How to Break the Keto Plateau – Part 1

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It’s bound to happen soon or later.  It’s inevitable.  The dreaded weight loss plateau.  And they can last for weeks, maybe months. Your eating right. Training hard but the number on the scale refuses to budge. But you’re not alone.  It happens to us all. So don’t give up.

There are common Keto mistakes.  Often progress is stalled by eating too much protein and/or not eating enough fat.  Of course, obsessing of the scale doesn’t help. Scales can lie, quite frankly.  Or not give the full story.  Often the body can fluctuate based on water retention in the body.

There are ways to breakthrough the keto plateau and reach your goals.  Like monitoring keto treats to Intermittent Fasting (IF) or other fasting strategies. So don’t let the plateau do you in.  Don’t give up. You can do it.  So…

Why You’re Not Losing Weight on the Keto Diet?

First off, keep this in mind - a gram of glycogen (carbs) holds 3 grams of water.  So if you’re accustomed to eating a lot of carbs, when you start the Keto Diet, you’ll immediately lose a lot of water weight.  This pace will probably slow after a week or two.

This is perfectly normal so don’t freak out when it happens.

Let’s take a look at the most common keto mistakes and how to fix them so that you can start seeing results.

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Mistake No. 1: Not Eating Enough Fat

Eat fat to burn fat. Does it sound familiar? Contrary to popular belief, dietary fat isn’t the villain in your diet. In fact, it can streamline your weight loss efforts and keep your appetite in check.

Fat makes you Fat right?  I’m sure you’ve heard this a millions times.  Well fact is, you need fat.  Moreover it can actually aid in suppressing your appetite, thereby helping you to achieve your weight loss goals.

Healthy fats like avocados are vital.  In fact, studies have shown that the keto diet, with it’s emphasis on healthy fats actually lowered LDL cholesterol levels and increased HDL cholesterol.   That’s good news my friend.

Additionally the keto diet not only promotes fat loss but may boost cardiovascular health and prevent diabetes. That said, you definitely want to avoid trans fat which lead to the buildup of plaque in the arteries.

HEALTHY FATS:

Coconut oil

MCT oil

Olive oil and olives

Butter and ghee

Avocado

Nuts (in moderation)

Unsweetened nut and seed butters

Hemp seeds

Flax seeds

Chia seeds

Fatty fish

Whole eggs

So to break the Keto Diet Plateau, increase good quality fats like olive oil.  Avocados provide nearly 20 grams of fat per serving and 3 tablespoons of hemp seeds have 14 grams of fat.

Mistake No. 2: Eating Too Much Protein

This is a common mistake.  You’ve no doubt heard that you need it for building muscle, which is true, but not nearly as much as once thought.  Truth is eating too much will the excess will be used for fuel - kicking you out of ketosis.

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PART 2 - coming soon...

 

 

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