KETO: Plateaus! How to Break Through Stalls in Weight Loss!

KETO: Plateaus! How to Break Through Stalls in Weight Loss!


folks today let’s talk about something that I get lots of questions about and that is plateaus and stalls so if you have never seen any of my other videos I lost 170 pounds using a ketogenic lifestyle so my perspective on the ketogenic lifestyle is from a weight-loss perspective there are others that use it for other things weight maintenance inflammation mental clarity whatever there’s an at flying drive-in and there’s a train so what I know about keto is losing weight and that’s when I give the advice on because that’s what I did that’s what I know most about so let’s talk about stalling in plateaus I get so many questions of people who say you know I’m working out I’m eating low carb I’m doing everything right but I’ve only lost 20 pounds then I haven’t lost anything else and my advice to that is definitely you have to know what your calorie requirements are calories are so important when it comes to weight loss even on keto so I know that we advertise keto about being high fat and eating all the bacon and all the cheese and butter that you want but if you overeat on those things you’re operating on calories and that’s gonna cause you to gain weight so if you’re not restricting enough you’re not gonna lose that weight either so when people comment the first thing I always say if they don’t give me enough information is you know what is your height your weight what’s your starting weight what are your macros on whether your calorie requirements and I always tell them that you need to calculate those I post the keto calculator that I use throughout all my weight loss I found it on reddit down in the descriptions of almost all my videos so click on that if you’re not sure what you need calorie wise and macro wise but for keto weight-loss what you really need to focus on are three things to lose weight on any diet you have to focus on calories and make sure that you are eating at a calorie deficit that means that you need to be burning more than you consume it’s called Seco or calories in calories out no matter what diet you’re on even on keto they matter and I know that when you first heard that on keto may not be counting calories and still lose weight and feel like you’re eating more but a lot of the time that’s just water weight flushing out because you’ve lowered the cards enough that your body is flushing out all of your water so then after that initial flush of maybe 15 20 pounds people say I’ve solved and then I say look at your calories so remember eating at a calorie deficit is so important even on keto because if you’re consuming the fat your body’s not gonna burn the fat from itself if you want your body to be in fat-burning mode you need to be in keto so that it’s running on fat but also you need to be at a calorie deficit so that it eats the fat from your body remember that’s stored energy you want to get rid of that I have a whole video where I go more in depth about calories so definitely check it out I love that video I talk about it all the time and I think it’s really helpful for people that have just kind of like heard about keto and just think it’s eat all the butter and bacon but calories are important and you should check out that video the second thing you want to focus on is the carbs okay so when you’re in ketosis because you have eliminated those carbs and eliminating carbs is the only thing that gets you into ketosis okay it’s not the high fat it’s the limited amount of carbs so once your body runs out of that sugar to run on its gonna start running on fat but again you don’t want to eat the fat you want to burn it from your body so again you need to be at a calorie deficit so first calories then carbs for weight loss and then to help your muscles not lose density you want to be focusing on a protein goal for me I’m tall it’s between 80 to 100 grams sometimes I go way over don’t worry about that there’s it’s not gonna cause you the beanie kick that up ketosis okay but you definitely want to hit your protein goal daily if you can if not you my experience here and nail issues and that might just happen anyway because your body’s freaking out about losing weight but definitely hearing nails are made of protein so to save your muscles your body’s gonna eat that from your throat or from your other protein sources like your hair and your nails so definitely get your protein goal also take a multivitamin yeah and just to be sure you’re getting everything you need and then don’t even worry about the fat that is not a goal don’t be afraid of fat if you want some fatty dressing you want some olive oil you want some cheese then that’s great if you can fit it into your calories and carbs and everything but please don’t worry about fat as a goal you know when I hear people asking me I’m plateauing but I’m hitting all my macros I’m like well I mean if you’re not hungry don’t eat that fat so definitely just focus on the three key things which are calories carbs and protein forget about the fat don’t be afraid of it but don’t worry about it either that’s a limit not a goal okay so maybe you have been following your calorie and macro requirements and you’ve calculated them but that was a month ago you were losing and now you’ve totally stalled again what you have to do is you need to recalculate those requirements after about every ten pounds of weight loss I’m gonna post a screenshot of my lucid app and that’s what I use to log throughout my whole weight loss journey but if you notice it’s pretty steady weight loss because what I did and what I knew I needed to do was to recalculate my calorie and mac for acquired after every 10 pounds of weight loss because once you lose that fat your body doesn’t need as much energy so you need to keep restricting down so that you can lose the energy or the fat stored on you I think that is so key you have to definitely keep up with you know eating less than less and I know if some people freaked out about that I know they’re like well that’s gonna ruin your metabolism if you eat less and less I haven’t really noticed that my metabolisms ruined um I mean I eat what I need within a calorie restriction and I’m okay I mean maybe it will slow you down a bit but I don’t think it’s really gonna happen if you have other opinions let me know I mean I’m not a scientist so I’m not saying that my word is like golden but from what I heard and what I’ve read it’s not really gonna mess up your metabolism when you’re trying to lose weight and I know some people don’t like to talk about calories I feel like a lot of people who just kind of hear about keto don’t like to talk about calories but they’re so important so you know if you started at 300 and now you’re at 200 you cannot eat the same amount that you did at 300 so you need to be reducing as you go and I always say stick to about a 20% deficit in calories on the keto calculator I’ve always heard put sedentary I don’t care if you work out okay you’re not you know working out all day long it’s better to be safe than sorry if you are starving then up it’ll but your County requirements but I mean you gotta kind of look at yourself and be like am I really that active because I know I’m not and I’m on my feet all day working you know so it’s just that’s what I’ve heard and that’s what I’ve done and that’s how I lost my weight so maybe you were doing lazy Kido and you’re not logging anything you definitely have to know how much you’re consuming if you want to be precise and get through a stall so again if you started on lazy keto I did that you know the first month or so maybe I wasn’t really logging much actually I think I tried to write it down in a journal I can’t remember but anyway you need a food scale okay get rid of your cups and tablespoons you should be measuring I prefer grams cuz they’re tinier bits of measurement and they seem more precise and you know it’s there on the hundred system rather than ounces which are unlike 16 system or whatever but you need to have a digital food scale so that you can be very very precise about what you’re eating I bought both of mine at Walmart there were less than 20 bucks each and I use them every day basically every day many many times a day a lot of us don’t know what a portion is so when you start on the lazy keto you’re flushing out all your water you’re losing some weight and then you stall you really gotta look at your portions as well and make sure that they fit with your calorie and macro requirements and if you’ve still done all of those things and you still hit a plateau for maybe a month or so the best advice that I’ve ever heard is to keep calm and keto on and that is so true because if you restrict and you know that you’re doing everything right you may have sold a bit yeah maybe your body’s figuring it out but you’ll have a whoosh or a flush of poundage and that did happen to me yes sometimes maybe for two or three weeks I didn’t lose anything and then the next week I lost four pounds and definitely I remember that happening when I was heavier so it’s definitely not just like a myth the whoosh it happens and that might be happening to you so keep calm keto on make sure you’re doing everything right and it’ll happen and then if it’s been over a month and you still haven’t had a whoosh it might be time to change your perspective a little bit especially I’m fighting now in maintenance mode I changed my perspective on what my approach is a lot I mean it’s been changing ever since I’ve been in maintenance mode you just kind of have to find the tricks that work so if you’re one of those people who say you know vegetable carbs don’t count well maybe you know start counting the vegetable carbs and that might help you know I used to be SuperDuper strict with my carb count when I was losing weight I never went over 20 and you know if I only had 20 grams and I get on my vegetable if I wouldn’t have any more vegetables but now in maintenance I switch it up you know I go up to 20 to 30 just depends because I do want more vegetables so yep you got to change your approach if something’s not working and then finally if you’ve done all of that and you still need help then when you do ask somebody on a forum or on a YouTube channel or whatever um you got to make sure that you give us like the information cuz I do want to help but if I don’t know everything but I’m gonna ask it so we need to know like what are you doing what are your stats are you measuring say yes I’m measuring everything on a grand scale I’m logging everything in a food blog like those are essential because that’s the first thing I ask when people say they are stalling or that it’s not working so I know we advertise Quito is just crazy whatever you want that’s fat but for weight loss there’s a lot of other things that you got to be really sure about so you got a measure you have to know your needs your requirements and you might have to change your approach to you never know and definitely keep calm and keto on it’s so true you know if you just keep going at it it’s gonna happen if you’re doing everything right you know if you’re following all of these steps that’s gonna happen I remember you know in the middle of my weight loss I had already lost so much weight and I could see it in the mirror and feel it in my clothes and everything but um also like I just I was so excited to finally get down to my goal cuz I would just wanted to see what I would look like so I definitely keep that motivation Keep Calm keto on also don’t just focus on the scale take measurements you might be losing some inches while I may not be moving on the scale you might see it in other ways like in your clothes getting bad year or in a mirror so take pictures of yourself and take measurements as well that’s about it for today I hope that you enjoyed the video if you have any questions about plateauing and you followed all these steps let me know down below definitely include your stats because I need to see the whole picture and if you enjoyed this video please don’t forget to Like and subscribe they helped me out so much and if you’d like to follow me on social media I will link all of that down below I can’t thank you guys so much for watching my name is Ellie have a good one bye you [Music]

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