Top 13 Reasons Weight-loss Stall on The Keto Diet.

Top 13 Reasons Weight-loss Stall on The Keto Diet.


hey this is dr. berry in this video I
want to take a more in-depth look at
what can cause your weight loss to stall
on a ketogenic diet now the ketogenic
diet a whole food ketogenic diet is one
of the healthiest most nutritionally
complete diets that a human being can
eat there are literally hundreds if not
thousands of health and medical benefits
from eating this most nutritious of all
diets but many many people come to this
diet looking for weight loss looking for
long-term permanent move towards their
ideal body weight and so those are the
people I’m talking to today is if you’re
doing keto to lose weight and you’ve
stalled out on that weight loss we’re
gonna talk about 13 different basic
concepts today and so obviously this is
gonna be a longer video so grab a keto
coffee grab a glass of keator aid and
settle in and let’s talk about this now
if you know someone doing the ketogenic
diet whose stalled out who thinks
they’re stalled out please share this
with them on your social media you
sharing these videos helps me help so
many more people okay you can you know
feel free to share this in your keto
group in your low carb high fat group
even in your paleo groups it doesn’t
matter to me because everyone needs this
information okay now let’s go through
this list and you’ll find as I go
through this list that many of these
topics kind of overlap a little bit just
like life life is messy and so is any
kind of weight loss or health
improvement regimen nothing is clear-cut
and black-and-white there are all these
different shades of grapes and so we’re
going to talk about these thirteen
concepts and I want you to watch this
all the way to the end and see how many
of these apply to you and how many of
these you’ve actually went through and
improved or changed to optimize your
health with the ketogenic diet so number
one first and foremost we need to define
what is a stall because so many people
when they first come to keto they lose
weight really really quickly and so then
when they stopped losing weight very
quickly then they immediately think oh I
must be in a stall and so let’s talk
about that basically only if you’re a
man in your 20s and 30s and you haven’t
lost weight in a couple of weeks then
that might be a stall for you but if you
are morbidly obese if you have been
insulin resistant or type 2 diabetic for
years if you’re a woman or if you’re
over 40 then really you shouldn’t even
call a slowdown in your weight loss of
stall until you’ve been stalled for at
least a month okay so if you are a woman
you have to realize that your hormones
are set up to protect you as a the
reproductive member of the species or
the member who carries a pregnancy in
your body to term and so that can’t
happen if if you’re starving to death if
you’ve lost too much weight and we’ve
all heard stories about marathon runners
and other women who just stopped having
periods all together and that’s because
their body is named it unhealthy for
them to carry a pregnancy with that low
of a body fat a fat percentage but all
women will know this if you’ve tried to
do any form of weight loss with your
spouse or especially ketogenic that your
spouse your husband lose weight faster
than you do right and it’s not fair but
that’s just how life is
and so women have to understand that
your weight loss will not be linear your
weights gonna go up and down because of
your hormones because the fluid shifts
and because if you lose weight too fast
your body will put on the brakes through
hormonal mechanisms because it freaks
your body out thinking oh we’re losing
too much weight we won’t be able to
reproduce your body doesn’t really know
how old you are your body doesn’t really
know how much you weigh and so you may
have a lot of weight to lose but if you
lose weight too fast as a woman your
body will put the brakes on because it
freaks it out does that make sense
and so don’t worry about calling
something a stall if you’re over 40 if
you’re a woman if you’ve been insulin
resistant for years and years you’re not
gonna lose weight like that like the
average twenty or thirty year old guy
does that’s not gonna happen for you
you’re gonna lose weight in spurts and
stops and starts it’s gonna be more of
an up-and-down sinusoidal kind of weight
loss you’ll gain to Lou
three gained one lose two and that’s
gonna happen your entire weight-loss
journey
get used to that understand that up
front so that you’re not worried if you
don’t lose weight for four days that
you’re in a stall so if if you had if
you’re if you’re still losing weight
over the course of the month
you’re not stalled you may not be losing
it as fast as you want to but that’s not
a stall okay so that’s number one it’s
just to understand what a stall is and
what it would it ain’t number two is I
encourage everyone to start measuring
get a measuring tape like a tailor would
use and the most important measurement
of all is to measure your waist to
height ratio if that is above point five
then you know that you’re at least some
degree of insulin resistance which is a
medical problem it actually increases
your risk of heart attack stroke type 2
diabetes and all these other things if
your waist to height ratio is over 0.5
and I talked about that in other videos
but you’ve got to measure because a lot
of times if the scale is not moving the
measurements still will be getting
better and so you’re getting positive
feedback to know that okay so the scale
hasn’t moved but I’m still getting
smaller in inches and if you are then
that means you’re also reaping all the
other benefits of a good whole food
ketogenic diet so start measuring and
then also on this one I would say stop
weighing every day especially if you’re
a woman especially if you’re over 40 I
would pick a day of the week and have
Monday weigh day or something like that
and just weigh once a week and that way
you’re not freaking out and stressing
out over the fluid shifts and the things
that your hormones can do to you after
40 or if you’re a woman way every Monday
way every Sunday just pick a day in
weight or you could really be a vanguard
and just not weigh at all but that
freaks most people out that’s just too
much so number 3 if you’re coming to the
ketogenic way of eating from the
standard American or the standard
Canadian way of eating then it’s
possible that you have no idea how many
grams of fat how many grams of protein
and how many grams of carbs different
foods have that’s possible I came to
this way of eating from paleo and low
carb high fat not kind of migrated to
and so n+ I’m a doctor so I kind of know
or intuitively or at least from past
experience how many grams of fat or how
many grams of protein this that or the
other food would have but if you’ve been
eating the chicken strip and ketchup
diet for the most of your adult life and
you haven’t really honestly have no idea
what the macros are of a particular food
then maybe you should download a macro
app on your phone and maybe you should
track for a few weeks or a month or two
so that you can actually learn some
nutrition because we don’t get taught a
lot of that in in high school or college
and even in med school
you don’t learn a lot of that stuff and
so if you haven’t picked it up along the
way you probably need to do some macro
counting for a few weeks or a month or
two to get a increase your nutrition
dietary chops so to speak so that you
know when you pick up grass-fed butter
how many carbs does that happen how many
grams of protein how many grams of fat
so maybe you need to start tracking if
you’re truly stalled out for more than a
month the next number four is carb creep
and this goes right back to the tracking
you may not know that what you’re eating
has carbs in it okay and so so many
times we will be eating a really good
ketogenic diet but then as the weeks and
months go by carbs will start to creep
back in and I’m gonna talk about it in
point 5 how that one of the many ways
that can happen but you’ll start
thinking well I’m gonna have a few nuts
who I love nuts I’m gonna have a lot
more nuts and a lot of people don’t know
some nuts are very car be my favorite
nut of all is cashews but I can’t eat
too many of those because they have
quite a few grams of carbs in them and
so if you didn’t know that then you
maybe need to download a tracker and
start tracking so that you can keep up
with carbs so that you don’t fall prey
to carb creep there are creepy carbs and
sneaky sugars and all kinds of different
foods and if you don’t learn these
things then you could stall out and stay
permanently stalled because you’re just
eating too many carbs okay
now number five kind of blends in with
the last two and this one is don’t trust
big food okay the big food corporations
like Kraft and Kellogg’s and all those
other guys
don’t give a damn if you never lose
weight they would actually like it if
all you guys weight 400 pounds because
then you would eat more of their
products okay so they have several
tricks that they can use to get you to
eat carbs and you don’t even know you’re
eating carbs okay here’s some of the
ways that big food will trick you and
it’s not because there’s a conspiracy
it’s because they’re in business to make
money they’re not in business to improve
your health right so they get to round
down now I was taught in third grade
that if a number is 0.5 or higher you
round that up to the next number and I
bet you were taught that too but big
food doesn’t have to do that something
can have point six point eight point
nine grams of carbs they get to round
down okay
because saying it’s zero carbs means in
big food speak it’s less than one gram
of carbon and so they get to round down
the next thing they get to do they get
to do that with protein they get to do
it with fat and carbs but they’ll do
that as more and more people start to
try to eat a low carb high fat diet
they’ll start to mislead you on how many
grams of carbs and grams of protein are
actually in the foods that they sell for
a profit another thing they get to do is
they get to make their serving sizes
stupidly small there is no governmental
committee that says no you can’t say
that a serving size is 1/4 of a cookie
you don’t get to do that because that’s
not common sense the average consumer is
not going to understand and they’re not
going to look at the label they’re gonna
think that you’re one big cookie is one
serving because that’s what normal
people would think well big food doesn’t
have to go by that common sense rule
they can put on the back and very small
print that you may not even be able to
read that there’s four servings in this
one big cookie yeah that gets to happen
and that happens to people every day and
so just what you thought had two grams
of carbs actually has eight grams but
then they also got to round down so it
actually has 12 grams and that’s what
you just ate eating that one cookie so
you cannot trust big food the other
thing that they can do is they can they
can process these foods and so they can
give names to stuff like organic
cane syrup that’s sugar okay they can
call stuff maltodextrin they can call
things all these other names that you
don’t know what they are because you
don’t have a degree in nutrition and
that can stall your weight loss they can
also use sugar alcohols and technically
that’s not a sugar but as soon as you
ingest the sugar alcohol your body
breaks off the hydroxyl group and now
it’s a sugar and so maltitol is is one
of the worse ones of all sorbitol is
also very bad and so a good rule of
thumb is if something has the American
diabetic Association seal of approval it
probably uses sorbitol and it’s going to
stall your weight loss if and then for
example you can’t trust names like if
they have keto in the name if they have
low carb high fat on the label
if it says Adkins because we all look up
to and respect dr. dr. Atkins he was one
of the very first leaders of the low
carb community but now there’s a
corporation selling products under his
name and they use malt at all and it
absolutely will stall your weight-loss
at a raise your insulin level not good
for you at all so don’t trust big food
you it’s your job because this is your
one body and your one life you have to
look at those nutrition labels and not
just the fats you have to read the
ingredients if you don’t recognize a
word on the label you got to look that
up that’s what the Google machines for
look that word up and find out is that
another word for sugar or is that a
product is that an ingredient that will
elevate your insulin level and therefore
turn off your weight loss in the
ketogenic diet we’re trying to keep our
insulin level as low normal as possible
because that encourages our body to burn
the fat inside of our belly and on our
belly and on our booty that’s the whole
point of the ketogenic diet right and so
do not trust big foods that’s number
five number six is decrease the stress
in your life and yes I know I know this
is easier said than done but you have to
do this if you’re trying to reach your
ideal body weight so so far we’ve been
basically talking about hacks for your
insulin level and that’s the most
important hormone when it comes to
weight loss the next most important is
quarter
and if you have a ton stress if you’re
if you’re living with a life partner who
you’d like to push down the stairs or if
you have two jobs both of which you hate
if you’re a shift worker then all these
things can raise your cortisol and
cortisol can slow down or turn off your
weight loss yeah so it’s a big deal
to eliminate the bad stresses out of
your life good stress can be good for
you like trying to lift more in the gym
trying to learn to play the piano or
learn to juggle or learn another
language
those are stresses but they’re good
stresses they help you grow and help you
learn and help you develop as a human
being but if you have bad stress in your
life you have to get that stress slowly
but surely out of your life even if you
don’t get that stress out of your life
today if you just develop a plan this is
how I’m going to get that stress out of
my life or if you set a date by this
date I’m gonna have that stress out of
my life those things will lower your
cortisol level as well so either get the
stress out of your life or develop a
plan or set a date those will help keep
your cortisol level low and that’ll help
you lose weight easier not easy but
easier right the next is you’ve got to
optimize your sleep if you are not
getting enough sleep if you’re not
getting enough good quality sleep again
that raises your cortisol and it messes
with all your other hormones and that
can slow down or stop your weight loss
you need to be sleeping in a blacked out
bedroom you don’t need to have any
lights shining on your face
even the alarm clock needs to be turned
away from you at 3:30 in the morning you
don’t need to know what time it is okay
you just need to be relaxing and trying
to fall back to sleep but if that alarm
clock is is shining 3:30 a.m. at you
you’re gonna start to think crap I got
to get up in three hours or whatever
that’s that’s and you just raise your
cortisol worrying about that right so
turn the alarm clock away from you turn
off every television every electronic
screen every computer every light if you
need to hang something in your windows
to blackout your bedroom it needs to be
a blacked out cave your bedroom needs to
be cooler most people sleep deeper and
more effectively in a cooler bedroom you
need to have some white noise or
some pink noise going that will distract
your mind so if a dog barks outside or
if the neighbors upstairs or thumping
their music it’s not gonna wake you up
as easily because your mind is lost in
the pink noise or the or the white noise
and you just don’t hear that as a
discrete sound this is very very
important as you get older because you
don’t sleep as deeply when I was 20
years old you could hold me up by one
leg and shake me and I would wake up
right now if I hear a dog barked outside
I might wake up and go under with the
dogs bite barking at so for me white
noise and peak noise it’s huge so that I
can stay asleep more hours of the night
and stay in a deeper level of sleep
that’s hugely important to keep your
cortisol level and your other hormones
optimized now number eight for me this
was a big deal and again we’re harkening
back to number five don’t trust big food
heavy whipping cream too much heavy
whipping cream stalls me out because
heavy whipping cream does have about 0.6
grams of carbs per serving and it also
has about point eight or point nine
grams of protein per serving and I think
its servings two tablespoons and so if
any of you guys have ever used heavy
cream to make butter you know that
there’s this cloudy liquid that comes
out right before the butter forms that’s
way way is a protein right so it has a
heavy cream has to have protein or you
couldn’t make way by making butter so
yeah heavy cream is not just pure fat a
lot of people don’t realize that and so
when I switch my keto coffee from having
heavy cream to having just grass-fed
butter my weight loss picked back up
again and so that’s one of the things
that personally stole me out and I just
wanted you to be aware of that
number nine it’s too much protein now I
don’t think that protein is the devil I
think that protein is pretty good for
you I think most of the time protein can
be a little satiating which means I keep
it keeps you full just like fat does I
think fats better at that but I think
protein serves that plus you need
proteins and amino acids to build your
body parts but if you’re if you’re
having a few carbs and you’re having too
much protein that can definitely slow
down your weight loss and another that’s
another reason if you don’t know how
much protein food has in it to go back
up to number what was it
three and start tracking your macros for
a while until you learn how much protein
is in each different food that you eat
so that’s number nine is eating too much
protein I think most people go by a
calculation that figures much more
protein than they actually need your
body is perfectly capable of burning the
fat in your belly and on your belly and
on your booty that’s what the ketogenic
diets all about but also your body’s
perfectly capable of breaking down the
protein the collagen the elastin to
fibrin and using those amino acids to
make new proteins your body can do that
so don’t think you have to eat a ton of
protein just because you’re going to the
gym or whatever you do need some protein
but you don’t need too much number ten
is using too much sweeteners and this is
also I used to put stevia in my in my
Aikido coffee and when I took that out
it took me a minute to get used to the
unsweetened taste now I love it I don’t
even really like sweetened coffee
anymore but if you’re using too much
sweetener especially if you’re using a
sweetener in your fasting window if you
do intermittent fasting then that’s
gonna that’s gonna bump your insulin up
and that’s going to slow down your
weight loss but even during your feeding
window I think we all as Americans and
Canadians and as citizens of the world
we all just crave and want too much
sweetener we want a sweet taste with
every meal with every bite some of us
that’s not natural okay what we’re
trying to get back to is a whole food
ketogenic diet like our ancestors ate 20
or 30 or 40 thousand years ago they
would go months and months at a time and
not have a single sweet taste in their
mouth and their DNA got used to that
well guess what your DNA is it’s their
DNA it hasn’t changed at all in twenty
thirty forty thousand years so you don’t
need sweetness in every bite you don’t
need sweetness in every meal you don’t
even need sweetness in in every day you
can go days without having any sweet
taste in your mouth and I promise you
won’t die I promise you won’t suffer
after you get used to it it just takes a
little while to get used to that and
then you run just fine without having a
sweet taste in your mouth every five
seconds so
try to decrease and minimize it maybe
even stop the sweeteners that you use
even if they’re sugar-free some
sweeteners bump your insulin level up
just a little little bit because of the
sweet taste in your mouth because of
something called the cephalic insulin
response I’ve actually been reading some
some research that if you think about
sweet foods like if you haven’t broke
your sugar addiction and you’re dreaming
about chocolate cake or chocolate chip
cookies just the thinking of it can bump
your insulin level up a little bit yeah
true story I know that’s not fair and it
sucks but it’s probably true but just
having a sweet taste in your mouth
can bump up your insulin level and that
can slow down or even stop your weight
loss so try to minimize the swingers now
number 11 something to try if you’ve
been doing and you’ve been following all
those things I just talked about above
number 12 is try carnivore for two weeks
or four weeks or six weeks I don’t I’m
not currently advocating the carnivore
diet is a long term solution
but it’s great for killing off any
remaining carb loving bacteria in your
gut that’s a big deal your gut bacteria
but also it just it also is going to get
any sweet taste out of your mouth you’re
not going to be using any sweetener on
your meat I hope but for me personally
and then I know for multiple other
people in the ketogenic community they
stalled out they were doing everything
all the steps I listed above they were
doing those right but they still were
stalled and so they did a two week
nothing but carnivore which is meat
fatty cuts of meat
egg yolks and butter and it ticked them
back in too deep deep ketosis it also
tells your body hey body there’s plenty
of fat around man there’s plenty of fat
and protein there’s no reason to be
holding on to fats and no reason to be
holding on to the protein that fat is
locked up in that connective tissue so
let’s burn that off and so for me going
carnivore for a month two months now
really kicked me back in to losing
inflammation losing weight losing fat
and so for a lot of people that’s a good
try is to do carnivore for two weeks or
four weeks or six weeks or even longer
but I don’t recommend it as a permanent
diet solution right now
but I’m gonna I’m working on a diet
about carnivorous that’s the adjective
that you would use to describe that diet
and I’m gonna be posting that later on
this YouTube channel and talking about
it more and more on my Facebook page and
on my Instagram account so try carnivore
for a few weeks and see if that won’t
kick you back in to weight loss the next
one is try to try fasting if you’re not
blending intermittent fasting with your
ketogenic diet you’re missing out on a
lot of cool benefits the biggest one
that we’re all trying to benefit from is
called Alta Fiji autop of G is basically
when your body starts to auto digest
parts of your body that it doesn’t need
and anytime you talk about Auto about
digesting body parts it freaks some
people out they’re afraid that your body
will start digesting your eyeballs or
your brain or your muscles but here’s
something to consider your aren’t the
human body and the human DNA has been on
this planet for a long time your body
and your DNA are very wise they’re very
intelligent if if you start having the
need to burn fat or burn protein and
Auto digest or kicking in on top of G
your body’s not gonna burn your retina
okay that would be dumb your body’s not
stupid your body’s not gonna start to
digest your brain or even your muscles
or your liver or your internal organs
your body’s gonna start to Auto digest
parts of your body that you don’t need
which is fat which is the connective
tissue the fats in if you have a
precancerous lesion on your face your
body will just digest that break it down
into the amino acids and it’s like it
never existed your body can get the fat
out of your liver with autophagy I can
get the fat out of your pancreas the
most dangerous fat of all have you guys
seen my my fatty pancreas video it I
think I’m about the only video on
YouTube that describes fatty pancreas
and why you should really be worried
about that you can check that out after
you finish this one so on top of G from
fasting is a big deal now if you’ve
never fasted before I want you to start
out very slow and work your way up I’m
working on a video now about how to do
that stepwise and actually start easy
and then make it progressively more
challenging but if you do it slowly like
that it’s no big deal at all now the
final step in this huge puzzle of
your diet and your health in your life
is medical so if you’ve done all those
things and you’re still stalled out it’s
time to go see a good doctor who
understands nutrition who understands
hormones because after all weight loss
is not a calorie counting thing it’s not
a calorie deficit thing I’m sorry for
those gurus out there who still spout
that misinformation and act like oh you
have to have a calorie deficit or you’ll
never lose weight that’s been proven
false multiple times in very large
meaningful studies stop counting
calories counting calories is stupid
okay you’ve got to optimize all your
hormones the two most important ones
that we’ve already talked about or
insulin and cortisol but you have other
hormones that are in charge of weight
loss as well and so if you’ve optimized
your your insulin and your cortisol
hacking as much as you can and you don’t
know what else to do go see a
knowledgeable doctor and have him check
some lab work check your thyroid you
want to check a complete panel and if
you want to know the complete panel you
can check out my Facebook page or you
can go to a website called stop the
thyroid madness and it has the complete
list of thyroid tests that you need to
have tested to thoroughly evaluate your
thyroid if your doctor is just checking
one or two tests he’s behind the times
he needs to check up on his reading and
you either need to educate him and make
him your learning health partner or you
need to find a doctor who knows how to
check your thyroid also won’t stop the
thyroid madness there is a section of
doctors who understand the thyroid
around the country and around the world
so you might find a doctor there if you
can’t train your doctor how to check
your thyroid thoroughly you also need to
have your adrenal hormones checked
thoroughly you need to have your gender
hormones checked thoroughly if all those
aren’t checked thoroughly then you may
have low DHEA you may have low vitamin D
which is a prohormone you may have low
progesterone or low testosterone any of
those can slow down your weight loss to
a glacial pace which to you will feel
like a stall so get all your hormones
checked by a knowledgeable doctor and
then if you need to have any of your
hormones corrected or optimize that same
knowledgeable doctor on the
how to do that as well another medical
issue that’s a big deal
is you perhaps are taking a prescription
medication that’s stalling your weight
loss that’s entirely possible
there are multiple drug classes that
it’s just it’s known in the medical
community they’ll slow down your weight
loss they’ll raise your insulin level
they’ll raise your blood sugar
all of these things will slow down if
not stop your weight loss I’ve got
another video on this youtube channel
about medications that’ll slow your
weight loss or raise your blood sugar
both of which will raise your insulin
and that’s gonna stop your weight loss
so you can check out that video after
you finish this one now that is a more
much more comprehensive look at
everything that can possibly stall out
your weight loss if your weight loss is
in fact stalled now if you enjoyed this
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if this video was too long for you I’m
sorry I try not to make long videos but
I really wanted to have a comprehensive
video where you somebody who stalled out
or thinks they are can go to and really
look at this so if you think this would
help people in your keto group or your
low carb high fat group you have my
permission to share that share it there
so that I can help more people
this is dr. berry and I will see you
next time

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