How to Break a Weight Loss Plateau - Vegan Nutrition with Marty Davey

Moderate aerobic exercise (8 METS) in the morning for an hour or more produces an ammonia-like sweat odor, and weight loss has plateaued. Seems to have occurred since switching to vegan diet this winter. I eat some multi-grain bread and a large apple before workout. Any insights or suggestions would be appreciated. Warm wishes, Ed

Article continues below

Kudos to you for eschewing animal products. You are now in a class with Carl Lewis and Martina Navratolova. I know I am a font of nutritional wisdom, but...

Well, Dude just go and educate me! [Like we all know what METS are. Another baseball team I don't support from New York?]1 For the rest of us, METS stands for metabolic equivalent task. 2 [You know I love you, Ed] Basically, METS are a way to rate the metabolic impact an exercise has, i.e., being at rest is 1 MET and running a 7 minute mile is 10 METS. [I hate learning new stuff. I just want to be naturally omnipotent.]

On the other hand, your question is based in my favorite widgetty subject—metabolic breakdown of macronutrients in humans! Yes, I have no life. Anyway...

The main place your body gets ammonia is from protein breakdown. Proteins have this NH2 molecule in them.

This means it has one nitrogen atom and two hydrogen atoms. When the protein breaks down for whatever reason, that NH2 goes its merry way. However, hydrogen atoms are like cheap drunks at a cash bar. They cling to just about anything with more pull than themselves. So, any hydrogen floating by will connect to this NH2 and make it NH3. For those of you who successfully passed chemistry, NH3 is also known as ammonia. The body rids itself of excess ammonia via the kidneys or sweat.

So, does this mean that I am working out too hard and constantly breaking down my protein? Probably not. What it may mean is:

1. You are not drinking enough water. Therefore, the ammonia is concentrated and when you sweat the odor is increased. Many vegetarians notice that meat eaters have a more pronounced ammonia odor when working out. Increase your water at least a half hour before the workout and make sure to hydrate during the workout.

2. You need more carbs. This is possible because your body first uses carbohydrates to make glucose. But, if you aren't eating enough carbs your body will breakdown other substances to get this glucose, including protein. Jeremy Likness, a body builder, explains this really well. He says that although your body can get glucose from fat, it is not a direct line. So to make the transition it could use muscle protein. Especially, if your fat is low. Long distance or endurance athletes come up against this much more than strength or short duration athletes.

Now, the writer states he eats some carbs before the workout. That's great. It may not be enough. I would try eating another carbs source such as a small amount dates. It is very high in carbs, transports easily and is high in potassium. If you workout for more than an hour electrolytes can be an issue. Potassium is an electrolyte. Also, I would have some carbs immediately post-workout. Nuts or edamameare a good choice. They have protein, fat and carbs. Plus, they dry out your mouth and you drink more water.

These carbs will ensure your glycogen stores are kept at a maximum, and the water will help encapsulate the glycogen. Many new vegans do not realize the volume of food they need to eat. Depending on the former diet, they may be eating massively increased amounts of fruits and vegetables which transport quickly through the body. Instead of three big meals, they should think more about three meals and two snacks.

Now, the weight plateau. You may have read my article on flabby bellies. This is where I consulted with Craig Fitzpatrick, certified trainer [blah,blah, alphabet soup]. I asked him about this and one of the main trainers, Marquita Haye at The Lodge at Woodloch. Both stated to change something in the workout and in the diet. Your body is used to what you are doing, so do a sprint, an extra rep, switch your type of exercise entirely. Nutritionally, check your fat intake. Cut any oils you use in half. I don't care if it is extra virgin olive oil straight from your best buddy overnighted from Korfu, Greece it still has 9 calories per gram. Carbs and protein are 4 kcalories per gram. One last note: muscle weighs more than fat. You just may be putting on more muscle.

In writing this, I have been putting on more brain muscle, and therefore, have broken through my knowledge plateau to become one step closer to nutrition goddess.

Thank you, Ed, METS Master.

Marty Davey is a Registered Dietitian and has a Masters degree in Food and Nutrition from Marywood University. She became a vegetarian in 1980 when she discovered that the chemicals in American meat made them unsellable to Europeans. She and her husband have raised their son as a vegan. She teaches nutrition and has a private practice specializing in assisting clients transitioning to a plant-based regime step by step. Her website is martydavey.com

Get your own personal nutrition consultation with Marty here.

Disclaimer: The advice given here is for eductional purposes only. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider.

See full index of questions

Sponsors: