The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating
The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in human health? Ketosis allows our bodies to function in the absence of carbohydrates, both physically and mentally. Instead of burning carbohydrates, or converting protein to glucose, the body burns ketones. This is pretty much a survival mechanism. It allows your body to function in a state of caloric deprivation. This is why ketosis often gets bad press (as it’s linked to “starvation”). Being a survival mechanism doesn’t make it invalid as a strategy, though. There can still be potential benefits to be had. Let’s cover a few of them… Ketosis and Accelerated Fat Loss Being in ketosis Continue reading >>
Here's Exactly How I Lost 50 Pounds Doing The Keto Diet
Of all the places to seek life-changing nutrition advice, I never thought the barber shop would be where I found it. But one day last January, after a couple years of saying to myself, "today's the day I make a change," my barber schooled me on something called keto. Normally, I take things he says with a grain of salt unless they're about hair or owning a business, but this guy could literally be on the cover of Men's Health. He's 6 feet tall, conventionally attractive, and his arms are about five pull-ups away from tearing through his t-shirt. If anyone else had implied that I was looking rough, I would've walked out in a fit of rage, but I decided to hear him out. I should clarify that I was out of shape, but my case wasn't that severe. I hadn't exercised in a few years and basically ate whatever I wanted and however much of it, but I was only about 30 to 40 pounds overweight. My barber went on to explain that this diet, paired with an appropriate exercise routine, allowed him to completely transform his body in less than a year, and all he ate was fatty foods. Once he showed me his "before" picture, I was sold. It was time to actually make a change. Short for ketogenic, keto is a high-fat, moderate protein, low-carb diet that forces your metabolism into what's called a state of ketosis. There's a much more scientific explanation to that, but it basically means that instead of burning carbohydrates (mainly glucose, or sugars), your body switches to burning fat as a primary source for energy. Keto isn't necessarily about counting calories, though the basic idea of eating less in order to lose weight still applies. This is more of a calculated way to rewire your metabolism so that it burns fat more efficiently over time, using very specific levels of each macronutrient Continue reading >>
How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)
CLEARLY the “eat less”, “eat low fat”, and “just eat everything in moderation” diets haven’t worked too well for most people. So, if you’re still trying to lose weight and keep it off, then maybe it’s time to try something that’s working for tens of thousands of people right now… The Ketogenic Diet. But is it all too good to be true? Yes, we believe Keto is fantastic for weight loss. We’ve just seen it work for way too many people (check out the success stories below). But it’s also not for everyone. So, in this post, we are giving you the real facts behind all the hype as well as real-life stories of people who have lost a lot of weight on Keto. PLUS, how to get started on Keto to lose weight in 5 EASY Steps. What is the Ketogenic Diet? THE HISTORY: Originally the Ketogenic diet was created as an effective treatment for epileptic children. BUT NOW: More and more people are finding that a Ketogenic diet has tons of benefits, including: a healthy way to lose weight, control blood sugar levels, improve your brain function, and potentially even reverse a myriad of health conditions. How does keto do this? The Keto diet puts your body into a powerful fat-burning metabolic state called nutritional ketosis. NUTRITIONAL KETOSIS: In nutritional ketosis, your body generally uses very few carbohydrates for energy. Instead, it switches to using ketones (which are produced from the breakdown of fats). That’s why the keto diet is often called a fat-burning diet… You can literally be burning your own body fat for energy! (It’s still unclear whether ketosis is the magical factor that makes a Keto diet so effective for weight-loss, but whatever it is, it seems to work!) So, how do we get into this nutritional ketosis state? You can get into nutritional k Continue reading >>
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 >>
Keto Diet Weight Loss Rate – How Fast Can You Lose Weight?
“I have to lose extra weight fast, urgently, right here and right now. I can not wait a minute, otherwise I cannot wear my favorite clothes to a party, wedding, concert etc.” You are familiar with those thoughts, aren’t you? We always wait until the last day, and then we begin to panic and search for a diet for rapid weight loss. You try to water or juice fast, lose 3-5 kg (6.6 – 11 lb) of nothing but water weight and despite what the scales say, you look no different and feel weak and dehydrated. The keto diet is the safest way to lose weight very fast, but just what is the keto diet weight loss rate? Read on to find out. What is the keto diet weight loss rate? I’m sure there are only ketogenic diet followers among my readers. Well, I’m almost sure of that. Some of you have just entered our low-carb club, and you are really wondering – what is the keto diet weight loss rate? After all, you could be in the category of those who need to fit into a sexy dress just next week. Keep track of your progress! Weight loss is easier when you’re collecting analytic data on yourself! Add to cart Select options Select options Add to cart So, let’s find out what is the weight loss rate on a ketogenic diet. First of all we have to figure out how exactly how our calories get burned with a keto diet. The principle of calorie burning is very simple, although to be honest, I do not agree with it. As for me it is complicated. I think everything is very difficult with our bodies. I will explain it with simple words, without bothering your brain with any detailed information. You are definitely in a rush to start doing whatever needs to be done to fit into the same dress. When you live your usual life without any diet your body gets energy from carbohydrates. As soon as you Continue reading >>
Why You’re Not Losing Weight On A Low-carb Diet
“What?! Doesn’t everyone lose weight on a low-carb diet? What is this nonsense all about?” I can hear the pushback from the low-carb devotees already. Before you throw a low-carb cookbook at me, hear me out. I have written about the value of low-carb diets for years. A low-carb diet has been the starting point for almost every nutrition plan I have created. Though low-carb is effective for a lot of people, it doesn’t work for everyone. And for some, it works for a while, and then…doesn't. If you read those last couple sentences and thought, “That’s me!” then this article is for you. It’s also for those who believe a low-carb diet is the end-all, be-all diet for everyone. Finally, I hope it’s useful for those who offer nutrition coaching, and scratch their heads, wondering why their clients aren’t getting the expected results. Before delving into why low-carb doesn’t work for some people, I want to highlight what I know and believe about low-carb. I still believe it’s valuable, and a great starting point for most people. Here’s what I know about low-carb diets Low-carb diets minimize elevations in blood sugar and insulin, and improve insulin sensitivity [i],[ii] Low-carb diets raise HDL (good) cholesterol and lower triglycerides [iii] Low-carb diets have been shown to decrease systemic inflammation [iv] Low-carb diets are automatically lower-sugar diets, which is good for everyone Low-carb diets decrease belly fat and intramuscular fat (at least in the short-term) [v] Low-carb diets have not been shown to negatively impact kidney function [vi] Very low-carb diets, or ketogenic diets, are beneficial in those with cardiovascular disease, obesity, metabolic syndrome, type 2 diabetes, and epilepsy, and may be beneficial in those with acne, cancer, Continue reading >>
Where Did My Appetite Go?
It’s the flip side to being hungry all the time: what on earth do you do when your appetite just isn’t showing up to play? When you count up your food and find you’re eating almost nothing – not because you’re trying to starve yourself, but because you just aren’t hungry for it at all. You don’t even want to eat. This can be great for weight loss, but it can also be pretty scary to experience without knowing why, and you might be wondering whether you’re accidentally depriving yourself of necessary nutrients on such a tiny amount of food. So why could this be happening? Ketosis Ketosis is a metabolic state where your body runs primarily on fat for energy, instead of carbohydrates. You achieve ketosis by eating a very low-carb diet. Whether you were intending to eat a ketogenic diet or not, if you don’t make an effort to eat any tubers or fruits, you might end up accidentally taking Paleo in a ketogenic direction. And one of the best-known side effects of ketosis is loss of appetite. There’s nothing necessarily wrong with this – it’s one of the reasons why ketogenic diets can be so great for weight loss. If you want to lose weight or don’t mind the appetite loss, then just sit back and enjoy the hunger-free ride! On the other hand, if you weren’t trying to lose weight, this can be a problem. For an athlete going Paleo to improve the health, for example, a ketogenic diet can be a disaster: suddenly, they aren’t eating enough to fuel their workouts, and performance goes down the drain. The fix for this is simple: try adding some more safe starches into your diet and see how you feel. You might find that your appetite comes back all on its own. Hunger as Fatigue Another potential cause for a loss of appetite is that you are hungry; you just don Continue reading >>
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 >>
5 Common Reasons For Your Keto Diet Not Working
Uh oh! Is your ketogenic diet not working how you thought it would? It’s a frustrating feeling, for sure — you’ve been following the rules, cutting the carbs, and you’re still not getting into ketosis or seeing any weight loss (if that’s your goal). But not to fear. We’re in the business of helping people get that ketosis blazin’, and that includes you. Let’s blast through your keto worries right now by covering the 5 common reasons for your keto diet not working — and what you can do to fix the issues. NOT TRACKING CARBOHYDRATES Remember that in the ketogenic diet, we want to follow the macronutrient breakdown of low carb, moderate protein, and high fat. This one might seem obvious; after all, keto is ALL about that very-low-carb living, right? But one of the biggest rules of keto success is to track, track, track because extra carbs can otherwise slip in unnoticed. Carbs are everywhere, so as much as you might try to avoid them completely, that’s just not possible. Although carbs generally make up 5% of your diet on keto, the exact amount of how much you can tolerate and still stay in ketosis varies a little by individual. Factors that can affect how your body uses carbs include: It’s a good idea to use a handy tracker and input what you eat to watch your carb amounts, at least for a few weeks so you can see how you react to different foods. Apps are perfect because you can carry them with you anywhere, such as the popular MyFitnessPal. This will help you see exactly how many calories and carbs you’re eating, which will help you continue to mentally monitor everyday foods you eat. NOT TRACKING PROTEIN Along with eating higher fat, many people following keto will also ramp up their lean protein amounts. However, you have to be mindful of how muc 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 >>
In Ketosis But Not Losing Weight? These Foods May Be Stalling Your Progress
Stop Stalling Volume Two: Malignant Mouthfuls Welcome back to the Stop Stalling series! Today, we’re going to take a look at some specific foods that may be causing your stall. These foods may be keeping you from getting ahead. The bad news is that a lot of them may be staples for you. Many of them seem keto-friendly: they’re low in net carbs and should be “safe.” In fact, they are “safe” for plenty of people. However, for some people, certain foods can cause stalls. If you’re in ketosis but not losing weight and have implemented everything advised in Volume 1: Operator Error, here’s a list of the most likely suspects. Dairy: Dairy is a tricky one. First of all, it’s very energy-dense (i.e. it has a lot of calories). That means that it can be really easy to overdo. Alas, keto isn’t magical, and calories still count. Secondly, it’s often a carbohydrate bomb. A glass of milk has about ten grams. It can have more or less depending on the fat content. It can be tough to tell with yogurt: while the actual carb count is probably lower than what is listed on the label (fermentation consumes some of the carbohydrates), you can’t always tell just how many there are. This is even ignoring the fact that many yogurts contain additives, including starch-based thickeners. Finally, dairy is especially prone to “rounding down”: even though many labels say that a serving of cheese contains zero carbohydrates, chances are that a serving contains as many as 0.7 grams. It seems like very little, but if you eat two servings (easy to do!), it’s going to add up over time. Many people rely on dairy, and when they drop it, they start losing again. Seeds and nuts: Seeds and nuts are horrible bastards. I love nuts, especially almonds. Especially the smoked ones or th Continue reading >>
Not Losing Weight On A Low Carb Diet? Here’s Why
Are you following a low carb diet, but not losing weight? Have you tried a low carb diet and didn’t lose a pound ? Or maybe you lost some weight in the beginning, but have reached a plateau ? In this article, I will show you how to blast through that plateau and lose weight again with a low carb diet. Not Losing Weight on a Low Carb Diet? Low-carb diets are a strong ally against some of the biggest health problems that plague the world today. While I like a low carb diet,we all remain unique and it doesn’t always work for everyone. Most people who give it an honest try do quite well and lose weight without restricting calories or feeling hungry. However, after a few weeks, some people reach a plateau. The weight may have fallen off at the beginning, but now the scale won’t budge. If you reached a plateau or just the results you are harvesting/harvested are not as satisfying as you expected, here are a few suggestions that would explain why : Are you Eating Real, Whole Foods ? Eating a low-carbohydrate diet is not just about lowering your intake of carbohydrates. It is about eating real, whole, nutritious foods. Go through your pantry and kitchen and eliminate all processed foods. This includes protein bars, snack foods, and sugary beverages. Choose lean meats like chicken or fish, eggs,vegetables and healthy fats such as coconut oil, avocado and nuts. While a certain food such as cookies and brownies may be made with healthy ingredients, they should NOT be eaten every day. Cutting back on processed carbohydrates is the way to go, however you want to make sure you are eating good fats that will keep you full and satiated. Weight Loss Is A Process The human body is made up of many different tissues including the fat under the skin as well as the fat inside the abdom 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 >>
In Ketosis, But Not Losing Weight?
In ketosis, but not losing weight? If so, you are not the only one. Many people hit plateaus eventually… Some sooner, and some later than others. A ketogenic diet is a diet consists of high fats and high proteins, with carb intake at only 50 grams of carbs or less per day. The reason this diet has become so popular is because of the dramatic weight loss that happens in the first 4 weeks of following it. The point of a ketogenic diet is to turn the switch in your body from using carbs as energy, to using fats (lipids) as energy. The results can be pretty fast, but there are downsides. The first 3 days of starting a ketogenic diet is referred to as the keto flu because of how it affects your body and mind. The most common side effects of the keto flu are headaches, irritability, mood swings, diarrhea, and energy loss. The keto flu is the point in time when your body is switching from using carbs as energy and produces ketones that signals the body to use fat as energy. Let’s talk about a few different scenarios that can be the cause of a weight loss plateau during a keto diet. Calorie Intake The single most important part of losing weight for any kind of diet that is out there is of course your calorie intake – a lot of people on a keto diet come to the conclusion that they can eat anything as long as there are very little or no carbs. It’s only true to an extent. Sure, you can eat things like bacon, ham, hot dogs, burgers, etc, but you still have to intake the right amount of calories. Just because your body is using fat as energy, does not mean you can eat a ton of calories. You can eat absolutely no carbs, but if your calorie intake is high, you are not able to lose weight and in fact will gain weight if too many calories are taken in. Exercise The next problem Continue reading >>
How Quickly Can You Expect To Lose Weight When You Eat A Keto Diet?
This is one of those questions that gets asked a lot so I wanted to address it in this post. I know that one of the things that excited me about starting the ketogenic diet in the beginning was reading about all these crazy weight loss success stories that some women seemed to experience. You know, the ones where they lose 14 pounds in the first three weeks and then continue to lose 4 pounds a week for the next 6 months and voila they’re at their ideal weight. I loved the thought of getting into a fat burning state and just watching the excess pounds melt away. In actuality, it took me about a year to lose 30 pounds. However it didn’t take a year for me to start feeling and looking a great deal better, though. This actually happened in a matter of weeks. Every Woman is Different The thing about losing weight on the keto diet is every woman is different. Those who have a lot of excess fat will find that it comes off more quickly. Those who have a lot of metabolic derangement or hormonal healing to do will find that it takes longer. Your body’s main goal is always survival and health. It doesn’t care about how it looks, it cares about how it’s functioning. When you start eating keto with weight loss in mind, you kind of have to trust the process. What you are doing is feeding your body all the nutrients it needs to heal, build, release and do whatever it needs to do in order to move towards optimal health. Some women will experience this as a fairly drastic weight loss, and others will experience this as a slow weight loss. If you have a great deal of healing and balancing to do internally, you may even experience a little weight gain in the beginning. (I know, few women want to hear this). Embarking on a journey of health is a little like embarking on a journey Continue reading >>