Video

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are you doing keto in in a minute

fasting perfectly yet you’re not losing

any weight I have a lot of videos on

Plateau so what I did is I combined all

of them into one video to make it really

really simple let’s first cover some

basics first thing is what is normal

okay when someone does keto an if’ they

usually lose a lot of water weight

sometimes up to 8 pounds in the first

week that means you were carrying a lot

of water then the second week they’re

hardly losing any weight at all maybe

two pounds well the maximum fat burning

the actual fat you can lose per week

with a healthy metabolism is only two

pounds okay that’s actually really good

so if you’re losing a half a pound or a

pound

don’t take a loss on that that’s

actually quite good especially as you

get older or postmenopausal that’s

probably going to be the most you’re

gonna actually lose because the

metabolism is slow down so just consider

what normal is second point it’s good

healthy to lose weight not lose weight

to get healthy health comes first

weight loss second and let me define

health energy improvement

no more cravings hunger is gone feel

vibrant so if you’re focused on losing

weight before that not a good strategy

our body will release some of this fat

once we get healthy so when you start

the program and you notice that you’re

not losing weight yet your hunger is

gone realize it’s working just give it

more time because the body has to get

healthy and there’s all sorts of things

happening at the cellular level building

proteins and fixing repair actions and

things like that

okay next point muscle weighs more than

fat per volume so if you have atrophy

loss of muscle protein which actually

looks like that and you start this

program your body is going to repair

that first so you

you may start building more muscle and

that’s gonna be a little heavier than

the actual fat per volume so you may

notice you’re shrinking especially on

your waist and that means that it’s

working just give it more time but not

necessarily weight loss because your

body is focusing more on the the the

protein building you may be losing some

fat but the protein is going up okay

nine things okay in the order of

importance so let’s say you’re not

losing weight what do you do

step one double check your carbohydrates

a lot of times there’s hidden carbs

you’re consuming maybe a fruit here and

there some wild rice some bread on the

side because you’re not exactly doing it

perfect or it could be some wine or it

could be a so-called keto friendly bar

or some type of dessert and then when

you read the ingredients it is filled

with sugar okay okay so number two

you’re fasting pattern this is very very

very important and sometimes if you had

a slow metabolism you need to fast

longer so the key is start where you’re

at do three meals no snacks then don’t

eat if you’re not hungry

ride the wave and so you skip your

breakfast and then your first meal a day

maybe is that lunch and then the second

is that dinner and then you take those

two times and you start squishing them

together okay so now you’re at a four

hour window and then you now you fast

for 20 hours okay and then let’s say

you’re still not losing weight and then

you basically eventually go to one meal

a day most people will lose a good

amount of weight with that unless they

have a history of a lot of dieting or

they’re going through menopause or they

had diabetes or have diabetes and or

they have a lot of weight to loose or

they have a fatty liver so the body has

to kind of take the fat off the liver

first before it starts going after your

belly so they might not see something

right away but this is what they need to

do they might need to have one meal a

day every

other day okay that will handle even the

most severe case some people what they

do is they do in a minute fasting to do

one meal a day and then every week they

go for 48 hours so there’s a lot of

different things you can try but you

need to increase your fasting okay

number three bloating you’re eating all

these vegetables you’re not used to them

and you’re just bloated and you’re

retaining water you seem to cut the

vegetables out right now because you

probably have something called SIBO

small intestinal bacterial overgrowth

and that’s just causing your gut to be

filled with fiber and you’re getting

constipation you have fluid retention

that happens on occasion so cut down the

amount of vegetables that you consume

maybe some steamed or cooked vegetables

or just have like some leafy green salad

but not that much

this can inhibit your weight loss

therefore start cutting down your fat

now fat is good in the beginning but

when you start becoming adapted we want

to burn our own body’s fat not the

dietary fat as much so you might want to

cut down your fat to about 75 grams it’s

just a matter of not adding any fat to

the meal just eat the fat that’s

normally with the protein to keep it

simple so this will help number 5 add

exercise in there especially if you

could do it when you’re fasting so if

you’re between 40 and 50 or getting your

60s you want to work out probably twice

a week and you spread it out just make

sure the workouts are intense or long

enough to really cause your whole body

to be exhausted or you’re like so you’re

sweating because we want to do a very

thorough workout but we have to make

sure we don’t over train so it’s a

judgment call I’m gonna put a lot of

videos down below for each point so you

can get more data on that number 6 add

another 30 minutes of sleep maybe even

one hour believe it or not you trigger

growth hormone which is the main fat

burning hormone when you’re sleeping and

sleeping could greatly improve your

metabolism add another 30 minutes you

might even need to take a nap or just go

to bed a little bit early

this is actually quite big by the way

and you also the need for less snacking

too when you have fully slept number

seven this is when you can add the

outside of vinegar

you know dilute it drink it through the

day with water more potassium through

electrolyte powder or more vegetables b1

through nutritional yeast magnesium

leafy greens or electrolyte powder

and/or vitamin D these are all things

that will improve the situation with

insulin it will help lower insulin by

improving insulin resistance so if we

reduce insulin you’ll lose more weight

but I don’t recommend this unless the

carbs are low and you’re fasting okay

because if you’re adding nutrients on

top of carbohydrates on top of frequent

eating it just doesn’t work number eight

reduce your stress

everyone goes to stress but there’s

usually one or two sources of this dress

and it could be certain personalities

that you’re involved with do whatever

you can to improve that situation

because I will say a lot of people lose

weight when they reduce stress and when

they go on vacation because they’re

separating themselves from the stress

and their body just does very very well

this is very important by the way okay

just I’m emphasizing it for importance

okay and lastly number nine fix a health

problem that you may have that is not

associated with weight loss so in other

words take the weak link of the body and

correct it so let’s say you have a

thyroid issue or some gut issue or

inflammatory pain situation or any

anything focus on that to eliminate that

to speed up your all metabolism all

right and lastly check out these

additional videos on plateauing on this

page right here