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Breaking Keto Plateau

Top 15 Reasons You Are Not Losing Weight On A Low-carb Diet

Top 15 Reasons You Are Not Losing Weight On A Low-carb Diet

Low-carb diets are very effective. That is a scientific fact. However, as with any diet, people sometimes stop losing before they reach their desired weight. Here are the top 15 reasons why you're not losing weight on a low-carb diet. Weight loss isn't a linear process. If you weigh yourself every day, then there will be days where the scale goes down, other days where it goes up. It doesn't mean that the diet isn't working, as long as the general trend is going downwards. Many people lose a lot of weight in the first week of low-carbing, but it is mostly water weight. Weight loss will slow down significantly after that initial phase. Of course, losing weight is not the same as losing fat. It is possible, especially if you're new to weight lifting, that you are gaining muscle at the same time that you're losing fat. To make sure that you're losing, use something other than just the scale (which is a big, fat liar). Use a measuring tape to measure your waist circumference and have your body fat percentage measured every month or so. Also, take pictures. Take note of how your clothes fit. If you're looking thinner and your clothes are looser, then you ARE losing fat no matter what the scale says. Weight loss isn’t linear and there’s a lot more to weight than just body fat. Be patient and use other ways of measuring than just the scale. Some people are more carb sensitive than others. If you're eating low-carb and your weight starts to plateau, then you may want to cut back on carbs even further. In that case, go under 50 grams of carbs per day. When you go under 50 grams per day then you're going to have to eliminate most fruits from your diet, although you can have berries in small amounts. If that doesn't work either, going under 20 grams temporarily can work... eat Continue reading >>

Break Through Your Weight Loss Plateau

Break Through Your Weight Loss Plateau

92 Comments Pat yourself on the back: You’ve lost weight! Or, at least you had lost weight, but for the past few days or even weeks, the scale hasn’t been budging. You don’t feel like you’re doing anything different with your diet. You’re keeping carbs low, eating the appropriate amount of protein, and you’re moderating all of it with a consistent exercise program. For most people attempting to lose weight, there comes a time when they reach that inevitable plateau where their motivation is soaring but they’ve stopped seeing results. If you’re nodding right now, don’t worry. What you’re experiencing is totally normal. Plateaus, whether they relate to weight, to your job, or your closest relationship, are a call to charge things up again, refine your strategies and keep moving forward. So rather than give up and maintain your current weight, or worse yet, drown yours sorrows in a half dozen donuts, there are numerous actions you can take to reignite your program. Here are our top 5 picks for breaking through your weight plateau: Consider Intermittent Fasting Although Conventional Wisdom tells us that fasting forces the metabolism into slow motion causing your body to cling onto fat stores, recent scientific studies have suggested otherwise. According to an article in the American Journal of Clinical Nutrition, alternate day fasting may result in an improvement in insulin sensitivity and glucose uptake, as well as decreases in fat mass. While science is still unearthing the precise mechanisms for why and how this occurs, the previously-held idea that you have to eat six meals a day or more in order to keep your metabolism stoked to lose weight simply isn’t true. Lucky for you, intermittent fasting (IF) can be done in a number of ways. From daily fast 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 >>

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 >>

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 >>

Should You Fast To Break A Plateau?

Should You Fast To Break A Plateau?

I enjoy reading the blogs written by the many Community members on Atkins.com, as well as the Forums. It gives me valuable insight into what topics are trending and what people are talking about. Recently, there has been a lot of talk about the “Fat Fast” or just plain fasting in general. Community members are recommending them to jumpstart weight loss on Atkins or to overcome a plateau. I am not an expert on fasting, but I can share my own observations from my own experience as well as observations from private practice regarding the Fat Fast. The Fat Fast is a low-calorie, high-fat program (1,000 calories/day and 80% fat). Dr. Atkins rarely and only recommended this approach with medical supervision in his private practice with severely metabolic resistant individuals for short periods in obese individuals who hit a plateau after months on Induction. However, doing such a low- calorie diet for an extended period of time may wreak havoc with your metabolism. When you follow very a low-calorie diet, your basal metabolic rate will slow down to compensate for the low caloric intake. This is your body's survival response to preserve its internal organs and muscle mass. If you are following the Atkins protocol correctly, you should not be taking in fewer than 1,500 to 1,800 calories daily. This energy supply should not cause a drop in your metabolic rate, but rather maintain the rate and preserve muscle while primarily burning fat (instead of carbohydrate) as a fuel for needed energy. So I do not recommend the Fat Fast without medical supervision. All it does is shift water balance. You will see the scale move, but as soon as you start eating normally again, the weight will creep back to the same starting point. There are times when the body simply needs a break from we Continue reading >>

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 >>

Not Losing Weight On A Low-carb Ketogenic Diet? Don’t Give Up And Read Further

Not Losing Weight On A Low-carb Ketogenic Diet? Don’t Give Up And Read Further

The ketogenic diet is not only known to be one of the most effective weight loss tools, but has proven to have many health benefits. Ketosis is a state at which your body produces ketones in the liver, shifting the body's metabolism away from glucose and towards fat utilization. Unless you can check your blood ketones, using Ketostix is an easy way to detect urinary ketones. It's not the most accurate method, but may be good enough to find out whether you are in ketosis. In some cases, weight loss may be difficult even on a low-carb ketogenic diet and there may be a few possible reasons for weight stalling, which I have listed in this post. If you want to know more about the ketogenic diet and how it can help you lose weight, have a look at my Practical Guide to Keto Diet which is freely available on my website also as PDF. 3 free diet plans to help you kickstart your diet, lose weight and get healthy Recipes, giveaways and exclusive deals delivered directly to your inbox A chance to win the KetoDiet app every week Top Reasons You Are Not Losing Weight on a Keto Diet 1. Carbs are Too High Your carbohydrate intake may be too high. Try to decrease your daily carbs limit. Also try to include coconut oil in your diet. Coconut oil consists of MCTs (Medium chain triglycerides), which are easily digestible, less likely to be stored by your body and are used for immediate energy. MCTs are converted in the liver into ketones, which helps you enter ketosis. If you want to know more about carbs, check out this post. For more about ketones, have a look at this post. 2. Protein is Too High or Too Low Your protein intake may be too high/ low. Protein is the most sating macronutrient and you should include high-quality animal protein in your diet. If you don't eat enough protein, you Continue reading >>

How To Break A Weight Loss Plateau

How To Break A Weight Loss Plateau

Weight loss plateaus are the bain of every dieter existence. There is nothing more frustrating than doing everything that you are ‘supposed’ to do but for whatever reason the weight loss just stops. Before we get into ho you can smash through your weight loss plateau it is important to determine if you have actually plateaued OR perhaps you haven’t actually been following your diet and/or training program. The first step is to do a gut check and make sure your compliance to your program is where it needs to be. If you haven’t been 90% compliant then stop reading this article and get back to focusing on doing what you actually said you were going to do. If you have been sticking to your program but have stopped losing weight then we have a problem. Homeostasis. The human body is all about achieving homeostasis (check out this article in regards to homeostasis and weight loss), so what we need to do is shake things up and get our systems un-homeostatic (not sure if that is a real word). Here are 4 ways that you can disrupt homeostasis and blast through your weight loss plateau. You aren’t meant to do all of them instead just pick one at at time. 1. Increase Calories for 7-10 Days This doesn’t mean go off your diet. Instead, increase your calories (no more than 500 calories per day), mainly from carbohydrates to give your system a ‘break’ from calorie restriction. After the 7-10 day period cut your calories back down and your weight loss will start back up. This strategy works well if you have been dieting for a long time. 2. Crank Up the Intensity Often times we find ourselves perpetually dieting (see the Lifetime Fat Loss article for a great example) and can just never seem to get those last 10 pounds off. In these situations cranking up the intensity on 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 >>

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 >>

Weight Loss Plateau: How To Break Through

Weight Loss Plateau: How To Break Through

You eat right and try to stay active, but sometimes you just don’t see any results. Your scales are stuck. That’s the situation I found myself in this month. I coach health online but after 12 weeks of weight loss progress I hit a plateau and my scales wouldn’t budge. Frustrating!! Right? Fear not. The good news is I experimented with an effective solution for busting through a weight loss plateau. Let me show you how. Why Do Plateaus Occur? A primary reason behind stalled weight loss is metabolic adaption.[2] Your body simply gets used to your current nutrition and activity levels then your metabolism slows down creating a new equilibrium. So how do you break through the plateau? I performed extensive research of current medical research as well as carefully examined real-world results backed up by solid evidence. I saw a lot of evidence and research that showed that ketogenic nutrition (aka Keto) was effective for breaking through weight loss plateaus. You can read the full details here on my Keto research and rationale, and preparation. I decided to experiment with Keto firsthand and publish my experience and results. An ounce of experience is worth a ton of theory. Psychology And Feelings I’ve written how the health and fitness industry is broken by myopically focusing only on nutrition and exercise. But real people operate in the real world, juggling both careers and families. So we deal with a lot of things in addition to our health. Career and family commitments demand a lot from us. In my case this resulted in my body becoming unfit and overweight. In addition to our bodily health, with also fight a health battle in our minds. I’ve detailed how I lapsed into toxic health psychology and how I battled to establish good health psychology. My point is this Continue reading >>

How To Break Through A Weight Loss Plateau

How To Break Through A Weight Loss Plateau

This is a guest post by Vic Magary of FatLossForFree.com, my co-conspirator on Impossible Abs. So you’ve been watching what you eat and working out… Your clothes fit a little better, you can start to see the faint outline of what you think is an “ab” in the mirror, and the cute girl (or guy) at the office even smiled at you. So you keep watching what you eat and working out. But things stall. After another month your clothes still fit only a “little” better, that ab outline is still faint, and now you’re wondering if the cutie was just smiling at the lack of a line at the copy machine behind you. You’ve hit the dreaded fat loss plateau. This situation of stagnated fat loss progress is common. But breaking through the plateau? That requires the uncommon… “Insanity is doing the same thing over and over again and expecting different results.” ~ Albert Einstein Yes, the classic Einstein quote applies to fat loss. When you keep doing what you’ve been doing (the common) but are no longer seeing results, it’s time to do something different (the uncommon). Perhaps a better way to think of the uncommon is the uncomfortable. Get Uncomfortable My favorite exercise for embracing the uncomfortable is cold shower therapy. And although there is some evidence that cold exposure may help with fat loss, I prefer to go for the big wins. Anytime I need to help a client break a fat loss plateau, I ease them outside of their comfort zone on diet, recovery, or exercise – in that order. But before we get to the diet, recovery, and exercise, we have to ensure that we have one crucial habit in place. And this habit makes some people more uncomfortable than 100 burpees with a kale smoothie chaser. This crucial habit is keeping a food and training journal. Without a wri Continue reading >>

The Ketogenic Diet Part Two: Troubleshooting

The Ketogenic Diet Part Two: Troubleshooting

Since writing about the ketogenic diet, I received a slew of inquiries on the “how-to’s,” and the process of keto-adaptation. I have also received emails from some who are having a hard time breaking into ketosis. There are numerous factors involved in the adaptation process and properly following the diet for success; however, I believe more research is needed to learn why some people become efficient fat burning machines and others struggle to keto-adapt and lose fat. I have learned a lot working with so many weight loss resistant individuals, and will attempt to bring more clarity to some of these difficult questions. Since each of our bodies is different, the diet needs to be fine-tuned to gain the greatest benefits, but there are conditions like perimenopause, hypothyroidism, and neurotoxicity that I have found will keep someone from adapting to an efficient fat burner. The complex topic remains an ongoing subject of interest for me and many of my clients, and following are some common questions I’ve been asked, as well as strategies I developed to help those who struggle to break through into fat burning machines. Some people confuse being in nutritional ketosis (NK) with diabetic ketoacidosis (DKA), which is very different. DKA is a serious condition affecting people with diabetes (mostly type 1), and occurs due to a massive shortage of insulin in the body that forces the body to burn fatty acids for energy and gives off a massive amount of the byproduct from the fat burning (ketones > than 10). The lack of insulin also leads to an increased release of glucose by the liver and dangerously high blood sugar levels, and can result in death. Conversely, NK is safe, produces normal levels of blood ketones from fat burning (.5 to 5), and can provide outstanding Continue reading >>

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