I Am In Ketosis And Not Losing Weight

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 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 >>

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 >>

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 >>

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 Ketosis Helps You Lose Weight Through Suppressed Appetite

One of the reasons The Bulletproof Diet with Bulletproof Coffee works so well for people looking to lose weight is that Bulletproof Intermittent Fasting helps your body to more easily enter a state called cyclical ketosis, which is great for a whole bunch of reasons. Ketosis is a cornerstone of becoming Bulletproof; listen to these recent Bulletproof Radio episodes with ketosis experts Jimmy Moore and Dominic D’Agostino to get the scoop on how and why it works. It’s what happens when your body switches to burning fat instead of sugar for energy, and it only happens when you eat almost no carbohydrates, or when you hack it using certain kinds of oils. Many people first stumble upon the idea of ketosis while looking for a weight loss strategy. That can be a major part of it for so many people out there who have tried just about every other diet out there but haven’t seen the results they’d hoped for. But when people experience the mental clarity and focus that ketosis brings, the game changes! This post walks you through one of the most important yet underrated mechanisms that makes ketosis so effective for people who have tried everything else to lose weight and failed to keep it off: appetite suppression. Ketosis works for weight loss in the short term, but that’s not why it’s so amazing. Short term weight loss is easy (I’ve lost at least 200 pounds of short term weight…because it always roared back on with a vengeance so I could lose it again!) When you look at keeping your weight off forever, ketosis provides a level of appetite suppression that is actually liberating. Ketosis helps you literally stop thinking about food all the time. Why Calorie Counting Is So Ineffective One of the reasons old-fashioned, calorie-restricted diets tend to fail is becau 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 >>

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 >>

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 >>

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 >>

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 >>

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 >>

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 >>

Why Am I Not Losing Weight During Second Week Of Ketogenic Diet?

A2A Really at two weeks in it is too early to tell why you are not losing. It may be that you need to add some roughage (fiber) to your day, even if it puts you over the 20 carb limit. You might also be experiencing the “whoosh effect.” I stalled for a few weeks (Yes weeks, 5 weeks in fact) due to not eating enough carbs. I know that because my sleep was interrupted at well. Once I had a “carb up” day I suddenly dropped 6 pounds and continued losing about 2 pounds a week. You might just be holding onto water as well, or it may be that you are eating to much dairy, it could also be that you are not moving around(exercising) enough to get your digestive system operating optimally. Really there are a lot of factors in play and all you can do at first is wait and see for at least a month. If nothing changes after a month, make an adjustment. Some adjustments are: -Cutting out dairy, no cream, cream cheese, cheese, whey, or cottage cheese, ice cream or yogurt. -Fasting overnight and not eating till about noon or at least 14 hours, not that hard of most of that time is spent sleeping. There are a lot of resources that go into more detail. Google “Fasting on the Ketogenic diet” -Having a carb up day where you eat healthy options, like a sweet potato, or some fresh carrots to sit you around 50 carbs for that day then resume eating as normally. -Participating in an egg or Fat fast. I won’t go into detail here there are many resources available by googling “Keto Egg fasting” OR “Keto fat fast.” - Do some easy yoga that focuses mainly on your core, pelvic floor and back. This will help encourage your insides to “wake up” and get things moving properly. You will probably work out some gas that was trapped in you as well so expect a bit of farting (it helps 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 >>