Keto Means
Keto Means
Photo: Kseniia Lopyreva
To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.
Keto Diet for Beginners Decrease carbs (but eat more veggies) Eating a very low carb diet is important to achieving ketosis, but low carb does not...
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Healthy Low-Protein Foods to Include Fruits: Apples, bananas, pears, peaches, berries, grapefruit, etc. Vegetables: Tomatoes, asparagus, peppers,...
Read More »The ketogenic diet is a high fat, low carb eating pattern that’s often used for weight loss. Although many dieters experience rapid weight loss shortly after starting this diet, plateaus — in which your weight stubbornly stays the same — are also common. This article examines the causes of a weight loss plateau on keto, alongside simple strategies to break it. Share on Pinterest Gonalo Barriga/Getty Images Causes of a weight loss plateau on keto Weight loss is not always a linear process. Experiencing plateaus — or periods when you don’t lose weight — is common on any diet, including on the keto diet. Plateauing is partly because your metabolism slows as you lose weight, meaning that you begin to burn fewer calories throughout the day ( 1 ). Plateauing may also signal the need to reevaluate your macronutrient ratio and consider tracking your intake more carefully. In particular, you may need to further restrict your intake of carbs and protein, which your body converts into glucose (sugar). Too much glucose may prevent you from entering ketosis — the desired metabolic state on the keto diet that causes your body to burn fat for fuel ( 2 ). Additionally, consuming too many calories from high fat foods may prevent you from achieving a calorie deficit, which can hinder weight loss. Several other factors may also contribute to weight loss plateaus, including your exercise routine, stress levels, sleep schedule, and medical history ( 3 , 4 , 5 ). Keep in mind that although plateaus are common on the keto diet, you may want to consult your healthcare provider if a plateau is accompanied by other persistent adverse symptoms, such as headaches, fatigue, constipation, or nausea. While these symptoms — often called the keto flu — are common when first transitioning to this diet, they should typically resolve within a few days or weeks ( 2 ). summary Weight loss plateaus on the keto diet may be due to changes in your metabolism, as well as your diet and lifestyle. Other measures of keto progress Even if the number on the scale isn’t moving, you might still be losing weight or body fat. That’s because many factors cause minor fluctuations in body weight, including what you eat or drink during the day, what you’re wearing, and whether your body is retaining extra water. For this reason, it’s important to look at overall trends in your weight rather than focusing on a single number each day. There are also plenty of other ways to monitor your progress aside from weighing yourself. These include non-scale victories (NSVs), which are signs that you may be improving your health and achieving weight loss even when the scale doesn’t budge. For example, the fit of your clothes becoming a bit looser is a common NSV. Increased energy levels, improved mood, and enhanced attention levels are also markers of improvement. Furthermore, you may want to consider measuring your waist-to-hip ratio or body fat percentage using a tape measure, body fat scale, or skin-fold test. Changes in your blood sugar, blood pressure, or cholesterol levels may likewise help determine whether you’re on the right track. summary Even if you hit a weight loss plateau on the keto diet, there are several other signs of progress to consider.
One of many essential healthy oatmeal tips: Keep portion size in mind. One cup of cooked oatmeal is a healthy serving size, says Jessica Crandall...
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The keto — or ketogenic — diet is popular but unsustainable for many people. It involves eating high fat and low-carb foods, with the aim of...
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DRIED HERBS & SPICES The lowest-carb options include thyme, basil, coriander, tarragon, mint, cinnamon, and ginger. Oregano, paprika, cumin, and...
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to two pounds The keto diet changes the way your metabolism works by encouraging it to use ketone bodies instead of glucose for energy production....
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The persimmon has many nicknames: “The Apple of the Orient,” “The Fruit of the Gods,” “Jove's Fire,” “Nature's Candy” and more. This fruit...
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It makes sense that if you're soaking oats to rid them of phytic acid, you would need to discard the soaking water; however, this process is...
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