If you are not losing weight on Keto you can implement these strategies to start losing weight now.
1. Count Net Carbs-Not Calories or Macros
A lot of people spend time counting macros and calories when they start a Keto Diet. This is a waste of time. The Keto diet works because you are reducing insulin, the hunger hormone. Insulin cause you to store fat and makes you hungry. When you reduce insulin, by lowering carbs, your body releases water and allows you to burn fat. Your calories will naturally decrease as your hunger decreases. How do you count net carbs? Simply take the carbohydrate grams and subtract the fiber grams. For example Total carb count is 12 grams, fiber is 5 grams, net carbs would be (12-5) or 7 grams. You do not need to count anything for non-starchy vegetables, eat as many veggies as you can. Veggies have vitamins, minerals and fiber. Shoot for 7 cups of veggies per day. Starching vegetables include corn, potatoes, beans, squash, and peas.
2. Set Reasonable Expectations
How much weight can you reasonably expect to lose per week? Most people expect to drop a lot of weight immediately. You may have seen “success stories” online where someone lost 10 pounds the first week on Keto. This is often the case if someone is carrying a lot of extra weight. When your insulin is high you retain water and fat. If you have a lot of water retention you may see a large drop the first week as you reduce your insulin. Basic math and the laws of physics dictate that you can reasonably expect to lose no more than 1-2 pounds of actual fat per week. The only way you can lose more than that is if it’s water weight or you are running marathons. Do not be discouraged by a 1-2 pound weight loss. If you Google “What does one pound of fat look like” you will see images of one pound of fat. This visual will help you see that one pound of fat is a lot. Imagine removing this from your body. Do not weigh yourself daily. Weigh yourself once per week, same time and day, and don’t make a big deal out of it, just record it and stick to your plan. Look for monthly trends rather than daily or weekly trends.
3. Healing Insulin Resistance
Insulin resistance occurs when we overeat carbs for along time. At first your body tries to compensate by releasing more insulin to bring blood sugar down. As you release more insulin your cells start blocking it in order to protect the cell. When the insulin can’t get into the cell, it sends a message to your pancreas, to release more insulin. Your body is then flooded with insulin that it can use. When you begin a Keto Diet you reduce insulin by eating less sugar. It takes time for the cells to learn to stop blocking insulin. Healing insulin resistance takes weeks or even months. You may not be losing a lot of fat during this process but you will begin feeling much better. You are building good health and it will pay off in the long run. Don’t give up.
4. Reduce The Number of Feeding Times
If you are not losing weight on Keto, it could be that you are eating too frequently. In my book, The KetoMAD Diet, I recommend no more than 3 meals per day and intermittent fasting or OMAD (One Meal a Day). The reason for this is that every time you eat anything you release insulin. Snacking is a sure-fire way to increase insulin. In order to get into Ketosis, you must reduce insulin. My approach includes gradually transitioning to three Keto meals per day by adding one Keto meal per week for 3 weeks and eliminating snacks. Be sure to eat enough fat so that you can make it to the next meal. Eating fat helps your body switch from sugar burning to fat burning.
5. Try Intermittent Fasting
Nothing speeds weight loss like skipping meals. Fasting works like magic for fat burning. Mostly because your body runs out of all glucose and is forced to burn fat. If you are not losing weight on Keto, skipping breakfast can be an easy way to reduce your number of meals. Most people are not as hungry in the morning. The reason for this is that they have been “fasting” all night as they sleep. If you are experiencing plateaus try the plan laid out in KetoMAD Diet for transitioning to one meal per day. As you gently push your meals out one hour at a time you can avoid keto flu and other negative side effects. Once you lose the fat and reach your weight loss goal you can carefully transition back to eating 2-3 meals per day.