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 >>
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Ask Jj: Ketogenic Diets
Dear JJ: My adult son has had considerable success doing a ketogenic diet. You mention how healthy carbohydrates are an important part of your diet, yet he seems to thrive on this very low-carb plan. Ketogenic diets typically restrict carbohydrate to less than 50 grams a day, which means they become higher in protein and especially dietary fat. Generally speaking, ketogenic diets are moderate in protein, high in fat, and very low in carbohydrates. Especially compared with high-sugar impact or low-fat diets, studies show ketogenic diets yield impressive benefits for weight loss, cardiovascular disease, and Type 2 diabetes. Emerging evidence also suggests benefits for acne, some cancers, and polycystic ovary syndrome (PCOS). But ketogenic diets err by heavily — and in my opinion, unnecessarily — restricting carbohydrates. In his brilliantly titled blog “Carbs Are Not the Enemy: Oversimplification Is,” John Berardi, Ph.D., says reducing healthy carbohydrate intake decreases thyroid function (stalling your metabolism), increases muscle loss, and raises your stress hormones. “The result? You might find yourself feeling cranky, tired, weaker, or even sick,” he writes. “Oh, and your weight loss will probably also stall.” Alan Christianson, N.D., agrees. “One problem is that when you cut your carbs too much, cortisol rises,” he writes in the Adrenal Reset Diet. “This rise in cortisol can turn on the fat-storage enzymes and lead to poorer-quality sleep, both of which work against lasting weight loss.” I’ve witnessed these and other problems with clients and friends on ketogenic diets who experience fatigue, bad breath, “keto flu,” energy crashes, constipation, nausea, and other unpleasant side effects. Never mind having to awkwardly ask your server Continue reading >>
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 >>
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 >>
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 >>
Can You Be In Ketosis And Not Lose Weight?
Are you in ketosis, but not losing weight? This phenomenon is far more common than you think. What you might not know is that insulin is not necessary to store body fat. That's a myth. The body has a back up system to store excess energy even when carbs are very low. However, the situation isn't hopeless. It just requires you to embrace your individuality. If you're stuck, and your weight won't budge, here's what you can do to get the scale moving again. In 1972, Dr. Atkins introduced the world to the concept of carbohydrate sensitivity. He talked about the damage that excessive carbohydrates can do to your metabolism, suggested that overweight and obesity was caused from a metabolic defect, and played up the necessity of being in the state of ketosis to achieve effective weight loss. Since then, many low-carb dieters have mistakenly thought that the number of ketones that have backed up in the bloodstream is what makes the diet work. It doesn't. This strong misconception -- that ketones are vital to the fat loss process -- has caused a lot of confusion. While being in ketosis is essential to initially trigger the metabolic changes needed to switch from predominantly burning glucose to predominantly burning fats for fuel, you can certainly be in ketosis but not lose weight. And here's why: [Some of the links in this post are affiliate links. If you decide to buy something by using one of those links, I might receive a small financial compensation, at no cost to you.] What to Do if Low Carb Doesn't Work If your metabolism is average, you lost a decent amount of weight during the first two or three weeks, but then suddenly, weight loss slowed down. For some people, weight loss completely stopped. For others, you might have gained some of that initial water loss back. The Continue reading >>
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Not Losing & You Think You’re Doing Everything Right?
1. Carbs are Too High Your carbohydrate intake may be too high. Try to decrease your daily carbs limit. Be sure to include olive oil in your diet. Olive oil consists of MCTs (Medium chain triglycerides), which are easily digestible, less likely to be stored by your body and are used for immediate energy. MCTs are converted in the liver into ketones, which helps you enter ketosis. Carbs should not be more than 20% of your daily intake while in Phase I. 2. Protein is Too High or Too Low Your protein intake may be too high/ low. Protein is the most sating macronutrient and you must include 8 oz. of high-quality, lean animal protein in your diet along with the Ideal Protein meal & snack replacements. If you don’t eat enough protein, you will feel more hungry and most likely eat more. Lack of protein can also lead to muscle loss. However, if you eat too much protein, the excess protein converts into glycogen and disrupts ketosis. 3. Carb Cheating / Carb Creep Carb cheating / carb creep is another possible reason for weight loss plateaus. You have to be really disciplined and aware of all carbs you eat. It’s a little nibbling here and there of the forbidden foods, leading to a carb creep, so make sure you count all carbs. In this video, Dr. Eric Westman explains the ketogenic diet and emphasizes that even eating mints may affect ketosis and weight loss results. Sometimes, even when a label says “sugar-free”, it doesn’t have to be “carbs-free”! 4. Too Many Calories – Yes, They Do Count The reason could be way too much fat and therefore calories in your diet. Firstly, it’s indisputable that all calories are NOT equal. Fat contains twice as many calories as carbohydrates and protein, so it’s important your fat intake lies between the recommended ranges. There Continue reading >>
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 >>
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 >>
Can Too Much Protein Stall Your Results?
It’s true that eating protein may boost metabolism and help you to feel fuller but this doesn’t mean that Atkins is the protein ‘free for all’ that many believe it to be and excessive amounts of steak, cheese, eggs and other foods shouldn’t be over-eaten, and this is for a valid reason. If you consume too much protein then this can be converted into glucose by a process called ‘gluconeogenesis’. The conversion of protein to glucose occurs as a result of the hormone, glucagon, which prevents low blood sugar and so isn’t a bad thing unless you are OVER-consuming protein. You see, when you reduce carbs, you go into ‘ketosis’ or fat burning and you produce ketones which are also used for energy. The small amount of glucose needed for brain function comes partly from the process of gluconeogenesis. This means you’ve no need for high amounts of carbs, above and beyond the ‘good’ carbs which you get from vegetables, pulses etc.; and this is for their nutritional factor as they are packed with fibre and other nutrients. When following Atkins, if you do overeat protein foods then you can stall the transition to ketosis; or even get knocked out of this fat burning state altogether. Don’t worry too much though as gluconeogenesis is a slow process and so you’ll not instantly stop burning fat if you eat a steak that’s too large, or you have an extra helping of bacon on your full English breakfast. However don’t eat large helpings of meat or eggs on a daily basis as this may set you back and stall weight loss. It’s also depends on you as a person as some people are more sensitive to protein and are best advised to err on the lower end of the scale when choosing meals. Others can eat more protein and needs will increase if you’re exercising too. S Continue reading >>
Keto Diet And Alcohol
The ketogenic diet is a great way to lose weight, but it is also a lifestyle change that will stay with you for life. While you won’t be eating the extremely low levels of carbs you eat while you are losing weight once you reach your goals, you will need to restrict carbs in your diet permanently to keep those results. Of course, there are some things you have to give up during the strict, initial induction phase (which makes up the first ten to twelve days of your ketogenic diet plan) that you may not want to commit to giving up for the rest of your life. A key one of these, for many people, is alcohol. How does alcohol affect ketosis? Alcohol does have an impact on weight loss through a ketogenic diet, even when you drink low carb or carb free alcoholic beverages. This is because the body can use alcohol as a source of fuel. It isn’t stored as glycogen, like carbs, so once it is burned off you will go straight back into ketosis, however this does mean you are losing some fat burning time when you drink. How much this affects your weight loss varies between individuals. Some people find their weight loss stalls if they drink anything alcoholic, whereas others find they can drink responsible amounts of wine, hard liquor or a low carb beer (they do exist) and keep losing weight. Can I drink alcohol on a Ketogenic Diet? If you enjoy alcohol then as long as you have finished induction, you can try incorporating some low carb alcoholic drinks into your ketogenic diet, and monitor the results. Some people find they can drink vodka with no problems but their weight loss stalls if they drink wine. It is a case of experimenting and seeing what works for you, and then weighing up the pros and cons of having a drink when you want to. If it is a special occasion, you might acc 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 >>
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 >>
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 >>
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 >>