Breaking Through a Set Point

At some point in your weight-loss journey, especially as you get closer to your goal weight, you may experience a stall that feels impossible to break through — no matter how strictly you follow your plan.

There’s no clear consensus on what causes it, but this “set point” is an undeniable phenomenon. It happens at different weights for different people and takes a lot of work and patience to break through.

We follow your progress closely and keep an eye out for stalls of all kinds, including set points. If you think you’ve hit a set point, reach out to us.

There’s no quick fix, but both intermittent fasting and fat fasting can help. If you are interested in either, ask us for a protocol in your daily logs or by email.

Intermittent fasting increases the intensity of fat burning, allowing your blood sugar and insulin to drop down to baseline levels — getting your body to burn more fat and ketones for fuel. Once your body adapts to intermittent fasting, you will experience lessened hunger and cravings, meaning you’ll eat less often and feel more satiated after meals.

Fat fasting, where calories, protein, and carbs are reduced while fat is increased, forces the body to switch to fat burning for energy. This usually works out to about 1000–1200 calories a day with 80–90% coming from fat. Fat fasting should only be done occasionally and for limited periods because of the limited protein intake.