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Can You Plateau In Ketosis?

Stalled Weight Loss In Ketosis?

Stalled Weight Loss In Ketosis?

I have been in ketosis for about a week and a half now and rapidly lost about 7-8lbs during the first 7 days. However, for the past 3 days I haven't lost much and have not experienced a boost in energy. I have moderate amounts of ketones in my urine (40 mg/dl) and seem to have plateaued here. Is this normal? Anything I can do to resume weight loss? What should I be experience as the level of ketones in my urine continues to rise? Is there a point where it could get too high? Anything to watch out for? 1 Worst Carb After Age 50 If you're over 50 and you eat this carb, you will never lose belly fat. HealthPlus50 Thanks for the help! Continue reading >>

Experiencing A Weight Loss Plateau? How To Re-start Your Fat Loss On The Ketogenic Diet

Experiencing A Weight Loss Plateau? How To Re-start Your Fat Loss On The Ketogenic Diet

We are incredibly resilient beings. The human physiology has evolved to adapt to our surroundings. Therefore, depending on the environmental factors and stresses that we expose our bodies to, our bodies will adapt and adjust. When you initially transition from the typical western diet to a low carb or ketogenic diet you will almost immediately lose fat and release water retention. The typical western diet is high in carbohydrates and processed foods. These foods are inflammatory, lacking in satiety, high in calories and low in nutrition. This means that your bodies have to work extra hard to derive nutrients from the food you are eating and you will expend more energy and resources on removing toxins instead of on cell regeneration. Yet, at the same time you’re flooded with calories and abundance of glucose that play havoc on the hormonal system, resulting in higher insulin release and increased sugar cravings. On a well formulated low carb or ketogenic diet, you will be nourishing your body with healthy and satiating fats, plenty of high fibre leafy greens and moderate amounts of natural protein. Your body is drenched in nutrients, has enough resources to devote to cell regeneration and repair, and your hormones begin to balance; blood sugar levels are stabilised and hunger pangs are gone, you will never feel ‘hangry’ again. Inflammation diminishes and aging and sick cells are starved of glucose and die. And we haven’t even mentioned the many cognitive benefits of ketosis. But why then, after a few months on the diet can your weight loss plateau? The principle reason is that our bodies are adept at adjusting to our environments, and this includes our caloric intake and output; we become more efficient. There are many possible factors that could be having an imp 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 >>

Weight Loss Stalls On Keto Diet

Weight Loss Stalls On Keto Diet

Watching your weight melt away is an amazing feeling. But there will come a time when the numbers come to a standstill, and you then realize you’re in a dreaded plateau! While they may be discouraging, don’t let those pesky numbers throw you back into your old binging habits. Take a step back, reevaluate the situation, and understand why our weight loss stalls on a keto diet Reasons Why we Plateau on Keto 1. Weight loss is NOT linear One of the biggest reasons why the keto diet has gained so much traction is the seemingly fast results. While keto is a great way to burn fat, it isn’t a miracle diet that will shed those pounds instantly. You certainly didn’t gain all that weight overnight, so they won’t instantly disappear either. Give it some time. If you’re still not seeing results after 2-4 weeks, then reevaluate what you’re currently doing and see where adjustments need to be made. 2. Consuming too many calories While keto can definitely bring seemingly magical results, weight loss is still guided by one basic principle. You must burn more calories than you consume. You may not have needed to track your calories, or watch your portion sizes early on in the journey, but it’s necessary to readjust your caloric intake as you progress. Your body may have needed those extra 500 calories to carry around those 50lbs, but now that you’ve shed the weight, your body doesn’t need to work as hard! Also, don’t forget that fats can be incredibly dense in calories. A single serving of oil or butter can contain over 100 calories. Try measuring out your portions so you don’t accidently add an extra 30 minutes on the treadmill worth of food. Alternatively, you can incorporate more exercise to your routine. This way, you don’t have to reduce your calories furth Continue reading >>

Stop Stalling! Aka, Why Am I Stalling On Keto And How Do I Stop It?

Stop Stalling! Aka, Why Am I Stalling On Keto And How Do I Stop It?

Volume One: Operator Error Stalling on keto? First of all, let’s be realistic: failure to lose half your body weight overnight is not a stall. All right, you probably didn’t expect results that dramatic, but let me continue: It’s not a stall if you “only” lose one pound in a week, even if you know someone else who has lost ten. It’s not a stall if you plateau for a week. It’s not a stall if your weight fluctuates up and down over the course of a few weeks, either. In fact, it’s not a stall if the scale stays put for a few weeks but your pants are mysteriously growing larger. (Unless you have pants-gremlins that truly are replacing your trousers with a larger size, in which case, I can’t help you.) In short, if it’s been less than six to eight weeks, and/or your measurements are going down, it’s not a stall, and you’ve got to stop worrying. Now, if you haven’t seen any changes on the scale or tape measure for several weeks, you’re stalled, and, unfortunately, it’s probably because you’re doing something wrong. There are two primary suspects for stalls: carbs and calories. Huge Mistake #1: Not keeping track of carbs and calories. Now, I can already hear you insist that you’re tracking EVERYTHING and you’re DEFINITELY under 20 grams of net carbs. To that I say: “Are you sure?” Babes who play chicken with carbs often lose, and here’s why: carbs are sneaky. If you think you can game the system by buying the brand of HWC that lists 0 carbs instead of the one that lists 1 carb, you are shooting yourself in the foot. You see, heavy cream is heavy cream, and unless you see something added to it (such as a mysterious-sounding gum), it’s going to have the same carb count no matter what the brand is. The only difference is that some brand Continue reading >>

11 Reasons You Are Not Losing Weight In Keto

11 Reasons You Are Not Losing Weight In Keto

An important part of a weight loss journey is realizing that it won’t happen overnight as it requires dedication, motivation, and effort. But, after a few weeks of months of sticking to a healthy low carb/ keto diet your scale decides to stop moving. Not seeing results may become frustrating and overwhelming. Here are a few tips & tricks that will help you get past your weight loss plateau. Here are 11 reasons why you stopped losing weight and how to get the situation under control. 1.SWEETENERS It’s fantastic to treat yourself with something sweet now and then. Sweeteners are safe to use for most of the people, but for some, it causes intense cravings for real sugar. As I love to experiment on myself first and then show my results, along with following strict ketogenic macros, I ditched all the artificial sweeteners from my diet for a few weeks (including diet sodas, which yeah I know contain aspartame that’s very harmful, but oh well, we’re humans). I can relate that I didn’t have sugar cravings anymore, my headaches were gone, and I dropped a few pounds even I didn’t want to. Every person reacts different at sweeteners, and I recommend you to limit your daily consumption and focus on real food. 2.TOO MANY CALORIES I know you’ve heard that on a low carb diet like a Ketogenic Diet and Atkins Diet you only have to stay under the daily limit of carbs and eat as much protein and fat as you can. Fat is twice more dense caloric than carbs, so therefore the calories add up quickly. No diet in the world recommends unlimited calories for weight loss. So if you are not losing weight, you should consider finding your ideal macronutrients (look online for a keto calculator) and stick with them, because calories matter even on a low carb diet. 3. NOT ENOUGH OR TOO MU Continue reading >>

How To Break A Weight Loss Plateau – Without Starving Yourself

How To Break A Weight Loss Plateau – Without Starving Yourself

I’ve been there and I know you have too. You tried your best. You lost weight. You gave it everything and it hurt. And then it all stopped. You still went out there and exercised harder. You watched everything you ate. Nothing happened. The Plateau The human body is incredibly adaptive, and will do its level best to maintain equilibrium (homeostasis). The plateauing effect is the biggest motivation-killer there is. Unfortunately many popular diet books are strangely quiet on the issue — weight loss plateaus don’t make good testimonials. Yet they happen to most people. What You Must Do Now The best single word of advice is to make a change. Don’t make the mistake of doing the same thing over and over expecting a different result (Ben Franklin’s definition of insanity). What changes can you make? 1. Alter Macro-nutrient Intake: Flexible Dieting Although it sounds complicated, once again, the idea is to change what you are eating. If (for example) you are eating a moderate diet that is higher in carbohydrates – try eating less carbs and more protein. There is no need to get super-technical over the whole thing. If you have a carbohydrate snack every day at morning tea time – change it to a protein snack. This is known as flexible dieting or If It Fits Your Macros (IIFYM), which tracks macros instead of just calories. People like it because it isn’t restrictive and encourages people to eat according to what their body needs instead of just a generic calorie amount such as 1200 or 1500. Eating too little can actually stall your weight loss. Some examples: Instead of eating a fruit snack, eat a handful of nuts. If your diet is heavily bread-based, try reducing this and increasing the protein (say a tin of tuna, or chicken.) Don’t be afraid to eat fat, it’s Continue reading >>

Breaking Fat Loss Plateaus

Breaking Fat Loss Plateaus

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

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 >>

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 >>

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

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

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

These Diet Plans Will Break Through Any Weight-loss Plateau

These Diet Plans Will Break Through Any Weight-loss Plateau

Joe Tatta During our initial consultation, I put my 38-year-old patient Jennifer on my foundation plan, which includes organic whole foods and eliminates problematic things like processed foods. I've found this becomes a powerful way for patients to lose weight and eliminate pain, especially when combined with lifestyle factors like consistent exercise, eight hours of uninterrupted sleep, and stress management. Jennifer did wonderfully on this plan for about a month, losing nearly 12 pounds. But then she hit an infuriating plateau: "The scales won't budge, even though I've stuck religiously to your plan," she told me during her second follow-up visit. As a physical therapist who specializes in pain management, I often get patients like Jennifer who, despite their wholehearted efforts, eventually hit a miserable weight-loss plateau. And while it's frustrating, weight-loss resistance is never hopeless! I've found these two safe and powerfully effective plans help nearly everyone break plateaus, lose weight quickly, and banish pain. Ideal for leaky gut, autoimmunity, and chronic inflammation, I've found that an elimination diet can also break the worst plateau. This is because food intolerances often creep into the best diet, stalling weight loss and exacerbating pain. My three-week elimination plan removes gluten, dairy, sugar, corn, soy, and eggs. These common offenders, which can make you overweight, tired, and inflamed, hide in restaurant dishes and easily slip in when you attend social functions. So never "assume" that something is clean and free from inflammatory ingredients. Researchers have found that a gluten-free diet can help you lose weight, reduce your risk for chronic disease, and lower inflammation (a key player in chronic pain). Similar benefits occur when 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 >>

13 Tips For Losing Weight On A Ketogenic Diet

13 Tips For Losing Weight On A Ketogenic Diet

Ketogenic diets are all the rage these days. Many people think that an all meat diet where you can eat as much as you want sounds appealing. They miss out on the nuances of the diet and don’t quite understand how it works. It’s still important that you watch what you’re putting in your diet to maintain ketosis. It doesn’t stop there, however, as a full lifestyle change is necessary to drastically promote weight loss. Here are 13 ketogenic diet tips for weight loss success. 1. Weigh Your Food Accuracy is important when trying to reach your weight loss goals. Investing a good food scale can really help you monitor your carbohydrate intake with precision. While many may think they can measure by just “eyeballing” servings–the slightest error can have you think you’re consuming an 8 oz. portion though it may really be a 12 oz portion. These errors add up! Avoid the guesswork and use a scale to calculate your food intake. Look for scales that allow you to measure in grams and ounces. There are even scales that connect to apps and websites for even more intuitive food tracking to help you reach your goals. 2. Drink Water Staying hydrated is one of the most important rules of any diet, not just a ketogenic diet. It’s easy to get so wrapped up in our daily routine that we forget how much water we’re taking in throughout the day. While on a ketogenic diet, begin your day by consuming at least 8 to 16 ounces of water. This will allow your body to rehydrate immediately and begin its natural cycles. Throughout the day, you should aim to drink about half of your body weight in ounces. A 150-pound individual should try to drink at least 75 ounces of water during the day. That may seem like a lot but it’s less than 10 cups. When you look at it like that, it doesn Continue reading >>

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