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Can You Plateau In Ketosis?

Pushing Past A Plateau

Pushing Past A Plateau

Weight loss is not always a linear process, and it's perfectly natural for you to lose weight in fits and starts. Usually, if you stick with the program for a few more days—or even weeks, in some cases—your weight loss will resume. You may just need some minor adjustments to get the scale moving in the right direction again. Here are some things you can do to hopefully push past this plateau: • Remember to journal. Write everything you eat down. • Cut your Net Carbs. If you have progressed beyond phase one, decrease your daily intake of Net Carbs by 10 grams. You may have exceeded your tolerance for carbs while losing weight and inadvertently stumbled upon your tolerance for maintaining your new weight. Once weight loss resumes, move up in 5-gram increments again. • Count all your carbs, including lemon juice, sweeteners and so on. • Find and eliminate “hidden" carbs in sauces, beverages and processed foods that may contain sugar or starches. • Increase your activity level; this works for some but not all people. • Increase your fluid intake to a minimum of eight 8-ounce glasses of water (or other non-caloric fluids) daily. • Do a reality check on your calorie intake. • Bye-bye booze. If you've been consuming alcohol, back off or abstain for now. If these don't make the scale budge for a month, you're truly on a plateau. Frustrating as it is, the only way to outsmart it is to wait it out. Continue to eat right and follow the other advice above, and your body (and your scale) will eventually comply. To be a genuine plateau, the pause in weight loss must meet the following criteria: • No weight loss or loss of inches for at least four weeks. • You haven't altered your exercise regimen or made any other significant lifestyle change. • You're not 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 >>

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 >>

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 >>

Busting Through A Keto Diet Plateau / Stall – Tips & Tricks

Busting Through A Keto Diet Plateau / Stall – Tips & Tricks

Now, listen. I said MIGHT. If you’re googling a keto diet plateau and ended up here, chances are you’re simply being impatient and need to KCKO (keep calm and keto on). However, stalling on the keto diet isn’t uncommon and sometimes after a long stall you need to make changes to your diet or exercise routine to break through a plateau. For reasons unknown, our bodies sometimes like to stay a certain weight. This is called homeostasis. Even if you’re on a keto diet which certainly helps with regulating fat cells, you might find yourself stuck. The science behind plateaus on the keto diet This thing called Glucose tolerance When you put on the weight you’re now trying to lose, your blood sugar was probably consistently high. It’s is more likely than not that you have some sort of glucose tolerance problems going on after years of eating a high carb diet. The problem is two fold. First of all there’s insulin resistance and second of all there’s glucose sensitivity in your cells. These lead to your glucose tolerance being impaired and therefore, even small amounts of carbs may lead you to reaching homeostatic weight. Another thing called Visceral fat (it’s dangerous) When your body is sugar (carb) burning instead of fat burning (ketosis), you seem to gain more fat in the mid section. This is called visceral fat, which is associated with a plethora of health issues. If you have a lot of visceral fat, you’re at higher risk for developing insulin resistance, which can lead to glucose intolerance and type 2 diabetes. Then there’s over-nutrition (too many calories) Then there’s the good old calories in, calories out. Being in keto does not mean you’re on a magical diet and will lose weight if you eat too many calories, sorry. Lowering your calorie intak Continue reading >>

Why You Aren’t Losing Weight On Keto And What To Do About It

Why You Aren’t Losing Weight On Keto And What To Do About It

Have you hit a weight loss plateau on keto? Do you think you’re doing everything right and the scale still just won’t budge? Well don’t worry, you’re not alone. Many people have trouble losing weight on a ketogenic diet. This is because everybody is different. While the majority of people may do well on conventional keto diet advice, there will always be outliers who don’t respond as well to the same generalized guidelines. This article will outline the most common culprits of stagnating weight loss on a ketogenic diet. Hopefully, by addressing each of these possible areas of concern, you will be able to overcome your weight loss plateau and reach your ideal weight! Are You Actually in Ketosis? Believe it or not, most of the time people aren’t losing weight on keto because they aren’t actually even in ketosis! This is why it is so important to measure ketone levels. When the body runs out of stored glycogen (glucose) and begins burning fat and creating ketones for energy, these ketones circulate through the blood. This is why the gold standard for determining whether or not you are in ketosis is by measuring blood ketones. Ketosis is usually defined as a blood ketone level between 0.5 to 3.0 mM. However, for those who are not ready to invest in a blood ketone meter, there is the cheaper and more convenient option in ketosis urine strips. Ketosis strips are not quite as accurate as a blood ketone meter. This is because they only measure ketones that your body was unable to use. This may be a good way to indicate ketosis when you first begin a keto diet, but once the body becomes more efficient at burning ketones for fuel, less ketones will be excreted in the urine creating a false negative. The Carb Creep Once you start testing ketone levels it can be a lot Continue reading >>

Managing A Weight-loss Plateau

Managing A Weight-loss Plateau

Most of us like to think of weight loss as a nice steady elevator ride going down from “too high” to “just right.” Or at least, that’s what we wish would happen! But in the real world, that weight-loss elevator is more like a theme-park ride: it goes down, it comes jerking to a halt and then zooms back up for a while, it suddenly drops six floors overnight…and sometimes, it even stays in one place for a while: the dreaded plateau. Nobody likes a plateau, but the first thing to remember about them is that they’re perfectly normal. After all, bodies are not machines, and they don’t always work in totally logical ways. Many people find that after a week or so at the same weight, they simply start losing again with no further effort required. They don’t know what caused the stall, but it doesn’t really matter because it passes quickly and weight loss resumes. On the other hand, some people hit a weight that just won’t budge – and after a month or so of this, it’s time to officially dub it a plateau. This review found that people tend to hit that plateau around 6 months, and other studies have confirmed this: 6-8 months is the typical time of the first plateau (although there are exceptions). So what causes this, and how can you fight back? Plateaus can happen for any number of reasons, but this study focuses on two of the most common: metabolic adaptation and diet creep. So take a look at what they are, which one might apply to you, and what you can do about them. Two Potential Causes for Weight Loss Plateaus Culprit #1: Metabolic Adaptation The first thing that comes to everyone’s mind when they’re wondering why they’ve plateaued is their metabolism. And indeed, metabolism is important! Calorie balance matters, but in real life, 3500 calorie Continue reading >>

Keto Plateau: Why Weight Loss Is Not A Linear Process

Keto Plateau: Why Weight Loss Is Not A Linear Process

If you have been on a keto diet for a few weeks strictly without cheating and seeing the scale number going down steadily every day and then one day it suddenly stops for a few days or even goes up a bit, you’re wondering what you are doing wrong. Well, here is the answer: Nothing. Nothing is wrong. First of all, you need to understand that weight loss is NOT a linear process. Most people think if you follow a diet strictly, your body weight will drop consistently every day, that means the number you see on the scale today should always be smaller than yesterday. This is not often the case. It is very normal for your body weight to fluctuate up and down by a few pounds. Some days you may lose, while other days you may gain a little bit of weight. During your first week of keto, you’ll drop a lot of water weight. This is because your body burns through the glycogen (complex chains of glucose stored in your liver and muscles). Each gram of glycogen is stored in the muscle with at least 3 g of water (1). After the first couple of weeks, your body will start to adjust and find a new balance, and your glycogen stores refill. Yes, your body can still refill some glycogen stores in muscles through a ketogenic diet. This means a bit of water will also be restored again. That explains why you see a few pound gain or the scale isn’t moving. There are many other reasons why the scale doesn’t go down or even increases a little compared to the last time you weigh yourself. Here are just a few reasons: You may be carrying more food in your digestive system, especially when you are constipated and you haven’t released the wastes for a few days. You weigh yourself after eating a meal or drinking a glass of water. A standard glass of water contains 240ml of water, which is app Continue reading >>

How To Break A Weight Loss Plateau

How To Break A Weight Loss Plateau

You’ve lost a lot of weight, but your weight loss has hit a plateau. What can you do to restart your weight loss? Here’s an interview with the physician and low-carb expert Dr. Eric Westman. Table of contents 0:27 Things to consider if your weight loss hits a plateau 1:15 The definition of a plateau 2:02 The importance of calories 4:08 Don’t eat when you’re not hungry 5:23 Protein amount 8:47 Physical activity 10:21 Drugs and weight 12:03 Other causes of plateaus Transcript 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 >>

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 >>

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 >>

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 >>

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 >>

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 >>

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