December 14, 2019
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  • 3:58 pm Food for Thought: Keto diet


Hello and welcome to the Munch For Wellness
channel.
In today’s video, you find out what causes
a keto plateau and what you can do to break
it for good.
But first, take a minute to subscribe to our
channel and hit the alert bell to be notified
of new videos which we add all week long.
Now, on to today’s topic, My KETO Weight Loss
is STALLED!
How To Break The Keto Plateau For Good!
If your weight loss efforts are at a stand-still
even though you have been on the ketogenic
diet and you thought that once in ketosis,
you would never stop losing weight, well,
think again.
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.
Here are 7 reasons why your weight loss has
stalled and you are in the dreaded, Keto Plateau
and what you can do to break it for good!
1 – Get Back Into A State of Ketosis.
The first thing to know is that ketosis is
a tricky state to maintain.
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
and throw you into a keto diet plateau.
Our bodies prefer glucose for fuel; it’s
the first choice.
If cheat meals or cheat days are allowed,
the body stops 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 24-48
hours for ketone production to begin again.
It’s just not worth it.
The only thing to do at this point is to check
for ketosis by using a reliable blood meter.
It’s an expensive route, but it is the most
reliable.
You can check the link below this video for
the one that we recommend.
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 do matter on the ketogenic diet.
While macros matter more,  keeping track
of all intake matters the 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
and/or fat accordingly so your caloric intake
goal is achieved.
3 – Watch For Hidden Carbs.
Those tricky carbohydrates 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 are Stevia, pure
liquid sucralose, and erythritol products
like Lakanto Monk Fruit Sweetener.
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 – It’s All In The Timing.
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 if weight
loss is not happening.
5 – Cardio Is Not Your Friend.
Assuming cardio workouts are going to get
the weight off faster is false.
If cardio is already part of the daily routine
prior to starting a keto diet, go ahead and
continue.
In truth, exercise is not necessary to lose
weight on the ketogenic diet; but adding weight-lifting
or H.I.I.T. (high-intensity interval training)
to the routine will be of more benefit than
adding more cardio for avoiding muscle loss.
6 – Fat Bombs Are Not The Bomb!
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.
7 – Beat the Stress.
The stress hormone cortisol can cause high
blood sugar levels and if you are constantly
stressed and constantly producing cortisol,
your body is not doing a good job of metabolism.
Although cortisol is not a direct reason why
you are in a keto plateau, poor metabolism
of glucose promotes a fat belly and when your
belly does not shrink, you feel as though
your weight loss efforts are stalling.
Make an effort to combat stress for the good
of your overall health.
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 and especially
don’t let it get you down if you find yourself
in a keto diet plateau.
It can be broken following these 7 tips to
get back into ketosis.
And for extra help, why not get this FREE
Keto Diet Cookbook, “Simply Tasty Ketogenic”
with 150 recipes for breakfast, lunch and
dinner.
You can get it at Keto Anytime.com and it
truly is absolutely FREE!

Randall Smitham

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