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Keto Plateau Cheat

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 >>

Complete Guide To Fat Fast

Complete Guide To Fat Fast

Before I get to the details of what fat fast is and how to do it, I should mention that this is a tweaked version of the original. One difference is the decreased minimum intake of fat and the second is the reduced number of meals a day. Both of these are explained in this post and are just optional - it will be up to you which path you choose. For your convenience, I have also created a PDF version of this guide that you can download here! The Fat Fast is not a new concept, it has been around for many years. The first proponent of using fat fast to break through a weight loss plateau or "reset" a cheat day was Dr Robert Atkins himself in his best-selling book Dr Atkins New Diet Revolution. In 2013 Dana Carpender, the best-selling author of books about low-carb and ketogenic diets, published her Fat Fast Cookbook. If you want to try fat fast, you should get her book. It contains 50 delicious and easy to prepare recipes, enough to stay away from boring monotonous meals! Keep in mind that not all ingredients in her book are paleo-friendly and you may need to make small adjustments to fit your needs. What Is Fat Fast? Although most of you probably know how the ketogenic diet works, I'll give you a quick overview before I get to the fat fast itself. Ketogenic and other low-carb diets have been around for a long time. Most low-carbs diets, including the ketogenic diet, can are used for weight loss and offer numerous health benefits. In fact, very low-carb ketogenic diets have been used to treat neurodegenerative diseases such as epilepsy or Alzheimer's for decades. Currently, they are also shown to have potential use in cancer treatment. We have all been told that all calories are the same no matter where they come from. This advice has been proven to be false and despite al Continue reading >>

Avoiding—and Conquering—that Weight Loss Plateau

Avoiding—and Conquering—that Weight Loss Plateau

You’ve been humming along, the pounds have been dropping, then bam! Several weeks in a row…NOTHING! Yet, you did the same thing as the previous weeks and you had lost, so what’s up? You’ve hit the dreaded weight loss plateau! Many feel like throwing in the towel at this point because “it’s not working”. Don’t do it! Reaching a plateau in your weight loss journey is very common. Pretty much everyone runs headfirst into that weight loss wall at one time or another if you didn’t plan ahead, so you are not alone! I can teach you how to safely get off that plateau and avoid it in the future. For good! We’ve incorporated three plateau prevention tools into our carb cycling plan which focuses on alternating high-carb and low-carb days to optimize fat burn and weight loss. In order to successfully avoid a plateau, you do need to utilize all three tools. Tool #1: Reward Days or Reward Meals Reward yourself! It may sound counter-productive to eat more, to lose, but it works! Reward Days and Reward Meals are just what the name implies—you get to eat any of those foods you’ve been craving for either a meal or a whole day! And I do mean any—nothing is excluded. Depending on which carb cycle you’re following, you’ll either eat one Reward Meal every high-carb day (Easy Cycle), or have one Reward Day every week (Classic, Turbo, Fit, and Extreme Cycles). How can you still lose weight and get off that plateau by eating those types of foods? Here’s how: Over time (usually in 4-12 weeks), your body adapts to your eating routine and your metabolism slows down, and that’s when your weight loss can come to a dead stop. By making a dramatic change in calories and foods, you fake out your body and snap it out of that routine! Sneaky, huh? Also, rewarding yourse 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 >>

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 >>

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 >>

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 >>

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 >>

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 >>

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 >>

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 >>

What’s A Cheat Day?

What’s A Cheat Day?

Atkins stalls are frustrating. Diets don’t always cooperate. If you’re limiting carbs but the scale won’t budge, try a low carb cheat day. Why cheating on low carb increases fat burning. Your low carb cheat day plan: What and how to eat. What to do before, during and after the cheat day. Cheat days are a simple way to bust a plateau, jump-start your metabolism and enjoy forbidden foods. But if you fail to plan, plan to fail. Boost fat burning and weight loss by cheating on low carb in a sensible way. Save your calories for what matters most. Stay honest and track all the extra carbs. If you’re cheating on low carb, here’s a simple plan to succeed. Be realistic – and please don’t go crazy. When to Cheat If you’ve just started Atkins or another low carb diet, a low carb cheat day is NOT recommended. Give yourself time to adjust to your new way of eating. Wait a few months, see if your progress slows, then revisit the idea of cheating on low carb. If you are in the Atkins Induction phase, low carb cheat days will sabotage your initial weight loss and efforts. Why Low Carbers Cheat We adapt to exercise and diet routines over time. Over time, our progress stalls and we reach a weight plateau. If you’re not seeing progress, it’s time to shake up your metabolism. How Low Carbers Cheat Schedule six days on low carb, then have one low carb cheat day. The low carb cheat day lets us eat extra carbs, but these are slow carbs, such as sweet potatoes, legumes, seeds and nuts. These cheat foods are only allowed after the Atkins Induction phase. Why Cheat Days Burn Fat Cheat days trigger rapid fat loss, due to their effect on leptin levels. Leptin controls metabolism, hunger and cravings. Once we adapt to routine, leptin levels drop, our weight loss slows down and w 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 >>

Should You Eat Periodic “cheat” Meals?

Should You Eat Periodic “cheat” Meals?

200 Comments I get a lot of questions about cheat meals. Are they allowed on the Primal Blueprint? Is there a reason someone should actively seek to eat unhealthy food from time to time? The allure of the cheat meal is obvious: you get to eat stuff that’s otherwise off-limits and extremely delicious. You get to throw caution to the wind for a night. It’s like vacation and you’re a food tourist. But are there actual benefits? Today, we’ll take a look. As I see it, there are three arguments to be made for including periodic — that is, scheduled or preordained — cheat meals in your otherwise solid Primal eating plan. The Psychological Deload Some people can stick to their strict diets with metronomic regularity. They have no issues avoiding “those foods” and feel zero compulsion to cheat. That’s me, for the most part. I’ll pick at the odd crusty piece of bread with butter in a restaurant or birthday cake offered to me, but I’ll just as often decline to partake. But not everyone is like that. For some folks, hewing to the Primal eating plan takes willpower. It’s not so much that you’re constantly fighting off temptation. It’s that sometimes a burger sounds awesome. Sometimes your buddies want to go out for beers and wings or cosmos and gyoza (yep, those are my gender-biased happy hour corollaries and I’m sticking to them) and you’d like to join them. The cheat meal is a great way to take the load off, let loose, and maintain your sanity. It can ensure dietary compliance and there’s even recent evidence that it may make your diet more effective: Women were placed on a cyclic diet consisting of three phases. For each phase, they reduced calories for 11 days followed by 3 days of ad libitum (i.e. at one’s pleasure) eating. After the three ph 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 >>

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