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Can You Plateau In Ketosis?

Breaking A Weight Loss Plateau

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 >>

How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)

How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)

CLEARLY the “eat less”, “eat low fat”, and “just eat everything in moderation” diets haven’t worked too well for most people. So, if you’re still trying to lose weight and keep it off, then maybe it’s time to try something that’s working for tens of thousands of people right now… The Ketogenic Diet. But is it all too good to be true? Yes, we believe Keto is fantastic for weight loss. We’ve just seen it work for way too many people (check out the success stories below). But it’s also not for everyone. So, in this post, we are giving you the real facts behind all the hype as well as real-life stories of people who have lost a lot of weight on Keto. PLUS, how to get started on Keto to lose weight in 5 EASY Steps. What is the Ketogenic Diet? THE HISTORY: Originally the Ketogenic diet was created as an effective treatment for epileptic children. BUT NOW: More and more people are finding that a Ketogenic diet has tons of benefits, including: a healthy way to lose weight, control blood sugar levels, improve your brain function, and potentially even reverse a myriad of health conditions. How does keto do this? The Keto diet puts your body into a powerful fat-burning metabolic state called nutritional ketosis. NUTRITIONAL KETOSIS: In nutritional ketosis, your body generally uses very few carbohydrates for energy. Instead, it switches to using ketones (which are produced from the breakdown of fats). That’s why the keto diet is often called a fat-burning diet… You can literally be burning your own body fat for energy! (It’s still unclear whether ketosis is the magical factor that makes a Keto diet so effective for weight-loss, but whatever it is, it seems to work!) So, how do we get into this nutritional ketosis state? You can get into nutritional k 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 >>

Weight Loss Plateau: How To Break Through

Weight Loss Plateau: How To Break Through

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

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 >>

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 >>

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 >>

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 And Plateaus

Weight Loss Stalls And Plateaus

Is It Really a Stall? Possible Causes Helpful Suggestions Resources on the Web Is It Really a Stall? A stall or plateau refers to an extended period of time during reducing efforts where there is no weight loss according to the scale AND no loss of inches according to the tape measure. So if you've been following your chosen low carb program to the letter, and it seems that the bathroom scales have become permanently stuck, take your measurements. Also notice if your clothes are getting looser, or if you can now fit into formerly tight garments. Chances are, you are continuing to lose FAT, but your body is adding lean muscle tissue, especially if you have been doing weight-training exercise as well. And muscle is less bulky than fat for the same amount of weight, so your body will be smaller and leaner. If this is the case, you haven't stalled at all; your body is just recomposing itself. This is why it's so important to record your body measurements at the very beginning, so you'll have a reference as you progress. Don't just measure chest, waist and hip. Other key areas to measure are neck, upper arm, thigh and calf. And yes, having some "skinny" clothes hanging around helps too. It's a great feeling to have a pair of jeans that previously wouldn't come past your knees to make their way up past your hips, then be able to do them up (with pliers, while lying flat), then be able to do them up while standing and be able to breathe at the same time .... and so on! It's normal for the body to go through adjustment periods while you're losing weight. A plateau lasting 3 or 4 weeks is no cause for alarm, nor is it a reason to QUIT. Check your measurements as noted above, and stick with your program. Low Carbing is about making permanent, lifelong changes; a few weeks is just Continue reading >>

How To Lose Weight By Achieving Optimal Ketosis

How To Lose Weight By Achieving Optimal Ketosis

Ketosis Weight Loss First of all what is ketosis? You have tried all the “healthy” ways to lose weight and you lost a lot of weight too. But you are not yet at your goal and whatever you try does not seem to be working anymore. You are eating right, you are working out, and you are drinking lots of water. Now what else can you do? When you are at a plateau, you need to pull out the big guns to help you lose weight. The Ketogenic diet is one of those magic tricks that can put your body back into gear and jump start weight loss again. Normally, our body utilizes carbohydrates that we consume to get energy for regular body functions. But when we are on a diet, our body produces energy molecules known as ketones from the fat present in our body. This process of burning a lot of fat to produce these ketones is known as ketosis. This method of weight loss is most effective because you do not lose much muscle mass, and instead lose more fat in a short amount of time. Ketogenic Diet Weight Loss: Ketogenic Diet Meal Plan in a Nutshell: The trick to put our body into ketosis mode is to avoid all sources of carbohydrates from rice, grains, sweets, potatoes and all those starchy food. You need to consume a controlled amount of proteins such as eggs, meat etc. but you should not overdo it as excess protein intake will spike your insulin level too. A way to feel full quickly is by ingesting high amount of fatty food, like using copious amount of butter in your meat or with your vegetables. Since you are not eating starch and consuming less amount of proteins, this will not make you gain weight, but instead will make you feel fuller. You can also consume certain vegetables that contain fewer carbohydrates to keep your hunger in control. More fat consumption will make sure you eat Continue reading >>

6 Things That Can Break A Stall

6 Things That Can Break A Stall

If you’ve ever tried to lose a significant amount of body fat, you’ve likely experienced a stall or a plateau. For the sake of this articles, I’m going to use the term “stall” to mean nothing to do with the scale, because scales are for suckers (and they’re horrible measure of any sort of success…ditch the scale). Instead, when I’m talking about a stall, I’m talking about a period of time when your clothes are not getting looser. Pants, shirts, heck, even shoes. As you lose body fat, the stuff you put on your outside should fit differently. But sometimes your clothes don’t cooperate. Sometimes you go through periods where your clothes fit just as tight as before. That, my friend, is a stall. And it’s frustrating. Of course, a lot of the frustration has to do with the expectations you place upon yourself and your progress (that’s a whole separate article), but suffice it to say that the frustration is real. So what can you do to overcome or break a stall? In general, here’s a list of possible things. Cut out dairy A lot of people have trouble digesting dairy. The kicker is, many of them don’t even know that they have the problem. But, whether you have a dairy issue or not, eliminating dairy is a simple and easy way to break a stall. Lots of people say they could never give up cheese, but the reality of the situation is: If giving up cheese (even temporarily) is a way to get back on track to achieving your goals, then the cheese has to go. No excuses. Not negotiable. Sure, cheese and cream are great, fatty, keto-friendly foods, but they are not more important than your goals. So try cutting out dairy for a few weeks and see how your clothes start to fit differently. Cut out nuts Lots of nuts are very high in fat (I’m looking at you…you gorg Continue reading >>

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 >>

Can’t Lose Weight On Keto?

Can’t Lose Weight On Keto?

Overwhelmed? Frustrated? Tempted to give up on this whole low-carb high-fat lifestyle? Don’t you dare… at least not without checking out all of these helpful resources first. In this post, I’ve included LOTS of resources that are all super helpful in explaining why you might be gaining weight or stuck in a weight-loss plateau, and how to get out of it. We go over these key topics: Understanding plateauing/stalling on keto How to avoid gaining weight while on keto Why carbing up can help on a low-carb lifestyle Why counting calories is not the answer What you are doing to gain weight (not food-related!) This extensive collection of resources is awesome if you are frustrated with weight gain while on keto, you are just stuck in a “no-man’s land” even though you’re doing everything you can think of to lose weight, overwhelmed with counting all your calories every day, or simply interested in starting out on keto. Wherever you are, there is definitely something in these resources that can benefit you. So go ahead and check them out! If you find something that helps you, please let me know in the comments! LOW-CARB PLATEAUS, TUMMY WEIGHT GAIN + KETO FOR BLOOD SUGAR If you’re frustrated with your weight gain or simply lack of weight loss, then this is a great podcast to listen to. This podcast answers your questions about busting through a plateau while eating keto, the reason behind tummy weight gain, and using low-carb eating for blood sugar management. Highlights… Plateauing on low-carb Hormones and tummy weight gain Eating keto with type 1 diabetes 4 REASONS WHY YOU’RE NOT LOSING WEIGHT Click here for the transcript of this keto video What if I told you that the plateau you’re experiencing – the inability to lose weight, the ongoing struggle of doi Continue reading >>

The 5 Most Common Keto Weight-loss Stalls

The 5 Most Common Keto Weight-loss Stalls

So, you’ve been on the keto diet for a while now. You’ve been consistently shedding pounds—then, all of a sudden, you plateau. You’re doing all the same things, only you can’t seem to lose any more weight. What gives? We’ve put together this short list of common weight loss stalls that can wreak havoc on your ketogenic diet. If you’ve stopped shedding, one of these common issues might be to blame. Though this list doesn’t cover everything, it’s a good place to start. But before you read on, first ask yourself if you’re being both 100% honest with yourself and realistic with your expectations. Embracing a ketogenic lifestyle is a proven way to stay healthy—not to mention drop some of that extra body fat. But as we like to remind people, it’s a marathon and not a sprint, and losing one or two pounds per week is still weight loss. It’s common to shed more weight initially and as you approach your target, you slow down a bit. These tips are for people who simply aren’t losing weight, period. STALL #1: EATING “HIDDEN” CARBS If you’ve stopped losing weight, there’s a good chance that you may be taking in more carbohydrates than you think. This is a common problem on any low-carb diet. Carbs are everywhere—they’re in dairy products, meat, nuts, vegetables, and even protein supplements. That Clif bar you’re eating? It’s loaded with carbs—43 grams to be exact. Store-bought peanut butter? It’s packed with sugar. Butternut squash, peppers, and even Brussels sprouts may all be sources of these “hidden” carbs. One of the main challenges of the keto diet is finding a way around the carb creep. Even if you’re actively keeping your carb consumption to a minimum by avoiding obvious sources of carbs such as pasta, bread, and cereal, y 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 >>

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