Keto Means
Keto Means
Photo: Dmitriy Ganin
After rapidly dropping pounds in the first weeks of the keto diet, your weight loss may begin to slow as your body adjusts to a lack of carbs. “It can be extremely demotivating to see rapid weight loss slow down, but this is the nature of the keto diet,” Weidner says.
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Read More »Africa Studio/Shutterstock You eat too many calories In the first few weeks of a keto diet, it’s not uncommon for you to drop several pounds quickly. That’s a great morale boost and incentive to keep going. However, you may soon find the scale stalling if you are not in ketosis and are eating too much. “Some people may experience a complete stall in weight loss, or perhaps even a slight regain of some of that initial weight loss,” says Wes Shoemaker, who runs the YouTube channel called Highfalutin’ Low Carb. “This is when it’s important to keep track of carbohydrate intake as well as caloric intake.” “Eating more than you need will make you gain weight,” Mancinelli says. “This is true even if you’re eating a ketogenic diet. A common mistake people make is they think if they switch to eating keto, all the fat will just melt away. That may happen—but it won’t if you consistently overeat.” Fix: Newcomers to keto who experience this transitional phase may give up, simply thinking that keto doesn’t work for them, Shoemaker says. “The best advice is to give it time. Carefully track your food intake, and more importantly weigh and measure your portion sizes,” he says. “Many of us have over-inflated ideas of what reasonable portion sizes look like.” Lesya89/Shutterstock You eat too few calories Seems like a contradiction, right? Just as eating past your daily limit can be a problem for your waistline, eating well below your daily range can be troublesome, too. “The other side of the calorie conundrum is the risk of eating too few calories,” Shoemaker says. “As we know, the ketogenic diet is fantastic at virtually eliminating the up and down see-saw of blood sugar crashes and their associated food cravings. After adjusting to the ketogenic way of eating, many people simply stop feeling hungry.” Indeed, intermittent fasting is popular among keto dieters. This extended period of time without food is thought to encourage greater fat burn. “The newfound stamina and willpower over food may lead them to stop consuming sufficient calories throughout the day,” Shoemaker says. “They simply aren’t hungry enough to eat, or perhaps forget to eat.” Fix: It’s important to calculate your caloric requirement and plan meals and snacks for every day that help you meet those goals. You should also keep these 15 things you need to know before starting the keto diet in mind.
Onions, shallots, leeks, and scallions contain quercetin, an anti-inflammatory antioxidant that limits the effects of inflammatory chemicals within...
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Because most cheeses have a low melting point, the cheese will begin to melt in your air fryer before it can get crispy outside but soft inside....
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Once you feel that you are ready, begin your 5 day water fast by abstaining from all food and caloric beverages for a full five days. Some people...
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Dirty Keto Foods Processed cheese. Sugar-free sodas and other drinks. Bunless fast-food burgers. Pre-packaged meats. Pork rinds. Bacon made with...
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Can eating less strengthen your heart? Research shows that fasting can help lower blood pressure, reduce cholesterol, control diabetes and reduce...
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Causes of a weight loss plateau on keto Plateauing is partly because your metabolism slows as you lose weight, meaning that you begin to burn fewer...
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