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I'm In Ketosis But Not Losing Weight

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 >>

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 >>

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 >>

Q&a: I’m Not Losing Weight On Lchf – What Should I Do?

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 >>

10 Reasons You’re Not Losing Weight On Lchf

10 Reasons You’re Not Losing Weight On Lchf

Are you following a LCHF diet but not succeeding with your weight loss goals? Then keep reading. Weight loss is both extremely simple and extremely complicated at the same time. On this page I have tried to gather some of the most common “mistakes” I often meet or hear about. There is no one way to success here. Patience and perseverance are the two single most important elements of your weight loss. If you do something half or only half of the time, you can’t expect full results. However, weight loss does not require a 100% compliance either. There are plenty of room for less than 100% but only you know, how many deviations it takes for you to get off the path that leads to your goal. So check out these 10 points. Maybe some of them speak to you. 10 REASONS YOU’RE NOT LOSING WEIGHT ON LCHF 1. YOU’RE NOT EATING LCHF! You liked some of the ideas about LCHF but you decided to make it your own from the beginning. So you kept eating your low fat yoghurt for breakfast and to have a few pieces of fruit during the afternoon. Nothing wrong with eating yoghurt or fruit but it’s not LCHF. So why not dedicate a few weeks to a month to LCHF and to sticking to the actual rules. Once you’ve done that, you can start making it your own and see what affects your results. Read more here: What is LCHF? 2. YOU’RE EATING TOO MANY CARBS Maybe you’re not as low carb as you think you are! Try to take a closer look at what you actually eat during the day. Somethings like nuts and dairy can easily tip the scale. Aim for 50g carbohydrate per day and if that doesn’t give you any result, try 20-30g. 3. YOU’RE NOT EATING ENOUGH FAT It can seem crazy that not eating enough fat is what is stopping you from losing weight. But by not eating enough fat, you won’t feel as satiated Continue reading >>

Top 10 Reasons You’re Not Losing Weight

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 >>

Ketosis And Losing Fat (or Gaining It)

Ketosis And Losing Fat (or Gaining It)

: Episode 559 – On this Wednesday edition of the Celebrity Fitness Trainer podcast, Nicole Recine fills in for Andy Schreiber to co-host alongside Vinnie Tortorich. The two talk about the critical distinction in the sometimes mixed up Ketosis and Ketoacidosis, and what ketosis is and its relation to losing fat. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club KETOSIS VS. KETOACIDOSIS Ketoacidosis is a serious condition type 1 diabetics (& severe alcoholics) get, where their bodies make far too many ketones (10x higher blood ketone levels) Ketosis is when your body is in a great metabolic state from restricting carb intake — very good for you KETOSIS AND LOSING FAT You DO NOT need to be in ketosis to lose fat Additionally, if you are in ketosis it does not necessarily mean you are losing fat You can even gain weight in ketosis People get confused because ketones are made in the process of fat burning Doesn’t necessarily correlate to fat loss though PODCAST TRANSCRIPT (Compliments of Margaret Vitalis) Vinnie Tortorich (VT): What are we talking about today? Nicole Recine (NR): Ketosis VT: Ketosis. I’ve heard about this stuff. I’ve heard that if you go into ketosis, you could die, right? Oh no wait, that’s ketoacidosis. NR: Ketoacidosis. I think that’s been cleared up enough. I think all the listeners know… VT: No they don’t…no they don’t, because we get new listeners all the time, Nicole. NR: Okay, new listeners, ketoacidosis is something you can die from and go into a coma. It’s weird. It can only happen to type 1 diabetics, and it’s very, very high ketone levels, typically 10 times higher blood ketone levels than ketosis. Ketosis is a healthy natural metabolic state that you can get into when you restrict your carbohydrates and protein well enough Continue reading >>

In Ketosis But Not Losing Weight?

In Ketosis But Not Losing Weight?

I am eating a ketogenic primal diet and have been for the last week or so. I eat 20-30 grams of carbohydrates per day; I am getting a LOT of fat, like 70%-80% of my calories (I basically add coconut oil, lard, or duck fat to everything I can possibly think of). According to the ketostix I bought the other day, I was in mild ketosis yesterday and moderate ketosis as of this morning. I am not doing any cardio or weight training but am trying to walk a lot - according to my pedometer I walk between 12,000 and 20,000 steps each day. I am super frustrated because the last time I did this, back when I first went primal, the weight started coming off right away; that was about a year ago. Then I got back to school and fell off the bandwagon, so to speak, and started eating junk again. I decided I needed to get back to eating well, and I'm feeling healthier overall. The last few weeks I have been eating strictly primal and the last week has been ketogenic because I'm trying to lose 10 or 15 lbs. I know I am not at my body's "ideal weight" because last time I did this I started at my current weight and lost about 15 lbs fairly quickly, and it stayed off without any trouble. I was having one or occasionally two alcoholic drinks (usually wine, sometimes "cheated" and had beer) most days until yesterday, when I decided to stop drinking altogether in case that was getting in the way. I know I should be more patient but I'm nervous that I'm doing something wrong, and when I'm eating so much fat it's difficult for me to keep my calories up. I'm usually not hungry anymore by the time I've had 1200-1500 calories but yesterday I bumped up to around 2000 to try and tell my body there is plenty of food so it can let go of that body fat. Any suggestions? Do I just need to keep going and hop Continue reading >>

Can You Be In Ketosis And Not Lose Weight?

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 & You Think You’re Doing Everything Right?

Not Losing & You Think You’re Doing Everything Right?

1. Carbs are Too High Your carbohydrate intake may be too high. Try to decrease your daily carbs limit. Be sure to include olive oil in your diet. Olive 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. Carbs should not be more than 20% of your daily intake while in Phase I. 2. Protein is Too High or Too Low Your protein intake may be too high/ low. Protein is the most sating macronutrient and you must include 8 oz. of high-quality, lean animal protein in your diet along with the Ideal Protein meal & snack replacements. If you don’t eat enough protein, you will feel more hungry and most likely eat more. Lack of protein can also lead to muscle loss. However, if you eat too much protein, the excess protein converts into glycogen and disrupts ketosis. 3. Carb Cheating / Carb Creep Carb cheating / carb creep is another possible reason for weight loss plateaus. You have to be really disciplined and aware of all carbs you eat. It’s a little nibbling here and there of the forbidden foods, leading to a carb creep, so make sure you count all carbs. In this video, Dr. Eric Westman explains the ketogenic diet and emphasizes that even eating mints may affect ketosis and weight loss results. Sometimes, even when a label says “sugar-free”, it doesn’t have to be “carbs-free”! 4. Too Many Calories – Yes, They Do Count The reason could be way too much fat and therefore calories in your diet. Firstly, it’s indisputable that all calories are NOT equal. Fat contains twice as many calories as carbohydrates and protein, so it’s important your fat intake lies between the recommended ranges. There Continue reading >>

How Ketosis Helps You Lose Weight Through Suppressed Appetite

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 >>

5 Common Reasons For Your Keto Diet Not Working

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 >>

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

You may be hearing a lot about the ketogenic diet as a way to slim down while noshing on butter and heavy cream. This way of eating is suddenly hot among venture capitalists in Silicon Valley, who believe it will help them live longer and healthier, CNBC reports. Some praise the high-fat/ultra low-carb plan for helping them to lose weight and have energy all day long. Other advocates say it finally helped them to get control of their body. How does it work and could it help you? We asked Bonnie Taub-Dix, a registered dietitian nutritionist and author of “Read It Before You Eat It”; and Keri Glassman, nutritionist, registered dietitian and TODAY Tastemaker. To start with, both said they would never advise the ketogenic diet for weight loss. “Cutting out carbs is usually an invitation to overeat them at another point,” Taub-Dix said. “For a diet where you’re looking to lose weight, look good and feel good… I would not recommend a diet like this.” “For safe and effective weight loss, the carb reduction is too extreme,” Glassman added. RELATED: Read inspiring stories of ordinary people slimming down in TODAY's My Weight-Loss Journey Here’s what you need to know: What is the ketogenic diet? It’s a diet fine-tuned in the 1920s to help treat epilepsy. It does help to control seizures in some children, but it’s not recommended for adults “mostly because the restricted food choices make it hard to follow,” the Epilepsy Foundation says. The diet has just recently begun to be touted as a weight loss plan, Glassman noted. She described it as eating “mostly fat with a teeny bit of protein and carbs.” How does it work? Your body normally relies on carbohydrates for energy. It breaks them down into glucose, which is your main source of fuel. If that Continue reading >>

Why You’re Not In Ketosis

Why You’re Not In Ketosis

As the COO of Diet Doctor and low-carb enthusiast for years, you would have thought I’d nailed ketosis years ago. I haven’t, and here’s why. Am I still in ketosis? To get into ketosis, the most important thing is to eat maximum 20 grams of digestible carbs per day. When I went low carb in 2012, I followed that advice to the letter – replacing all high-carb foods like potatoes, bread, rice, pasta, legumes, fruit, juice, soda, and candy, with eggs, dairy, meat, vegetables, fats and berries – counting every carb I consumed. I felt great – effortless weight loss, no stomach issues, tons of energy and inspiration. But over time, something changed – I no longer felt as great as I used to. Until recently, I had no idea why. The journey to find out started with a simple question: Am I still in ketosis? The moment of truth At a Diet Doctor dinner a while ago, our CTO, Johan, gently challenged me. “Bjarte, you’re eating quite a lot of protein. Have you measured your ketones lately?”. “No”, I said, feeling slightly defensive, “I’ve never measured my ketones. Should I?”. It was wake-up time. Johan and I grabbed two blood-ketone meters from a dusty drawer, pricked a finger each, and touched the ketone strips. His results came out first – 3.0 mmol/L – optimal ketosis. He looked happy. It was my turn. The ketone meter made a weird beeping sound and the screen started blinking – 0.0 mmol/L – no ketosis whatsoever. What?! I’d been eating strict low carb for years, how could I not be in ketosis? I felt slightly embarrassed, but mainly relieved. Was this the reason I no longer felt great? Experiment 1: Eating less than 60 grams of protein a day Several of my colleagues agreed with Johan – I was eating too much protein. To test that hypothesis, I s 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

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. Bottom Line: 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… eating just protein, healthy fats and leafy green vegetables. To make sure that you’re really eating low-carb, create a free account on Fitday and log your food intake for a while. Bottom Line: If you ar Continue reading >>

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