Why do I look like I am gaining weight on Starch Solution Diet?

8 Reasons That Could Be Keeping You From Losing Weight On Starch Solution

If you feel like you’re gaining weight on the Starch Solution, here are some possible reasons:

1. Water Retention
   Increased Carbs = Increased Glycogen Storage: Carbs store water (1g glycogen holds ~3g water). If you’ve increased starches, your body might be holding more water, making it look like weight gain.
   Salt Intake: If you’re eating salty foods (soy sauce, canned beans, etc.), you might retain water.
2. Portion Sizes & Caloric Intake
   While The Starch Solution promotes eating freely, portion sizes still matter.
   If you’re eating large amounts of high-calorie starches (white rice, pasta, or bread) and not enough vegetables, you might be consuming more calories than you burn.
3. Hidden Fats
   Are you adding oils, nuts, seeds, or avocado? Even small amounts can add up. The Starch Solution is low-fat, and adding fats can slow weight loss or cause weight gain.
4. Too Many Processed Starches
   White flour, white bread, crackers, and pasta digest quickly and can lead to overeating. Stick to whole-food starches like potatoes, sweet potatoes, brown rice, and beans.
5. Not Enough Non-Starchy Vegetables
   Are you eating half your plate as veggies? Dr. McDougall recommends lots of greens, broccoli, cabbage, zucchini, etc. to keep you full and lower overall calorie density.
6. Exercise & Muscle Gain
   If you’re more active, you might be gaining muscle, which weighs more than fat but looks leaner.
7. Hormones & Digestion
   Hormonal changes (PMS, stress, thyroid issues) can cause bloating or temporary weight gain.
   Digestive changes: If you’re eating more fiber, you might feel bloated before your gut adjusts. Drink water and keep fiber intake consistent.
8. Fat Intake The Starch Solution recommends getting no more than 5-15% of total daily calories from fat, with most people aiming closer to 5-10% for optimal weight loss.
   • Strict weight loss version: 5% fat (very low-fat, whole-food plant-based)
   • More flexible version: 10-15% fat (still low-fat but allows small amounts of nuts/seeds)
   • For 1,500-2,000 calories/day, that means:
     • 5% fat = 8-11g fat per day
     • 10% fat = 16-22g fat per day
     • 15% fat = 25-33g fat per day

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What to Do?

• Track your meals for a few days (not calories, just what you’re eating).
• Make sure you’re eating low-fat, high-fiber, whole foods with plenty of veggies.
• Watch for processed foods, fats, and too much salt.
• Stay patient—early weight changes are often water weight shifts, not actual fat gain.