By Dr. Michael Eades, this really explains EXACTLY what is happening in our bodies if/when we hit that dreaded plateau/wall when we are eating (or think we are eating) keto. Well, we are, but that doesn’t always guarantee weight loss. Like I pointed out in other replies, too much dietary fat, too many calories (yes, no matter how much we dread that word, we have to face the fact that we still have to deal with it), it can affect the outcome.
Personally, I have to stay almost zero carb several days a week, watch my fat intake, and fast in order to actively lose. To maintain I can do around 10-15 gm/day but still have to fast periodically. This being my second time around in active weight reduction, i restarted my hard-core aerobics, which I had ditched before, and am h appy to say that I am still losing, and am toning very nicely in the process, even at 55 yrs old. Weight loss is not as fast, of course, because of muscle gain, but working out in a fasted state, even replenishing fluids, I wake up the next morning 2 lbs lighter. That’s my protocol and I’m sticking to it. It has been working for 2 months, and I am 15 lbs away from goal.
If you stop losing weight eating keto- great article!
Oops! I thought I put it in!
https://proteinpower.com/drmike/2008/05/27/low-carb-and-calories-2/
Thanks for the article. I can easily overeat cheese and nuts and these are calorie-dense foods. Going toward ZC I’ve noticed my calories drop naturally (while staying satiated).
The Protein Power diet is a low carb diet, and not a ketogenic way of eating per se.
A common mistake is to put keto and low carb in the same category.
All keto way of eating are low carb, but not all low carb diets are keto.
Protein Power diet allows up to 10 grams carb per meal, three meals a day and snacks as well, exceeding 20 grams per day. I would not be in ketosis with that diet regimen. The higher carb level and snacking would provoke insulinogenic effects. So, yes, I would have to restrict food eating that way…I’d be miserable and likely the calorie restriction would reduce my metabolism, too.
I’d rather be keto and not restrict food.
I only posted the link to perhaps help explain to some why they may be eating keto or low carb and not be losing weight. I just joined recently and I see a lot of posts about that. Since I went through it myself, I thought it might help others. I wasn’t for the protien diet; I actually got to the link ( in a roundabout way!) through Amy Berger’s web site. Can’t get more keto than her!
insulinogenic response has a great impact to the body’s ability to stay within the keto bandwidth.
Anything that nudges the body outside the insulinogenic response range will provoke weight gain.
For example, if I eat breakfast-snack-lunch-snack-dinner-snack, I will for sure gain weight, because my insulin response will be encouraged.
Another example…if I eat a low carb dessert made with artificial sweeteners, it will provoke insulinogenic response, too.
Keto has helped listen to my body… If I place a spoonful of low carb dessert on my tongue, I can feel the sensation in my body…and especially the blood sugar swing (down first because of insulinogenic response sucking up the glucose in circulation, and then sluggishness…maybe gluconeogenesis perhaps?..and then followed by voracious hunger). If I don’t eat the low carb dessert, I have zero problems.
Another thing keto has taught me is that it is ok not to eat a meal. I used to rise and make breakfast. It was a habit. I did it because I had to go to work and thought “breakfast is important for my performance at work”. I stopped…and nothing bad happened. And then I started skipping other meals…like dinner. Again, out of pure habit, I’d come back from home, make dinner, look at the food and think “geeez, I’m not hungry, why did I prepare a dish for myself?” After tossing it in a container and storing it in the fridge instead of eating it, I realized that I was not listening to my body.
same thing happened with the faulty notion of needing to eat tons of leafy greens and vegetables, for nutrients and fibre. I’ve tested zero carb eating, and it is a wonderful way to eat. Again…no calorie restriction…eat fat to satiety.
I would agree that if someone is not willing to listen to their body, and prepare snacks, treats, low carb bread…as well as follow advice like “need to eat X servings of vegetable per day”…or “need to eat breakfast the most important meal of the day”, they will override their body’s built-in bio-feedback. It’s like a pilot who overrides the automated navigation devices on an airplane and forcing the airplane to crash into the mountains…you cannot blame the automated navigation instrumentation, as the pilot forced to go off course.
Now…I do not fault anyone who make low carb candies, or low carb desserts, or eats meals/snacks when not hungry, or deliberately adds vegetables for fibre/nutrients, etc. Everyone is free to do whatever they want to do. But, they may have to restrict their foods because they created “treats” to eat for fun. Can someone overeat low carb cake? Yes. Why? It provokes insulinogenc response. Can some people eat low carb cake and still eat to satiety? Yes. Some people, born winning the insulinogenic response lottery, can do that and still lose weight…while others, like me, cannot.
I eat keto, to satiety. I don’t do snacks/treats/candies. I learned to listen to my body. And I eat freakin DELICIOUS food. Evidence is the recipes and photos I post on this site. No calorie restriction needed. I eat as much as I want to eat, when I want to eat.
You are a very wise person! And I love the way you write and explain things ( and the great pilot analogy!)
You are right on. Each person has to know their own body and it’s responses to the foods they are eating. I just know that I had simplified my plan down to the very basics and cheese and nuts were my go-to foods for my first meal of the day (I do 16:8 or longer every day unless I am doing a longer multi-day fast), and then cheese with my veggies, etc. As soon as I cut back to less than around 4 oz or so, and no nuts, because I have a hard time stopping, I start losing again.
I used to delude myself this way ( yes, I was a binger and sugar addict. I have never admitted this in public! Is this like AA?!) I would make a dark chocolate low carb mug cake, put a couple of tablespoons of pb on it, grab a little tub of whipped cream cheese, and a can of whipped cream, and call it a low carb snack! (BTW, it is an AWESOME combo but deadly to keto!) Sure, each of those items by itself is low carb but eating ALL THAT is not going to make me lose weight! And it ALL adds up…carbs, fat, calories, protein, massive insulin response no matter how you slice it. And like Dr. Eric Westman taught me, and what a lot of people also don’t get, is once you do that, it doesn’t just screw you up for a few hours or 12 hours or a day. When you deviate from this type of eating, it takes your body an average of 3 days to get back to its fat burning capabilities. I don’t know about you, but that cured me pretty darned quick!
[quote=“skinnyjeans13, post:10, topic:13502”]
I would make a dark chocolate low carb mug cake, put a couple of tablespoons of pb on it, grab a little tub of whipped cream cheese, and a can of whipped cream, and call it a low carb snack! (BTW, it is an AWESOME combo but deadly to keto!) Sure, each of those items by itself is low carb but eating ALL THAT is not going to make me lose weight! [/quote]
I totally get this. My 1 TBS of peanut butter was more like 3 to be honest. It added up.
When you deviate from this type of eating, it takes your body an average of 3 days to get back to its fat burning capabilities. I don’t know about you, but that cured me pretty darned quick!
This does help knowing that you could lose days.
Lol! It’s pretty easy! The mug cake recipe you can get on just about any LC site (except I use dark choc. cocoa), then the easiest way is to just take the ENTIRE jar of pb (vanilla almond butter is real good here also instead of regular pb), the whipped cream cheese and the can of whipped cream. Lay them out in front of you, take a bit of each on a spoon, shoot with whipped cream, and enjoy! Wish I could figure a way to market that one…