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Can You Be In Ketosis And Still Not Lose Weight?

Can You Burn Fat Without Being In Ketosis?

Can You Burn Fat Without Being In Ketosis?

When you're trying to lose weight, what you really want is to lose fat while preserving your lean muscle mass. Ketosis occurs when the body burns fat at a high rate. Lowering your carbohydrate intake gets you into the fat-burning zone, but you don't necessarily have to be in ketosis to achieve this goal. Video of the Day Ketosis means that your body is burning fat at high enough rates that you have a lot of ketone bodies, waste compounds produced during the burning of fat. These ketone bodies can also be burned for energy by your brain and most of your other body cells. To have ketone levels high enough to be detectable, you need to keep your carbohydrate intake lower than 50 grams per day, according to the Food and Agriculture Organization of the United Nations. If you are in ketosis, which can be verified by using urine ketone strips, you can be 100 percent sure that your body is in fat-burning mode. During a study published in 2005 in the "Journal of the American Medical Association," researchers compared different diet plans, finding that people can lose fat without being in ketosis. If your carb intake is too high, your body prioritizes burning these carbs first. You can promote fat burning by decreasing your carbohydrate intake, but you don't necessarily need to go as low as required to be in ketosis. Restrict your carbs slightly to help your body switch into fat-burning mode more easily. You can burn fat even if you're not producing ketones as long as you create a calorie deficit. In other words, if you eat slightly less than your body needs, your body must gain energy from somewhere else, such as the fat in your love handles. To burn more fat, cut down on your portion sizes, especially of carbohydrate-rich foods such as sweets, soft drinks, bread, pasta, rice an Continue reading >>

5 Common Reasons For Your Keto Diet Not Working

5 Common Reasons For Your Keto Diet Not Working

Uh oh! Is your ketogenic diet not working how you thought it would? It’s a frustrating feeling, for sure — you’ve been following the rules, cutting the carbs, and you’re still not getting into ketosis or seeing any weight loss (if that’s your goal). But not to fear. We’re in the business of helping people get that ketosis blazin’, and that includes you. Let’s blast through your keto worries right now by covering the 5 common reasons for your keto diet not working — and what you can do to fix the issues. NOT TRACKING CARBOHYDRATES Remember that in the ketogenic diet, we want to follow the macronutrient breakdown of low carb, moderate protein, and high fat. This one might seem obvious; after all, keto is ALL about that very-low-carb living, right? But one of the biggest rules of keto success is to track, track, track because extra carbs can otherwise slip in unnoticed. Carbs are everywhere, so as much as you might try to avoid them completely, that’s just not possible. Although carbs generally make up 5% of your diet on keto, the exact amount of how much you can tolerate and still stay in ketosis varies a little by individual. Factors that can affect how your body uses carbs include: It’s a good idea to use a handy tracker and input what you eat to watch your carb amounts, at least for a few weeks so you can see how you react to different foods. Apps are perfect because you can carry them with you anywhere, such as the popular MyFitnessPal. This will help you see exactly how many calories and carbs you’re eating, which will help you continue to mentally monitor everyday foods you eat. NOT TRACKING PROTEIN Along with eating higher fat, many people following keto will also ramp up their lean protein amounts. However, you have to be mindful of how muc Continue reading >>

In Ketosis, But Not Losing Weight?

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 >>

In Ketosis But Not Losing Weight? These Foods May Be Stalling Your Progress

In Ketosis But Not Losing Weight? These Foods May Be Stalling Your Progress

Stop Stalling Volume Two: Malignant Mouthfuls Welcome back to the Stop Stalling series! Today, we’re going to take a look at some specific foods that may be causing your stall. These foods may be keeping you from getting ahead. The bad news is that a lot of them may be staples for you. Many of them seem keto-friendly: they’re low in net carbs and should be “safe.” In fact, they are “safe” for plenty of people. However, for some people, certain foods can cause stalls. If you’re in ketosis but not losing weight and have implemented everything advised in Volume 1: Operator Error, here’s a list of the most likely suspects. Dairy: Dairy is a tricky one. First of all, it’s very energy-dense (i.e. it has a lot of calories). That means that it can be really easy to overdo. Alas, keto isn’t magical, and calories still count. Secondly, it’s often a carbohydrate bomb. A glass of milk has about ten grams. It can have more or less depending on the fat content. It can be tough to tell with yogurt: while the actual carb count is probably lower than what is listed on the label (fermentation consumes some of the carbohydrates), you can’t always tell just how many there are. This is even ignoring the fact that many yogurts contain additives, including starch-based thickeners. Finally, dairy is especially prone to “rounding down”: even though many labels say that a serving of cheese contains zero carbohydrates, chances are that a serving contains as many as 0.7 grams. It seems like very little, but if you eat two servings (easy to do!), it’s going to add up over time. Many people rely on dairy, and when they drop it, they start losing again. Seeds and nuts: Seeds and nuts are horrible bastards. I love nuts, especially almonds. Especially the smoked ones or th Continue reading >>

Lchf & Ketosis

Lchf & Ketosis

This post is also available in: Danish WHAT IS KETOSIS? Ketosis is a metabolic state in which your body uses fat as primary fuel. Since the brain cannot use fat in its original form as fuel, the fat is converted into ketone bodies. This happens in the liver. The brain as well as all other cells in the body functions very well on ketone bodies instead of glucose. However, the brain still needs 20 g of glucose every day. Since we still eat carbohydrates on LCHF/keto, this is no problem. Should we chose to eat NO CARBS whatsoever, the body will provide these 20 g of glucose through a process called gluconeogenesis. Ketosis is also a metabolic state that naturally decreases your appetite and makes weight loss almost effortless. But being in ketosis is no guarantee for weight loss and you can also lose weight without being in ketosis. Confused? Intrigued? Let’s take a closer look! HOW TO GET IN TO KETOSIS? The way to get your body to go into ketosis is by eating very few carbohydrates, moderate amounts of protein and lots of fat. Ketosis occurs when insulin levels are low which is why carbs but also protein must be limited. Remember that protein can also spike insulin! My personal experience is that I need to keep my diet pretty strict for a couple of days or maybe a week to get into ketosis. Once in ketosis, I don’t need to watch my diet as closely and that allows for more carbs. I’ve been eating a low carb diet for many years so maybe my body is just very well adapted but I have eaten up to 100 g of carbs (even from dates and rice) and stayed in optimal ketosis (see below). I can also drink a glass of wine or two. But this is my experience, you need to find the way your body responds. Most people will need to lower their carb intake to 20-30 g to get into deep ketosi 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 >>

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 >>

Help! I’m In Ketosis But Not Losing Weight!

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 >>

In Ketosis But Not Losing Weight?

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 >>

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

You may be hearing a lot about the ketogenic diet as a way to slim down while noshing on butter and heavy cream. This way of eating is suddenly hot among venture capitalists in Silicon Valley, who believe it will help them live longer and healthier, CNBC reports. Some praise the high-fat/ultra low-carb plan for helping them to lose weight and have energy all day long. Other advocates say it finally helped them to get control of their body. How does it work and could it help you? We asked Bonnie Taub-Dix, a registered dietitian nutritionist and author of “Read It Before You Eat It”; and Keri Glassman, nutritionist, registered dietitian and TODAY Tastemaker. To start with, both said they would never advise the ketogenic diet for weight loss. “Cutting out carbs is usually an invitation to overeat them at another point,” Taub-Dix said. “For a diet where you’re looking to lose weight, look good and feel good… I would not recommend a diet like this.” “For safe and effective weight loss, the carb reduction is too extreme,” Glassman added. RELATED: Read inspiring stories of ordinary people slimming down in TODAY's My Weight-Loss Journey Here’s what you need to know: What is the ketogenic diet? It’s a diet fine-tuned in the 1920s to help treat epilepsy. It does help to control seizures in some children, but it’s not recommended for adults “mostly because the restricted food choices make it hard to follow,” the Epilepsy Foundation says. The diet has just recently begun to be touted as a weight loss plan, Glassman noted. She described it as eating “mostly fat with a teeny bit of protein and carbs.” How does it work? Your body normally relies on carbohydrates for energy. It breaks them down into glucose, which is your main source of fuel. If that Continue reading >>

Not Losing Weight On Low Carb? Try Carb Cycling.

Not Losing Weight On Low Carb? Try Carb Cycling.

Carbohydrates are just as addictive as nicotine, if not more. The first time I quit smoking after fourteen years, I quit it for two years. Then one night at a party I was offered a cigarette by someone I hadn’t seen for a while and I, figuring I was “cured,” lit it up. The next day I bought a pack and jumped right back into smoking a pack a day for three more years before I finally quit again (2.5 years now!) When it comes to carbohydrates, I don’t see a difference. Last year on my birthday, after doing keto for a solid six or seven months, my wonderful fiance got me a doughnut cake as a cheat day treat. A doughnut, the size of a cake. I figured hey, it’s one day, one doughnut. But it wasn’t. The minute carbohydrates were back in my system it was as if they were never gone. And suddenly we were ordering Dominos and drinking Coca-Cola. And again. And again. In fact, I never ate pizza regularly or drank soda until that moment. It’s like one big doughnut was a gateway drug to everything bad, even things I didn’t eat before. Eight months and 20lbs later we were able to get the will power together to quit them again. Losing Weight on a Low Carb Diet If you’re on a low carb diet, you don’t need me to tell you the benefits. Some do it for weight loss, others for mental clarity, and others for illnesses like cancer and alzheimers. But remember, quitting carbs doesn’t mean quitting real food. Every day I eat grass-fed meat, organic greens like spinach, and even berries. If you choose to drink diet coke and processed things loaded with fake sugars, with a block of cheese for lunch, you’re not making yourself healthier, you might even be damaging your body rather than helping it. One thing I’ve learned from quitting carbohydrates and then falling off the Continue reading >>

8 Reasons You’re Not Losing Fat In A Calorie Deficit

8 Reasons You’re Not Losing Fat In A Calorie Deficit

PDF: I turned this post into a pretty PDF for offline viewing. You can download your copy for free: Click here to download. Remember last year when I wrote this telling you that you weren’t losing fat because you’re eating too damn much (even when you don’t think you are), and most of you were like: Some were like: Aaaaand there were some of these: Yeah? Well, sometimes you can be eating in a calorie deficit and still not be losing fat. But, wait, you said… Yes, I know what I said. In that article I was discussing the calories in half of the equation. But there’s also a calories out half. This is where it gets a bit tricky – 5000ish words worth of tricky to be exact. See, while the calories in is pretty simple: you eat food. The calories out is a bit more complicated and multifaceted. Your body is pretty good at regulating your body weight, and while it’s completely happy with you getting fat, it doesn’t take too well to you losing fat. This is why even when you’re being diligent with your calorie deficit you may find your fat loss has come to a standstill. Don’t worry though, I got you. Here are 8 reasons you’re not losing fat even when eating in a calorie deficit. 1. Not being patient Let me share with you a conversation I have all the time. So, yeah. I have that conversation pretty much all the time. And it’s one of the biggest reasons why so many people don’t make any progress: a lack of patience. This is why. When you first start your fat loss diet you see fast results and are super motivated. These initial results give you a false sense of what the process will actually be like. Soon, progress slows down as you enter what I call “The Suck”: that period of time where you’re doing everything right but still no progress is, seemingly, Continue reading >>

Why Am I Not Losing Weight On Lchf? (pt.1 - Calories & Carbs)

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 >>

Not Losing Weight On A Low Carb Diet? Here’s Why

Not Losing Weight On A Low Carb Diet? Here’s Why

Are you following a low carb diet, but not losing weight? Have you tried a low carb diet and didn’t lose a pound ? Or maybe you lost some weight in the beginning, but have reached a plateau ? In this article, I will show you how to blast through that plateau and lose weight again with a low carb diet. Not Losing Weight on a Low Carb Diet? Low-carb diets are a strong ally against some of the biggest health problems that plague the world today. While I like a low carb diet,we all remain unique and it doesn’t always work for everyone. Most people who give it an honest try do quite well and lose weight without restricting calories or feeling hungry. However, after a few weeks, some people reach a plateau. The weight may have fallen off at the beginning, but now the scale won’t budge. If you reached a plateau or just the results you are harvesting/harvested are not as satisfying as you expected, here are a few suggestions that would explain why : Are you Eating Real, Whole Foods ? Eating a low-carbohydrate diet is not just about lowering your intake of carbohydrates. It is about eating real, whole, nutritious foods. Go through your pantry and kitchen and eliminate all processed foods. This includes protein bars, snack foods, and sugary beverages. Choose lean meats like chicken or fish, eggs,vegetables and healthy fats such as coconut oil, avocado and nuts. While a certain food such as cookies and brownies may be made with healthy ingredients, they should NOT be eaten every day. Cutting back on processed carbohydrates is the way to go, however you want to make sure you are eating good fats that will keep you full and satiated. Weight Loss Is A Process The human body is made up of many different tissues including the fat under the skin as well as the fat inside the abdom Continue reading >>

5 Reasons You’re Not Losing Weight On Paleo

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 >>

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