5 Reasons You’re Not Losing Weight On Paleo
Are you just not losing the weight that you want on Paleo? It is possible to lose weight on paleo, but you have to adjust things a bit. You may be doing one (or more) of these 5 things… 1. You're Not Eating Enough (Good) Fat Fear of fat is still very prevalent in our society, but don't buy into it! Most people need a higher percentage of fat daily than you think, and this especially is true for those that are metabolically challenged and who have problems losing weight. Get a lot of good fats every day and DO NOT eat low fat processed foods. Have some real butter, ghee or coconut oil in your cooking. Take a swig of MCT oil in the morning for extra energy, and for goodness sakes, use olive oil or butter on your vegetables and real mayonnaise or salad dressings on your salads, not the stuff in the bottles. I am eating the most fat I ever have in my life (about 70-75% of my total calories daily) and I've never felt better in my life! 2. You're Eating Too Many “Sweets” Paleo desserts are amazing, and so much healthier than what we all used to eat! Even though they are made with healthy sweeteners such as grade B maple syrup and raw honey, they're still sweet and some people can tend to lean on them too much. Sometimes it's just best to go cold turkey with sweet things in general for awhile and give your taste buds a chance to adjust. If you want to sweeten something, try a small amount of stevia. Sweets, no matter how healthy, prime some of us to want to eat MORE at our next meal or later that day. Also even healthy sweeteners can cause blood sugar swings even in those that are not diabetic or even pre-diabetic. 3. You're Not Tracking What You Eat Tracking food doesn't mean you bring a scale to restaurants like the olden days. It's never been easier to keep track of w Continue reading >>
Help! I’m In Ketosis But Not Losing Weight!
If you are in ketosis, but not losing weight, don’t be discouraged! By being in ketosis you are already half way there! What this means is that you have cut enough carbs to reach ketosis. But not enough to lose weight. There are several things that can be happening to cause this. You are counting net carbs. You may be eating more carbs than you think. Go back to basics. Spend 3 – 7 days eating meat, cheese and eggs. Yes thats it. You will be eating much less than 20 grams of carbs during these days and you should see some weight loss. BUT gradually start to eat more carbs. You don’t want to stop losing weight or worse, put back on weight! Count calories. Traditionally you shouldn’t have to count calories. But sometimes what is happening is that all though you are eating low carb, you are eating too much! You should only be eating until you are full and no more. But if you are over eating and you lead a rather sedartary life. You may be eating more calories then your body can burn. Use apps like Myfitnesspal to start tracking what you eat, and how much exercise you are getting. Digestive issues. Sometimes you eat so much meat and cheese on a low carb diet that your system becomes “backed up” to put it politely. You may want to look into some of the natural ways to keep your system regular. I like to drink different teas. Traditional Medicines makes some great teas that can aid in digestion. There are also other natural ways to help with your digestion such as water or milk kefir or kombucha tea. Even if you are not experiencing digestive issues, you may want to look into these just to make sure you stay regular. Stay away from the nuts! – Yes they are low in carbs but its hard to just eat 28 peanuts and walk away. I tend to pop a handful in my mouth as I ea Continue reading >>
Top 10 Reasons You’re Not Losing Weight
These are the top 10 reasons you’re not losing weight on a low carb diet. A great FREE printable for the fridge and an easy reminder to stay on track. Just click on the image below to save the PDF for printing. UPDATE – watch the quick video below. No compatible source was found for this media. Top 10 Reasons You’re Not Losing Weight Eating LCHF Too Many Carbohydrates – are carbs starting to sneak back into your diet? Be honest and start tracking everything using KetoDietApp. A little treat here and there adds up. Some are more carb sensitive (or insulin resistant) than others. I know that my carbs have to be around 50g/day to be feeling great and in control of my appetite. Lower than that and I will lose a little bit of weight, above that and I know my weight loss will stall. I generally go between 35-70g/day without too much tracking because I have done it for so long. Too Much Fruit – yes I use berries on my breakfast and desserts, but that is it. I allow my children to eat fruit (without gorging) as they are fit, healthy and in the normal weight range. For me, the sugar and fructose in fruit is too much. Sure, enjoy it as a treat and eat only low carb nutritent dense berries. See fruit as an occasional sweet treat. Packed with fibre, antioxidants, nutrients……… “If you are overweight, fruit is not your friend” Too much Dairy – my biggest downfall is milk. I love my lattes and flat whites. Now milk is great, full of protein and calcium, but it also contains about 5% carbs. A latte can range from 9g to 15g carbs depending on the size you choose. Most dairy such as milk, cream and yoghurt contains approximately 4- 5% but you are more likely to drink a large glass of milk, eat a bowl of yoghurt or drink a large latte than eat 250g of full fat cheese Continue reading >>
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 >>
In Ketosis But Not Losing Weight?
I am eating a ketogenic primal diet and have been for the last week or so. I eat 20-30 grams of carbohydrates per day; I am getting a LOT of fat, like 70%-80% of my calories (I basically add coconut oil, lard, or duck fat to everything I can possibly think of). According to the ketostix I bought the other day, I was in mild ketosis yesterday and moderate ketosis as of this morning. I am not doing any cardio or weight training but am trying to walk a lot - according to my pedometer I walk between 12,000 and 20,000 steps each day. I am super frustrated because the last time I did this, back when I first went primal, the weight started coming off right away; that was about a year ago. Then I got back to school and fell off the bandwagon, so to speak, and started eating junk again. I decided I needed to get back to eating well, and I'm feeling healthier overall. The last few weeks I have been eating strictly primal and the last week has been ketogenic because I'm trying to lose 10 or 15 lbs. I know I am not at my body's "ideal weight" because last time I did this I started at my current weight and lost about 15 lbs fairly quickly, and it stayed off without any trouble. I was having one or occasionally two alcoholic drinks (usually wine, sometimes "cheated" and had beer) most days until yesterday, when I decided to stop drinking altogether in case that was getting in the way. I know I should be more patient but I'm nervous that I'm doing something wrong, and when I'm eating so much fat it's difficult for me to keep my calories up. I'm usually not hungry anymore by the time I've had 1200-1500 calories but yesterday I bumped up to around 2000 to try and tell my body there is plenty of food so it can let go of that body fat. Any suggestions? Do I just need to keep going and hop Continue reading >>
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 >>
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 >>
Ketogenic Diet: Lose Weight With Ketosis
If you’ve faced a health or weight loss plateau, you might have heard about the ketogenic diet. But what is ketosis? Going into ketosis, or a state of fat burning, isn’t complicated, but it takes motivation. It’s a way to burn stubborn fat and lose weight. Today we’ll explore questions like what is the ketogenic diet, what is ketosis and how does it work, what are keto foods, and the benefits and dangers involved in following a ketogenic diet plan. As a bonus: I’ll provide a 1 week ketogenic diet plan plus a complimentary workout plan. Together, they will help you burn stubborn fat. We try so hard to lose a few kilos or pounds, but most of the time we don’t manage to. Luckily, there is an easy way to turn the body into a fat burning machine: the ketogenic diet. Why the ketogenic diet? It’s commonly believed that consuming fewer calories will lead to weight loss. It looks something like this: Calories stored (or lost) = Calories consumed – Calories burned Following this equation, if we eat less, we’ll create a calorie deficit and in turn, use our stored fat . Assumably, we’ll lose weight. It seems easy to do. But, things go wrong. First, as many know from experience, eating less is torturous. Second, we often don’t lose weight with calorie restriction diets. Worse than that, we sometimes lose the weight and gain it back–and do damage to our metabolism in the process. Losing weight and gaining it back means a slower metabolism. This is because body fat storage is not just a matter of calories in and calories out. It is the result of millions of years of evolution. To understand what happens, we need to review some basic biochemistry. We know that an adult has: A glycogen (carbohydrate) reserve that lasts about 1 to 2 days of survival, maximum. Fat Continue reading >>
When You’re Low-carbing Perfectly And Producing No Weight Loss–what Gives?
I’ve been guilty of it and now I realize it was just plain wrong. Here’s the scenario: somebody sends me an e-mail and says, “Jimmy, I’m doing everything exactly as I am supposed to on my low-carb lifestyle and I’m just not losing weight.” Okay, the first inclination that most of us, myself included, have is to suggest that person seriously evaluate what they are eating to look for hidden carbs and sugars, reminding them to follow their chosen low-carb plan exactly as the author prescribes, and then to determine if they are doing anything differently since the scale stopped moving downward. This should do the trick. It certainly sounds like good advice, right? Well, maybe not. Certainly, there are people who allow some old habits to slip back into their routine again and they experience the dreaded “carb creep” that has haunted many an unsuspecting low-carber as they live this lifestyle over the long-term. It’s usually easily remedied simply by bringing your carbohydrate intake back down again to a level where you can still maintain or lose weight. I went through this myself a couple of years ago and it happens. But you get right back on plan again and all is well. So, let’s say you are low-carbing perfectly and yet you are producing no weight loss. Aside from the occasional weight loss stall that can hit anyone at anytime, I have told people that the absence of weight loss while livin’ la vida low-carb should make you very suspicious. You just never know what’s going on inside your body that could be related to your weight refusing to go down or, worse yet, going up despite being on a low-carb diet. Even when you have that steadfast resolve to make better choices for your health, this can easily befall you. And I should know. It’s exactly what Continue reading >>
In Ketosis, But Not Losing Weight?
In ketosis, but not losing weight? If so, you are not the only one. Many people hit plateaus eventually… Some sooner, and some later than others. A ketogenic diet is a diet consists of high fats and high proteins, with carb intake at only 50 grams of carbs or less per day. The reason this diet has become so popular is because of the dramatic weight loss that happens in the first 4 weeks of following it. The point of a ketogenic diet is to turn the switch in your body from using carbs as energy, to using fats (lipids) as energy. The results can be pretty fast, but there are downsides. The first 3 days of starting a ketogenic diet is referred to as the keto flu because of how it affects your body and mind. The most common side effects of the keto flu are headaches, irritability, mood swings, diarrhea, and energy loss. The keto flu is the point in time when your body is switching from using carbs as energy and produces ketones that signals the body to use fat as energy. Let’s talk about a few different scenarios that can be the cause of a weight loss plateau during a keto diet. Calorie Intake The single most important part of losing weight for any kind of diet that is out there is of course your calorie intake – a lot of people on a keto diet come to the conclusion that they can eat anything as long as there are very little or no carbs. It’s only true to an extent. Sure, you can eat things like bacon, ham, hot dogs, burgers, etc, but you still have to intake the right amount of calories. Just because your body is using fat as energy, does not mean you can eat a ton of calories. You can eat absolutely no carbs, but if your calorie intake is high, you are not able to lose weight and in fact will gain weight if too many calories are taken in. Exercise The next problem Continue reading >>
Is It Possible To Eat 20 Grams Of Carbs A Day And Still Not Lose Weight Or Be In Ketosis?
I mostly agree with the other answers, but for what it’s worth, I’ll share my (our) admittedly anecdotal experiences. If you’re seemingly struggling to get into ketosis then first of all review everything you’re eating again for hidden carbs, and be ruthless. We were surprised in the beginning how many supposedly low carb things are sometimes not really. Additionally, though perhaps more controversial, keep away from artificial sweetners for a while and see if that helps, in particular the soda pop variety. (Aspertame, Ascesulfame etc). The rationale I’ve read for this (don’t remember where), even though theoretically sweetners have no calories, is that there’s some suspicion that they are sufficiently “sweet” (even though “fake”) to also trick your metabolism into secreting insulin as it normally would…! And as you may now by now, insulin basically stops fat metabolism, but because sweetener doesn’t actually contain any calories it leaves your body short-changed. This may help explain (if true) how counter productive drinking artificially sweetened drinks really may be when trying to lose weight as they effectively therefore tend to suppress fat metabolism (if they trigger any kind of insulin response) and they therefore result in even more depressed blood glucose levels than you’d otherwise have, leaving you constantly hungry and making it more difficult to stick to a diet and more tempting to stuff your face full of food… Another thing to emphasize, don’t overdo the proteien. This is (according to Phinney and Volek, in the “The Art and Science of Low Carbohydrate Living” and “The Art and Science of Lowe Carbohydrate Performance”) where most people go wrong when trying this, they eat too much proteien. As has been mentioned, the Continue reading >>
Where Did My Appetite Go?
It’s the flip side to being hungry all the time: what on earth do you do when your appetite just isn’t showing up to play? When you count up your food and find you’re eating almost nothing – not because you’re trying to starve yourself, but because you just aren’t hungry for it at all. You don’t even want to eat. This can be great for weight loss, but it can also be pretty scary to experience without knowing why, and you might be wondering whether you’re accidentally depriving yourself of necessary nutrients on such a tiny amount of food. So why could this be happening? Ketosis Ketosis is a metabolic state where your body runs primarily on fat for energy, instead of carbohydrates. You achieve ketosis by eating a very low-carb diet. Whether you were intending to eat a ketogenic diet or not, if you don’t make an effort to eat any tubers or fruits, you might end up accidentally taking Paleo in a ketogenic direction. And one of the best-known side effects of ketosis is loss of appetite. There’s nothing necessarily wrong with this – it’s one of the reasons why ketogenic diets can be so great for weight loss. If you want to lose weight or don’t mind the appetite loss, then just sit back and enjoy the hunger-free ride! On the other hand, if you weren’t trying to lose weight, this can be a problem. For an athlete going Paleo to improve the health, for example, a ketogenic diet can be a disaster: suddenly, they aren’t eating enough to fuel their workouts, and performance goes down the drain. The fix for this is simple: try adding some more safe starches into your diet and see how you feel. You might find that your appetite comes back all on its own. Hunger as Fatigue Another potential cause for a loss of appetite is that you are hungry; you just don Continue reading >>
15 Common Mistakes People Make When Trying To Lose Weight
INDYLIFE 15 common mistakes people make when trying to lose weight Losing weight can seem very tough. Sometimes you feel like you’re doing everything right, yet still not getting results. You may actually be hindering your progress by following misguided or outdated advice. Here are 15 common mistakes people make when trying to lose weight. 1. Only focusing on the scale weight It’s very common to feel like you’re not losing weight fast enough, despite faithfully sticking to your diet. However, the number on the scale is only one measure of weight change. Weight is influenced by several things, including fluid fluctuations and how much food remains in your system. In fact, weight can fluctuate by up to 4 lbs (1.8 kg) over the course of a day, depending on how much food and liquid you’ve consumed. Also, increased estrogen levels and other hormonal changes in women can lead to greater water retention, which is reflected in scale weight (1). If the number on the scale isn’t moving, you may very well be losing fat mass but holding on to water. Fortunately, you can do several things to lose water weight. If you’ve been working out, you may be gaining muscle and losing fat. When this happens, your clothes may start to feel looser — especially around the waist — despite a stable scale weight. Measuring your waist with a tape measure and taking monthly pictures of yourself can reveal you’re actually losing fat, even if the scale number doesn’t change much. Bottom Line: Many factors can affect scale weight, including fluid fluctuations, muscle mass gain and the weight of undigested food. You may be losing body fat even if the scale reading doesn’t change much. 2. Eating too many or too few calories A calorie deficit is required for weight loss. This means yo Continue reading >>
Why Am I Not Losing Weight On Lchf? (pt.1 - Calories & Carbs)
Based on the number of page views my post called “The Truth About Weight Loss” has gotten, people are far more interested in reading about losing weight than they are in cancer or the disastrous consequences associated with chronically elevated insulin. And, based on the comments that post garnered, right here on the blog as well as on various LCHF sites, this post and the next few in this mini-series are among the most hotly anticipated posts I’ve ever written. (Except for the next cancer post. I know, I know…I keep promising to get back to those, but then I get sidetracked by other equally fascinating things.) With that in mind, I’m feelin’ the pressure, everybody. I’ll try not to disappoint, but, the truth is, I don’t have any magical formulas for you. I don’t have the secret to THE ONE THING you’ve never, ever heard of for kick-starting fat loss or breaking a stall. I haven’t discovered the only unsullied superfruit with mystical fat-melting properties, found deep in the Amazon Rain Forest, and known only to me and one indigenous tribe untouched by Western civilization. (But if I ever do stumble upon that, it’ll be available through my website for just $39.99, and you’ll have to order it by clicking on the obnoxious pop-up window that flashes in your face immediately upon the site loading. [Don’t’cha just love those?] It’ll also be available for purchase through an affiliate link in the sidebar of every single other LCHF, Paleo, Primal, and real food site you frequent. [This is the part where you express silent thanks for how terrible I am at marketing. :D]) Okay, let’s get down to business: First, allow me to say that this little series will cover several possible answers to the “why am I not losing weight” question. There’s Continue reading >>
Why Undereating Won’t Actually Help You Lose Weight
Share it: We all know that calories matter a lot when it comes to weight loss. As long as you eat fewer calories than you burn, you should lose weight. The logic is sound for most healthy adults, but we can also take that logic too far. In the case of healthy, sustainable weight loss, more restriction doesn’t always lead to better weight loss. In fact, regularly eating too few calories can put you at risk of malnutrition, resulting in unhealthy weight loss and nutrient deficiencies. To prevent this, MyFitnessPal automatically has a minimum daily calorie goal of 1,200 calories per day for women and 1,500 calories per day for men. These minimums, based on recommendations from the National Institutes of Health, ensure the majority of us trying to lose weight do so safely and get enough essential nutrients from food to prevent malnutrition. WHAT REALLY HAPPENS WHEN YOU CHRONICALLY UNDEREAT? The difference between fasting and chronically undereating (which can lead to starvation) is a matter of duration. Fasting is commonly practiced on a timescale of several hours, but while the term has earned itself a bad reputation from notorious fasting or “detox” diets (think: cayenne pepper diet), fasting for weight loss can be safe. Our bodies were actually designed to handle short-term fasts, like when we don’t eat for eight hours during sleep. We also go anywhere from 4–8 hours without eating when we skip meals during life’s busier moments. On the other hand, going without food for several days or eating less than the calorie minimum for weeks to months puts you at risk of malnutrition. As well-nourished individuals, we do carry enough stored fuel to meet our needs for 1–3 months in the form of muscle tissue and fat. However, our body can only store 1–2 days’ wort Continue reading >>