In this video, you'll discover why you can't lose weight even though you're doing keto.
So, you read all the transformational stories online, you saw the pictures on Instagram,
you went to work, and you heard your coworkers talk about the amazing results that they got
following the ketogenetic diet. So, you thought to yourself, I want to lose some weight too.
I'm going to give that a try. You go and you start following the ketogenic diet and you
really don't lose any weight at all. Or maybe you lost a couple pounds in a kin to a screeching
halt. Well, the truth is is that the ketogenic diet works. But the other truth is that your
strategies might just not be right. And so, what I'm going to teach you in this video
is a top mistakes people are making and the top things that you need to know to get you
on track in order to hit your weight loss goals when following the ketogenic diet. At
the end of the video, I'll give you a couple of biohacks that are going to help you get
better results.
But before we get started, I'm Dr. Zyrowski and welcome to the channel. If you’re new
to the channel, it's a pleasure to have you here. Be sure to subscribe, hit that bell
notification, and join our notification community, that way I can help you excel your health
and your life.
Now let's go ahead and get started. The first question I'm going to ask are, are you even
keto? You know, as a clinician, I have the opportunity to work with a lot of people and
the thing that I realize is a lot of people who are telling me that they're following
the ketogenic diet in fact, are not following it. They're following a low carb diet and
yes, there is a difference. A ketogenic diet - you got to lower those carbs down and you
got to have your macros in place. A low carb diet - you can add more carbs in there and
there a little bit more wiggle room for you to basically have your macros off. When it
comes to the Ketogenic Diet, you got to be on point with it. Now, the thing is is that
when following the Ketogenic Diet, you need to be in the state of ketosis to get results.
And so if you're just eating a high fat diet in your friend, next to you is actually in
the state of ketosis following the Ketogenic Diet, they will get good results and you likely
won't. And so, what we have to know here is first of all, it can take upwards of two to
three weeks to get into the state of ketosis. And then the other thing is is that in order
to measure ketosis, we want to actually use a meter that's going to look at the ketone
level in your blood. I use something called the precision xtra meter, and I'll put a link
in the description below so you can check that out. But when we take this meter and
we look at our ketone levels, we want to make sure that we're between 0.5 and three millimoles
per deciliter. That's really where we need to be in order to be in ketosis. The sweet
spot is right around a 1.5.
Now there's some other signs that you can look at to know whether or not you're in ketosis.
You can look at hunger. If your hunger is decreased, that's a good sign. If you're someone
who has more focus, more brain power, that's a good sign. If you're sugar cravings, your
carbohydrate cravings go down, that's a good sign as well. If you're having increased energy,
you're not having blood sugar swings throughout the day, a bunch of highs and lows, that is
a good indicator as well that you're in ketosis. Fat loss is another one and then of course
decreased inflammation. Now the reason decreased inflammation occurs is because you know you
basically are going and falling in non-inflammatory diet and then you're just going to basically
feel your joints and all these little aches and pains you've had for a long time start
to disappear and that's a great sign as well.
So, let's go ahead and keep moving on and talk about macro measurements. This is another
reason that a lot of people fail at the Ketogenic Diet and don't lose weight. Now this is very
important. You have to consider a couple of things. You have to figure are there too many
carbohydrates in your diet, too much protein? And conversely, we don't want to have too
little protein. It can cause problems like hair loss. And then we also want to make sure
that we don't have too much fat in our diet. A lot of people start following the ketogenic
diet and they think to themselves, well, I need to just eat a whole bunch of fats, but
we have to realize that when we're eating that much fat, it is very caloric dense. And
so, one gram of fat has nine calories in it. And when we look at carbs or protein that
has about four calories per gram, so the fat has a lot of calories and then it becomes
a simple equation of calories in, calories out. Regardless of, you fall into the ketogenic
diet. If you're eating an enormous amount of calories, you're just not going to lose
weight. So, we want to make sure that our macros are on point. Now, one of the things
I'll do is I'll put a link in the description to an article that has basically how you go
about finding your proper macros, how you measure them up, and also all the different
great foods that you could eat while on the ketogenic diet. So definitely jump into that
if you're having concerns about how to measure your macros.
Let's talk about this now. Oops, I did it again and for those of you who realize that,
I apologize in advance for this reference, but I just had to. When we look at following
the ketogenic diet, one of the things that happened, especially to me as a clinician,
is that you get working with patients and all of a sudden you realize, I'm so hungry
but I can't leave because I'm busy and I have nothing else to eat. But non-keto foods. And
that happens to everybody. You get busy and you're hungry and you have nothing to go to,
but something that's going to throw you out of Ketosis. And this happens to a lot of people
are following the Ketogenic Diet and they think, ah, you know, they make excuses for
themselves. Well this is the only thing I have. This is what I have to do. But the problem
is is that when you go and you throw in a different snack fruit or something that's
throwing you out of ketosis, you're really messing yourself up there. So we want to make
sure that we have some good go-to keto foods around us all the time. So my favorites are
macadamia nuts, avocados, keto bars, hard boiled eggs, and also some jerky. So, having
these available, ready to go is a really powerful thing when you're following the ketogenic
diet cause you don't want to keep coming out of it just because you don't have food available
there all the time. You can keep some of these in your car, you can really have them available
and keep them in your bag, whatever.
Now let's talk about exercise. Recently I saw a piece of content that said like how
to lose weight without exercise or how to lose weight while on the Ketogenic Diet without
exercise. I would never promote how to do something without exercise because exercise
is an essential nutrient to our genetics. Just like different vitamins are - vitamin
A, B and C - exercise is essential too. If you don't have exercise in your life. It is
a deficiency because it's required by our genetics. And so we want to make sure that
we're adding exercise in. And if you're doing keto but not exercising, you're cutting yourself
short and it may be something that you have to do in order to get results. So what's best?
I like doing resistance training. About 30 minutes can do it. At least 30 minutes, I
should say. And as far as how much I like to typically do about three days of resistance
training a week. Now that may be two days for you, whatever's right for you. But adding
in resistance training is really good. Not only does it help build muscle, it helps keep
you lean, it helps keep you toned, it keeps you happy with your overall body.
And we'll also want to look at high intensity interval training. This is something I typically
do a couple of times a week as well and you'll be talking about all these different types
of exercise out there, but one of the best exercises that you can do, especially if you
have insulin resistance, is you can do high intensity interval training. The reason this
works so well is because it really helps balance out your blood sugar. And I'm not talking
about some very hardcore 20 minute, 25 minute high intensity interval training, but just
doing it for five to 10 minutes in the morning when you wake up is very powerful for balancing
your blood sugar all day long. It's one of the best things that you can do if you have
insulin resistance. And so give that a try and let me know how it works for you because
it's very, very powerful. Now you can do that daily. You could do it every morning. You
could go ahead and even do those on the same day that you are doing your resistance training.
Switch it up a little bit. If once a week is right for you, figure out what's right
for you. And that's the key when it comes to sustainability with all this stuff, it's
about figuring out what's right for you. But I'm here to tell you if you have insulin resistance
it could be one of the reasons you're not getting great results on the ketogenic diet
and high intensity interval training is very powerful for five, 10 minutes first thing
in the morning, really good stuff. And the research backs that up to a high extent.
Too many meals. This is another area that people struggle with when following the Ketogenic
Diet. A lot of people think, well as long as I'm in ketosis, I can just eat as much
as I want as often as I want. But the problem is then it actually, they start getting kicked
out of ketosis, they start not having weight loss. So what you can do is actually add an
intermittent fasting and it really is an amazing pair. And there's basically two ways you can
do it. You can do 16 and eight intermittent fasting. You could open that gap up a little
bit more all the way down to doing one meal a day. And then the question becomes, well,
do I need to do this daily? And for the most part, a lot of people see best results when
doing it daily. Now you can go back and forth between intermittent fasting. You can do one
meal a day, you can just really switch it up. And the key is, is that if you're doing
ketosis and you're not getting those hunger pains and things of that nature, intermittent
fasting, one meal a day becomes very easy at that point. So give that a try because
that can really help skyrocket your results.
Now the next here is results indicator. Now this is important because a lot of people,
when they look at results, they use very poor indicators. The first year is total weight
loss. That's the top thing that people are looking at. Well, I did the ketogenic diet
for like three weeks and I lost a pound and it didn't do anything for me. Well, that is
a very poor indicator of health. And you'll see why here in just a moment. Let's keep
moving fat loss. This is a better indicator. So if you're losing fat, if you're actually
measuring inches, things of that nature, that's a better indicator that you're actually getting
results than total weight loss. Now when we look at the best thing that you can do is
total wellbeing. So if you're following the ketogenic diet, maybe you didn't have any
total weight loss, and the reason for it is you may have actually started gaining muscle
mass. You probably started gaining some better bone density. The other thing is that when
it comes to total body weight it’s not the important indicator to look at. How are your
energy levels? How is your focus? How was your sleep at night? How were the different
pains that you normally feel throughout your body? Did those start to diminish? And then
of course did you start to lose some fat? But then you know, you may have had all those
amazing results. Then you stepped on the scale and you said, well, I didn't lose any weight.
So you want to make sure that when doing the Ketogenic Diet, you're looking at total wellbeing
and not just a number on a scale.
Let's go ahead and keep moving on here to keto hacks. Okay, here's some top things that
you can do in order to get the best results and really stay in the state of ketosis so
that you can lose that fat. Sauna therapy is really great. So using a sauna. Every single
day is powerful, or even a couple of times a week. One of the things you can do is go
to your gym and use the sauna. Some people will have saunas in your home, depending on
where you're from, like in certain countries, it's standard to have a sauna in your home.
So using an infrared sauna, it has not only tons of health benefits, but it also will
help you stay in ketosis. It's something that I've used in my life in order to help me stay
in ketosis while following in the ketogenic diet.
Cold therapy is another one. You can use cryotherapy where you go to like a cryotherapy place and
they put you in a little chamber and they do it that way. Or you can just do an ice
bath at home. It increases the brown fat on your body. It increases your metabolism, helps
you stay in ketosis. Now the other thing is is that if you want to learn more about this,
I'll put a link to a video I did on it right up here, how to do it, some of the other benefits
you get from it.
And then lastly, let's talk about this accountability partner. I know that this sounds kind of like
simple, but the thing is is that when I find people who are following a diet and they're
failing at it, and they're basically doing it all alone in their home, their husband's
not on board, the wife's not on board, the kids aren't on board, the coworkers are all
looking at 'em like they're crazy. Everybody's telling them they're going to fail, there's
a good chance, yes, they're going to fail. So it's so important to make sure you have
that accountability person - the friend, the family, the coworker, anyone, to really help
keep you on track and of course give you that motivation to stay following the ketogenic
diet until you get the results that you're looking for.
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