You are on the Ketogenic plan and you lose a lot of weight at first, but it is slowing down. So Frustrating. You think about quitting but you will loose all the benefits – looking better, feeling better in your clothes, no cravings, no hunger and more energy.
On the TV show, The Biggest Loser, these people worked out about eight hours a day, they reduced their calories and they eventually lost the weight.
Do they gain the weight back? Yes, almost all of them do. Why? Because losing weight is not a normal for the body. It is anti-survival. Your body has evolved to store the energy as fat and hold on to it in times of famine.
You know this is true because it is much easier to gain weight than it is to lose weight.
When you go on a low-calorie diet, your metabolism will adjust and it will start slowing down. It will eventually create a set point – a weight that it’s almost impossible to bust through.
For example, you are on the Keto program and you get to 180 or 170 pounds and you just can’t seem to get below no matter what you do. What stops you from busting through that Plateau or set point? It is high levels of insulin.
Too much insulin prevents fat burning. Usually what comes along with it is insulin resistance. It is the combination of insulin resistance and excessive insulin that is behind this set point.
The big question is – does Keto slow your metabolism like other diets?
Dr. Berg explains why you may have stalled. To loose weight, you need to lower your insulin to a healthy level. To do so you need to eat two times a day. Eat enough fat so you can maintain hunger between meals. No Snacks.
Every time you eat you spike insulin. As a result the person has a high level of insulin in their blood even in a fasting state. When tested the blood sugars usually are normal because the high levels of insulin will keep the blood sugars down right so it won’t go up but they have severe insulin resistance.
The goal is to get healthy insulin.
Commit To Both:
If you do keto without Intermittent Fasting it won’t work.
It you do Intermittent Fasting (eating 2 meals a day) without keto it won’t work.
CARB MANAGER is the most comprehensive and easiest-to-use net and total carb counter.
But that’s not all. Keep a daily log of nutrition and fitness, use the calculator to set your net macros and weight loss goals, and get detailed nutrition information about your logged data when you need it. Use the app to visualize your macros every day to stay on track.
This is very important especially if you have a slow metabolism. When your carbs are low, fat-burning will start. Please see the quote below.
“When glucose concentration is low, insulin secretion is suppressed and fat is utilized almost exclusively for energy everywhere except in the brain.” Quote from, Guyton and Hall Textbook of Medical Physiology, 2015.
2. No snacking between meals.
Do intermittent fasting. Don’t eat when you are not hungry. If you have low blood sugars from hyperglycaemia or insulin resistance that is an indication that you needed add more fat to your last meal.
Insulin resistance is when the cell or the liver becomes low with insulin there’s a feedback loop that’s going to tell the pancreas to make more insulin so even when you’re not eating sugar your insulin is going to be high if you have insulin resistance.
3. Keep your vegetables on the high end.
If will not work with out a lot of vegetable. You will need the fiber for the gut and the nutrients or you will strain your liver. You need the vitamins and potassium to help you do keto. The fiber will benefit your gut.
4. Hidden carbs.
Alcohol will stop weight loss. Fruit, such as apples, will bump you out of ketosis, but a few berries are okay.
Stress will trigger cortisol that causes all 6 fat burning hormones to shut down. Figure out what is stressing you and make changes to reduce stress. If you can’t avoid the stress, go on long walks for an hour and half to de-stress.
Adding another hour of sleep could be the difference between losing and not losing. A short nap will help.
7. Other health problems.
The goal of Healthy Keto is get healthy to loose weight, not to loose weight to get rid of the health problems.
Dr. Berg has videos on how to improve these other health problems.
Thyroid function. You may need to add selenium or iodine.
Problems with your menstruation cycles will hormonally block weight loss.
Inflammation conditions such arthritis, fibre myalgia among others will block weight loss. Dr. Berg has techniques on how to get ride of inflammation.
Intermittent Fasting will help with these health problems.
Some need to enhance their diet with more minerals, like potassium, manganese, trace minerals and B-vitamins.
9. Adding exercise.
Work up to it. Do not over train.Long recovery. The goal is to do a whole body high intensity, short duration, not very frequent with lots of rest is best to maximize the weight loss effect. Dr. Berg recommends 1 or 2 workouts per week and long walks on off days.
This blogger follows the principals of exercise recommended by Dr. Doug McGuff. He recommends a 15-minute work out and a rest for 7 to 10 days to recover.
Dr. McGuff’s Bio: Throughout his career Dr. McGuff maintained his interest in high intensity exercise. Doug opened Ultimate Exercise in November, 1997, where he and his instructors continue to explore the limits of exercise through their personal training of clients.
In addition to his work at Ultimate Exercise, Dr. McGuff is a full-time practicing emergency physician who lives in Seneca, South Carolina. http://www.drmcguff.com/train/
This Blogger has posted several posts on exercise. Here are two examples of high intensity workouts.
Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.
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