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 >>
Here's Exactly How I Lost 50 Pounds Doing The Keto Diet
Of all the places to seek life-changing nutrition advice, I never thought the barber shop would be where I found it. But one day last January, after a couple years of saying to myself, "today's the day I make a change," my barber schooled me on something called keto. Normally, I take things he says with a grain of salt unless they're about hair or owning a business, but this guy could literally be on the cover of Men's Health. He's 6 feet tall, conventionally attractive, and his arms are about five pull-ups away from tearing through his t-shirt. If anyone else had implied that I was looking rough, I would've walked out in a fit of rage, but I decided to hear him out. I should clarify that I was out of shape, but my case wasn't that severe. I hadn't exercised in a few years and basically ate whatever I wanted and however much of it, but I was only about 30 to 40 pounds overweight. My barber went on to explain that this diet, paired with an appropriate exercise routine, allowed him to completely transform his body in less than a year, and all he ate was fatty foods. Once he showed me his "before" picture, I was sold. It was time to actually make a change. Short for ketogenic, keto is a high-fat, moderate protein, low-carb diet that forces your metabolism into what's called a state of ketosis. There's a much more scientific explanation to that, but it basically means that instead of burning carbohydrates (mainly glucose, or sugars), your body switches to burning fat as a primary source for energy. Keto isn't necessarily about counting calories, though the basic idea of eating less in order to lose weight still applies. This is more of a calculated way to rewire your metabolism so that it burns fat more efficiently over time, using very specific levels of each macronutrient 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 >>
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 >>
Q&a: I’m Not Losing Weight On Lchf – What Should I Do?
What if you’re doing an LCHF diet but after an initial loss of weight you’ve hit a weight plateau? What should you do to start losing weight again? The answer to his and other questions – for example, is dairy bad? – in this week’s Q&A with Dr. Andreas Eenfeldt: What to do about hypoglycaemia on LCHF? My husband is a 56, Type I (since age 27), who has enjoyed seeing much better blood sugar levels and 45 lbs. weight loss since going LCHF last August. One issue he’s been struggling with is what to do when he has a bout with extreme low blood sugar. He battles with this as he is continually adjusting his insulin dosage on his insulin pump when losing weight/exercising. Do you have any suggestions for what he should eat as his old remedy was a “shot” of Karo syrup? He thinks he’s taking himself out of keto every time this happens… I appreciate you and your sound advice! Becky Hi Becky! The main solution is to take action to not get hypos in the first place, meaning reducing insulin doses if hypos are common. On low carb blood sugar levels are often quite lowish so letting them get a little bit higher (but still mostly within the normal healthy range) to avoid the risk of hypos can be wise. The smaller the insulin doses the slower and weaker the hypos and the more time there is to use some slower-absorbed carbs instead, to counter them. Bouts of “extreme low blood sugar” would still need things like a shot of Karo syrup, so again, the trick is not to get them. Best, Andreas I eat LCHF but I’m not losing any more weight – what can I do? I’m at a complete loss. I have been on LCHF for 8 weeks. Initially for the 1st 2 weeks I saw a rapid drop in weight and abdominal measurements but for the last 6 weeks I have been bouncing around with a gain of 1 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 >>
Can You Be In Ketosis And Not Lose Weight?
Are you in ketosis, but not losing weight? This phenomenon is far more common than you think. What you might not know is that insulin is not necessary to store body fat. That's a myth. The body has a back up system to store excess energy even when carbs are very low. However, the situation isn't hopeless. It just requires you to embrace your individuality. If you're stuck, and your weight won't budge, here's what you can do to get the scale moving again. In 1972, Dr. Atkins introduced the world to the concept of carbohydrate sensitivity. He talked about the damage that excessive carbohydrates can do to your metabolism, suggested that overweight and obesity was caused from a metabolic defect, and played up the necessity of being in the state of ketosis to achieve effective weight loss. Since then, many low-carb dieters have mistakenly thought that the number of ketones that have backed up in the bloodstream is what makes the diet work. It doesn't. This strong misconception -- that ketones are vital to the fat loss process -- has caused a lot of confusion. While being in ketosis is essential to initially trigger the metabolic changes needed to switch from predominantly burning glucose to predominantly burning fats for fuel, you can certainly be in ketosis but not lose weight. And here's why: [Some of the links in this post are affiliate links. If you decide to buy something by using one of those links, I might receive a small financial compensation, at no cost to you.] What to Do if Low Carb Doesn't Work If your metabolism is average, you lost a decent amount of weight during the first two or three weeks, but then suddenly, weight loss slowed down. For some people, weight loss completely stopped. For others, you might have gained some of that initial water loss back. The Continue reading >>
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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 >>
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 >>
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 >>
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 >>
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 >>
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 >>
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 >>
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 >>