Keto Resources

Why You ARE In Ketosis But NOT Losing Weight! [Keto Troubleshooting]

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Are you in ketosis but still not losing
weight? Watch this video to find out what is going on and what you can do about it. Hey Carb Dodgers! My name is Dr Dan Maggs.
I'm so glad you've landed on my channel. I help people achieve sustainable weight
loss through low carb real food diets. I release new videos every Tuesday, so be
sure to subscribe and hit the bell to get notified whenever I post new content. So you're on the keto diet and have importantly managed to get into ketosis
but you're still not losing weight. Now, there could be a number of factors at play here.

So stay tuned to the end of this video
and I'll make sure to take you through all of the reasons why this might be. Most commonly it's just a mind a bit of tweaking that is needed. and I've helped loads of people get over this hurdle in their keto jig. So, let's get started! Firstly, I want to get one thing clear everything from this point on assumes
that you've confirmed with some sort of testing that you're in ketosis and
you're not just relying on symptoms, okay? Now, I've got a whole playlist about the
different ways to measure ketones so go and check that out if you're not sure
how to do this. That playlist is linked at the top in the corner here. Making sure you're in ketosis before we start is important because if you're not in
ketosis then what you actually need is my free troubleshooting guide "Why Am I
Not in Ketosis" which you can download from my website and that is going to be
linked along with all the resources that I mentioned in this video down below in
the description.

So we've established that you're in ketosis before we can
understand "what is really going on we have to understand what does being in
ketosis actually tell us?" All it tells us is that we're burning fat as our primary source of fuel. The problem is that it doesn't tell us
"WHERE" that fat is coming from and it could be from one of two places; our stored body fat or fat that we're consuming. Dietary Fat Well, it's true that fats
are nothing to shy away from while you're on the ketogenic diet. It's not
just a free pass to consume as much fat as you want and I want to take a second
to dispel a really common keto myth and that is that.. "You can't get fat from eating fat." and that's simply incorrect you can gain weight from eating too much fat. There's
a very efficient transport system that takes dietary fat from your gut to your
fat cells. It's not just about carbs and insulin. Just Google chylomicrons if you
want to learn more about that process and this brings us to the most important
reason why you can be in ketosis but not lose weight.

You're consuming too much
fat. Now one of the amazing things about the ketogenic diet is that people tend
to feel a lot less hungry on it and therefore eat less naturally.
Off the back of this many people slip very easily into a pattern of intermittent
fasting as well and that helps, but there are certain fat sources that can sneak
up on us in our daily consumption and just tip us over the edge into over
consuming fat and yes you'll technically be in ketosis but you won't be losing
weight. So first don't go nuts. Nuts are a prime example of a fatty food that very
quickly makes our daily calorie intake higher than our energy expenditure.
Whilst many nuts are low in carbs they are in fact very energy dense.
Meaning they contain a lot of energy or calories.

Take this 100 grams of walnuts, it's
probably just a little bit over a handful and it only has seven grams of
net carbs hydrates. So depending on what else you're eating in the day it may
well be low enough to keep you in ketosis but it also contains about 700
calories and that's just in this small pot here. Now, I don't know about you but
I could easily get through these in a day if I was snacking on them and if
that was a bowl of peanuts that were salted, yeah, very easily…

Cream is another really common place I see people making a
mistake and that's why they're both added into food but very commonly in
coffee. So if you're a cream in your coffee kind of person and you're
drinking several cups a day it can easily add up to consuming quite a lot
of fat over the course of the day.

Cheese is another one which can be really quite easy to overdo and your final loads of keto recipes out there which rely very
heavily on cheese. Cheese is also a really easy thing to snack on and then
we've got things like keto coffees or bulletproof coffees or butter coffees
and fat bombs and these are basically just pure fat. Now they do have their
place especially in the early stages of getting used to burning fat as your
primary source of energy but they can be an easy way to over consume fat if
you're not careful. So if you're definitely in ketosis but aren't losing weight I suggest cutting back or eliminating
these things from your diet until you start to get the needles moving on the
scale again.

And finally, I just want you to be wary of the amount of fat that
you're adding to your food. Butter, mayonnaise, olive oil other things like
that and whilst I'm not saying you shouldn't add these to your food at all
it's just that some people go a bit far with the adding butter to stuff thing.
It tastes amazing but you can overdo it. So if you're struggling to lose weight
and you're not doing any of the stuff that I talked about earlier just be sure
to check on how much fat you're adding to your meals. I just want to quickly
mention snacking, I mentioned that some of the foods like nuts and cheese are
very easy foods to snack on but you shouldn't really feel the need
to eat between meals whilst on a ketogenic diet, not if it's properly
formulated anyway, if you feel the need to snack between meals either; you've not
eaten enough at your last meal in which case make sure you've eaten enough to
satisfy your hunger or you're simply snacking out of habit rather than out of
hunger which is something that I commonly see, in which case try replacing
that habit with something else.

Why not try having a glass of water instead. Now, whilst we're on the topic of snacking, do you find yourself needing to snack much
when you're in ketosis if you do is it out of habit or out of hunger let me
know in the comments down below just type HABIT or HUNGER. Now let's dispel another keto diet myth and that is that… "If some ketones are good then
more ketones must be better" and some keto professionals would
argue that when it comes to weight loss "The higher your level of ketones the faster you're going to be losing weight" and that you should simply add more fat in order to achieve this. Having a higher level of ketones unfortunately again doesn't tell us if
your body is burning fat from your body fat, the stored fat or from the fat
you're consuming through your diet. It's possible that you've just got higher
levels because you're burning more dietary fat and so long as your readings
on a blood ketone monitor are between 0.5 and about 3 you're in a reasonable
level of ketosis and it's probably not necessary for weight loss to increase
your blood ketones anymore.

Just doesn't really make sense
when you think about it. For more on this check out my video on the ideal ketone
levels for weight loss which again is linked up here and down below in the
description and I go into ketone levels and a lot more detail in that video. So, let's talk in practical terms, "How do we find out if we're consuming too much fat" Well option 1, keep a food diary. It's enough for most people to simply keep a
food diary for a few days.

This can either be in paper form or simply just
take a photograph of everything you're eating, include all drinks and snacks in
there. This simple act of recording things can bring awareness to those
small additions that may just be sneaking their way into your daily
consumption and will promote a more mindful approach to eating. Option two is calorie counting. I'm not a massive fan of calorie counting because
calculating your energy expenditure is generally pretty inaccurate unless
you're in a lab and food labels aren't much better either, but if all else has
failed it occasionally can be useful to help you know if you're way out on your
calorie balance and to help you identify problem areas within your diet and there
are a number of apps and trackers available I quite like using the
MyFitnessPal app and website and also watch type tracker to look at your
energy expenditure over a day. I just urge a bit of caution with the numbers
because calorie counting can turn into a major headache if relied on too heavily
due to all the inaccuracies and trying to keep track of all the numbers.

It's
also pretty time-consuming but let's finish up this video by looking at some
non diet related reasons why you might not be losing weight. Stress Yes, stress could be stopping you from losing weight. If you're someone who experiences
daily stress in your work or personal life this be seriously impacting on your ability to lose weight. Now nature's develops
stress as a survival tool putting our bodies into a state of stress to
essentially freeze the nutrients that we Currently, have in our bodies in the event
we won't be able to access food for a while. As a survival mechanism stress is great. But nature hasn't developed a less
drastic way to cope with the type of non-threatening life stresses that we
experience in the modern world. Now stress doesn't only impair us from
losing weight it can also negatively impact the way our body's used our
nutrients.

Increasing daily movement has been proven time and time again to be an effective stress reliever as
exercise releases endorphins. A feel-good hormone. You may also wish to try something like yoga. Yeah guys that means you too, which
will not only be far more physically challenging than you might expect,
it can also be great for stress relief too. And sleep nature wants us to sleep
for about eight hours a night with various sleep stages each just as
important as the other and I think the less than seven hours of sleep a night
has been shown to cause some serious health concerns and if you think you can
function perfectly fine with six hours or less of sleep then the reality is
this may cause issues for you in the future. Not only do we make bad food
choices when we're sleep-deprived.

We also consume a lot more with an extra
two to three hundred calories consumed each day for people who sleep six hours
or less. Catching those Z's can help you avoid weight gain and help you make
better choices on what foods to consume. So go on, get to bed. Actually, hold on a second we're nearly
done with this video. Don't go anywhere. Now I know some of you will be saying to yourselves I'm already doing all of
this stuff if you are and you're still struggling to lose weight it might be
time to go and see your doctor who may wish to consider doing some blood tests
in order to check whether you have a medical problem that may be hindering
your efforts to lose weight. Hyperthyroidism or an underactive
thyroid is one very common health issue that may be impacting your ability to
lose weight. It's a simple blood test to look for abnormal hormone levels and it's
pretty easy to treat too. So that's it for today's video if you liked this
video please let me know by liking it below and sharing it with your friends
and family.

Leave me a comment below if this video has helped you and don't
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I know nice see you next Tuesday.

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