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Keto Plateau Cheat

Top 10 Tips For Getting Back On Track With Your Low Carb Diet

Top 10 Tips For Getting Back On Track With Your Low Carb Diet

We all falter sometimes. If you want to get back on track with your healthy low carb or keto diet, keep reading. The best tips from the low carb experts! Okay, so you fell off the wagon with a resounding thud. Maybe it was a one-time indiscretion and you just cheated a little, or maybe you’ve been off the wagon for days or weeks. Or even months. But you’ve picked yourself up and you want to clamber back on as soon as possible. You’re covered in dust from your fall, you ache all over, but that wagon is sitting there waiting for you, ready to welcome you back with open arms. All you have to do is put one foot in front of the other. Sounds easy but sometimes it can seem absolutely monumental. I get it. I am writing this because I had a little fall of my own recently. It was only a meal’s worth of cheating but it made me feel absolutely awful the next day. Shaky, bloated, exhausted, tummy issues, the works. In spite of that, or perhaps because of it, I knew I had to get back on track right away. My health is too important to me to let things go any further. But I know I will fall again and so I thought it might be helpful to talk about those little tips and tricks that help you get back to your healthy diet a little more easily. 1. Whatever you do, don’t beat yourself up! If you read nothing else but this one tip, that’s fine. But please take this advice to heart, because it is far and away the most important tip I am going to share. I am part of a lot of forums for low carb and Keto diets and there is always someone flagellating themselves for cheating, for failing, for not having the willpower to stick it out. Well guess what? We ALL fail at this sometimes. Let’s face it, we live in a sugar and gluten-filled world. Unless we are hermits that don’t ever lea Continue reading >>

How To Low Carb: 15+ Common Weight Loss Mistakes

How To Low Carb: 15+ Common Weight Loss Mistakes

Studies have proven that low-carb diets are the most effective tool for losing excess body fat. Despite that, it's not uncommon for many people to hit a weight loss plateau. By weight loss plateau, I don't mean a short term fluctuation but a long-lasting stall. No matter what you do, the extra pounds of body fat are just not coming off. Specific diet plans such as fat fast has helped many people break through long-lasting plateaus but fat fast shouldn't be used as a quick fix every time your weight is stalling. In the long term, you need to focus on getting your diet right and avoid some of the common mistakes listed below. 1. Not Knowing Your Macros As you may know, calories do count, even on a low-carb, ketogenic diet. When you eat nutritious foods low in carbs, moderate in protein and high in fat, you will naturally eat less. For this reason, most of you won't need to count calories on a keto diet. However, just following a low-carb diet doesn't guarantee weight loss. It helps to keep an eye on your fat intake. The closer you get to your target weight, the more important that becomes. Additionally, you need to ensure that you're eating sufficient amount of protein to stay satiated and prevent muscle loss. You can find out your ideal macronutrients by using our keto calculator. Only Focusing on Carbs Most of you know that when following a ketogenic diet, you have to reduce the amount of carbohydrates you are eating. However, this doesn't mean that the less carbs you eat, the more weight you are going to lose. In fact, I've seen many people following a close to zero-carb diet who were plateauing or even gaining weight. A very low-carb diet will simply not ensure fat loss! Some people do well on a moderate carbohydrate diet while others see better results with a greater Continue reading >>

Low Carb Cheat Day

Low Carb Cheat Day

Diet stalls are frustrating. You limit carbs but the scale ignores you. A low carb cheat day may help by shaking up your metabolism. Here’s scientific proof and a plan to do it right. Why cheat days burn more fat How to plan your perfect low carb cheat day The days before and after you cheat How does cheating help? Your body adapts to physical routines and ways of eating – eventually. Diet progress stalls and we plateau. Cheat days shake things up a bit, metabolically speaking. If you’re not seeing progress on low carb, cheating on your diet can help. To get started, schedule six low carb days, followed by one (wonderful) cheat day. When to Cheat on Your Diet Your low carb cheat day allows extra carbs, preferably in the form of slow carbs: sweet potatoes, beans or nuts – foods allowed after the Atkins Induction phase. If you’re just starting Atkins, a low carb cheat day is generally NOT recommended. Wait a few months, see if your progress slows, then revisit the idea. Why Cheat Days Help Burn Fat Low carb cheat days sound counterproductive. Actually, it’s a key to faster fat loss. As our body adapts to routine, leptin levels drop and weight loss slows. Leptin is a hormone that controls metabolism and hunger cravings. After a few weeks of dieting, leptin levels drop and we store more fat. Outsmart Your Metabolism Use a low carb cheat day to outsmart your body. Eating more calories, carbs and fat one day a week raises leptin levels. Raising leptin levels keeps your body primed for rapid fat loss all week. How to Cheat on Your Diet Cheat days boost fat burning and weight loss – but only when you cheat in a sensible way. Have a Plan Budget your calories for what matters most. Track/count the extra carbs you’re eating. Be realistic – don’t go crazy. Don 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 >>

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 >>

Stephen Murray

Stephen Murray

Intermittent Smashing: Bustin’ Through the Plateau TL;DR — For 3 weeks (6 day cycles) I ate a metric fuck-ton of fat, some protein, and some safe starches for 6-8 hours per day, then I fasted for the remaining 16-18 hours. These were my results. Back in February, I posted a nine-month retrospective detailing my experiences with a high-fat, low-carb diet regimen. At that point I had sought to prove (and was anecdotally successful in doing so) that not only does fat ingestion not make you fatter or unhealthier, but that the calories-in/calories-out model is an ineffective tool in augmenting body recomposition efforts. In short: I ate a crapload of fat, exercised much less, lost a bunch of body fat, and gained significant muscle mass. Even as I was writing that post though, I found myself in the midst of a plateau that had already lasted a few weeks. In all of the literature I reviewed, this was a commonly documented occurrence in very low-carb (VLC) diets. The subject would initially lose significant weight and then plateau after several months. In light of that struggle, I decided to start a new experiment. This time, however, my intent was not to debunk any longstanding nutritional mythology (there are far smarter folks in the primal/ancestral scene already doing that to great effect). Rather, I wanted to see exactly how I could tune my body in such a way that I could become a paleolithic fat-burning machine again. A New Hope Enter intermittent fasting. My hypothesis was that I wasn’t spending enough time in deep ketosis, so my body wasn’t efficiently burning fat stores throughout the day (irrespective of caloric intake). In order to ratchet this up (read: to be in ketosis more often), I decided to narrow my feeding window to a 6-8 hour period. My approach was a Continue reading >>

Cheating On Your Diet May Actually Help You Lose Weight

Cheating On Your Diet May Actually Help You Lose Weight

Researchers say going on and off diets every two weeks can result in more weight loss. The reason may be related to your body's "famine reaction." Everyone has a trick or dieting tip that helped them shed 5, 15, or even 55 pounds. Drink this three times a day. Eat that once a week. Take this daily. As strict diets such as the keto diet and intermittent fasting are gaining steam, it seems there’s nothing most Americans won’t do to drop a few pounds. But the reality is, weight loss typically comes down to two things: eat less and move more. Now, a study published in the International Journal of Obesity says the “eat less” portion of the weight-loss equation may need a little adjustment. Cheat to lose? The study from researchers at the University of Tasmania found that people who dieted for two weeks and then didn’t restrict their calories for two weeks actually lost more weight and more fat than people who dieted continuously. For the study, 51 obese men were assigned to one of two groups. The first group cut calories by one-third for 16 weeks. The second group cut calories by one-third for two weeks and then took a “break” and ate their maintenance level of calories for two weeks. They repeated these “cheat breaks” for the full 16 weeks of the study. At the end of the study, the men who took the break from their diets lost about 50 percent more weight than the men in the other group. Plus, they shed more fat than the control group. Six months later, the researchers did a follow-up to see how well the weight loss was maintained. Both groups regained some weight, but the men who used breaks during their diet were still on average 18 pounds lighter than men in the control group. What’s so great about cheat breaks? Dieting requires you to eat fewer calori Continue reading >>

Keto Cheat! Getting Back On Track

Keto Cheat! Getting Back On Track

At some point along your Keto journey, you may face the adversity of derailing and becoming a keto cheat. It might be at the start of your journey as your body and mind is adapting to your new lifestyle, it could be whilst you are on holiday or perhaps it could be the result of a single moment of weakness. Rest assured, it happens to most of us. Let’s face it, we’re all human and non of us are perfect. The key to overcoming falling off the wagon is to accept that it has happened, stop making excuses and get straight back on track. It most definitely helps to know what triggers your own inner food demons. Everyone is different and some lucky people may never ever experience the urge to derail – I am literally green with envy of these fortunate few! Familiarise yourself with the kinds of circumstances and situations that may cause you to derail with the very best intentions of avoidance. Keto Cheat: Why might it happen? There are lots of reasons we often derail: Boredom Not feeling strong enough to fight off the cravings Emotional or comfort eating Consuming too much alcohol resulting in bad decision making! Step away from the greasy pizza as you stagger home from a heavy night out! A weight plateau within the first few weeks/ month of beginning keto can make you feel disheartened – old eating habits may start to creep back in. The likely reason for the plateau is that you are not yet fully keto adapted so hang on in there! Social eating whilst out may make it difficult to choose a keto friendly option when faced with so many sugary, carby alternatives! Especially when your dining partners are all indulging! Artificial sweeteners and sugars can trigger cravings for sweet foods, which can lead to a sugar binge! I speak from first hand experience on this example. If Continue reading >>

Ketogenic Diet Faq: All You Need To Know

Ketogenic Diet Faq: All You Need To Know

Below is an list of the most commonly asked questions about the ketogenic diet. Simply click on the question you're interested in and it will take you right to the answer. If you have any more questions, please let me know by leaving a comment and I'll add it to the list! KetoDiet Basic Facts Foods & Diet Plans Health Concerns Troubleshooting 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 KetoDiet Basic Facts Why is it that conventional diets don't work? Most of us would say we get fat simply because we get lazy and eat more. But what if it's the other way round? What if we just get fat and as a result we eat more and become lazy? For the last decades we have been given wrong advice about nutrition and effects of fatty foods on putting on weight. What if the main problem is that due to our modern diets we cannot satisfy our appetite? A study on this subject concluded with a surprising result: the fatter people get, the more inactive they become, not the other way round. And what if the interests of the authorities offering advice are influenced by economic reasons? To learn more about this, I recommend you watch The Food Revolution on Youtube Ketogenic diets are, in fact, closely related to the Paleolithic diet. Both exclude carbohydrates and aim at eating real food. Today carbohydrates make the majority of our diet and have significant implications for our health including hormone balance. For example, insulin, which is responsible for storing fat in our body, is greatly affected by excessive carbohydrate consumption. Carbohydrates are without doubt the most fattening element in our diets. Based on studies performed over th Continue reading >>

Plateau Buster! What I Learned To Do If My Weight Loss Stops

Plateau Buster! What I Learned To Do If My Weight Loss Stops

Even with my great success of loosing 18lb and 2 dress sizes in 6 weeks, I have been quite frustrated this last week. I hit a plateau! I felt as if I was following my diet strictly so to just have the weight loss freeze right in its tracks was a bit shocking! I thought back to a time when I was a teenager in Toronto. I was seeing this doctor, Dr. Bernstein, for weight loss. I was about 60lb overweight and had already lost 40lb on his program. I remember the horror of that doctor yelling at me for not loosing enough weight two weeks in a row and accused me of cheating. I bust into tears and was so angry at my body for betraying me. I was even more angry at the doctor for not believing in me and helping me to over come the plateau I had hit. Being a teenager at the time and only really needing to loose 20 more pounds, I didn't know that I could hit plateaus or that I would need to tweak my diet / fitness in order to have my metabolism WAKE UP! I didn't know any of that and the doctor was NOT helping! I carried the shame of that "failure" for many years, being afraid of Doctors, thinking they would all yell at me. Of course, now I can look back and realize that THAT doctor was coming from fear. He had built up a profitable business off of peoples weight loss and was yelling at me because he wasn't smart enough to figure out how to handle plateaus. It's a scary world out there for an unknowing overweight person and a LOT of diet businesses take advantage of us! As a side note, today I looked up Dr. Bernstein to see if he was still around and found a VERY VERY VERY interesting blog that links to many articles about what he has been up to in Toronto. Apparently, he was arrested for having $2 MILLION worth of stolen watches and diamonds in his home and he tried to hire someone Continue reading >>

Not Losing Weight On A Low Carb Diet? Here’s Why

Not Losing Weight On A Low Carb Diet? Here’s Why

Are you following a low carb diet, but not losing weight? Have you tried a low carb diet and didn’t lose a pound ? Or maybe you lost some weight in the beginning, but have reached a plateau ? In this article, I will show you how to blast through that plateau and lose weight again with a low carb diet. Not Losing Weight on a Low Carb Diet? Low-carb diets are a strong ally against some of the biggest health problems that plague the world today. While I like a low carb diet,we all remain unique and it doesn’t always work for everyone. Most people who give it an honest try do quite well and lose weight without restricting calories or feeling hungry. However, after a few weeks, some people reach a plateau. The weight may have fallen off at the beginning, but now the scale won’t budge. If you reached a plateau or just the results you are harvesting/harvested are not as satisfying as you expected, here are a few suggestions that would explain why : Are you Eating Real, Whole Foods ? Eating a low-carbohydrate diet is not just about lowering your intake of carbohydrates. It is about eating real, whole, nutritious foods. Go through your pantry and kitchen and eliminate all processed foods. This includes protein bars, snack foods, and sugary beverages. Choose lean meats like chicken or fish, eggs,vegetables and healthy fats such as coconut oil, avocado and nuts. While a certain food such as cookies and brownies may be made with healthy ingredients, they should NOT be eaten every day. Cutting back on processed carbohydrates is the way to go, however you want to make sure you are eating good fats that will keep you full and satiated. Weight Loss Is A Process The human body is made up of many different tissues including the fat under the skin as well as the fat inside the abdom Continue reading >>

Keto Cheat Days – Don’t Drop Off The Wagon

Keto Cheat Days – Don’t Drop Off The Wagon

After a few week of being on Keto, there came a day when I just wanted to give up. It was as if my mind had stopped working. All I could see, hear, smell and taste was a hypothetical bar of chocolate. It is for days like these that the ‘cheat day’ was made. What is cheating? It is an extreme urge to consume carbs or to go off the diet altogether.I had gone on the diet on the 1st of January, 2015 and by the 14th I was totally losing it. From somebody who used to have a packet of chocolate chip cookies everyday, along with a bar of chocolate, I had become a No Sugar lady.I wanted to cheat at any cost or go off the diet. Then I got to know of cheat days and started looking forward to it. Instead of thinking of what I wanted to eat, I started making a list of all that I would eat on the cheat day. Coincidentally all birthdays in my family fall in the first week of the month, which suited me perfectly. I decided to cheat on the 31st January. In my words a cheat day means, eat all you can and eat what you want. Plan your cheat days in a pattern, pick dates where you know that you will not be able to go on without a break. Why does one cheat? Cheating can be triggered due to certain simple reasons, which make absolute sense to somebody who is trying to lose weight. You could be feeling low and emotional, you could be drunk or you could be just dying to have the comfort food that you have been having for the last decade or so.It is for days like these that the cheat day was made. Take a break and tell yourself – ‘I’m going to have a chocolate today!’ Coming back to my story, I had intended to eat like a glutton on the 31st, but I could only manage to eat one fourth of my to-eat list. With reduced portion sizes, I just couldn’t hog anymore. But the freedom I felt i Continue reading >>

How To Break Through A Weight Loss Plateau

How To Break Through A Weight Loss Plateau

This is a guest post by Vic Magary of FatLossForFree.com, my co-conspirator on Impossible Abs. So you’ve been watching what you eat and working out… Your clothes fit a little better, you can start to see the faint outline of what you think is an “ab” in the mirror, and the cute girl (or guy) at the office even smiled at you. So you keep watching what you eat and working out. But things stall. After another month your clothes still fit only a “little” better, that ab outline is still faint, and now you’re wondering if the cutie was just smiling at the lack of a line at the copy machine behind you. You’ve hit the dreaded fat loss plateau. This situation of stagnated fat loss progress is common. But breaking through the plateau? That requires the uncommon… “Insanity is doing the same thing over and over again and expecting different results.” ~ Albert Einstein Yes, the classic Einstein quote applies to fat loss. When you keep doing what you’ve been doing (the common) but are no longer seeing results, it’s time to do something different (the uncommon). Perhaps a better way to think of the uncommon is the uncomfortable. Get Uncomfortable My favorite exercise for embracing the uncomfortable is cold shower therapy. And although there is some evidence that cold exposure may help with fat loss, I prefer to go for the big wins. Anytime I need to help a client break a fat loss plateau, I ease them outside of their comfort zone on diet, recovery, or exercise – in that order. But before we get to the diet, recovery, and exercise, we have to ensure that we have one crucial habit in place. And this habit makes some people more uncomfortable than 100 burpees with a kale smoothie chaser. This crucial habit is keeping a food and training journal. Without a wri Continue reading >>

A Guide To Low-carb & Keto Cheating

A Guide To Low-carb & Keto Cheating

To cheat or not to cheat? That is the eternal question. Almost everyone is occasionally tempted – are you? This five-part guide will help you think through low-carb cheating… and if you do decide to cheat, it will help you do it smarter. 1. Bad and Less Bad Reasons to Cheat Why cheat? Some reasons are better than others. Bad reasons Politeness or wanting to fit in Aunt Martha will get over it when you skip her gooey dessert. Your dining companion’s surprise when you swap out potatoes for extra veggies is typically fleeting. Don’t overplay others’ interest or investment in your personal dietary choices. Remember, people are usually wrapped up in their own experience and quickly move on from yours. However, some people do get overly curious about your food choices. When that happens, be ready with a line like, “I’m sorry, I have a sensitive stomach.” Impulsivity An impulsive reach into that bowl of candy is an unsatisfying cheat. A last minute decision to eat a few of those cold French fries on your kid’s plate is rarely that satisfying. Planned cheating can empower – random cheating undermines. Be true to yourself and stick to your cheating plan. Bad Planning Grabbing a mediocre two-day-old sandwich from a gas station is a wasted cheat. Anything worth cheating on yourself for is, by definition, delicious. That stale sandwich is not. Keep quality low-carb emergency food in your car, purse, or briefcase so you never cheat because you are starving. For tips about on-the-go low-carb foods, check out our travel guide. For great snack ideas, check out our low-carb snack guide. For how to eat at restaurants and eateries, check out “How to Eat Low-Carb When Dining Out”. Less bad reasons To stick with low-carb long term A low-carb lifestyle lasts forever 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 >>

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