Not Losing Weight on a Low- Carb Ketogenic Diet? Don’t Give Up and Read Further. Share. Follow us 1. 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. Top Reasons You Are Not Losing Weight on a Keto Diet. Computers believe in conspiracy theories now. The New Inquiry’s Francis Tseng trained a bot to recognize patterns in photos and draw links between similar pictures. Critical analysis of pros and cons of apple cider vinegar for acne. SparkPeople.com is the largest online diet and healthy living community with over 12 million registered members. Create a free account today to get the tools, support. 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. For more about ketones, have a look at this post. 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 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. Keep in mind that you will have to eat a lot more than you should - 1. This is not the most likely reason, as it's not as easy to eat too much protein unless you take protein supplements. Phinney and Volek in their book . You can read more about protein in my post here: All You Need to Know About Protein on a Low- Carb Ketogenic Diet. Feeling hungry on a keto diet? Make sure you eat enough protein and fat! 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 emphasises that even eating mints may affect ketosis and weight loss results. Sometimes, even when a label says ! 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. It really matters whether you get them from healthy and sating LCHF food or processed food rich in carbs. However, some people on a LCHF diet may find it easier to lose weight if they also watch their calorie intake. Fat contains twice as many calories as carbohydrates and protein, so it's important your fat intake lies between the recommended ranges. There is no diet that lets you consume . Calories from fat should amount to 6. When it comes to the overall calorie intake, it depends on your individual maintenance level and how active you are. To find your ideal macronutrient targets, check out Keto. Diet Buddy, a free on- line Keto calculator we have developed for our blog. Keep in mind that the macronutrient ratio is not the only aspect you should consider - the type and quality of fats matter. For more, have a look at my post here: Complete Guide to Fats & Oils on Low- Carb Ketogenic Diet. Just give it some time. Low- carb diets are a lot more nutritious and sating as you will discover. Are you in ketosis but still not losing weight? Calories do count on a keto diet! See the big picture: Ketosis itself will not guarantee weight loss. It's not just the amount of ketones in your bloodstream. Low- carb diets in general are beneficial for weight loss (appetite suppressing effects + effective way of using body fat as fuel). What this means is that going . If you haven't succeeded by following the ketogenic diet, chances are you need to start monitoring your calorie intake. Too Many Low- Carb Treats. You eat too many low- carb treats that may interrupt ketosis or cause cravings. Going low- carb doesn't mean you can indulge low- carb pancakes, cheesecakes or muffins on a daily basis. Although these may be very low in carbs (when you use stevia or Erythritol), they may still cause cravings. You should always treat them as occasional rewards and your diet should be based on real food (eggs, meat, leafy vegetables, cheese and some nuts). As a guideline, beware of chewing gums, mints or any medications such as cough syrup and others that may contain sugar or sweeteners. Have a look at my recent post about suitable sweeteners and why I avoid artificial sweeteners, especially aspartame. Snacking on Nuts and Dairy. One of the common mistakes people make is that some people overeat dairy and nuts when they are trying to lose weight. You may experience weight stalling or even weight gain not because nuts and dairy will kick you out of ketosis but because these foods are calorie- dense and easy to overeat (1. There is no reason to avoid non- starchy vegetables such as broccoli, cauliflower, zucchini, bell peppers or fruits like avocado or berries. These foods are very high in micronutrients, low in carbs and won't impair your weight loss efforts. Avoid dairy, nuts and low- carb treats to break through a weight loss plateau! You Are Close to Your Target Weight. Also keep in mind that losing fat gets more difficult as you approach your ideal weight - weight loss is not a linear process. In my own experience, if you need to lose a relatively small amount of weight like 5- 1. The only way is to be careful about your calorie intake. In my case, because I'm quite active, this is eating up to 2,1. As you can see, it’s nowhere near starvation. Short- Term Weight Gain and Fluctuations. You put on weight over a short period of time. This could happen if you had more carbs (even once!) than your daily limit (e. As you may know, there is a relationship between water retention and glycogen stores. If your body manages to store some extra glycogen, you also increase water retention. This happens literally from one day to the next. Don't panic, it's just water. Once you go back to your daily carbs limit it will take 2- 3 days to lose the excessive water. Also, there are natural fluctuations related to hormone balance, especially in women. Thyroid or Adrenal Disease & Weight Loss. You may have a thyroid or adrenal dysfunction and you are not aware of it. It only takes a blood / saliva test to find out - visit your doctor! In case of autoimmune hypothyroidism (Hashimoto's), a very low- carb diet is not recommended. Broda Barnes, who spent over 5. Hypothyroidism: The Unsuspected Illness” that the minimum amount of carbohydrate intake for patients with hypothyroidism should at least 3. Stress. Stress is a significant factor. When we are stressed out, our body produces a hormone called cortisol, which is responsible for storing fat round your stomach area (visceral fat) and makes weight loss more difficult. Try to relax, don't underestimate this factor. Find your own way to reduce it: try meditations, take a few days off work, go somewhere for a weekend or go for a walk. Stress is also linked to hypothyroidism and adrenal issues and this badly affects your metabolic rate. As a result of that, you store fat. Lack of Sleep. Lack of sleep and disrupted circadian rhythms may be the cause of your weight stalling. It may sound as cliche but sleep is and absolutely crucial part of fat loss: Maximum fat loss is only achieved with adequate sleep, diet and exercise. Try to fall asleep before midnight and sleep for 7- 9 hours. I don't expect all of you can afford to sleep for 9 hours, but take it as a goal. Stress management and sufficient sleep are huge factors in weight loss! Leptin & Satiety. Leptin and its satiety signalling is another possible factor. Fat is hormonally active and it sends out leptin, a hormone that tells us when we’ve had enough. As you lose fat, there will be less fat cells to do the job. This does not apply just to low- carb, but any diet. The question is how significant this factor is. If you eat food rich in fat and protein, this can be minimised. Too Much Exercise. You exercise too much. Overtraining could be as harmful as lack of exercise. Here is a good article that explains Why You May Need To Exercise Less. Recently, I've been trying to lose 4 pounds (below is my progress over the last few months). As you can see, my calorie intake has risen dramatically. Because my weight loss was stalling, I decided to do more exercise (HIIT, weight training and some cardio 6- 7 times a week!). Result: I was hungry and started eating more. Fortunately, I didn't put on any weight, but it hasn't helped me lose body fat either. About 2 months ago, I had an injury and couldn't do any exercise other than 3. My calorie intake dropped, I was eating less and most importantly, I lost the last 4 pounds! Now, I don't exercise more than 3 times a week and walk about 3. I created this challenge to help you follow a healthy low- carb diet or even get through a weight loss plateau. At the end of each challenge, I'm always giving away prizes like i. Pads, my favourite kitchen appliances, books or Amazon gift cards to help you stay motivated! There are natural fluctuations related to water retention and hormonal balance. If you are a woman, you will notice these fluctuations more often. If you see no movement on the scales or even if your weight goes up, it doesn't mean you are not losing fat. If you exercise, you may even see a little increase in weight, as muscles are heavier than fat.
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