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Episode 6: Keto Plateau
June 5, 2019
EPISODE TIP
Need a quick way to help overcome a plateau? Some find intermittent fasting works.
On today's podcast
- A look back on the week: Chinese food & crab cakes
- See below for a list of my favorite Keto foods
- Questions: How do you smash through a Keto plateau?
A look back on the week
I had a guest in town over the weekend and they suggested we eat Chinese food, which can be difficult for the Keto Diet. Low carb options are not always available, so I did my best with ordering and ordered grilled chicken w/garlic sauce and some red hot peppers. Although I didn't have any of the rice, I could definitely taste the sugar in the sauce. The next morning, I did have an increase on the scale due to the water retention from the sugar.
I also traveled to Annapolis, MD for a meeting and spent 2 days there. I ended up meeting up with a friend who took me out for crab cakes to one of his favorite places. There wasn't a lot of breading on the crab cakes, but there was some. So, I'm not really sure about the total amount of carbs I consumed from that meal.
When I returned home, I immediately got back on track with the Keto diet by consuming less than 20 grams of carbohydrates. It's important to remember to get back on track when these things happen.
My favorite Keto foods
How do you smash through a Keto plateau?
If you've ever tried losing weight, you probably have come across a plateau. Plateaus are a cease in weight loss caused by a biological set point regardless of your best efforts. You'll lose a certain amount of pounds on your journey, but your body begins to stall and weight loss stops. This is due to your body working hard to keep you from going below your particular set point or plateau.
Some experience these frustrating plateaus because they have already lost the amount of weight that they need to. So, basically you have reached your weight loss goal and your body is at the weight it needs to be at. If that's not the case, there are a few strategies to help break through a plateau.
The first is to really watch your calories. If you go below a certain calorie point, your body will respond by losing weight. It's really important to be honest about your calories and begin tracking. A short period of calorie restriction should help break through a plateau.
Another form of calorie restriction, intermittent fasting is another way to break through a plateau, specifically a 24 hour fast. I have found this to be a surefire way to get through a plateau. Be careful to not use exercise to break through a plateau as it's best to go back to tracking your calories and diet.
An extreme form of carbohydrate restriction, such as the egg diet is another great way to bust through a plateau. During an egg fast, you consume eggs in any form along with a tablespoon of fat (such as butter) per egg. There is no limit to the amount of eggs consumed and this extreme restriction of carbohydrates allows for weight loss.
Our society is full of unhealthy foods so It's important to stay positive and not give up. Keep your long term goals in perspective and be kind to yourself. Obesity is a disease that's working against you so don't dwell on mistakes and keep a positive attitude.
A look back on the week: Work, Concert and Dining Out, Product Review: Alexia Cauliflower Risotto, Questions: Carb Cravings, Why You Get Them & How To Stop Them
On this week's podcast: A look back on the week: Getting back on track: carnivore diet, Product Review: Catalina Crunch Cereal and Questions: Why do I recommend 30 grams or more protein per meal?
In theory, if you follow a well-balanced, varied diet eating the keto way, you should be able to get all the vitamins and nutrients your body needs from your food. In reality, with hectic schedules, social and family commitments, and society's fast-paced lifestyles, you may not be able to get everything you need from the food you eat simply due to lack of time to shop and prepare the right foods. We are going to take a look at a comprehensive list of supplements that people who follow the keto lifestyle may find helpful to balance their diet to ensure they are getting all the nutrients their bodies need to stay healthy and strong. We will break down each supplement and discuss what benefits there are to taking them regularly and what they do for the body. Please take note that although we are listing 13 different supplements, not everyone needs all of them. It is not necessary to run out and stock up on a dozen different supplements. You may only need one or two. We suggest you evaluate the list and determine which ones address health concerns you have for yourself and which ones may help with physical issues you are currently experiencing.
We are going to look at the top 10 mistakes that people make when they are attempting to lose weight on the Keto diet.
Both the Keto Diet and Atkins Diet focus on reducing carbs and changing the way you eat so that your body will start to burn off all of the excess fat it has stored in your body. Curious to learn more about the Keto Diet and Atkins Diet? Read on as we take a deeper look at each.
It is very possible to follow a keto diet if you are a vegetarian and here's how you do it.
Peanut butter is a food that many keto followers want to know whether or not it is keto-approved. This post will answer all of your questions.
The keto diet is a very popular lifestyle that is well-known for helping followers lose weight and maintain a healthy lifestyle. It has also gained a reputation for its very strict dietary requirements. This leaves many concerned that they will no longer be able to indulge their sweet tooth or enjoy a treat from time-to-time. This is not the case. You've probably seen or even had fat bombs, yet many people may not really understand what they are. However, for those on the keto diet, they are an excellent way to maintain your lifestyle while treating yourself at the same time! This is your guide to fat bombs, the keto diet, and common pitfalls to avoid!
Having the correct ingredients on hand to cook any delicious Keto meal is essential for staying with and enjoying your Keto diet. The following are low-carb essentials to keep in your pantry.
