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- There are seven main reasons why you do not lose weight in keto, despite all your efforts.
- You are not really in ketosis. Ketosis is the state in which your body is when it burns fat to get fuel instead of carbohydrates. Learn if you have ketosis and why these urine strips are not as revealing as you think.
- You eat too much in general. Fat has more calories, gram per gram, than protein or carbohydrates. So, you may be eating a lot more calories than before. Get information on caloric requirements as well as on the ideal keto macronutrient ranges.
- You do not eat enough. Severely limiting your calories slows down your metabolism and slows down your progress.
- You eat too much protein. The keto diet is a moderately protein diet. Therefore, expect 20 to 25% of calories from protein. Learn why too much protein can help you get rid of ketosis.
- You eat too much carbohydrate. 20 to 50 carbs a day is typical of the keto diet. Get advice on potential sources of carbohydrates in your meal plan.
- You are intolerant or allergic to something you eat. The most common food allergies are milk, eggs, peanuts, nuts, wheat, soy, fish and shellfish. Food allergies and intolerances can cause inflammation that can lead to weight gain.
- You are resistant to leptin. Leptin resistance is triggered by irregular sleep, stress, overeating and caloric restriction. Fortunately, you can reset your leptin sensitivity with the tips below.
Despite all your efforts, you do not lose weight in keto. Maybe you have reached a plateau or even gained weight. Not a lost thumb. Not a lost book. You have ceto crashed. Now you are confused. You have so much hope for keto. Now what?
You've probably heard that one high-fat, low-carb keto can melt fat. Because it contains virtually no carbohydrates, a ketogenic diet forces your body to burn fat instead of glucose as fuel. Ketosis is the state in which your body enters when your liver effectively breaks down fat into ketones for use as energy. Without your body does not have all the ups and downs that lead to feelings of hunger, energy collisions and cravings. Instead, your blood sugar remains stable. Your body also loses excess weight – quickly.
Download the free Keto Beginner's Recipe Cookbook and 7-Day Meal Plan
And yet, it does not work for you. Here are the top seven reasons you do not lose weight with the keto. This ceto troubleshooting guide highlights the potential pitfalls of diet, as well as what you can do to solve these problems in order to lose weight and feel great.
Reason no. 1: After all, you are not ketosis
According to Wellness Education Specialist Nare Davoodi, RD, ketosis can be tricky to get when you're just starting out. "Many people think they are in ketosis after following the keto diet for a few weeks. Although what happens often, they do not calculate their consumption properly, "she explains.
How to enter the ketosis
To achieve ketosis, you need to monitor your macronutrient intake – the amount of protein, fat, and carbohydrate you eat each day. Although caloric intake does not affect ketosis, you may lose weight (more on this later).
The amount of carbohydrates you can eat during your stay in ketosis varies from one person to the other. If you follow a strict ketogenic diet, your carbohydrate intake will be lower (about 20 grams) than if you follow a cyclic ketogenic diet like the Bulletproof diet, where you take a carbohydrate day a week. The addition of intermittent fasting to your keto diet will also allow you to eat more carbohydrates and stay in ketosis.
Related: Why keto is more effective with intermittent fasting
Although keto-carbohydrate calculators are only a rough guide, they can be helpful in determining where to start. As part of a Bulletproof keto diet, try eating less than 50 grams of carbs a day and eat them only at dinner. Strict regular keto diets generally do not recommend more than 20 to 30 net carbs (total carbohydrates minus fiber) per day. Learn more about how find your ideal carbohydrate intake here.
How to tell if you are in ketosis
In case of ketosis, your liver produces large amounts of ketones to provide energy to the brain and body. One way to determine if you are in ketosis is to measure the presence of ketones in your bloodstream. There are many ways to test ketones, although some are more accurate than others.
Urine strips or sticks: Ketone urine strips indicate the amount of ketone on a color grading scale. Urine tests are affordable and easy to use. However, beware of inaccurate results. Urine tests only monitor the remains of unused ketone bodies in your body. This is why the strips will be darker, indicating more ketones, when you are new to your diet. When you adapt to ketosis, your body uses more ketones. As a result, fewer ketones will be expelled through the urine. Being well hydrated can also run tests.
Ketone breathing: The breath analysis method, where you blow in a meter, measures the acetone levels in the breath. Acetones are one of three types of soluble ketone molecules in water; and in this type of test, the more you have, the more you are affected by ketosis. Breathalysers are more accurate than urine strips to determine if you are in ketosis or not.
Blood metersAccording to Bulletproof founder, Dave Asprey, is the most accurate way to assess your ketosis level. Prick your finger, run blood and get a ketone reading in your blood. The disadvantage is that these counters and these strips are expensive.
If you do not want to follow the test path, use these signs of ketosis:
- Fragrant metallic or fragrant breath, also called "keto breath"
- More energy and increased concentration
- Less hunger or sugar cravings
Professional advice: Start ketosis with one or two teaspoons of MCT oil, such as Bulletproof Brain Octane Oil. MCT oils are medium chain triglyceride fats that completely bypass the lymphatic system and are uniquely absorbed by the liver in the same way as carbohydrates. In the liver, they are quickly converted into ketones, so they will propel you to ketosis much faster. In addition, MCT oil helps you burn fat and gives you much more energy and concentration, which is especially useful when you adapt to the keto.
Buy now: buy MCT oils in the Bulletproof store
reason no. 2: You eat too much
To lose weight with the keto diet, you must always watch your calories. You do not necessarily have to cut them, but you can not become wild pork and eat three times more than you used to eat. Too much food and you will not lose weight on the keto diet. Do not forget that lipids are twice as many calories per gram as protein or carbohydrates. So it's a good idea to follow what you eat in a diet app like MyFitnessPal while you start.
"If a patient asks for a keto, I calculate their basic caloric needs to maintain their body and lifestyle," says Davoodi. "It's a myth that everyone can eat the same amount and not be affected differently. (All factors considered), it is true that a person of 200 pounds and a person of 150 pounds should not eat the same amount. "
As you lose weight, you no longer need all the calories to support you, says Davoodi. "It's helpful to reevaluate your needs after every 10 to 15 pounds loss. Otherwise, you may reach a plateau. "
Professional advice: Although calories matter, your ratio of macronutrients (carbohydrates, fats and proteins) is paramount. Aim for 5% of calories from carbohydrates, 20% of protein and 75% of fat. Davoodi adds that it's especially important to drink plenty of water to eliminate fats in a high-fat diet like keto.
Reason no. 3: You do not eat enough
If you cut calories excessively, your body thinks it is in starvation mode. That's why very low calorie diets stop working. Your metabolic rate decreases to protect normal organs and bodily functions. Likewise, in a conservation effort, your body slows down due to insufficient energy levels or excessive exercise.(1)
So, even though you thought you were reaching your weight loss goals by eating a lot less, you could be preparing for failure. Your body needs the right amount of high quality food in the right proportions to achieve a healthy weight. And contrary to popular belief, calorie quality counts more than quantity. Focus on your macronutrient goals (high fat, moderate protein and low carbohydrate) and the consumption of whole nutrient-rich foods – and not just bacon and butter.
Pro Tip: Use a food calculator to estimate how many calories your body needs to lose a pound a week and stick to that range. Reach your macro goals by eating high quality keto fats such as coconut oil, avocados, grass fed meats and pasture eggs.
Reason no. 4: You eat too much protein
It is often misunderstood that the keto diet is a high protein diet. It is a moderately protein diet in which about 20% of your calories comes from protein. According to Davoodi, too much protein can actually make you lose ketosis through a process called gluconeogenesis, in which your body converts protein into excess sugar (carbohydrates!). Your body will reach glucose first and will not burn fat anymore.
On the keto diet, you want to eat moderate amounts of complete proteins, which contain significant amounts of the eight essential amino acids. Meat, fish and eggs are complete sources of protein. Incomplete proteins in nuts, vegetables and starches are useful, but they are not enough on their own.
Pro tip: Calculate your protein needs carefully, advises Davoodi. Too much and you will not stay in the ketosis; too little and you will lose muscle. Here is a quick guide: calculate your ideal protein intake
How much protein to maintain weight
A good starting point is 0.4 grams of protein for each pound weighed. A 120-pound woman, for example, would eat 48 grams of protein per day (120 x 0.4 = 48).
If you are healthy and sedentary, this should be enough to protect you. In fact, according to some studies, 0.4 to 0.5 grams per pound are enough to maintain lean muscle for those who work. (2) At this level, you probably will not gain muscle, but you will not lose it either. Note that it's a lot less protein than many diets recommend.
How much protein to build muscle
If you work regularly, go for about 0.8 grams of protein per pound of body weight. The reconstruction of torn muscles requires a lot of amino acids. You want to provide your body with a lot of raw material to develop.
Again, you do not need to do too much. A study of people doing high-intensity weight training 90 minutes a day, six days a week, found that they did not get food above 0.75 grams of protein per pound. (3) In addition, a 2011 protein study of optimal protein athletes and bodybuilders indicated 0.82 grams per pound as the ideal amount for bodybuilding.(4)
How much protein to burn fat
If you are looking to lose weight, an increase in protein will help you. Studies suggest keeping proteins between 20% and 30% of your daily caloric intake to help you burn fat.(5) (6) (seven) A good rule for entering this range is about 1 gram of protein for every pound you weigh.
How it works? Protein is full, which means you'll feel fuller, faster.(8) It also increases thermogenesis, which means that you will burn more fat if you absorb larger amounts of protein.(9)
If you are starting to crave sugar, reduce your protein slightly. You need glucose to break down protein and you do not need cravings to reach your goals.
How much protein to speed up recovery
When you are injured, your body uses more protein to rebuild damaged tissue. The amino acids glycine, proline and hydroxyproline accelerate wound healing and contribute to the breakdown of joints, bones and tissues.(ten) (11) (12) Collagen is rich in three. To get back on your feet faster, aim 1 gram of protein per kilogram of body weight per day in totalwith about 30 grams of hydrolysed collagen.
This is a starting point. You need to consider your own biology and lifestyle to determine your protein needs. With a few experiences, you can focus on what works for you.
Reason no. 5: You eat too much carbohydrate
Carbohydrates can be difficult to keto, especially because they are hidden in many unexpected foods like cruciferous vegetables, green beans, dairy products and nuts. Because these are all keto-friendly foods, eat them moderately.
Another common misconception: misjudging how much carbohydrate you eat in general. It can be difficult to determine exactly how much food is equivalent to 20-50 carbohydrates a day, which is typical of the keto diet. You can also calculate the number of carbs contained in each food with the help of a food tracking application. Learn more about best keto diet trackers here.
To keep your carbohydrates under control:
- First fill up with low-carb vegetables such as leafy greens, cucumbers, asparagus, avocados and zucchini – they should fill your plate with every meal.
- Pay attention to high carbohydrate vegetables such as broccoli, Brussels sprouts, cabbage and cauliflower.
- Reserve keto-friendly fruits, such as berries, for casual dessert.
- Focus on fat-rich proteins. Pair an egg, grass-fed burger or wild salmon with a green salad and avocado for a hearty and hearty meal.
Also take note of sugar alcohols such as sorbitol, mannitol, xylitol and isomalt. Sugar alcohols are derived from plant products (fruits and berries), although their carbohydrates are only modified by the chemical treatment.
Although sugar alcohols provide fewer calories than table sugar, people often consume too much because they are labeled as "sugar-free" or "no-sugar" foods. This is a problem because they can still raise blood sugar because of their carbohydrate content. You must always consider this in your diet. (13) It is best to use erythritol because it does not cause blood sugar or insulin spikes. Learn more about alternative sweeteners.
Pro tip: Until you can identify the number of carbohydrates in each food, use an application like MyFitnessPal. You will be able to know how many carbs each food contains and track your daily macros.
Related: The pitfalls of the Keto diet and Why cycling in carbohydrates is it better?
Reason no. 6: You are intolerant or allergic to something you eat
About 15 million Americans have food allergies.(14) The most common food allergies are milk, eggs, peanuts, nuts, wheat, soy, fish and shellfish.
Although food allergies are serious business, food intolerances can also hurt you. Although they are not life threatening, food intolerances cause intestinal imbalances leading to inflammation, which can affect the number you see on the scale.
Pro tip: Consult your doctor to find out if you are allergic or intolerant to a particular food. A nutritionist can analyze your blood and recommend the following steps, such as an elimination diet, in which you eliminate all suspicious foods, then you reintroduce them slowly to see how you react.
Reason no. 7: You have resistance to leptin
You have a hormone "Stop eating!" Which plays a key role in managing your hunger and weight, called leptin. It curbs hunger by sending a signal to the brain when your body's energy needs are met.(15) (16)
If you have leptin resistance, the "I'm full!" Signals are not transmitted correctly across the blood-brain barrier. Leptin resistance is triggered by irregular sleep, stress, overeating and caloric restriction.(17)
Leptin resistance can also affect your thyroid, which secretes hormones that influence metabolism, growth, and development. The amount of leptin available in your brain has a major influence on the number of thyroid hormones released into the body. Leptin resistance can affect thyroid function, resulting in slower metabolism and blocked weight loss.(18) (19)
Pro tip: Studies suggest that you can manage leptin levels by have good sleep habits and reduce the sugar and foods rich in lectins.(20) (21) (22)
How to boost your keto results
Make these simple adjustments so you can get the most out of your keto diet.
Try intermittent fasting to speed up weight loss
Intermittent fasting is not a requirement of the keto diet, but it is a powerful way to help your body create these precious ketones.
With intermittent fastingyou consume all of your daily calories in a short time, usually 6 to 8 hours, and quickly for the remaining 14 to 16 hours. Fasting drains your body of its glucose stores. So you go to burning fat to spend energy, that is, ketosis.
In a study conducted in 2014, adult mice consuming all their food in a period of 9 to 12 hours gained less weight and had less body fat than mice who ate as they pleased.(23)
This is the reason why you skip breakfast most days with the Bulletproof diet. Fortunately, there is a hack to keep hunger at bay.
Drink Bulletproof coffee
When you drink Bulletproof coffee instead of lunch, you stay in ketosis without the feeling of distracting hunger. Instead of milk or sugar, each cup contains butter nourished with the herb and Cerebral octane oil (C8 MCT oil). These smart fats keep you satiated for hours and Brain Octane oil elevates ketones four times more effectively than coconut oil. This means that you can make your morning run without feeling caught off guard.(24) Get the official Bulletproof coffee recipe here
Practice of cyclic ketosis
On the standard keto diet, you eat very little carbohydrate (less than 50 grams of carbs a day) all the time. But limiting carbs for a long time can create problems such as fatigue, thyroid problems, insomnia and dry eyes.(25) (26) Your body needs carbohydrates to work at its best.
In the anti-balls diet, you follow a cyclic ketosis and eat more carbohydrates one day of the week (called carbohydrate consumption day). The other six days are identical to the standard keto diet. By periodically increasing your carbohydrate intake, you satisfy carbohydrate cravings, support your sleep and keep the weight off. Be sure to eat clean carbohydrates such as squash, sweet potatoes, berries and carrots.
You can learn more about the benefits of cycling in carbs and how to do it here.
Add MCT oil to your coffee and your food
The use of a high quality MCT oil, such as Brain Octane oil, throughout the day, in your coffee or on your salad and vegetables, increases ketone levels. A ketone level in the blood of 0.5 is enough to suppress the appetite.(27) Learn more about How MCT Oil and Keto work together to boost your results.
Check the quality of your greases
Keto is a high fat diet, but you want to make sure you are consuming good quality fats.
There are different types of fats in foods, and some are more anti-inflammatory and stable than others. In general, you want to eat foods high in saturated fat, monounsaturated fats and some polyunsaturated fats – think beef and lamb fed on grass, wild oily fish, fatty butter, butter nourished with grass, avocados, mustard oils and grazing eggs.
Avoid vegetable oils and trans fats (found in fried foods, candies, stick margarine and packaged bakery products), which can contribute to diet-induced inflammation.(28). Learn more about dietary fat.
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