weight-loss stalls are extremely frustrating especially since most of us
have been told that on a ketogenic lifestyle the weight just melts away
effortlessly so the worry is it that almost everyone who does keto ends up on
some kind of stall ah it's because you haven't purchased the one thing that you
really did need to purchase and if you stick around in this video I'm gonna
tell you exactly what that is hello wellness warriors welcome to
reason that I make these videos is because your health is composed of both
physical health and mental health and we need both of those to be doing well if
we're gonna have an overall feeling of well-being today we are talking about
the frustration that we live when we're in a plateau and I'm gonna talk about
the things that actually are happening to cause a plateau and that one thing
that you should have bought that if you'd bought it would have solved all of
this now the first thing I'm gonna point out is that most people who are stuck
when you ask them what is it that they need to be doing on keto they absolutely
know they can tell you that what they need to do is eat less than 20 grams of
total carbohydrates per day eat the fact that comes along with the protein eat
when they're hungry stop eating when satiated they absolutely know the
protocol for clarity I want everyone to understand that this is not a diet plan
this is not a weight-loss plan this is not a fat-burning plan the ketogenic
lifestyle is exactly that it's a lifestyle and guess what you cannot sell
a lifestyle you're either on the lifestyle or you're not so then when
we're talking about the ketogenic lifestyle as I'm trying to evaluate
what's causing the problem what I start to recognize is the first thing I hear
is that the source of the carbohydrates doesn't matter and to some extent that
is true the source of the carbohydrates doesn't matter as long as you're eating
less than 20 grams of carbs in your day it is true the source of the
carbohydrates don't matter I will give them that but as soon as I hear that
piece of information floating around in the
that's my first indication that they don't have what I'm about to tell you to
go get the second thing that they say to me is they are not particularly reading
food labels and when I asked them about labels they're really not checking
except to make sure that whatever food that they're eating falls in line with
the Keadle idea so it's healthy food but they're not verifying serving sizes and
they're not keeping track of serving sizes which leads to the next issue I'm
going to talk about that people are still adding extra fat to their food
months after they're doing keto so theoretically if I've been doing keto
for months then I should be fat adapted and if I'm fat adapted and my goal is to
lose weight then adding extra fat to my food actually will make me stall because
now my body has a choice do I use the dietary fat the violet is eating or do I
use the fat in the storage well it doesn't make sense to use a fat from
storage and then turn for the dietary fat back in storage so your body's too
smart for that it's gonna use the dietary fat so if you are trying to lose
weight then ultimately your goal is to not add extra fat to your diet what you
want to do is you want to eat enough fat that you're not hungry
but at the same time not enough fact that you're not pulling some of the
energy from yourself so this scenario will lead to me asking questions about
the carbohydrates that they're eating because I know that you know to keep
your carbohydrates under 20 but now my question is well which carbohydrates are
you choosing and I'll still hear that they're choosing things like potatoes or
carrots or you know still eating apples once in a while and this kind of thing
it's okay now my question it becomes very obvious to me what's happening here
and I'm gonna share that with you right now you see because in the beginning it
doesn't matter that I'm still eating a few potatoes or carrots it doesn't
matter that I'm still eating a few apples it doesn't matter that I'm adding
a little bit of extra fat to my food in the beginning because I haven't
decreased my carbohydrate intake so dramatically that in the beginning the
little bit of carbs that I'm still leaving in and the
a bit of extra fat that I'm adding it's still way less than what I was ingesting
before and so my insulin levels are still much lower than what they were
before and so therefore I will lose the problem is is that a I won't lose as
much as I could have lost and B I will at some point stop losing because the
thing that you don't have that you absolutely need to have in order to make
sure that you lose weight on keto is a scale you need a food scale if you don't
have a food scale then you don't actually know how many grams of carbs
are in what you're eating if I take an apple I can guess about how many carbs
are in here but I don't know for sure if I grab some broccoli a bowl of broccoli
I don't know for sure how many grams of carbs and bro I have to weigh it and
then look up the measurements and check the one thing that everybody needs to
buy if they would like to do keto properly and actually lose the weight
that they need to weight lose is a food scale bonus tip there's one other thing
that I'm going to tell you that if you get this is gonna really help your scale
and that's a food calculating app of some sort I personally use chronometer I
get no money for telling you that I'm gonna put a link to the site for
chronometer I'm actually gonna put a link to the scale that I use as well in
my description below so you can check it out I used to use lose it
my boyfriend uses MyFitnessPal the reason I changed the chronometer was
because the app allows you to tell it how many carbs you want to max out for
the day how many proteins you want to max out
for the day and how many fats you want to max out for the day and so because I
can choose the numbers specifically I like that because I'm different than you
you're different than the guy beside you or the girl beside you so being able to
tell the app exactly what your numbers are rather than have it calculate based
on your height and weight I thought was really important that's the only reason
that I use chronometer but honestly use whatever
app is gonna let you dial in those numbers and know that how much broccoli
you have on your plate doesn't go over your carbs for the day although that
would be pretty hard but if you're still eating bread and trying to keep it under
20 that's gonna be important for you to know if you're not weighing if you're
not reading food labels if you're not checking serving sizes how do you
actually know that you're keeping your carbs under 20 it's the numbers that let
us know if we're doing this or not imma be very honest with you I started
this process weighing my food because I was honest with myself that there's no
way on the planet I'm gonna be able to guess how many carbs are in these things
and when I learned that one slice of bread had 15 grams of carbs I realized
that I need to know I'm letting you guys understand you need to know and so I
want you to understand that till this day I still weigh my food even the cream
that I put in my coffee I put thirty grams and I weigh it every
morning when I put fat in my coffee I put what I put two tablespoons now
because I'm trying to keep my weight up I weigh it right so even if I'm gonna
ingest more to keep me from losing weight I ingest more fat not carbs you
need to weigh your food you need to know how much fat as well as how much protein
as well as how much carbs you're eating the protein is going to tell you if
you're eating enough to build muscle we need to build muscle it's been proven
that women with more muscle live longer I'm gonna make the big assumption that
generally speaking people with more muscle live longer but the study was
done on women it's important for us to build muscle it's important for us to
have enough fat in our diet depending on where we are in our process if I'm
trying to lose I'm not eating extra fat I'm eating the fact that comes along
with my meat and that's it I'm eating the fat that comes along with whatever
protein I happen to be eating and that's it if I'm trying to maintain my weight I
might start adding a little fat which is what I did because otherwise I'd still
be losing you need to do this in the way that matches you and the first way
that's gonna happen is by knowing where you start and I can't know where I
started if I'm not weighing so weigh your food know what isn't what you're
eating know how much of whatever you're eating you can eat know your serving
sizes I really want you to take your health seriously you only get one body
and really the time it takes you to weigh your food does not compare to the
health benefits you get from knowing exactly what you're eating and knowing
that you didn't go over or you or you're not too far under like in my case I want
to thank all my wellness warriors for coming by to watch the video and
everybody who's new please subscribe because I would love for you be back
again next week share the video guys I will talk to you