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Breaking Keto Plateau

How To Break A Weight Loss Stall On The Ketogenic Diet

How To Break A Weight Loss Stall On The Ketogenic Diet

Halleluja! Friends! I have figured out How to Break a Weight Loss Stall on the Ketogenic Diet!! But first, I feel the need to explain a few things… First, no one really understands why we start to stall on the keto diet. Keep in mind that I am not a doctor. I am only sharing the experience I have and what works for me. I would highly suggest finding a doctor that believes in a low carb diet or Ketogenic diet before you begin. Even though I feel amazing, I’ve noticed a stall in my weight loss. I feel the need to say the Keto diet has cleared a brain fog that I didn’t even really notice was there. It has also made me feel less bloated, less gassy and my energy is through the roof! That alone is probably one of the reasons I continue with this way of eating. The end result is a bonus when it’s a weight loss. But what about the people who are doing this for weight loss as a primary goal? It just means that all the other benefits are the after thought. The Keto Diet has so many benefits and I’m learning more and more each day. I myself started to notice a weight loss stall. I figured it was probably my age because the older we are the harder (or slower) it is to lose weight. I went to a Ketogenic Diet conference here in Austin Texas called KetoCon. I’ve met so many people and many have different success stories and different approaches to the Keto Diet. It’s no wonder there aren’t any clear rules that everyone must follow. It all depends on the Macros you calculate for your own body. The diet rules are pretty much the same but the intake can vary. Some people are extremely strict, while others tend to vary the diet based on their lifestyle. I think the biggest take away for me was the fact that we are all different and if you find something that works for you Continue reading >>

Breaking Stalls And Plateaus On The

Breaking Stalls And Plateaus On The

Low-Carbohydrate Diet for Continued Weight Loss News You Can Use Click here to read the "Medical Disclaimer." Stalls, Plateaus, and Low-Metabolism Participants in most diet plans have good initial success, and the same can be said of the low-carbohydrate diet. People are highly motivated after being convinced the diet plan they have chosen will be the one to solve their obesity problem. The low-carbohydrate diet offers many initial advantages. Some of the initial weight loss is body fluids and serves as an excellent diuretic. The high-carbohydrate, low-fat diet tends to make the body hold fluids and contributes to high blood pressure. This low-carbohydrate diet provides a natural normalization of blood pressure, and those on prescription blood pressure lowering medications should be prepared to reduce their dosage. The low-carbohydrate diet also allows the consumption of natural fats which curbs the appetite and quenches carbohydrate cravings. A good example of sudden success was a friend who started the low-carbohydrate diet and lost 14 pounds in the first 14 days. He had this success even though he was eating a tremendous number of calories. He hit his first stall and became discouraged as his weight loss was zero for the following two weeks. He did not know what to expect and lost patience. In weeks five and six he had gained it all back from eating his old high-carbohydrate diet again. The understanding of stalls, plateaus, and low metabolism is very important in order to stay on track and make adjustment where necessary to continue on a steady weight-loss curve. A stall or plateau is a resting place for the body as it adjusts to the new reduced weight. Body weight will remain constant even though the participant is eating the exact same diet that had provided his g Continue reading >>

Breaking A Weight Loss Plateau

Breaking A Weight Loss Plateau

I know all about how annoying a low carb diet weight loss plateau can be. In 2008, I began to change my eating habits in order to address some serious health problems. I also wanted to lose the excess weight I had accumulated over the years while eating a poor diet full of processed junk food. It took several years and I still struggle with my weight, but then I'm a work in progress. The Most Common Causes of a Weight Loss Plateau Here is my opinion, born of my individual experience, on the most common causes of a weight loss plateau. If you are following a ketogenic diet, and not losing weight, or the weight loss is inconsistent (going down one week and up the next), here are some of the most common causes: Eating more carbohydrate than you think (fruit, nuts, and yogurt are the particular culprits here). I call this carb creep. Eating more calories than your body can handle without storing (this is usually the result of a very high fat intake - for me, too much dairy). You want to be burning your stored fat, not excess fat from your diet. Eating large amounts of low carb foods that elevate insulin. Dairy protein (hard cheeses, yogurt and whey protein in particular), sugar alcohols, and other artificial sweeteners are culprits here. Eating lots of coconut, coconut oil or MCT oil. Coconut oil has a lot of medium chain triglycerides in it. This type of fat can't be stored, so your body has to burn it first. Again, the goal is to burn your stored fat, not fat from your diet. Not exercising in a way that increases insulin sensitivity to the muscles. (The problem is that for people with a broken metabolism, long, slow exercise doesn't work well - it has to be high intensity exercise, which uses all the glycogen stored in the muscles, and makes them more insulin sensitive. T Continue reading >>

The Ketogenic Diet And Weight Loss Plateaus

The Ketogenic Diet And Weight Loss Plateaus

I keep hearing people talk about their weight loss plateaus, and how they can get around them. Some go the extreme route of doing liquid fasting, others will ignore it and keep on keeping on. I wanted to put together a short list of common things that may be wreaking havok on the average ketogenic dieter, and go over some solutions that might help out. Keep in mind, this does not cover everything and it also covers a wide range of topics. As you read this, please read to the end. Don’t form ideas about your own body and apply the things that I am saying with no thought behind it. This is strictly for people that are hitting weight loss plateau’s and need some help. If you have only lost 1 or 2 pounds in a week, that is still weight loss and does not require action against it. Hidden Carbohydrates People on ketogenic diets eat more carbohydrates than they think. They’re hidden in vegetables, nuts, and certain meat products. Yes, that peanut butter you’re chomping on could be causing a problem! Especially if it’s store bought – that stuff is loaded with extra sugar. Some vegetables like Brussels sprouts, broccoli, and squash are common culprits that find their way into our lives on a frequent basis. You might think that they’re low carb, but in large consumption, those carbs really do add up. You can look at the list of the best low carb vegetables we’ve put together, so that you can be more aware of the vegetables you eat. Meat is the center of most of our lives, and there’s sugar everywhere you look. Some bacon is honey smoked, adding unnecessary carbs to an already delicious product. Why the madness? Look for bacon with no sugar added. When you start to look into Italian sausages, chorizo, and canned meats, there’s more carbs than most think. Some b Continue reading >>

How To Break A Weight Loss Plateau

How To Break A Weight Loss Plateau

You’ve lost a lot of weight, but your weight loss has hit a plateau. What can you do to restart your weight loss? Here’s an interview with the physician and low-carb expert Dr. Eric Westman. Table of contents 0:27 Things to consider if your weight loss hits a plateau 1:15 The definition of a plateau 2:02 The importance of calories 4:08 Don’t eat when you’re not hungry 5:23 Protein amount 8:47 Physical activity 10:21 Drugs and weight 12:03 Other causes of plateaus Transcript Continue reading >>

How To Break A Weight Loss Plateau: 3 Tips To Bust A Weight Loss Plateau!

How To Break A Weight Loss Plateau: 3 Tips To Bust A Weight Loss Plateau!

Are you stuck at a weight loss plateau? In this video, I’m going to share with you 3 tips to bust through that weight loss plateau! Plateaus are normal! Your body wants homeostasis—and is fighting to get to a certain set point weight. In order to break a plateau, you’ve gotta trick the body a bit. How To Break a Weight Loss Plateau Tip #1: Switch up your macros and/or calories. Sometimes people hit plateaus because they don’t realize they are WAY over their calories, or even that they aren’t eating enough. Try tracking your calories for a week and see where you’re at, then possibly switch up your caloric intake and/or macros. I go over how to do this thoroughly in Keto(ish)! How To Break a Weight Loss Plateau Tip #2: Focus on your cortisol. Cortisol is known as the primary stress hormone. When cortisol levels are elevated, it can cause our bodies to store excess fat or make it hard to lose weight. After I had TJ I was stressed out, I wasn’t sleeping much, and I was drinking coffee and pre-workout drinks all day and then had wine most nights. This made my cortisol spike and caused adrenal fatigue and a 30-pound weight gain. You can lower your cortisol levels by: Limiting yourself to 1 cup of coffee/day or switch to tea Cutting back on wine (1 drink/week) Eating the foods listed in this guide, avoid sugar, grains, and processed foods Doing low-intensity workouts. High-intensity workouts like running, plyometrics, or intense weight training can actually increase cortisol levels. You can walk, do yoga, or my fave, PiYo. Meditating daily. If you don’t have 10 minutes to meditate each day, you don’t have a life!! Download the app Calm or Headspace and commit to just 7 days of meditation. Promise it will help! Getting some rest!! Go to bed earlier (put electr Continue reading >>

How To Break Weight Loss Plateau – New Fasting Protocols

How To Break Weight Loss Plateau – New Fasting Protocols

In some situations, your tried and true weight loss methods seem to stop working. Sometimes you run into a plateau – a phenomenon well-known to most of us who embarked on a weight loss journey. Sometimes during maintenance mode, you notice that your weight starts creeping up and, despite your best efforts, you seem to be able to stop it from gaining but not to bring it back down. Often this is caused by our body adjusting to your routines and setting its thermostat to a new set point, as we discussed here. If you run into one of these situations, I suggest trying one of the fasting protocols shown below. They are intended to surprise your body, shake it out of complacency, break through the plateau and restart the weight loss process. Another possible use of these protocols is to increase your compliance – meaning, changing your routine can help you stay in fasting state by breaking the boredom and introducing new varieties that re-energize your excitement. A few necessary comments: Routines below are described with an assumption that you are familiar with fasting basics and protocols as described in The Time Machine Diet book. Keto Day refers to a day when you eat very limited to no carbs; your food intake consists of good fat and moderate protein. On Keto Day you don’t need to count calories, but you don’t eat everything in sight either. The rules of a Keto Day are: eat only when hungry and stop when satiated. 500-600 Cal Day refers to a day of the 5:2 fasting protocol. Fast Day refers to a full fast – you don’t eat any food; you drink a lot of water, hot water with lemon, coffee, tea, and these three drinks. Bone broth is OK as well. With all above in mind, these protocols illustrated by the images should be pretty much self-explanatory. The Ladder is the Continue reading >>

Busting Through A Keto Diet Plateau / Stall – Tips & Tricks

Busting Through A Keto Diet Plateau / Stall – Tips & Tricks

Now, listen. I said MIGHT. If you’re googling a keto diet plateau and ended up here, chances are you’re simply being impatient and need to KCKO (keep calm and keto on). However, stalling on the keto diet isn’t uncommon and sometimes after a long stall you need to make changes to your diet or exercise routine to break through a plateau. For reasons unknown, our bodies sometimes like to stay a certain weight. This is called homeostasis. Even if you’re on a keto diet which certainly helps with regulating fat cells, you might find yourself stuck. The science behind plateaus on the keto diet This thing called Glucose tolerance When you put on the weight you’re now trying to lose, your blood sugar was probably consistently high. It’s is more likely than not that you have some sort of glucose tolerance problems going on after years of eating a high carb diet. The problem is two fold. First of all there’s insulin resistance and second of all there’s glucose sensitivity in your cells. These lead to your glucose tolerance being impaired and therefore, even small amounts of carbs may lead you to reaching homeostatic weight. Another thing called Visceral fat (it’s dangerous) When your body is sugar (carb) burning instead of fat burning (ketosis), you seem to gain more fat in the mid section. This is called visceral fat, which is associated with a plethora of health issues. If you have a lot of visceral fat, you’re at higher risk for developing insulin resistance, which can lead to glucose intolerance and type 2 diabetes. Then there’s over-nutrition (too many calories) Then there’s the good old calories in, calories out. Being in keto does not mean you’re on a magical diet and will lose weight if you eat too many calories, sorry. Lowering your calorie intak Continue reading >>

Breaking The Plateau- How To Lose Fat From Your Trouble Spots

Breaking The Plateau- How To Lose Fat From Your Trouble Spots

How can I lose weight? If you were to ask ten medical professionals that question you would hear the following answer ten times; “Eat less and exercise more” Sounds like good advice to me. In fact, for the typical person walking around with more than 25 percent body fat (female) and 15 percent body fat (male) this approach will work provided that you eat a sensible diet and move your body more vigorously than simply walking from the couch to the refrigerator. In fact, every single diet book you will find in the bookstore is predicated on this and that’s why they will all work- but only to a point. There will come a time during your body transformation journey when this approach will no longer be sufficient to take you to where you want to go. In other words, you are going to hit a “plateau”- a place where the methods you have employed to lose body fat stop working and fat loss comes to a screeching halt. In fact, this may already be happening to you. In my experience I have found that on average, men and women exhibit distinctly different bodyfat distribution patterns. Let me explain… When body fat levels are high (women above 25% and men above 15%) fat distribution appears relatively similar with both sexes having fat around their stomachs, low back, thighs, hips, buttocks, arms, chest, face etc. But as fat percentage decreases things change. For example, men tend to lose fat quickly from their face, legs, upper back and arms. When they hit about 15 percent that’s when things tend to stall out. At this point most guys struggle to lose fat from around their stomach and lower back (love handles). Women are different. Most women will lose fat from their face, chest, lower legs, upper back and arms first. When they hit about 25 percent things tend to slow dow Continue reading >>

Keto Plateau: Why Weight Loss Is Not A Linear Process

Keto Plateau: Why Weight Loss Is Not A Linear Process

If you have been on a keto diet for a few weeks strictly without cheating and seeing the scale number going down steadily every day and then one day it suddenly stops for a few days or even goes up a bit, you’re wondering what you are doing wrong. Well, here is the answer: Nothing. Nothing is wrong. First of all, you need to understand that weight loss is NOT a linear process. Most people think if you follow a diet strictly, your body weight will drop consistently every day, that means the number you see on the scale today should always be smaller than yesterday. This is not often the case. It is very normal for your body weight to fluctuate up and down by a few pounds. Some days you may lose, while other days you may gain a little bit of weight. During your first week of keto, you’ll drop a lot of water weight. This is because your body burns through the glycogen (complex chains of glucose stored in your liver and muscles). Each gram of glycogen is stored in the muscle with at least 3 g of water (1). After the first couple of weeks, your body will start to adjust and find a new balance, and your glycogen stores refill. Yes, your body can still refill some glycogen stores in muscles through a ketogenic diet. This means a bit of water will also be restored again. That explains why you see a few pound gain or the scale isn’t moving. There are many other reasons why the scale doesn’t go down or even increases a little compared to the last time you weigh yourself. Here are just a few reasons: You may be carrying more food in your digestive system, especially when you are constipated and you haven’t released the wastes for a few days. You weigh yourself after eating a meal or drinking a glass of water. A standard glass of water contains 240ml of water, which is app Continue reading >>

Using A Ketogenic Diet And Intermittent Fasting To Break A Fat Loss Plateau

Using A Ketogenic Diet And Intermittent Fasting To Break A Fat Loss Plateau

* The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website. By using a ketogenic diet and intermittent fasting together you may find that you can break through weight loss plateaus and jump start your fat loss efforts. This is what I am tying to do. What is a Ketogenic Diet? The ketogenic diet (often termed a keto diet) is a very low-carb(less than 20 net grams per day), high-fat diet. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. For me it just makes sense and the science is there. My own family doctor follows a keto diet and is a huge proponent of this way of eating. That says a lot. How Does Ketosis Work? As mentioned, the diet limits carbohydrates (sugar and starch). When these foods are digested, they are broken down into blood sugar (glucose) in the body. More carbohydrate intake results in higher blood sugar. If we reduce carb intake and instead eat more fat and protein, it results in a switch in metabolic pathways from using sugar as a primary fuel to burning fat instead. As more fat is burned, some of it is converted in ketone bodies. As blood glucose and insulin level drop and ketone levels rise, the heart, muscle and brain switch to using more fat and ketones to fuel themselves. This state of “nutritional ketosis” has some powerful benefits. I Have Lost Over 40 Pounds in 4 Months With A Ketogenic Diet You can read the entire chronicle about my ke Continue reading >>

Breaking Fat Loss Plateaus

Breaking Fat Loss Plateaus

This is a summary/extract from The Ketogenic Diet by Lyle McDonald. 1. Improve the nutrient quality of the low carb week The nature of the ketogenic diet is such that most individuals tend to consume a lot of saturated fats while on the diet. Substituting some of the saturated fat intake inherent to the ketogenic diet with unsaturated fats such as fish oils and vegetable oils, may increase thermogenesis (the burning of calories to produce heat) and increase fat loss. Many individuals report a significant amount of bodily warmth following a meal high in unsaturated fats, probably due to increased thermogenesis. 2. Eat the day’s calories across fewer meals Although this strategy is purely conjectural, some people have reported better fat loss by eating the same daily calories across fewer meals. In theory, this could allow greater fat loss as the body may be required to draw more energy from body fat stores in between meals. 3. Take a week off the diet Although this goes against everything most dieters have been conditioned to believe, sometimes the best strategy to break a fat loss plateau is to take a week off of the diet and eat at maintenance calories. Some individuals choose to remain ketogenic, simply increasing their caloric intake, while others prefer to return to a carbohydrate based diet. The body ultimately adapts to anything including diet and calorie levels. Taking a week off of the diet can help raise metabolic rate as well as rebuild any muscle which may have been lost. However, fat gain during a one week break is generally minimal as long as individuals do not overdo caloric intake. 4. Cycle calories throughout the week Many individuals have found success by cycling caloric intake while on a ketogenic diet. If we use a rough guideline of 12 cal/lb as an Continue reading >>

Fat Fasting Diet | Break The Plateau With This Simple Trick

Fat Fasting Diet | Break The Plateau With This Simple Trick

People who have ever gone through the Atkins books must have always wondered “what does the fat fasting diet exactly do?” or “how to follow it?” Well, to answer the first part for now – Fat fasting diet plan is used to reduce weight. Unlike other Atkins based long term diets such as eco Atkins or plain Atkins, this fat fasting diet is a short term diet plan with duration of just 3-5 days. During the 1950’s, DrKeck wick discovered that a diet plan of roughly thousand calories, comprising mainly of fats was the most effective diet plan for reducing weight (Forget low carb, high protein). According to Atkins, his research indicated that the subjects who were on a low carb, high fat diet lost more bad fats and weight as compared to subjects who were on low carb, high protein diet plan. Subjects, who consumed the same amount of 1000 calories comprised of mainly carbs, lose not only the least amount of fats but also the least weight. Following the foot steps of same research, several other type of research were conducted over the flow of time and several other high fat, low carbs diet plans were introduced. The majority of people who take up the low carbohydrate diet plan and execute it exactly as per the instructions mentioned in the book do not face any trouble in reducing weight, and especially if they are over weight. However, there are a fraction of people in the world who no matter how hard they try to restrict the carbs consumption, the weight scale doesn’t budge even half a pound. This thing, over time becomes irritating. If you are one of those above mentioned fraction of people, then we have got a solution for you. You Only Need To Follow The Fat Fasting Diet For Few Days. But before that, let us make one thing crystal clear – the Fat fasting diet is Continue reading >>

Can’t Lose Weight On Keto?

Can’t Lose Weight On Keto?

Overwhelmed? Frustrated? Tempted to give up on this whole low-carb high-fat lifestyle? Don’t you dare… at least not without checking out all of these helpful resources first. In this post, I’ve included LOTS of resources that are all super helpful in explaining why you might be gaining weight or stuck in a weight-loss plateau, and how to get out of it. We go over these key topics: Understanding plateauing/stalling on keto How to avoid gaining weight while on keto Why carbing up can help on a low-carb lifestyle Why counting calories is not the answer What you are doing to gain weight (not food-related!) This extensive collection of resources is awesome if you are frustrated with weight gain while on keto, you are just stuck in a “no-man’s land” even though you’re doing everything you can think of to lose weight, overwhelmed with counting all your calories every day, or simply interested in starting out on keto. Wherever you are, there is definitely something in these resources that can benefit you. So go ahead and check them out! If you find something that helps you, please let me know in the comments! LOW-CARB PLATEAUS, TUMMY WEIGHT GAIN + KETO FOR BLOOD SUGAR If you’re frustrated with your weight gain or simply lack of weight loss, then this is a great podcast to listen to. This podcast answers your questions about busting through a plateau while eating keto, the reason behind tummy weight gain, and using low-carb eating for blood sugar management. Highlights… Plateauing on low-carb Hormones and tummy weight gain Eating keto with type 1 diabetes 4 REASONS WHY YOU’RE NOT LOSING WEIGHT Click here for the transcript of this keto video What if I told you that the plateau you’re experiencing – the inability to lose weight, the ongoing struggle of doi Continue reading >>

6 Things That Can Break A Stall

6 Things That Can Break A Stall

If you’ve ever tried to lose a significant amount of body fat, you’ve likely experienced a stall or a plateau. For the sake of this articles, I’m going to use the term “stall” to mean nothing to do with the scale, because scales are for suckers (and they’re horrible measure of any sort of success…ditch the scale). Instead, when I’m talking about a stall, I’m talking about a period of time when your clothes are not getting looser. Pants, shirts, heck, even shoes. As you lose body fat, the stuff you put on your outside should fit differently. But sometimes your clothes don’t cooperate. Sometimes you go through periods where your clothes fit just as tight as before. That, my friend, is a stall. And it’s frustrating. Of course, a lot of the frustration has to do with the expectations you place upon yourself and your progress (that’s a whole separate article), but suffice it to say that the frustration is real. So what can you do to overcome or break a stall? In general, here’s a list of possible things. Cut out dairy A lot of people have trouble digesting dairy. The kicker is, many of them don’t even know that they have the problem. But, whether you have a dairy issue or not, eliminating dairy is a simple and easy way to break a stall. Lots of people say they could never give up cheese, but the reality of the situation is: If giving up cheese (even temporarily) is a way to get back on track to achieving your goals, then the cheese has to go. No excuses. Not negotiable. Sure, cheese and cream are great, fatty, keto-friendly foods, but they are not more important than your goals. So try cutting out dairy for a few weeks and see how your clothes start to fit differently. Cut out nuts Lots of nuts are very high in fat (I’m looking at you…you gorg Continue reading >>

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