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Keto Stall Week 3

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 >>

Stop Stalling! Aka, Why Am I Stalling On Keto And How Do I Stop It?

Stop Stalling! Aka, Why Am I Stalling On Keto And How Do I Stop It?

Volume One: Operator Error Stalling on keto? First of all, let’s be realistic: failure to lose half your body weight overnight is not a stall. All right, you probably didn’t expect results that dramatic, but let me continue: It’s not a stall if you “only” lose one pound in a week, even if you know someone else who has lost ten. It’s not a stall if you plateau for a week. It’s not a stall if your weight fluctuates up and down over the course of a few weeks, either. In fact, it’s not a stall if the scale stays put for a few weeks but your pants are mysteriously growing larger. (Unless you have pants-gremlins that truly are replacing your trousers with a larger size, in which case, I can’t help you.) In short, if it’s been less than six to eight weeks, and/or your measurements are going down, it’s not a stall, and you’ve got to stop worrying. Now, if you haven’t seen any changes on the scale or tape measure for several weeks, you’re stalled, and, unfortunately, it’s probably because you’re doing something wrong. There are two primary suspects for stalls: carbs and calories. Huge Mistake #1: Not keeping track of carbs and calories. Now, I can already hear you insist that you’re tracking EVERYTHING and you’re DEFINITELY under 20 grams of net carbs. To that I say: “Are you sure?” Babes who play chicken with carbs often lose, and here’s why: carbs are sneaky. If you think you can game the system by buying the brand of HWC that lists 0 carbs instead of the one that lists 1 carb, you are shooting yourself in the foot. You see, heavy cream is heavy cream, and unless you see something added to it (such as a mysterious-sounding gum), it’s going to have the same carb count no matter what the brand is. The only difference is that some brand 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 >>

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 >>

Mysterious Weight Gain Or Stalls While Eating Low Carb

Mysterious Weight Gain Or Stalls While Eating Low Carb

In my last low carb update I said I was still steadily losing weight. And I was. WAS being the key word, lol. The tables turned, and now I’m gaining weight just as steadily! I weighed 151.6 pounds on Wednesday morning. This morning (Saturday) I am up to 154.4 pounds. Yesterday it was 153.4, so it’s creeping up steadily lol. I gained almost 3 pounds in 3 days! This is a hot topic around the low carb communities, so I thought we’d discuss it (and the possible reasons it happens) since I’m experiencing it this week myself. I’ve included my complete Low Carb Diaries for the last 3 days below too, because you should always start by analyzing your food diaries for any changes or additions that might be causing your weight to fluctuate or stall. You can see Monday & Tuesday’s Low Carb Foods here, and Wed/Thurs/Fri are below if you want to view the entire week. TIP: When analyzing your food diaries, if you have more than one thing you’re doing or eating that’s new/different, you want to do a “clean test” to figure out your culprits. Cut out or change just one thing at a time for a solid week, keeping everything else the same. If you’re not tracking everything, you should be. What To Track, And HOW To Track It – Easily! 4 Things To Check If You’re Not Losing Weight NOTE: If you’re just in week two or three of eating low carb, seeing a brief “hold” or even slight flucutations on the scale is totally NORMAL. That’s just your body adjusting to the initial weight loss. In that case – or even if you just started over and got back into ketosis – just keep doing what obviously worked so well the first week or so and let your body adjust. That “week 2/3 stall” is NOT a stall, and is NOT a time to throw in the towel or make any drastic changes! P Continue reading >>

Put An End To Low Carb Diet Stalls

Put An End To Low Carb Diet Stalls

Is it really a stall? To determine if you are maintaining, losing or actually stalling, compare your average weekly weights. (Women: Don't bother stressing over your weight during the 10 days surrounding your menstrual cycle.) Daily weight can fluctuate by several pounds due to such variables as salt intake and water retention. Weighing in weekly is a better way to determine actual progress. If you are exercising regularly, you may be building muscle tissue! Muscle tissue is more dense than fat, so while it may make you heavier, it takes up a whole lot less space (and looks a lot better on you). low carb dieters commonly lose inches even when the scale doesn't move, and sometimes the most noticeable changes are in their clothing sizes. If you must obsess over numbers, focus more on body fat percentage and clothing size than on actual number of pounds lost. (The book Protein Power, by doctors Michael and Mary Dan Eades, contains an easy and accurate formula to determine body fat percentage.) If you haven't lost weight or inches for more than four weeks, are exercising and are not yet at your goal, then, yes, you very well may have entered a dreaded diet "plateau" or "stall." It's really a stall. Now what? 1. Examine carefully everything you are eating and drinking. What stalls one person may not hinder the next. Try removing a potential offending food or drink from your diet for a full week or two to see if it could be the culprit. (You'll find ideas for an elimination strategy later in this article.) 2. Change proportions. Try lowering carbs, raising carbs (Surprise! Sometimes eating too few carbs can cause metabolic slowdowns!), upping fat or increasing fiber. 3. Calculate and track your average intake of calories, fat, carbs and protein. Many software programs are ava Continue reading >>

Stalled Weight Loss In Ketosis?

Stalled Weight Loss In Ketosis?

I have been in ketosis for about a week and a half now and rapidly lost about 7-8lbs during the first 7 days. However, for the past 3 days I haven't lost much and have not experienced a boost in energy. I have moderate amounts of ketones in my urine (40 mg/dl) and seem to have plateaued here. Is this normal? Anything I can do to resume weight loss? What should I be experience as the level of ketones in my urine continues to rise? Is there a point where it could get too high? Anything to watch out for? 1 Worst Carb After Age 50 If you're over 50 and you eat this carb, you will never lose belly fat. HealthPlus50 Thanks for the help! Continue reading >>

Weight Loss Stalls On Keto Diet

Weight Loss Stalls On Keto Diet

Watching your weight melt away is an amazing feeling. But there will come a time when the numbers come to a standstill, and you then realize you’re in a dreaded plateau! While they may be discouraging, don’t let those pesky numbers throw you back into your old binging habits. Take a step back, reevaluate the situation, and understand why our weight loss stalls on a keto diet Reasons Why we Plateau on Keto 1. Weight loss is NOT linear One of the biggest reasons why the keto diet has gained so much traction is the seemingly fast results. While keto is a great way to burn fat, it isn’t a miracle diet that will shed those pounds instantly. You certainly didn’t gain all that weight overnight, so they won’t instantly disappear either. Give it some time. If you’re still not seeing results after 2-4 weeks, then reevaluate what you’re currently doing and see where adjustments need to be made. 2. Consuming too many calories While keto can definitely bring seemingly magical results, weight loss is still guided by one basic principle. You must burn more calories than you consume. You may not have needed to track your calories, or watch your portion sizes early on in the journey, but it’s necessary to readjust your caloric intake as you progress. Your body may have needed those extra 500 calories to carry around those 50lbs, but now that you’ve shed the weight, your body doesn’t need to work as hard! Also, don’t forget that fats can be incredibly dense in calories. A single serving of oil or butter can contain over 100 calories. Try measuring out your portions so you don’t accidently add an extra 30 minutes on the treadmill worth of food. Alternatively, you can incorporate more exercise to your routine. This way, you don’t have to reduce your calories furth Continue reading >>

Ketogenic Diet Diary – Day 23 – Weight Loss Stall / Plateau- No Change In Measurements

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 >>

Pushing Past A Plateau

Pushing Past A Plateau

Weight loss is not always a linear process, and it's perfectly natural for you to lose weight in fits and starts. Usually, if you stick with the program for a few more days—or even weeks, in some cases—your weight loss will resume. You may just need some minor adjustments to get the scale moving in the right direction again. Here are some things you can do to hopefully push past this plateau: • Remember to journal. Write everything you eat down. • Cut your Net Carbs. If you have progressed beyond phase one, decrease your daily intake of Net Carbs by 10 grams. You may have exceeded your tolerance for carbs while losing weight and inadvertently stumbled upon your tolerance for maintaining your new weight. Once weight loss resumes, move up in 5-gram increments again. • Count all your carbs, including lemon juice, sweeteners and so on. • Find and eliminate “hidden" carbs in sauces, beverages and processed foods that may contain sugar or starches. • Increase your activity level; this works for some but not all people. • Increase your fluid intake to a minimum of eight 8-ounce glasses of water (or other non-caloric fluids) daily. • Do a reality check on your calorie intake. • Bye-bye booze. If you've been consuming alcohol, back off or abstain for now. If these don't make the scale budge for a month, you're truly on a plateau. Frustrating as it is, the only way to outsmart it is to wait it out. Continue to eat right and follow the other advice above, and your body (and your scale) will eventually comply. To be a genuine plateau, the pause in weight loss must meet the following criteria: • No weight loss or loss of inches for at least four weeks. • You haven't altered your exercise regimen or made any other significant lifestyle change. • You're not Continue reading >>

Why Am I Not Losing Weight During Second Week Of Ketogenic Diet?

Why Am I Not Losing Weight During Second Week Of Ketogenic Diet?

A2A Really at two weeks in it is too early to tell why you are not losing. It may be that you need to add some roughage (fiber) to your day, even if it puts you over the 20 carb limit. You might also be experiencing the “whoosh effect.” I stalled for a few weeks (Yes weeks, 5 weeks in fact) due to not eating enough carbs. I know that because my sleep was interrupted at well. Once I had a “carb up” day I suddenly dropped 6 pounds and continued losing about 2 pounds a week. You might just be holding onto water as well, or it may be that you are eating to much dairy, it could also be that you are not moving around(exercising) enough to get your digestive system operating optimally. Really there are a lot of factors in play and all you can do at first is wait and see for at least a month. If nothing changes after a month, make an adjustment. Some adjustments are: -Cutting out dairy, no cream, cream cheese, cheese, whey, or cottage cheese, ice cream or yogurt. -Fasting overnight and not eating till about noon or at least 14 hours, not that hard of most of that time is spent sleeping. There are a lot of resources that go into more detail. Google “Fasting on the Ketogenic diet” -Having a carb up day where you eat healthy options, like a sweet potato, or some fresh carrots to sit you around 50 carbs for that day then resume eating as normally. -Participating in an egg or Fat fast. I won’t go into detail here there are many resources available by googling “Keto Egg fasting” OR “Keto fat fast.” - Do some easy yoga that focuses mainly on your core, pelvic floor and back. This will help encourage your insides to “wake up” and get things moving properly. You will probably work out some gas that was trapped in you as well so expect a bit of farting (it helps Continue reading >>

8 Reasons For A Weight Loss Stall On Keto

8 Reasons For A Weight Loss Stall On Keto

You might be a few weeks in, or a few months in to your Keto weight loss journey when suddenly – nothing. No weight drop, no centimetres gone. Your weight loss has stalled even though you are doing everything the same as you always have.A weight loss stall on keto can be really frustrating and a bit disheartening as well, but don’t give in. It is crucial to remember that the Ketogenic way of eating is not a quick fix, it’s not a crash diet and it’s not overnight. You are making a lifestyle change that will affect the rest of your life. What else have you learnt that has such a dramatic change, that hasn’t come with it’s own share of trial and error, mistakes and research? We are all different, and will all react differently to Keto. Your current state of health is an accumulation of everything you have done to this point, so it is a matter of trial and error. I have compiled the below information throughout my time on Keto and hope that it helps you on your journey. There’s a lot of information here, so sit back, grab a bullet proof coffee and take your time. The first step is identifying whether you are actually in a stall. Early on, I used to start panicking when my weight stayed the same for more than 3 or 4 days and start researching like crazy. It is key to remember that a few days, or even 1 or 2 weeks, is not necessarily a stall. Once you get to 3 – 4 weeks at the same weight and measurements is when you can start assessing what is happening to break that stall. Your body isn’t going to lose weight every day. Burning fat is a complex process, and your body doesn’t burn fat and lose weight at the same time – it does one and then the other. You might have heard of ‘The Whoosh Effect”. This theory is that as you burn fat, sometimes you’ll 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 >>

Breaking Keto Weight Loss Stalls – Interview With Leanne Vogel

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 10 Reasons You’re Not Losing Weight

Top 10 Reasons You’re Not Losing Weight

These are the top 10 reasons you’re not losing weight on a low carb diet. A great FREE printable for the fridge and an easy reminder to stay on track. Just click on the image below to save the PDF for printing. UPDATE – watch the quick video below. No compatible source was found for this media. Top 10 Reasons You’re Not Losing Weight Eating LCHF Too Many Carbohydrates – are carbs starting to sneak back into your diet? Be honest and start tracking everything using KetoDietApp. A little treat here and there adds up. Some are more carb sensitive (or insulin resistant) than others. I know that my carbs have to be around 50g/day to be feeling great and in control of my appetite. Lower than that and I will lose a little bit of weight, above that and I know my weight loss will stall. I generally go between 35-70g/day without too much tracking because I have done it for so long. Too Much Fruit – yes I use berries on my breakfast and desserts, but that is it. I allow my children to eat fruit (without gorging) as they are fit, healthy and in the normal weight range. For me, the sugar and fructose in fruit is too much. Sure, enjoy it as a treat and eat only low carb nutritent dense berries. See fruit as an occasional sweet treat. Packed with fibre, antioxidants, nutrients……… “If you are overweight, fruit is not your friend” Too much Dairy – my biggest downfall is milk. I love my lattes and flat whites. Now milk is great, full of protein and calcium, but it also contains about 5% carbs. A latte can range from 9g to 15g carbs depending on the size you choose. Most dairy such as milk, cream and yoghurt contains approximately 4- 5% but you are more likely to drink a large glass of milk, eat a bowl of yoghurt or drink a large latte than eat 250g of full fat cheese Continue reading >>

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