Weight Loss: Woman Shed More Than Six Stone By Following This Diet Plan
Sharing her before and after pictures to Reddit, user ‘identikitten’ revealed she lost 85lbs in a year and a half, and was finally able to fit into a size XS dress. And the woman, who is 25, followed a simple diet plan to help her get to the weight she is happy with. Writing on Reddit, she said: “I lost the weight by doing CICO! I started at eating ~1700 calories a day, and now I'm eating 1300-1400 a day, depending on how active I've been. “I started going to the gym after losing the first 50lbs, which was about a year ago. I lift weights 3x a week and I run on the elliptical for 45 minutes 3x a week!” There was a specific calories in, calories out programme Identikitten followed to slim down, called “1200 is plenty”. This is another Reddit thread of people showing the meals they eat to ensure they stick to 1200 calories a day - a normal amount for a sedentary, short woman. Discussing her diet plan and use of the Reddit thread, she said: “Yeah ‘1200isplenty’ has been sooo helpful for me”. Initially, Identikitten consumed 1700 calories, and revealed how she slowly reduced her intake to ensure she continued to lose weight and avoided plateau. Incredible celebrity weight loss transformations Wed, June 28, 2017 Incredible celebrity weight loss transformations. She said: “A few months, every time I lost 10lbs, I recalculated my TDEE (total daily energy expenditure). “If you feel hungry all the time at 1200, it may be too low for you. 1200 calories per day is usually only meant for petite sedentary women.” Explaining why she lost the weight over 18 months, Identikitten said she “made sure to go slowly so I'd be left with minimal loose skin”. Describing her loose skin, she said: “ A little bit in my thighs, some on my stomach, and a little bit Continue reading >>
A Comprehensive Beginner's Guide
What is a Keto Diet? A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates. Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits. Make keto simple and easy by checking out our 30 Day Meal Plan. Get meal plans, shopping lists, and much more with our Keto Academy Program. Looking for Something Specific? There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical appl Continue reading >>
The Ketogains Guide To Alcohol
The Ketogains Guide To Alcohol: What to drink; When to drink, How to drink, And how it affects ketosis. You can drink alcohol in moderation on a Ketogenic Diet as long as you don't have a medical condition that would prohibit you from doing so. Alcoholic drinks DO have calories, and they come from alcohol (at 7 kcals per gram) and from carbs (at 4 kcals per gram). Your body does not have the ability to store the calories from alcohol itself, but it will store the energy from the food ingested along with it. Your body WILL metabolize alcohol before any other source of energy. So while you are metabolizing calories from alcohol, you are NOT metabolizing those from fat. To stay on track with your dietary goals, find out the caloric content of your drink, divide it by 9, then deduct this from your allowed fat grams of the day. Anecdotally, ketosis may lower your alcohol tolerance (1) so you could get drunk faster, there are some theories about the whys (2) but nothing conclusive. Alcohol also dehydrates you, so drink a glass of water along with each alcoholic beverage you consume. Not all alcohol is the same: alcohol is the product of sugar fermented by yeast. Depending on the type of sugar used, you get different kinds of alcoholic beverages with different alcohol and carb content. Straight Liquors are basically zero carb, so mix any of them with water, club soda, or diet sodas to keep them carb free. Pro-Tip: if you use Tonic, make sure it is a sugar free version so it does not contain sugar and carbs! Other liquors such as Amaretto, Jägermeister, Grand Marnier, Curacao, Sweet Vermouth, Limoncello, etc. (basically anything with a hint of sweet) usually contain sugars, so you better avoid them entirely. Although wine is made from grapes and logic dictates it should be hig Continue reading >>
6 Things That Can Break A Stall
If you’ve ever tried to lose a significant amount of body fat, you’ve likely experienced a stall or a plateau. For the sake of this articles, I’m going to use the term “stall” to mean nothing to do with the scale, because scales are for suckers (and they’re horrible measure of any sort of success…ditch the scale). Instead, when I’m talking about a stall, I’m talking about a period of time when your clothes are not getting looser. Pants, shirts, heck, even shoes. As you lose body fat, the stuff you put on your outside should fit differently. But sometimes your clothes don’t cooperate. Sometimes you go through periods where your clothes fit just as tight as before. That, my friend, is a stall. And it’s frustrating. Of course, a lot of the frustration has to do with the expectations you place upon yourself and your progress (that’s a whole separate article), but suffice it to say that the frustration is real. So what can you do to overcome or break a stall? In general, here’s a list of possible things. Cut out dairy A lot of people have trouble digesting dairy. The kicker is, many of them don’t even know that they have the problem. But, whether you have a dairy issue or not, eliminating dairy is a simple and easy way to break a stall. Lots of people say they could never give up cheese, but the reality of the situation is: If giving up cheese (even temporarily) is a way to get back on track to achieving your goals, then the cheese has to go. No excuses. Not negotiable. Sure, cheese and cream are great, fatty, keto-friendly foods, but they are not more important than your goals. So try cutting out dairy for a few weeks and see how your clothes start to fit differently. Cut out nuts Lots of nuts are very high in fat (I’m looking at you…you gorg Continue reading >>
Ketogenic Diet Diary – Day 23 – Weight Loss Stall / Plateau- No Change In Measurements
Ketogenic Diet Diary – 2017 Day 23 It has been a pretty average week nothing major to report. I have been sleeping well for the past few days and find myself awaking earlier in the mornings even if i went to bed late the night before. My depression has been under control for a few weeks now…it’s always there but I am able to push it aside this past week by giving myself more projects at work. The evenings are still the worst and sometimes I get light cravings for sweet snacks but it is not as powerful a feeling as it was in the first couple of weeks. I am starting to experiment more with my evening meals and have discovered some new and tasty recipes that are low in carbs but are also very filling. One of those meals was a baked eggplant with mince and cheese. It tasted amazing and I will definitely be eating that again! I measured and weighed myself today and discovered no change in either a loss of weight or size. I wasn’t shocked because this is normal for keto diets. Here is a great explination I picked up from Reddit: “Fat loss and weight loss are two separate things, you’ll have swings in weight loss but your fat loss is constant as long as you keep a caloric deficit. After you lose the initial water weight you’ll slowly regain it as your body adapts to keto, this means that you can have rapid weight loss during the first three weeks and then a really slow loss (or plateau) for several weeks, sometimes months, when you gain back those 5-10 lbs of water. During all this time you’re still losing fat if you’re keeping a caloric deficit, the fluctuations is body weight (water, food in the digestive system) are just masking the fat loss. Say you’re at a caloric deficit of 500 kcal, the first three weeks you’ll lose 21 * 500 = 10,500 kcal, which is Continue reading >>
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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 >>
Keto Diet Weight Loss Plateau: What To Consider And How To Break It
When someone first begins a ketogenic diet, there’s often a dramatic drop in weight. This is mostly water loss as the body lets go of the fluid it’s held onto from all those carbs. But after that, weight loss is likely to happen more slowly as you start losing actual fat. However, what do you do if the weight loss isn’t happening as fast as you’d like — or not at all? A keto diet weight loss plateau can be frustrating, but it’s no reason to get discouraged or give up. In fact, there are some quick ways to troubleshoot a plateau and get yourself losing again in no time. But first, a note on weight loss plateauing: Keto Weight Loss Progress: Patience is a Virtue As we noted above, the initial weight loss on a keto diet is often quick, so it can feel discouraging if the weight doesn’t continue to come off that quickly. But, this is where patience is important. Too much weight loss at once is not healthy. General recommendations are for 1-2 pounds a week, so you might be losing gradually, but you’re still losing. And this can, in fact, be easier on your body. Even not losing anything for a week can be okay. Patience is a virtue in most situations, and this one is no exception. However, if it’s been several weeks and the scale still isn’t budging, read on for some reasons that might be getting in the way of weight loss. Tracking for Weight Loss on Keto The ketogenic diet is all about tracking. Here are some of the main areas you’ll want to look at when it comes to weight loss on keto: Eating Too Many Carbs A general rule of thumb is to start keto at 30 grams of carbs per day and adjust from there. It might be that you simply need to decrease your daily carbs limit. If you feel you’ve already done this but it’s not working, make sure you’re avoidin Continue reading >>
How To Calculate Macros For Keto (plus, A Keto Macro Calculator)
So you’re interested in Keto? Often, there is so much confusion surrounding Macros and how to calculate Keto Macros. Today, I’m going to answer all your Keto Macro questions, including the one I get more frequently: “How many calories should I eat on Keto?” A Ketogenic Diet, also know as the Keto Diet, is a very high fat, very low carb, moderate protein diet that is very popular because it can cause you to lose body fat very fast, and study after study after study has linked Keto with benefits against cancer, diabetes, Alzheimer’s, epilepsy, and more. Eating Ketogenically involves cutting carbohydrate intake from 200-300g daily down to 20-50g daily and replacing those missing carbs with fat. Reducing carbohydrates this drastically puts your body in a state of Ketosis. Ketosis is a metabolic state in which you body uses fat for fuel, rather than carbohydrates. When you eat normally, when you consume more carbohydrates than you body needs to run for the next 24 hours or so, you body turns those excess carbs into fat and stores them as (unwanted) body fat. But if you cut the carbs in your diet drastically, your body enters Ketosis and starts burning that stored fat for fuel, resulting in better health and body composition for you. Read Keto 101 for the lowdown on the Ketogenic Diet. If you’re learning about the Keto Diet, you may be reading about all these people tracking their “macros’ and wondered what that was all about. Many veteran Keto dieters will throw around the phrase “if it fits your macros” to try and help beginners, completely skipping over what, exactly, macros are. It can be completely overwhelming when you’re trying to get started. What the heck are macros even? Why are they important? What is the simplest way to calculate macros for k Continue reading >>
What Is Keto?
Full Disclosure: This is copied directly from the Keto Subreddit. They did a lot of great work and it will be impossible to create anything more comprehensive as this. Please visit at: The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. It has a lot of health advantages compared to the standard western diet. Most people do keto because of the weight loss, but it also has other health advantages like lowering risk for heart disease, diabetes, cancer, stroke, and much more. Just follow these simple rules: Low in Carbs Less than 50g/day for most people, better below 20g. Fiber isn't counted in your carbs. Vegetables are perfectly acceptable. Moderate Protein Enough Fat Majority of energy Variable depending on goals of weight loss or maintenance The Right Kinds of Fat Eat monos and saturates for fuel (butter, olive oil, coconut oil) Limit high polyunsaturated sources (soy, corn, cottonseed) Keto Flu Supplement sodium 2g/day (e.g. drink 1-2 cups of broth per day) Replace magnesium to stop muscle cramps Drink lots of water When in Doubt, Eat Less Carbs When in Doubt, Eat More Fat The Standard Approach What is the premise of a low carb, keto diet? Low-carb diets are essentially programs that lower carbohydrate intake below 100 grams; strict ketogenic diets are a subset of low carb diets that typically only allow < 50g of carbohydrates per day. The general recommendation of /r/keto is to start with 20g of net-carbs per day. This limit does a good job of eliminating junk foods, refined carbohydrates and any other “fattening” foods. The full premise of a keto diet is far more than just minimizing carbs, it is a lifestyle about overall health. The diet promotes long, intense bouts of energy, an increase in healthy, delicious food and an overall better ou Continue reading >>
How Quickly Can You Lose Weight?
Take your average guy or gal that decides they’re committed to finally losing that extra weight that’s crept on over the years. They’re going to eat healthy (primally, of course), start working out, and stop all the nonsense they know to be unhealthy. This might be you. A few days go by, then a week. The scale is budging, but barely. “This is going to take forever! How long is this going to take?” We all want instant results, right? Well, what is realistic? What is safe? What is effective? And what can you expect when you attempt to lose excess body fat and reach your ideal body composition? Everyone knows that slow, gradual weight loss produces the best long-term results and fast weight loss is unsafe and unhealthy. People you know have probably clucked “Oh, you’re losing weight fast now with that low-carb fad diet, but just wait a few weeks and it’ll all come rushing back!” And when you go somewhere like the CDC’s weight loss page, they pat your head for “want[ing] to lose it very quickly” and reassure you that “people who lose weight gradually and steadily are more successful at keeping it off.” It’s become an article of faith that slow and steady weight loss wins the race. But is it actually true? I searched the literature for support of this widely-accepted weight loss truth. If folks like the Center for Disease Control were saying it, there had to be some evidence for it. Right? I came up empty. What little evidence I could find seemed to support the opposite contention: that rapid initial weight loss is associated with better long term weight maintenance than slower weight loss. Just look: A 2000 review concluded that “greater initial weight loss” improves long term weight loss maintenance, even when that weight is lost using ext Continue reading >>
Keto Beef And Butter Fast Experiment
You guys crack me up! I never thought my Keto Beef and Butter Fast Experiment would be labeled as such. I never thought it would take to the internet as it did either. I am blown away by all the responses I received after posting my thoughts on How to Break a Weight Loss Stall with the Ketogenic Diet. I also realized after all the notifications I received, I need to answer a few questions and give much more detail in how I did my own Keto Beef and Butter fast experiment. Here’s a quick disclosure before I start. I am NOT a doctor. Please, before you start any new change in your diet, please consult one. I did. I was lucky enough to find a good doctor that supports my Ketogenic Diet and believes in a low carb lifestyle. (that may be a bit hard to find) Not only do you want to consult a doctor but you want to start off knowing what your blood test results are too. Or at least I did. I also want to tell you about the supplements I take. These are mandatory for me. I believe they are mandatory if you are on the Ketogenic Diet. If you are curious about this Ketogenic Diet, I highly suggest you start off by reading Keto Clarity. It’s the one book I read that was really easy to understand. I also read Why We Get Fat by Gary Taubes. I recommend that book too! Potassium I am to consume about 3500 to 4700 mg of potassium a day Magnesium Magnesium is a must! The keto diet is a flushing diet and if you don’t take magnesium supplements you will notice the deficiency because your muscles will start to twitch. The Nation Institutes of Health (NIH) recommend for adult males is 400-420 mg; adult females are 310-320 mg; for pregnant females 350-360 mg daily; and for breastfeeding females, 310-320 mg. Sodium Adding sodium to your diet was really hard for me to do at first but I quic Continue reading >>
Breaking Keto Weight Loss Stalls – Interview With Leanne Vogel
About Keto Weight Loss Stalls Have you ever experienced a weight loss stall while doing a ketogenic diet? A lot of people come to me after trying to do keto on their own and then reaching a seemingly unbreakable plateau. Most people think the solution to this problem lies solely in the fine tuning of calories, macros and exercise, but the truth is that there are some much deeper issues at play here. If they are not addressed, the weight loss stall will most likely not be easily broken. In this interview with Leanne Vogel, creator of the amazing blog Healthful Pursuits, aside form our usual silliness, we address some very serious topics: the true reasons why you can not keep losing weight! Watch this great video and learn some great information about breaking keto weight loss stalls Points of interest in the video: 2:45 Water weight and weight stalls 4:38 Broken metabolism 5:27 Eating enough calories 6:17 Sex hormones and weight loss 6:50 Cortisol 7:11 Thyroid 8:30 When you eat enough calories 9:30 Keeping track or not 11:00 Leanne’s Program 13:25 Vivica and Leanne’s world domination plan 14:18 Leanne’s carb up experiment 16:13 Toxic load and weight 17:34 Vivica’s Program and food sensitivities 18:40 Leanne’s favorite herbs 19:06 Detoxing modalities 21:12 Stress and obsessively tracking 22:08 Leanne and blood test results for hormones 23:33 You tube channels for resources 24:22 Carbups Links of resources discussed in the video: 3:45 Keto Electrolyte Drink 11:03 Leanne’s Fat Fueled Program 17:34 Vivica’s The Healing Foods Method Program 23:32 Leanne’s You tube channel and Vivica’s Youtube channel Leanne’s Bio Leanne’s not just any holistic nutritionist; she’s the holistic nutritionist that real people from around the world come to for real advice. Continue reading >>
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 >>
I Have Hit A Plateau! What Do I Do?
Oh boy. The plateau. Also known as frustration squared. Is there a dieter on the planet who has been spared the dreaded plateau? I doubt it. I know that on my way down I had a few plateaus, including one that lasted over 2 months. I'm afraid I don't have any one-size-fits-all solutions to the plateau problem. Rather, I know a bunch of things that have helped various folks I've talked to, or have worked for me. It's worth trying one or more of them -- although I'd try one at a time, so that if something works for you, you'll know what it was! But first, make sure it's really a plateau. First of all, how long have you been stalled? If it's just a week, don't sweat it. Your body is probably just playing catch-up. If you're female, where are you in your cycle? I don't know a whole lot of women who don't plateau in the last week before their period, or even go up a few pounds. It's just hormones; no big deal. Also, pay attention to what size you are, as well as to what the scale says. We've all had the weight thing pounded into our heads to the point where the number on the scale is reality, no matter what all the other indicators are saying. I've known many people to say that while the number on the scale is staying the same, they're still losing inches -- and then all of a sudden, the scale will catch up, practically overnight. This is sometimes referred to as "the whoosh", or even "a visit from the Whoosh Fairy." So pay attention to inches, as well as to pounds. (Or to centimeters as well as kilos. You know what I mean.) Then, make sure you're being honest with yourself. Are you really following the program you've chosen? If you're on a mini-binge type diet, like The Carbohydrate Addict's Diet, have you been stretching out your Reward Meal past the allotted hour? If you'r Continue reading >>
The Biggest Loser Diet – Explained!
This week results of a study were posted showing that contestants from “The Biggest Loser” from several years ago had mostly regained all their lost weight. From the conclusions offered in the findings it would seem there is no way to lose weight. The subjects metabolisms slowed down so much that it was nearly impossible for them to maintain their weight loss. Doctor Jason Fung does an excellent job of distilling what’s really going on here. I suggest you head over and read his article. I’ll wait. This is what is sometimes termed ‘starvation mode’. This is what people imagine happens as their body starts to shut down in order to conserve energy. Basal metabolism (Calories Out) falls and you feel like crap. As you eat less, your body burns less calories, so that eventually weight loss plateaus. Then you feel like crap, so decide to eat a bit more (your hunger hormones are also rising like a spire), but not as much as you used to. But, your ‘Calories Out’ is so low that you get weight regain. Sound familiar? Happens to every dieter out there. What’s unfair, is that their friends and family silently blame the victim of having ‘fallen off the wagon’, or not having enough will power. Actually, the dietary advice – Eat Less, Move More is guaranteed to fail. So don’t blame the victim when they actually do fail. You did read the article right? If you didn’t the TL;DR is: Caloric Reduction as Primary strategy puts you into starvation mode (lower metabolism). The key to losing weight in the long term is maintaining basal metabolism, or keeping ‘Calories Out’ high. Failure rate of Eat Less, Move More is proven to be 99% or so. This remains the diet advice favored by most physicians and dieticians. Actual starvation (fasting or bariatric surgery) doe Continue reading >>