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Keto Plateau Cheat

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 >>

Not Losing Weight On A Low-carb Ketogenic Diet? Don’t Give Up And Read Further

Not Losing Weight On A Low-carb Ketogenic Diet? Don’t Give Up And Read Further

The ketogenic diet is not only known to be one of the most effective weight loss tools, but has proven to have many health benefits. Ketosis is a state at which your body produces ketones in the liver, shifting the body's metabolism away from glucose and towards fat utilization. Unless you can check your blood ketones, using Ketostix is an easy way to detect urinary ketones. It's not the most accurate method, but may be good enough to find out whether you are in ketosis. In some cases, weight loss may be difficult even on a low-carb ketogenic diet and there may be a few possible reasons for weight stalling, which I have listed in this post. If you want to know more about the ketogenic diet and how it can help you lose weight, have a look at my Practical Guide to Keto Diet which is freely available on my website also as PDF. 3 free diet plans to help you kickstart your diet, lose weight and get healthy Recipes, giveaways and exclusive deals delivered directly to your inbox A chance to win the KetoDiet app every week Top Reasons You Are Not Losing Weight on a Keto Diet 1. Carbs are Too High Your carbohydrate intake may be too high. Try to decrease your daily carbs limit. Also try to include coconut oil in your diet. Coconut oil consists of MCTs (Medium chain triglycerides), which are easily digestible, less likely to be stored by your body and are used for immediate energy. MCTs are converted in the liver into ketones, which helps you enter ketosis. If you want to know more about carbs, check out this post. For more about ketones, have a look at this post. 2. Protein is Too High or Too Low Your protein intake may be too high/ low. Protein is the most sating macronutrient and you should include high-quality animal protein in your diet. If you don't eat enough protein, you Continue reading >>

Overcoming A Fat Loss Plateau #1: Leptin

Overcoming A Fat Loss Plateau #1: Leptin

Overcoming a fat loss plateau #1: Leptin Let me put you in a nostalgic scenario: You wake up in the morning from a sweet slumber, you dreamt that you had a harem of girls (or for you ladies, guys), flock toward you on the beach amazed by that body of yours. Your sexiness leaves the captive audience so breathless there's paramedics on stand-by and the mere sight of your stomach brings world peace. To all the sexy ladies out there at the beach, please be careful of what you wear. This guy was a friend of a friend of a friend that I knew. He saw someone so sexy that he frothed in the mouth, had nose bleeds, his body contorted, had a heart attack, ejaculated and finally, his head fell off. This is a phenomenon called hornissimus headido mortis. It takes the lives of 40% of males every summer when in contact with a beauty like you and is a serious issue. Refreshed and invigorated, you know that today is going to be one step forward toward your goals. You've been keeping track of your food, you've been training consistently, and you've prayed to all the 100 gods out there including the mythical ones to bestow you on your gainzzzzzz. You know what today is! WEIGH IN AND MEASUREMENT DAY!!! HECK YEAH! You proudly step on the scale. "Hmmm, no weight lost! That's good! seems like I've kept muscle or gained some! No biggie!" So then you proceed to crack out the measurement tape and measure your arms, shoulders, waist, chest, hips, other parts you're curious about (you know the one), etc. "EH?! I HAVEN'T LOST ANYTHING? (well, okay, guess I should be thankful I didn't lose anything in my sausage nigels but...) WHAT!? Let me check again!" You measure once. You measure twice. You measure THRICE...by the heat of George Foreman's grill! "I HAVEN'T LOST ANYTHING! WHHHHHHHHY?!" You then pr 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 >>

Breaking A Weight Loss Plateau

Breaking A Weight Loss Plateau

I know all about how annoying a low carb diet weight loss plateau can be. In 2008, I began to change my eating habits in order to address some serious health problems. I also wanted to lose the excess weight I had accumulated over the years while eating a poor diet full of processed junk food. It took several years and I still struggle with my weight, but then I'm a work in progress. The Most Common Causes of a Weight Loss Plateau Here is my opinion, born of my individual experience, on the most common causes of a weight loss plateau. If you are following a ketogenic diet, and not losing weight, or the weight loss is inconsistent (going down one week and up the next), here are some of the most common causes: Eating more carbohydrate than you think (fruit, nuts, and yogurt are the particular culprits here). I call this carb creep. Eating more calories than your body can handle without storing (this is usually the result of a very high fat intake - for me, too much dairy). You want to be burning your stored fat, not excess fat from your diet. Eating large amounts of low carb foods that elevate insulin. Dairy protein (hard cheeses, yogurt and whey protein in particular), sugar alcohols, and other artificial sweeteners are culprits here. Eating lots of coconut, coconut oil or MCT oil. Coconut oil has a lot of medium chain triglycerides in it. This type of fat can't be stored, so your body has to burn it first. Again, the goal is to burn your stored fat, not fat from your diet. Not exercising in a way that increases insulin sensitivity to the muscles. (The problem is that for people with a broken metabolism, long, slow exercise doesn't work well - it has to be high intensity exercise, which uses all the glycogen stored in the muscles, and makes them more insulin sensitive. T Continue reading >>

How To 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 >>

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 >>

The Ketogenic Diet And Weight Loss Plateaus

The Ketogenic Diet And Weight Loss Plateaus

I keep hearing people talk about their weight loss plateaus, and how they can get around them. Some go the extreme route of doing liquid fasting, others will ignore it and keep on keeping on. I wanted to put together a short list of common things that may be wreaking havok on the average ketogenic dieter, and go over some solutions that might help out. Keep in mind, this does not cover everything and it also covers a wide range of topics. As you read this, please read to the end. Don’t form ideas about your own body and apply the things that I am saying with no thought behind it. This is strictly for people that are hitting weight loss plateau’s and need some help. If you have only lost 1 or 2 pounds in a week, that is still weight loss and does not require action against it. Hidden Carbohydrates People on ketogenic diets eat more carbohydrates than they think. They’re hidden in vegetables, nuts, and certain meat products. Yes, that peanut butter you’re chomping on could be causing a problem! Especially if it’s store bought – that stuff is loaded with extra sugar. Some vegetables like Brussels sprouts, broccoli, and squash are common culprits that find their way into our lives on a frequent basis. You might think that they’re low carb, but in large consumption, those carbs really do add up. You can look at the list of the best low carb vegetables we’ve put together, so that you can be more aware of the vegetables you eat. Meat is the center of most of our lives, and there’s sugar everywhere you look. Some bacon is honey smoked, adding unnecessary carbs to an already delicious product. Why the madness? Look for bacon with no sugar added. When you start to look into Italian sausages, chorizo, and canned meats, there’s more carbs than most think. Some b Continue reading >>

How To Use Cheat Meals To Lose Weight Faster

How To Use Cheat Meals To Lose Weight Faster

Maybe this scenario sounds familiar – you’ve been successfully following a low-calorie, health-conscious diet for a few weeks now and are seeing your desired results. You found a groove with your new dietary lifestyle, everything seems to be going right, and you feel well on your way to your goals. But then you notice a lag in your progress and your optimism wavers. What happened? – You’ve hit the dreaded plateau. You might be wondering, what caused your weight loss plateau? Why aren’t you losing weight even though you’re following your diet just as strictly as before? Here’s an interesting fact: when you get used to a new diet, so does your body.1 Before getting into how to overcome your plateau, let’s discuss why new diets work in the first place. Your Body Is Highly Adaptable In order to reach a particular body weight or appearance goal, you have to push your body out of its comfort zone to instigate change. Food provides the fuel your organs need to function, and your organs require the same type and amount of fuel all the time. When you change up that fuel, perhaps by eating less than usual, your metabolism has to make adjustments to feed all of your organs properly. How? By using your body’s storage of fat and sugar. This period outside of your comfort zone before your body adapts is the goldmine – it’s when you lose weight and fat. But the human body is highly adaptable and, at the end of the day, you eat to survive. Our bodies seek to establish and maintain homeostasis, which means that your body makes adjustments to your metabolism and calorie burn when you eat less or exercise more for prolonged periods of time. Because of this, you’ll eventually reach a plateau by following the same exercise and diet routine. Your new way of eating bec Continue reading >>

Egg Fast Diet Menu Plan (low Carb & Keto) And Faqs

Egg Fast Diet Menu Plan (low Carb & Keto) And Faqs

Ok, so I’m finally posting the Egg Fast Diet menu plan! For those of you who are just catching up, I did a 5 day egg fast diet to break through a stall and get back on track with my weight loss on a keto/lchf diet. My final results were that I lost 7.4 lbs during the five days (and felt great!), then gained back .5 over the 2 days I was off the diet (typical.) I plan to do another three days starting Monday to see if I’ll lose again or if it was a one time thing. I’ll continue to post my results daily on the IBIH Facebook page and Instagram. If you’re interested in trying the Egg Fast Diet and want more details about what it is, how it works, etc., you can check out my post about it here. Basically on an egg fast you are consuming eggs, butter (or other pure and healthy fat like olive oil or coconut oil), and cheese, with a few exceptions for low carb condiments like hot sauce, mustard, etc. The egg fast ratio is to eat 1 Tbsp fat for each egg consumed and up to 1 oz cheese for each egg consumed. (Scroll down to go directly to the plan.) Before I go any further I should make it clear that I am not a doctor, nurse, or even a nutritionist. This is just me telling you what I’ve done, what the results were, and what my opinions are regarding the egg fast diet and why it works for many people. It may or not be for you – and only you can make that decision. If you have previously existing health conditions, it’s probably wise to consult with your doctor before undertaking an extremely low carb plan like this one. If you start and are really feeling poorly – don’t ignore any danger signs or red flags – stop immediately. It’s not worth risking your life over – if your body doesn’t respond well to this, I’m sure there are other things that will work f 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 >>

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 >>

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 >>

7 Life-changing Keto Tips From Ketogenic Veterans

7 Life-changing Keto Tips From Ketogenic Veterans

Most people this year will fail at keto and it is the cold truth. I love the enthusiasm of New Year resolutions but this year is going to pass whether you choose to do anything about your weight or not. I am not writing this to discourage you, but I want to set expectations that any positive changes in your life are hard. You probably spent decades establishing bad eating habits, don’t expect to fix them overnight. BUT… Have you ever had this moment when you said: “I wish I knew this before”. Well, you are in for a treat then. I have talked to some keto veterans and here are the “I wish I knew this before” that I compiled from our conversations. Start every meal with a fatty beverage. Have you ever been to a fancy dinner when they bring courses of food? By the time of the main course, you are already full. This is no surprise because it takes about 20 minutes for your hormones to tell your brain that you are full. Just do the same thing with keto. Start your morning with a fatty beverage. Are you still hungry after it? Eat more if you are hungry, but most likely you will be full. The same thing goes for lunch and dinner. Precook some fat-enriched (keto) broth and drink it before your main course. You will start eating much less. Weight loss is about diet, exercise is about fitness. I have nothing against exercise. Heck, I exercise almost every day. But you should never start tackling multiple complex problems at the same time. Ignore exercising first and start paying really close attention to your ketogenic diet. Once you tackle your new diet habits which can take 3-4 months, then you should start tackling the fitness aspect of your life. Don’t be afraid to skip a meal. There are so many ketoers that want to hit all the macros and their calorie goal even t 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 >>

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