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Keto Stall Week 3

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 >>

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 >>

5 Days Of Egg Fast | My Sweet Keto

5 Days Of Egg Fast | My Sweet Keto

A lot of people, especially those on LCHF and keto diets , do 5 Days ofEgg Fast to break their weightloss stall. Surprisingly, it works for a majorityof them if we are to believewhat they report on social networks and forums. I havent been able to find any real scientific explanation to why it works but have my thoughts (that might change in the future if I get more clues). Basically, on an Egg Fast, you only eat eggs , healthy fats, and full-fat cheese for 3 to 5 days in a row. You are supposed to eat at least 6 eggs a day, and 1 Tbsp of fat for each egg consumed. The number of ouncesof cheese eatenshould not exceed the number of eggs eaten on each day. If you follow these simple guidelines, you get macronutrients nicely balanced outat the end of the day: Extremelylow carb, high fat, and moderate protein. Thats what the keto diet is all about, except that on Egg Fast, theres practically no fiber intake (no greens, seeds, meals, etc.). Because of this, in my personal opinion, thediet should be kept short-term. Additionally, I think magnesium , potassium , and vitamin supplements should be taken daily. And plenty of water drunk (10 cupsa day, at least).But I am no doctor, so take my advice as an opinion. So, why does the diet work? I think, most of all, one gets rid of plenty of water on Egg Fast. But peoplekeep reporting successful weight loss or weight maintenance for a prolongedperiod, following the fast.So, it is possible theres some hormonal stuff going on in the background, which influences bodys metabolism. Or the other way around. Anyhow, Ill be quite glad once I get to read some research on this (if ever). In case you havent been familiar with Egg Fast, Im listing the rules that one should supposedlyfollow on the diet if they want to break their stall: One has 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 >>

Keto Beef And Butter Fast Experiment

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 >>

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 >>

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 >>

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 >>

Plateaus: Why They Happen, And How To Get Through Them

Plateaus: Why They Happen, And How To Get Through Them

Today's topic is something that nearly ever dieter I have ever met is consumed by: what causes those dreaded plateaus, and how to get through them so you can keep losing weight. If you read official publications on weight loss, as I do given my job as professor of Nutrition and diet researcher, it would be easy to get the impression that governments thinks most overweight people are a bunch of slackers who just need to be more responsible. You are told to follow the guidelines, avoid quick fixes that don't work, eat anything in small amounts, watch calories, limit discretionary foods to certain amounts - and not doing all this is necessarily the cause of weight gain and failure to lose weight. Easy! The view from dieter's world is completely different. Here, slacking off doesn't enter into it. People are working enormously hard to lose weigh and pretty much every experienced dieter has a failed diet or two in their past. They are intimately familiar with the stress and despondency of getting nowhere, and the horror of pounds creeping back on despite good intentions. Perhaps the most compelling topic of all is the dreaded plateau - that weight that you just can't seem to break through when dieting, no matter what you do. So how to deal with this very real, very tough problem? First of all the basics. When we talk about plateaus we are talking about weight loss - or rather lack of it - but weight is really just a surrogate for what we truly want , which is fat loss. Unfortunately, weight and fat loss don't run in close parallel, especially at the beginning of a diet when body water balance is altered by the new foods you are eating. Even after you have been dieting a while, weight can go up and down by 3 pounds between one day and the next because of changes in hydration 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

Low-carb diets are very effective. That is a scientific fact. However, as with any diet, people sometimes stop losing before they reach their desired weight. Here are the top 15 reasons why you're 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. 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... eat 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 >>

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 >>

Can’t Lose Weight On Keto?

Can’t Lose Weight On Keto?

Overwhelmed? Frustrated? Tempted to give up on this whole low-carb high-fat lifestyle? Don’t you dare… at least not without checking out all of these helpful resources first. In this post, I’ve included LOTS of resources that are all super helpful in explaining why you might be gaining weight or stuck in a weight-loss plateau, and how to get out of it. We go over these key topics: Understanding plateauing/stalling on keto How to avoid gaining weight while on keto Why carbing up can help on a low-carb lifestyle Why counting calories is not the answer What you are doing to gain weight (not food-related!) This extensive collection of resources is awesome if you are frustrated with weight gain while on keto, you are just stuck in a “no-man’s land” even though you’re doing everything you can think of to lose weight, overwhelmed with counting all your calories every day, or simply interested in starting out on keto. Wherever you are, there is definitely something in these resources that can benefit you. So go ahead and check them out! If you find something that helps you, please let me know in the comments! LOW-CARB PLATEAUS, TUMMY WEIGHT GAIN + KETO FOR BLOOD SUGAR If you’re frustrated with your weight gain or simply lack of weight loss, then this is a great podcast to listen to. This podcast answers your questions about busting through a plateau while eating keto, the reason behind tummy weight gain, and using low-carb eating for blood sugar management. Highlights… Plateauing on low-carb Hormones and tummy weight gain Eating keto with type 1 diabetes 4 REASONS WHY YOU’RE NOT LOSING WEIGHT Click here for the transcript of this keto video What if I told you that the plateau you’re experiencing – the inability to lose weight, the ongoing struggle of doi 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 >>

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