Introduction Of Why You’re Not Losing Weight on Keto & How to FIX
Why You’re Not Losing Weight on Keto & How to FIX. It was a metabolic ward study which means I was inpatient for 28 days so what they did is they had subjects consume a low-carb diet for two weeks and another group consumes a low-fat diet high carbohydrate diet for two weeks and then they swapped so it was a 28-day study where they flip-flopped right so the results it’s a pretty concrete study that tells us a lot so at the end of these 28 days these were the results, okay the low-fat diet group ended up consuming approximately 689 calories less than the keto group.
What causes you to not lose weight on keto?
What the heck so much for keto being appetite-suppressing right well hear me out on this because then during the second week on average the ketogenic diet group reduced their calories an additional 312 calories on average from the first week what does this tell us well it does tell us that as you get deeper into ketosis you start getting a little bit of an appetite suppressing effect but it’s not telling us the whole picture that we need to focus on what we saw out of this was something very interesting with food density and food mass you see.
The low-fat group on average consumed 2 140 grams of overall food mass like if you were to take all their food put it on a scale and weigh it they ate 2 140 grams of food total whereas the keto group only ate 1 473 grams of total food that’s like seven-eight hundred cal are like grams less in terms of weight of the food so the actual volume of food was significantly less in the keto group but the energy density was so high in the keto group their calories were higher what does this tell us this tells us the biggest problem that.
We face with keto and why people don’t lose weight is they think they are eating less than they are because you did get full faster gram to actual like a gram of weight to actual calorie you’re consuming less on keto because the fats are satiating they are indeed and I have some evidence to demonstrate how that works okay but the biggest problem is we are eating so much volume that we’re triggering a problem so what we need to do is reevaluate how we do our keto diet a little bit to be able to get more out of keto and be able to eat less of the energy-dense foods when you look at most of the ketogenic studies you find that there is a lot of evidence demonstrating.
What causes you to not lose weight on keto?
That the ketogenic diet blunts hunger and it can do this in a multitude of ways, okay and I’m going to explain that in a minute but I think the first thing we need to focus on is how do we keep you satiated number one increase the protein we need to increase the protein so that that is making up more of our overall calories there are four calories per gram of protein nine calories per gram of fat do the math you’ll be able to fill yourself up to more while also still getting the benefit of ketones I want to recommend a company down below called the good bar if you want a bar that works well on keto that is an appetite suppressing at least in my opinion try.
The good bar okay there are no sugar alcohols in it at all it is straight-up like coconut mass coconut butter pea protein so rich in protein monk fruit doesn’t have any sugar alcohol some flavors have some erythritol but a lot of the flavors do not I mentioned them when I was doing an Aldi haul video and I found them and I was like jumping over the moon because I found them and I just had never seen it before and they reached out and said hey can we do some videos on your channel and get the word out a little bit more so here we are so they’re a sponsor this channel but good is amazing like their flavors are unreal like mint chip all this stuff is so good.
YOU CAN ALSO READ
So I’m not kidding you have to have to try this bar but we have something super cool that we’ve never done before we’re going to give away 10 variety packs of the good bar what you need to do is you need to comment down below and comment why you love this channel and say I want to win the good loving bar okay that’s all you got to do within the comment section I’m going to pick 10 winners out of that okay additionally there is a 20 off coupon 20 off link down below in the description okay you’re going to use the code organic 20. you can save 20 off good love and bar you seriously have to try them out but then the coolest thing is.
Can you be in ketosis without losing weight?
If you try them out then you are going to email a proof of purchase you don’t have to do this but email a proof of purchase to the email address that’s on the screen right now okay email your proof of purchase to that email address okay and I’m gonna pick one winner out of that group to have a 30-minute Skype coaching session with me okay so 10 winners win the variety pack everyone gets a 20 off discount using that code down below so make sure you check them out and if you do try them out send your proof of purchase to that email and we’ll pick one winner to do a 30-minute Skype call with me so make sure you check them out down below well.
What’s kind of interesting is when we look at a study that was published in the American journal clinical nutrition that compared a lower carbohydrate diet high protein with a moderate carbohydrate diet that was high protein they found that when said at ad libitum could eat as much as they want the keto group ate significantly less and lost more weight than the moderate carbohydrate group so it’s kind of interesting it all depends on the setting it all depends on how high you drive our ketone levels up so when you’re putting people in a situation where they actually just can eat as much as they want generally speaking keto people don’t eat as much because.
They feel more satiated and part of it has to do with the reduction of something called so allows the hypothalamus to be a little bit more sensitive it’s a kind of a downstream receptor of insulin and leptin meaning it is making it like this it makes it so that when you do eat the response that you get in terms of hunger the response that you get in terms of satiety and things like that are much more pronounced because that is receiving the signal better additionally keto plays a big role in ghrelin there’s a study that’s published in the European journal clinical nutrition and this demonstrated that.
Why am I putting weight back on with keto?
The weight loss induced increase in ghrelin normally when you lose weight when you’re going through weight loss you have an increase in the hunger hormone ended up suppressed by the ketogenic diet so ketones seem to suppress ghrelin so there’s a lot of evidence that shows that being in ketosis makes you less hungry it’s just we run into the problem of the food density being just calorie density being so high so the calorie density is sort of for lack of a better term overshadowing the fact that we are less hungry we legitimately are less hungry on keto ketones do provide us with that benefit but a macadamia nut is so rich in fat it’s going to shoot us over.
That is one nut right so what we need to do is we need to again shift what we eat i mentioned the protein but you also need to be consuming long-chain fats as much as you can long-chain fats are going to be not medium-chain triglycerides although those are good too I’m not saying they’re not but consume lots of long-chain fats that means like the olive oils the avocado oils whatever what fish oils any kind of long-chain fat because what that can do is that increases something called cholecystokinin cck which is sort of a downstream signal again after digestion okay so once you consume food you have an increase in cck that signals the brain says hey we can go ahead and start digestion stop the eating.