I’ve witnessed many high-performing businessmen turning to diets like intermittent fasting, keto, or paleo - quick fixes for nutrition and a healthy lifestyle.
I do believe that these diets offer clear rules and quick results, which is appealing to those who thrive on structure and measurable outcomes.
But what happens when progress stalls?
Today we’ll get into why these plateaus occur and how to achieve long-term success with balanced nutrition and sustainable lifestyle changes.
Why structured diets are appealing
Diets like intermittent fasting, keto, and paleo are popular because they simplify meal planning and deliver quick results. Intermittent fasting helps you control your eating windows, keto rapidly burns fat, and paleo encourages eating whole, unprocessed foods.
According to a study published in the Journal of the American Medical Association (JAMA), intermittent fasting can lead to weight loss of 3–8% over 3–24 weeks. However, these diets often hit a plateau, leaving many feeling frustrated and confused.
Understanding the plateau
Diet plateaus happen for several reasons. Your body adapts to the new regimen, becoming more efficient and burning fewer calories. According to studies, after initial weight loss, the body’s metabolism slows down, reducing the number of calories burned at rest.
Prolonged calorie restriction can slow your metabolism, making weight loss harder. Strict diets can also lead to nutrient imbalances, affecting your overall health and performance.
The need for balanced nutrition
To maintain progress, it’s essential to shift from rigid diets to balanced nutrition. This means including a variety of food groups to ensure you get all the nutrients you need.
Instead of cutting out entire food groups, focus on moderation and variety. Balanced nutrition boosts your metabolism, energy levels, and mental clarity - important for staying at the top of your game.
A study by the Harvard T.H. Chan School of Public Health found that a diet rich in fruits, vegetables, whole grains, and lean proteins supports better health and longevity.
Making sustainable lifestyle changes
Here are some strategies I recommend to break through the plateau:
1. Personalized nutrition plan
Consult with a nutritionist to create a plan that fits your specific needs and goals. This helps you address any nutrient deficiencies and maintain overall health. Personalized nutrition advice leads to more significant and sustained weight loss compared to generic guidelines.
2. Mindful eating
Listen to your hunger and fullness cues. Mindful eating prevents overeating and fosters a healthier relationship with food. There is plenty of research that indicates that mindful eating can help reduce binge eating and emotional eating.
3. Regular exercise
Include both strength training and cardio in your routine. This combination boosts metabolism and supports muscle growth. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, plus muscle-strengthening activities on two or more days per week.
4. Stress management
High-stress levels can affect your metabolism and health. Techniques like meditation, yoga, or deep breathing can help manage stress. Chronic stress can lead to unhealthy eating habits and weight gain.
5. Quality sleep
Aim for 7–9 hours of sleep each night. Good sleep is crucial for recovery and maintaining a healthy metabolism. Studies have found that inadequate sleep can lead to weight gain and reduced insulin sensitivity.
6. Stay hydrated
Drink plenty of water throughout the day. Staying hydrated supports all your body’s functions and helps maintain energy levels. The **National Academies of Sciences, Engineering, and Medicine** recommends a daily water intake of about 3.7 liters for men and 2.7 liters for women.
7. Stay flexible
Long-term success requires flexibility. Be open to adjusting your diet and lifestyle as needed. Listen to your body and make changes when something isn’t working. This approach helps you overcome plateaus and promotes a sustainable, healthy lifestyle.
Breaking through diet plateaus is about more than sticking to a strict regimen. It’s about understanding your body’s needs, embracing balanced nutrition, and making sustainable changes. By focusing on long-term health and being adaptable, you can achieve lasting success and continue to thrive both personally and professionally.
For more insights, watch the YouTube podcast episode of Making Bank with John Madsen, where we explore similar topics in-depth.