6 Reasons Why Weight Loss Stalls On The Ketogenic Diet.

6 Reasons Why Weight Loss Stalls On The Ketogenic Diet.

October 21, 2019 0 By William Morgan


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Today we will be talking on Why Weight Loss
Stalls On The Ketogenic Diet.
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The ketogenic diet is making headlines everywhere
in recent times.
It’s been around for nearly a century and
had its debut as a medical diet in 1924 for
epilepsy and other metabolic dysregulations.
It was all but extinct until the 1990s when
it made a comeback and has been hitting mainstream
media since.
Why?
Because it works!
When insulin isn’t running rampant through
the system to combat glucose spikes, stored
fatty acids are released into the bloodstream
and filtered by liver thus creating ketones.
6 Reasons Why Weight Loss Stalls On The Ketogenic Diet.
By restricting carbohydrates, the body adapts
to a new fuel source as glucose is no longer
in abundance and instead opts for ketones.
Following a ketogenic diet isn’t simply about
foods and getting in the appropriate macronutrients.
And this is precisely why people complain
of weight loss stalling out and reaching a
plateau.
1.
Not in a State of Ketosis.
The entire foundation of the ketogenic way
of eating is based on maintaining a state
of ketosis.
Cheating and indulging “just this time” could
potentially throw the body out of ketosis.
Our bodies prefer glucose for fuel; it’s the
first choice.
If cheat meals or cheat days are allowed,
the body stop using ketones for fuel and switches
back over to glucose.
And even if the ketogenic diet is back in
full-force immediately after a sweet treat
or deep-fried fat-fest, it still takes 24
to 48 hours for ketone production to begin
again.
It’s just not worth it.
The most effective way to check for ketosis
is using a blood meter.
It’s an expensive route, but it works.
There are also urine strips, however these
are highly inaccurate and lead to many false
negatives.
It only measures the ketones remaining in
the urine, not the ketones already used for
fuel.
There is also a breath analyzer on the market,
however it is also not very reliable.
The easiest and least expensive alternative
is paying attention to symptoms.
Clear mental status, less of an appetite,
greater energy and strong-smelling urine.
2.
Eating Too Much or Not Enough.
Calories matter.
Macros matter more.
And keeping track of all intake matters most.
The macro ratio normally looks something like
this.
5% of daily calories from carbs, 10-20% from
protein and 75-80% from fat.
Carbs and protein each have 4 calories per
gram, while fat grams are more than double
at 9 calories.
There are a number of free apps for logging
daily intake.
Those who wish to reap the many rewards of
a keto diet should be diligent in keeping
track of their macros and minerals, as well
as water intake.
Rule of thumb for macros.
Carbs are a hard limit, protein is a target
and fat should be balanced.
If you go over a bit on protein, adjust carbs
or fat accordingly so your caloric intake
goal is achieved.
3.
Hidden Carbs.
These tricky suckers are everywhere and are
often the main culprit for weight loss stalls!
Read food labels and research the ingredients
if unsure about something listed.
Almost everything labeled “sugar-free” still
has a substitute sweetener.
Keto approved sweeteners.
Stevia, pure liquid sucralose, and erythritol.
Steer clear of anything else.
Low-fat dairy is riddled with hidden carbs.
The amount of carbs increases when the amount
of fat is lowered.
Yogurt, if not fermented, can be a carb-catastrophe.
Shredded cheese has potato or corn starch
added to keep it from clumping.
The less processed, the better to avoid a
sneak attack weight loss stall.
And finally, make sure to log seasonings and
spices when creating a meal.
Onion powder has approximately 5g of carbs
per tablespoon, and garlic powder even more
with 6g!
It would be awful to have a simple flavoring
drop-kick the body right out of ketosis!
4.
Time and Quantity of Meals.
While the body is in ketosis, we need to give
it time to actually use the fuel we are supplying
with each meal.
Keep meals at least four hours apart and have
no more than three meals a day.
If the schedule for meals is normally twice
a day, it’s okay to maintain that schedule
as long as the macros are met.
Snacking might also be an issue is weight
loss has stalled out.
5.
Exercise.
Assuming cardio workouts are going to get
the weight off faster is false.
If cardio is already part of the daily routine
prior to keto, go ahead and continue.
Adding weight-lifting or HIIT (high-intensity
interval training) to the routine will be
of more benefit than adding more cardio for
avoiding muscle loss.
Although, exercise is not necessary to lose
weight on the ketogenic diet.
6.
Fat Bombs and BPC.
There are several resources advocating fat
bombs and “Bullet Proof Coffee” claiming fat
burns fat or it takes the toxins out of coffee.
Completely false.
Fat does not burn fat, and frankly, the human
body doesn’t know the difference in table
fat versus stored fat.
If you ingest it, it’s going to get burned
prior to the body going to its own resources,
like stored fat, and thus ketone production
slows.
Have a balanced, keto-approved breakfast instead.
Try a couple of eggs cooked in butter and
half of an avocado with black coffee.
The ketogenic diet isn’t rocket science, but
there is a healthy amount of information to
be absorbed.
Don’t let it get over-whelming.
Once the routine starts and logging foods
becomes habit, it gets much easier.
Every human body is different and what works
for one might not work well for another.
Take the time to make adjustments and log
any changes.
Just don’t give up!
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