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so you’re doing keto but the weight it’s not  coming off or it’s very slow what can you do  

now i’ve done a ton of videos on plateau  i’m going to put some links down below but  

i want to give you a a summary of three really  important things okay related to slow weight loss  

so number one the goal is to get your ketones  from your own body fat not necessarily your diet  

i really want to make that distinction because  sometimes people think that keto is a high fat  

diet no it’s a low carb diet being on keto does  not mean unlimited fat it doesn’t mean that  

you can keep eating these fat filled keto bombs  all day long that’s not going to work and drink  

tons of mct oil and take these exogenous ketone  supplements and thinking you’re actually going  

to lose weight no that’s not going to happen  because if you provide your body with dietary  

fat or ketones and we compare that to your own fat  the body is going to always use the dietary fat  

and ketones first before it taps into your own fat  and so if you’re not losing weight that could be  

the reason why you might need to cut down on some  of the extra fat i would just consume the fat that  

normally comes with the protein and also realize  that dietary fat has more than double the calories  

so when we say the ketogenic diet is 70 or 75  percent fat we’re talking about calories that’s  

a little different than the size or the volume  of fat and i think it’s confusing for people  

because they think they have to fill up half the  plate with fat because it’s 70 to 75 fat but what  

they’re missing is that if you take carbohydrates  and protein and fat the fat calories are more than  

double as far as the density of calories versus  these other two all right let’s go to number two  

if you’re having difficulty losing weight on  keto you must add intermittent fasting why  

because what determines how much weight you’re  going to lose and how deep you’re into ketosis  

is where your insulin is at and the way that you  reduce your insulin is through a low carb diet  

and through not eating so frequently as an  intermittent fasting and prolonged fasting  

so wherever you’re at whether it’s two meals a day  go to one meal a day let’s say for example you had  

two meals a day that but once in the morning  and once in the evening squish them together  

so you have a longer fasting period you can add  more fat to fast longer it makes it easier to go  

longer if you’re at one meal a day you might want  to consider eating once every other day okay so  

that’s number two all right number three this is  very important you need to understand if you have  

a slow metabolism that means you have insulin  resistance and insulin resistance comes from  

years of consuming too many carbohydrates and  eating too frequently in other words insulin  

is not just raised by a high carb diet it’s  also raised by eating so you can create insulin  

resistance you can make insulin resistance worse  by consuming frequent meals three meals two snacks  

okay so if you’re grazing all day you can actually  create insulin resistance like that so if we want  

to reverse that and you want to improve insulin  resistance and fix your stubborn metabolism  

you need to reduce your carbs even lower you need  to fast longer okay you can consume things like  

berberine like a supplement that actually can  help you lessen the insulin resistance you can  

also take apple cider vinegar before bed that  helps insulin resistance you can sleep longer  

that improves insulin resistance because it  lowers cortisol you can also add exercise which  

also improves that insulin resistance and it makes  insulin more sensitive all right try these things  

and comment down below hey before you go  if you’re benefiting from any of my content  

i would love to hear about your success  story please share it in the link down below