DEFINITION
Is It Actually a Plateau?
No downward trend in 7-day moving average for 2-3 weeks
▼ Yes, confirmed
STEP 1
Adherence Audit
Is the client tracking accurately?
Hidden calories: oils, condiments, mindless eating
Hidden calories: oils, condiments, mindless eating
▼ No → Re-educate on tracking
▼ Yes → Continue
STEP 2
Metabolic Adaptation?
>10% body weight lost OR
>12 weeks in deficit?
>12 weeks in deficit?
▼ Yes
▼ No
Diet Break
2-4 weeks at maintenance
Restore leptin & thyroid
Restore leptin & thyroid
STEP 3
Training & Recovery Check
Declining performance?
Reduced sleep? Overtraining signs?
Reduced sleep? Overtraining signs?
▼ Yes → Deload / reduce volume
▼ No → Continue
STEP 4
Adjust and Reassess
Reduce calories by 100-200 kcal/day
OR increase NEAT by 2,000-3,000 steps/day
OR increase NEAT by 2,000-3,000 steps/day
▼
Reassess After 2 Weeks
If no response, repeat Step 2-4 cycle
Population Notes
Female Athletes
Rule out low energy availability (LEA). Luteal phase weight stalling is normal — not a plateau.
PCOS
Reduce glycaemic load, increase fibre (30-40 g/day). Consider inositol (4 g/day myo-inositol).
Older Adults (50+)
Increase protein to ≥2.0 g/kg/day. Reduce rate expectations by 20-30%.
ED History
Do not reduce calories further. Refer to Gentle Entry Protocol or a mental health professional.
Metabolic adaptation protocols, diet break structures, and plateau-busting strategies in the Diet & Nutrition Book.