bone and dental health, these and other vitamins and minerals should be supplemented to insure optimal health according to the following page.
Preventing Osteoporosis, Bone Loss, Hip Fractures and Degenerative Disk Disease.

The full list of recommended vitamins, minerals and supplements are shown on the following page for those who can afford the luxury.
Vitamins & Minerals and Supplements.

Pancreatic enzyme deficiencies can cause weakness because fats, carbohydrates and proteins are not digested properly. A lipase deficiency will limit the use of body fat for energy. This limitation shows as in increase in ketone bodies in the blood and urine. Take one multiple enzyme supplement with each meal that includes amylase, maltase, sucrase, lactase, lipase (for lipids), protease (for proteins) and any others available. There is no enzyme available for those who are fructose intolerant; therefore, avoidance of all fructose is the only solution. Avoid products with carbohydrate fillers. Cooking meats and vegetables destroys the enzymes; therefore, supplementation with enzymes is suggested.
Ketosis Myths and Facts on the Low-Carbohydrate Diet.

Exercise

Some exercise is very important to maintain overall health and vigor. The lack of exercise will result in a tired feeling and reduced energy. The best time for exercise is after the breakfast meal while the cortisol hormone level is still high. Later afternoon and evening exercise is less desirable because it stimulates the body too late in the day. A brisk 30 minutes walk three times a week is minimum with some uphill effort better than level walking. The exercise should include a 15 minute period of high output and heavy breathing. A person near their ideal weight should increase the activity, and a very overweight person may require less. The extra weight provides a high level of exertion for the overweight person. Excessive exercise or training should be avoided as it will cause the body to attempt to conserve weight rather than use body fat for energy.
Top Ten Exercise Health Myths About Running, Jogging, Biking, Marathons.

Exercise is important to burn off glycogen which is stored in the liver and muscles. The body can convert 58% of dietary protein and 10% of dietary fat into glucose that is then stored in the body as glycogen. The muscles use the glycogen for energy instead of burning body fat. The body will not burn body fat when a plentiful store of glycogen is present. Therefore, exercise is needed to keep the glycogen stores at a minimum and to keep the body burning dietary fat and body fat.

Constipation

People new to the low-carbohydrate lifestyle can experience a slight feeling of constipation because the intestinal tract has become lazy on a high-carbohydrate diet. Constipation or a sluggish fullness can result because the digestive system is not accustomed to a healthy diet. Relief can be accomplished by drinking 24 to 32 oz. of water on an empty stomach within a short period of time. The amount of water depends on the size of the person and should be done occasionally, not every day. The common advise that one should have one or several bowel movements each day is a myth. Constipation can be prevented by taking the probiotics listed below. Magnesium is a natural and safe laxative when taken in excess. Take one chelated magnesium (100mg) three times a day with a meal. Adjust as needed to relieve the constipation. The extra magnesium is a great bonus for building the bones. Most people are magnesium deficient.

Probiotics are absolutely required for a smooth digestive system, especially the very effective lactobacillus Sporogenes listed below. A healthy balance of beneficial bacteria (called probiotics) must be restored in the intestines during the low-carbohydrate, anti-yeast diet. The most common approach is to supplement the diet with a probiotic containing live lactobacillus acidophilus, lactobacillus bulgaricus and bifidobacterium bifidum as the better choices. Lactobacillus bulgaricus is intended to help the GI tract be more suitable for the survival and growth of lactobacillus acidophilus and bifidobacterium bifidum. Acidophilus is the primary bacteria of the small intestine while bifidum is the major bacteria of the large intestine. Others beneficial bacteria include bifidobacterium lactis, bifidobacterium longum, and/or others. New evidence points to lactobacillus sporogenes as being particularly effective against intestinal and vaginal infections and should also be taken. Most should be refrigerated. Capsules and liquids are available, but care should be taken in the selection because many brands contain dead spores. Quality products are usually kept in a cooler at the health food or vitamin store. Expect some or all products to contain rice flour, potato starch, maltodextrin and other fillers which are needed to keep the bacteria alive. Take only one tablet or one teaspoon with each meal or with water. Do not take high quantities as may be suggested on some bottles.
Benefits of Lactobacillus Sporogenes as a probiotic.
Lactobacillus Sporogenes supplier.
Multidophilus Lactic Flora Complex, Non-Dairy by Solaray supplier.
Probiotics - The Next Best Field of Treatment?

 A bowel movement every day or several times a day should not be expected on this diet. Eggs are 95% assimilated into the body. Vegetables are largely water and fats are nearly 100% assimilate; therefore, one should not expect a large bowel movement after eating a breakfast of eggs and vegetables fried in coconut oil. Skipping a day between bowel movements and sometimes skipping two days is common and of no concern. Taking fiber supplements is not recommended and unnecessary. Fiber is not the healthy diet component as claimed by most doctors and nutritionists. The high-carbohydrate, high-fiber diet proponents are deathly afraid of infrequent bowel movements for good reason. Their high-carbohydrate, high-fiber diet breeds pathogenic bacteria in the colon which leads to many bowel diseases including colon cancer. They falsely believe that keeping the bowel moving fast will prevent these diseases, but the best way to prevent bowel diseases is to eliminate the bacteria's food, carbohydrates.  Read more about fiber on the following pages.
Top Ten Nutritional Myths, Distortions and Lies That Will Destroy Your Heath.
Inflammatory Bowel Diseases, IBD, IBS, Crohn's, Ulcerative Colitis, Candida & Others.

Reference Books and Online Support Groups:

Good Calories, Bad Calories by Gary Taubes

This is a must-read book. Gary Taubes is an award-winning scientist who has specialized in exposing misleading, incorrect, or fraudulent science. His seven-year research in every science connected with the impact of nutrition on health shows us that almost everything we believe about the nature of a healthy diet is wrong. For decades we have been taught that fat is bad for us, carbohydrates are better, and that the key to a healthy weight is eating less and exercising more. Yet with more and more people acting on the advice, we have seen unprecedented epidemics of obesity and diabetes.

Taubes argues persuasively that the problem lies in refined carbohydrates (white flour, sugar, easily digested starches) via their dramatic effect on insulin -- the hormone that regulates fat accumulation -- and that the key to good health is the kind of calories we take in, not the number. There are good and bad calories. Taubes traces how the common assumption that carbohydrates are fattening was abandoned in the 1960s when fat and cholesterol were blamed for heart disease and then -- wrongly -- were seen as the causes of a host of other maladies, including cancer. He shows us how these unproven hypotheses were emphatically embraced by authorities in nutrition, public health, and clinical medicine in spite of how well-conceived clinical trials have consistently refuted them. He also documents the dietary trials of carbohydrate restriction which consistently show that the fewer carbohydrates we consume the leaner we will be.

With precise references to the most significant existing clinical studies, he convinces us that there is no compelling scientific evidence demonstrating that saturated fat and cholesterol cause heart disease; that salt causes high blood pressure; and that fiber is a necessary part of a healthy diet. Based on the evidence that does exist, he leads us to conclude that the only healthy way to lose weight and remain lean is to eat fewer carbohydrates or to change the type of carbohydrates we do eat and, for some of us, perhaps to eat virtually none at all.

TNT DIET - Targeted Nutrition Tactics
by Jeff Volek, Ph.D., RD and Adam Campbell, Men's Health Magazine
The explosive new plan to blast fat, build muscle and get healthy.

The TNT Diet is a great book for bodybuilders and everyone else who wants to preserve and build lean muscle while controlling body fat. This book is a must read for anyone on the low-carbohydrate diet.

Active Low-Carber Forums - Atkins & low-carbohydrate Diet Support Group

You can talk with others who have bowel diseases or Candida about their experiences. Registration is free but is required before you can post your own message or question. You can click above to visit and read posts by others. Look for the "Candida Yeast & IBS" topic link.

Life Without Bread: How a Low-Carbohydrate Diet Can Save Your Life

Life Without Bread is an important addition to the growing body of literature on the benefits and importance of low-carb diet. Written by Christian Allan, Ph.D., and Wolfgang Lutz, M.D., the book is based on Dr. Lutz's experience using carbohydrate restricted diets with thousands of patients for more than 40 years. It is based on extensive research in the medical and scientific literature and provides ample references. The book presents a unified theory of how high (and even moderate) levels of dietary carbohydrate cause or exacerbate various health problems and how carbohydrate restriction can help people to recover from those problems.

The book Life Without Bread by Christian Allan, Ph.D. and Wolfgang Lutz, M.D. has a chapter on gastrointestinal diseases. Don't be mislead by the title to believe the cure is the simple elimination of bread. Mr. Lutz's older book is out of print but has essentially the same information. It may even contain more detail than his new book above. Fortunately, Chapter VII: Gastro-Intestinal Tract of the older book can be read online.

Dr. Atkins' New Diet Revolution - Revised and Improved

The Atkins' New Diet Revolution is the best book for an initial dietary change and quick weight loss, reduced blood pressure, and reduced cholesterol. Look for the companion book for recipes. It has some very interesting case studies from the doctor's patients. It includes data from past civilizations proving the low-carbohydrate diet is the most healthy.
Robert C. Atkins, M.D. ISBN: 006001203X.

Dr. Atkins' Age-Defying Diet Revolution

This is Dr. Atkins newest book. The main topics are the cause, prevention, and cure for diabetes and heart disease which have become major health concerns in the United States and many other developed countries.
Robert C. Atkins, M.D. with Sheila Buff ISBN: 0312251890.

Dr. Atkins' Vita-Nutrient Solution: Nature's Answer To Drugs  

This is the best book for determining the correct vitamin and mineral dosage for therapeutic (disease curing) effect, excessive dosage amounts, and normal recommendations. Dr. Atkins' Vita-Nutrient Solution discusses the vital function of vitamins and nutritional supplements and then provides a list of diseases and complaints that the supplements can help cure or alleviate.

Protein Power Lifeplan

This book by Dr. Michael and Dr. Mary Dan Eades has an excellent chapter on "Leaky Gut Syndrome" which describes the cause of bowel diseases and autoimmune diseases.

Why Stomach Acid is Good for You

This groundbreaking book unleashes a brilliant new plan for permanently curing heartburn by relieving the root cause of the problem -- low stomach acid. The fact is that heartburn is caused by too little stomach acid -- not too much, as many doctors profess. Book by Jonathan V. Wright and Lane Lenard.

MEDICAL DISCLAIMER: All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness or nutrition regimen. The information contained in this online site and email is presented in summary form only and intended to provide broad consumer understanding and knowledge of dietary supplements. The information should not be considered complete and should not be used in place of a visit, call, consultation, or advice of your physician or other health care provider. We do not recommend the self-management of health problems. Information obtained by using our services is not exhaustive and does not cover all diseases, ailments, physical conditions, or their treatment. Should you have any health care related questions, please call or see your physician or other health care provider promptly. You should never disregard medical advice or delay in seeking it because of something you have read here. We strongly suggest you select a physician who is knowledgeable and supportive of the low-carbohydrate diet. Many of the physicians listed on this page have health clinics.

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