How can you get unstuck? First we have to understand metabolic flexibility vs. metabolic inflexibility.
Metabolic flexibility is your body’s capacity to adapt to different fuels. Only a very few people have metabolic flexibility and are able to easily go back and forth between high and low carb.
Metabolic inflexibility makes switching from a high carb diet to a low carb diet challenging. The switching back and forth between high carb and low carb diets causes your metabolism to slow down.
Anyone with metabolic inflexibility and will need to try a different approach. You will have to consistently keep insulin levels down, which means no cheat meals or snacks. If you cannot be consistent you actually slow your metabolism. It will take time to adapt to keto.
What causes metabolic inflexibility?
• History of insulin elevation over time
• Yo-yo dieting
• Poor sleep
History of insulin elevation over time: Metabolic inflexible develops over time from insulin elevation. Insulin is the main thing that determines what type of fuel you are going to burn. If the insulin goes up you are not going to burn fat you are going to burn sugar. If the insulin goes down you will burn fat.
Why, because insulin gets damaged as you stimulate it over time by consuming a lot of carbs and also by eating frequently, as a result you start developing insulin resistance.
Insulin resistance is behind a slow metabolism and a stuck set-point. Where no matter what you do you cannot seem to get below a certain weight.
Yo-yo dieting: Being stuck on a set-point comes from yo-yo dieting especially if you are doing a low calorie high carb low fat diet.
Stress:Stress will ruin insulin resistance.
Pregnancy: This hormone change can affect insulin resistance. Many women who become pregnant, have the baby and find that that is the point where the metabolism has slowed down.
Sleep: Lack of sleep, for example, you are working third shift for many years that can greatly affect your metabolism.
Overtraining:Dr. Berg had a patient who was exercising six hours a day, seven days a week. That is overtraining and she wondered why she could not lose weight there is no chance of recovering from that. The body is constantly inflamed.
Inflammation: If you have inflammation in the body that can create insulin resistance.
The best ways to get a consistent reduction of insulin are:
• Intermittent fasting
Gaining metabolic flexibility can take a lot of time. It can take years of healthy lifestyle choices to speed up your metabolism.
If you are lucky enough not to have to go through a lot of the listed stressors you may have metabolic flexibility and you can go back and forth and back and forth between high and low carb.
If you are like most people and you have metabolic inflexibility, you are going to have to try a different approach. You cannot have a cheat day without affecting your insulin resistance. You are going to have to be consistent, consistently keeping the insulin normalized through doing healthy keto and intermittent fasting.
Exercise consistently and allow enough time to fully recover. Making sure that your nutrients in the food are at a high level.
It takes some time to correct insulin resistance – months possibly even a few years. Achieving metabolic flexibility will not happen in 3-4 weeks.
This blog has been condensed from the Dr. Berg video: Metabolic Flexibility Vs. Metabolic Inflexibility https://www.facebook.com/watch/?ref=saved&v=366442174667308
Dr. Berg is a chiropractor, who specializes in Healthy Keto & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals.He has taught students nutrition as an adjunct professor at Howard University.
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