What about the 21-day diet plateau period

No matter what kind of weight loss method is encountered to some extent, the 21-day diet is no exception. Only through the weight loss plateau can you really keep your body from rebounding, otherwise the weight loss will be a loss. So what about the 21 day diet plateau period? How to spend the weight loss plateau period?

What is the weight loss plateau period

The weight loss plateau is the period of weight loss stagnation, in fact, is the weight loss to a certain extent after the weight is no longer falling, and there will be no change. After a period of reduced calorie intake for weight loss, the body will adapt to the phenomenon and then absorb as much calories as possible from the food consumed and make the most efficient use of them, while reducing the basal metabolic rate and reducing energy consumption, so the calories reach a new equilibrium and the weight will no longer drop.

Why is there a plateau in the 21-day diet?

The 21-day diet is a strictly controlled diet with low caloric intake, which may be effective at first, but the body will gradually get used to the low-calorie state and maintain the caloric balance by reducing metabolism, which will not only lead to nutritional deficiency, but also slow down fat metabolism, resulting in the so-called plateau period.

What to do during the 21-day diet plateau

Strictly follow the 21-day process

When you encounter a plateau in the 21-day diet, it may be because you did not strictly follow the 21-day process, such as eating in the first phase, resulting in no weight loss in the second phase and no weight loss. Therefore, in this case, it is still necessary to follow the 21-day requirement. Phase 1 (first 3 days): complete fasting, only drink plain water, honey water is fine. Phase 2 (middle 8 days): eat vegetables and fruits, control the total amount, prohibit all staple foods, desserts, meat. The third phase (after 10 days): normal diet, eat to 60% full, fasting 5 hours before going to bed.

Stick to the 21-day diet

If you encounter a plateau in the middle phase with the 21-day diet, it means that the diet is working.2 It also means that the 1-day diet plateau is a sign of imminent success in weight loss. When you reach the plateau stage, it means that your body has reached its default weight minimum, and if you successfully break through the plateau stage, 90% of people will not rebound to a weight above the plateau stage (it should be noted that this is the girl who still maintains a weight loss diet as well as exercise during the plateau stage). So don't give up easily when you encounter a plateau, but continue to persevere and get better results after breaking through the plateau.

Increase the amount of exercise

The 21-day diet is only about diet control, if you do not exercise, you will only lose water and muscle, and the fat will remain on your body as usual, which will only become more and more difficult to lose. So the best way to lose weight is with an exercise program, the effect will be lasting and effective. It can be combined with exercises like jumping rope, hula hooping, swimming, cycling, jogging, yoga and so on.

Get some energy

The second phase of the 21-day diet where you are more likely to hit a plateau is when you eat vegetable and fruit meals. Through the previous 3 days of fasting period, coupled with eating only vegetables and fruits, the supplemental energy cannot meet the needs of the body, and the metabolism becomes slower and energy consumption slows down, which will lead to a plateau period. At this time, do not only eat vegetables and fruits, you can supplement some energy, such as milk, eggs, pure soy, etc.

Warm Tips

The 21-day weight loss method needs to be carefully implemented in accordance with its requirements, and there is no need to be anxious when you encounter a plateau period, carefully analyze whether it has been implemented in accordance with the plan, if so, then perhaps you are about to lose weight successfully, and break through the plateau period, but also to maintain a good healthy diet and proper exercise, so as not to lead to rebound.