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Ketosis Has Stalled

Has My Weight Loss Stalled?! (probably Not)

Has My Weight Loss Stalled?! (probably Not)

I mentioned the other day I’m having a hard time getting (and staying) in ketosis, and also that my vision is going bad – and fast. I did some brief research and determined that the culprit was my new Lexapro prescription. After discussing it with my reflexologist this morning I did some more research on that… It turns out Lexapro is known to alter glycemic control and have an impact on blood sugar levels. Lovely. So there ya go! My weight has been the exact same for 5 days in a row. Why?! I hear this complaint/comment/question all the time. We discussed it awhile back in this post: Mysterious Weight Gain & Stalls. Gains or stalls can be caused by any number of things: medications, hormone cycles, food culprits, etc. Intense workouts or muscle strain can cause what seem like a “weight loss stall” as well, during the muscle recovery period. And of course if you’re doing intense exercise or strength training on a regular basis, you’ll want to do body measurements and use a full body composition scale. You can’t just go by your weight, because building lean muscle and burning fat can be very misleading “as a single number.” I didn’t exercise in the beginning, by the way. I lost all my weight JUST eating low carb. I wish I had started toning sooner, but I just started a little over a year ago to tone up and build muscle. You know, so I wouldn’t be flabby – or “skinny fat.” As for me, my “weight hold” this week is for obvious reasons: I lost 5.2 pounds last week. After any “fast weight loss” like that, your body always does a brief hold while it recovers and figures out what the heck is going on. Plus if you’re just starting out or just got back on track, the first week you drop a lot of water weight during the diuretic process of gett Continue reading >>

10 Signs That You Might Be In Ketosis

10 Signs That You Might Be In Ketosis

Republished with permission from Authority Nutrition. Original article here. CHECK OUT SOME OF MY OTHER FAVORITE LOW CARB KETO RESOURCES: 10 Signs that you Might be in Ketosis The ketogenic diet is a popular, effective way to lose weight and improve health. When followed correctly, this low-carb, high-fat diet will raise blood ketone levels. These provide a new fuel source for your cells, and cause most of the unique health benefits of this diet (1, 2, 3). On a ketogenic diet, your body undergoes many biological adaptions, including a reduction in insulin and increased fat breakdown. When this happens, your liver starts producing large amounts of ketones to supply energy for your brain. However, it can often be hard to know whether you’re “in ketosis” or not. Here are 10 common signs and symptoms of ketosis, both positive and negative. 1. Bad Breath People often report bad breath once they reach full ketosis. It’s actually a common side effect. Many people on ketogenic diets and similar diets, such as the Atkins diet, report that their breath takes on a fruity smell. This is caused by elevated ketone levels. The specific culprit is acetone, a ketone that exits the body in your urine and breath (4). While this breath may be less than ideal for your social life, it can be a positive sign for your diet. Many ketogenic dieters brush their teeth several times per day, or use sugar-free gum to solve the issue. If you’re using gum or other alternatives like sugar-free drinks, check the label for carbs. These may raise your blood sugar levels and reduce ketone levels. The bad breath usually goes away after some time on the diet. It is not a permanent thing. Bottom Line: The ketone acetone is partly expelled via your breath, which can cause bad or fruity-smelling breat Continue reading >>

Research-article Studies On Ketosis In Dairy Cattle. I. Effect Of Stall And Pasture Feeding Upon The Concentration Of Blood And Urinary Acetone Bodies Of Dairy Cattle1

Research-article Studies On Ketosis In Dairy Cattle. I. Effect Of Stall And Pasture Feeding Upon The Concentration Of Blood And Urinary Acetone Bodies Of Dairy Cattle1

Summary A marked increase in the concentration of total blood and urinary acetone bodies and their component fractions of acetone and acetoacetic acid, and β-hydroxybutyric acid was observed during the late winter and early spring months with animals receiving molasses-treated grass silage. The lowest concentrations of these substances were observed in these animals when they were on early spring and summer pastures and were receiving grain, hay, and only a relatively small quantity of silage. It is believed that the relatively high values obtained for the group as a whole during the winter feeding period were due primarily to grass silage feeding. Although acetone and acetoacetic acid, and β-hydroxybutyric acid increased, the latter fraction was responsible for most of the rise. Since the feeding of fresh silage did not produce this effect, it appears that the increase in the acetone bodies on silage feeding was associated with the aging of the silage. In the light of the work of Bender et al. (2) and MacKay et al. (12) it is suggested that the increased production of the acetone bodies due to the feeding of aged molasses-treated grass silage is due primarily to the volatile acids in the silage. Frequent observations on the blood and urinary acetone bodies of six cows showed a sharp decline in these substances immediately after the animals were placed on spring pasture. The blood and urinary acetone bodies had decreased 52.8 per cent and 51.5 per cent respectively after 16 days of daily pasture feeding. The maximum decreases in acetone and actoacetic acid were observed following the first day of pasture feeding. Blood and urinary (β-hydroxybutyric acid, however, continued to decline throughout the 16-day period of observation. The sharp decline in acetone bodies aft 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 >>

The 5 Most Common Keto Weight-loss Stalls

The 5 Most Common Keto Weight-loss Stalls

So, you’ve been on the keto diet for a while now. You’ve been consistently shedding pounds—then, all of a sudden, you plateau. You’re doing all the same things, only you can’t seem to lose any more weight. What gives? We’ve put together this short list of common weight loss stalls that can wreak havoc on your ketogenic diet. If you’ve stopped shedding, one of these common issues might be to blame. Though this list doesn’t cover everything, it’s a good place to start. But before you read on, first ask yourself if you’re being both 100% honest with yourself and realistic with your expectations. Embracing a ketogenic lifestyle is a proven way to stay healthy—not to mention drop some of that extra body fat. But as we like to remind people, it’s a marathon and not a sprint, and losing one or two pounds per week is still weight loss. It’s common to shed more weight initially and as you approach your target, you slow down a bit. These tips are for people who simply aren’t losing weight, period. STALL #1: EATING “HIDDEN” CARBS If you’ve stopped losing weight, there’s a good chance that you may be taking in more carbohydrates than you think. This is a common problem on any low-carb diet. Carbs are everywhere—they’re in dairy products, meat, nuts, vegetables, and even protein supplements. That Clif bar you’re eating? It’s loaded with carbs—43 grams to be exact. Store-bought peanut butter? It’s packed with sugar. Butternut squash, peppers, and even Brussels sprouts may all be sources of these “hidden” carbs. One of the main challenges of the keto diet is finding a way around the carb creep. Even if you’re actively keeping your carb consumption to a minimum by avoiding obvious sources of carbs such as pasta, bread, and cereal, y Continue reading >>

Kick The Weight With Keto – How To Lose Weight & Feel Great On A Paleo Ketogenic Diet

Kick The Weight With Keto – How To Lose Weight & Feel Great On A Paleo Ketogenic Diet

Hey everyone! I wanted to share with you this great book I’m reading called, “Kick the Weight with Keto – How to Lose Weight and Feel Great on a Paleo Ketogenic Diet.” It’s a book by a woman, Kim Knoch, who was eating everything right on Paleo alone but still wasn’t losing weight. After discovering that it wasn’t because of a lack of willpower, laziness, or anything else, she prescribed herself a low-carb ketogenic diet. Kim began treating her disability to lose weight by using a ketogenic diet cure. Kim has dropped from 260lbs to 220lbs!!! She describes this way of eating as a “lifestyle”…kind of how Paleo is to me! I love that she is open about her continual transformation saying, “I didn’t want to wait until I’m “perfect” to share this method, since I am for the time in my life having success!” Before Keto, Kim had come to grips with the fact that she was meant to be obese…but not anymore! What is a Ketogenic Diet? Kick the Weight with Keto uses “nutritional ketosis” to tell your brain to use ketones for fuel instead of glucose. Ketones break down fatty acids, either from fat in your diet, or from your own body fat stores. When you lower your carbohydrate intake enough your body starts breaking down fat for fuel! Which, obviously, is a great thing! When you are eating loads of carbs, your body uses glucose to burn fuel and doesn’t tap into fat stores causing weight loss. Kicking yourself into ketosis requires diligence and a deep desire to see your health (and weight) improve. Is Kick the Weight with Keto for me? Do you want to lose weight? Has your weight loss stalled with eating Paleo or Primal alone? Do you suffer from metabolic issues (thyroid, adrenal fatigue, PCOS) or blood sugar issues? Are you a healthy weight but would Continue reading >>

Keto Diet Weight Loss Plateau: What To Consider And How To Break It

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 Break A Weight Loss Stall On A Low-carb Diet

How To Break A Weight Loss Stall On A Low-carb Diet

It happens to almost everyone -- your weight loss slows down, or seems to grind to a halt. Sometimes you may even start regaining some of the weight, and there aren't many things more demoralizing than that! Here are some tips to help you in this situation. Not all of them work for everyone, but they are all good things to try to get you back into weight loss mode. Many of these suggestions came from a conversation I had with Dr. Eric Westman. Dr. Westman is an associate professor of medicine at Duke University and the director of the Duke Lifestyle Medicine Clinic where he has been treating obesity and diabetes, using a low-carb dietary approach, for many years. He has many published research papers to his credit and is the co-author of The New Atkins for a New You, among other books. Remember, Weight Fluctuates Even when we're taking in the same amount of calories as we're expending, weight fluctuates. The amounts of fluids, fiber, etc, in your body, changes from day to day, and the scale, of course, reflects this. It's actually best not to weigh each day during the weight loss period -- once per week is plenty. Even then, there may be weeks when you don't show a weight loss, even though you may be losing fat. You may be gaining muscle, for example. So don't get too fixated on the scale. On the other hand, if a month has gone by with no weight loss, you may be in a stall. In that case, here are some things to try. 1. Watch Out for Carb Creep This the most important point, and a VERY common problem. It happens to almost everyone, where we let carbs back into our diets in a haphazard way, often without even realizing it. Most of the low-carb diet studies which track what people eat over time find this to be true. Low-carb approaches such as the Atkins Diet do encourage Continue reading >>

How To Break A Weight Loss Stall On The Ketogenic Diet

How To Break A Weight Loss Stall On The Ketogenic Diet

Halleluja! Friends! I have figured out How to Break a Weight Loss Stall on the Ketogenic Diet!! But first, I feel the need to explain a few things… First, no one really understands why we start to stall on the keto diet. Keep in mind that I am not a doctor. I am only sharing the experience I have and what works for me. I would highly suggest finding a doctor that believes in a low carb diet or Ketogenic diet before you begin. Even though I feel amazing, I’ve noticed a stall in my weight loss. I feel the need to say the Keto diet has cleared a brain fog that I didn’t even really notice was there. It has also made me feel less bloated, less gassy and my energy is through the roof! That alone is probably one of the reasons I continue with this way of eating. The end result is a bonus when it’s a weight loss. But what about the people who are doing this for weight loss as a primary goal? It just means that all the other benefits are the after thought. The Keto Diet has so many benefits and I’m learning more and more each day. I myself started to notice a weight loss stall. I figured it was probably my age because the older we are the harder (or slower) it is to lose weight. I went to a Ketogenic Diet conference here in Austin Texas called KetoCon. I’ve met so many people and many have different success stories and different approaches to the Keto Diet. It’s no wonder there aren’t any clear rules that everyone must follow. It all depends on the Macros you calculate for your own body. The diet rules are pretty much the same but the intake can vary. Some people are extremely strict, while others tend to vary the diet based on their lifestyle. I think the biggest take away for me was the fact that we are all different and if you find something that works for you Continue reading >>

Comparison Of Ketosis, Clinical Mastitis, Somatic Cell Count, And Reproductive Performance Between Free Stall And Tie Stall Barns In Norwegian Dairy Herds With Automatic Feeding.

Comparison Of Ketosis, Clinical Mastitis, Somatic Cell Count, And Reproductive Performance Between Free Stall And Tie Stall Barns In Norwegian Dairy Herds With Automatic Feeding.

Abstract Differences in ketosis and clinical mastitis rates, mean somatic cell counts (SCC) and reproductive performance scores (fertility status index = FS-index) between herds housed in free stall (n = 533) and tie stall (n = 59) barns were measured in relation to management and environmental factors in a retrospective cohort study of Norwegian dairy farms with automatic grain feeding systems. Herds with tie stalls were found to have a higher clinical mastitis rate, (61.6 cases per 100 cow-years versus 46.4 cases per 100 cow-years (p < 0.01)); a significantly higher proportion of herds with ketosis, (relative risk = 1.59, (p < 0.01)); and a lower mean fertility status index, (67.3 versus 82.8 (p < 0.01)). No significant difference in mean SCC was found between the 2 groups of dairies (p = 0.32). Large herds had higher Loge geometric mean SCC than small herds (p < 0.01) and herds with high SCC had lower milk production than herds with low SCC (p < 0.01). Herds that scored "very good" on cow cleanliness had significantly lower adjusted mean SCC than herds with scores of "average" or "good" (p < 0.05). Herds in barns with a concrete floor had an adjusted mean number of cases of clinical mastitis of 51.4 per 100 cow-years, 14 per cent higher than herds in barns with rubber mats, litter bed or wood (45.2 cases per 100 cow-years) (p < 0.05). Herds with high milk production level had higher FS-index than herds with low milk production (p < 0.01). Lower disease rates and the higher fertility status measured in the present study favor free stall herds over tie stall herds. Continue reading >>

Is Constant Ketosis Necessary – Or Even Desirable?

Is Constant Ketosis Necessary – Or Even Desirable?

162 Comments Good morning, folks. With next week’s The Keto Reset Diet release, I’ve got keto on the mind today—unsurprisingly. I’ve had a lot of questions lately on duration. As I’ve mentioned before, a good six weeks of ketosis puts in place all the metabolic machinery for lasting adaptation (those extra mitochondria don’t evaporate if/when you return to traditional Primal eating). But what about the other end of the issue? How long is too long? I don’t do this often, but today I’m reposting an article from a couple of years ago on this very topic. I’ve added a few thoughts based on my recent experience. See what you think, and be sure to share any lingering questions on the question of keto timing and process. I’ll be happy to answer them in upcoming posts and Dear Mark columns. Every day I get links to interesting papers. It’s hard not to when thousands of new studies are published every day and thousands of readers deliver the best ones to my inbox. And while I enjoy thumbing through the links simply for curiosity’s sake, they can also seed new ideas that lead to research rabbit holes and full-fledged posts. It’s probably the favorite part of my day: research and synthesis and the gestation of future blogs. The hard part is collecting, collating, and then transcribing the ideas swirling around inside my brain into readable prose and hopefully getting an article out of it that I can share with you. A while back I briefly mentioned a paper concerning a ketone metabolite known as beta-hydroxybutyrate, or BHB, and its ability to block the activity of a set of inflammatory genes. This particular set of genes, known as the NLRP3 inflammasome, has been linked to Alzheimer’s disease, atherosclerosis, metabolic syndrome, and age-related macular d 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 >>

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 >>

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 >>

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 >>

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