Blaming the diet, blaming circumstances, blaming other people or not trying new things to move the needle... that’s being passive. I’m not saying we have to be perfect… far from it… I’m saying good or bad, ‘own it.’
- Being real with ourselves is so freeing
- No guilt, no shame, no perfection
By being real with ourselves we rid ourselves of self-defeating emotions such as ‘being perfect’, ‘I was bad’ or ‘I’m not good enough’, and we can take action when we’re ready.
► Things we may be doing that could be stalling us:
- Veering off, having a cheat meal (meals):
1 cheat meal could possibly raise your insulin, take you out of ketosis and cause huge inflammation for 1 – 2 weeks (depending on how insulin resistant you are) *Says Dr. Berg
- Drinking alcohol:
The moment you have that first sip, the liver must change from ‘fat burning’ to ‘alcohol processing’ mode. Everyone’s turn around time is different, but I know for me it takes almost as long as a ‘cheat day’ to get back into ketosis.
- Having carbs in the morning:
Fasting or not fasting, it’s always best to push carbs as far out as possible. If you are a breakfast eater, have your eggs, bacon and fatty coffee but hold off on any carbs until lunch or dinner.
- Not tracking:
It’s easy to go too high in carbs and not get in enough protein. ‘Guessing’ isn’t ‘knowing.’
- Not varying your keto plan:
Eating the same macros in the same way for long periods of time will stall you. Calorie cycling and intermittent fasting really keeps the body from getting too efficient with the calories it gets.
- Eating too many times a day:
Eating 3x a day is not required, especially once you are fat adapted (4-6 weeks into keto), in fact, it can really slow down fat loss. If you are a 3x a day eater, work you way to 2x a day. If you are comfortable eating 2x a day, throw in an OMAD (one meal a day) here and there. Yes, you can totally have your fatty coffee in your fasting window!
- Having sweeteners early in the day/during your fasting time:
Everyone needs to test for themselves, but the general rule is that even zero carb sweeteners like stevia can cause an insulin response (insulin response = no fat burning temporarily) due to the ‘sweetness’ not from the carbs. You can deny this, but doing your own glucose test will tell you for sure. I LOVE stevia, but my rule of thumb now is I only have it when I am eating anyway (as there will be an insulin response from eating even protein) but I do not use it in my fatty coffee when I am fasting, for example. Ie: no stevia in my morning fatty coffee, use stevia in the fatty coffee I have with my lunch.
Ever think ‘wow, I can’t believe how long it takes to lose weight, but the second I veer off BOOM!’… the body converts to sugar burning VERY easily, but takes it’s loving sweet time to convert back to fat burning. So every time we do these things, it takes time to get back… do them often enough and you may never even be in a ketosis/fat burning state.
I’m not saying you have to be perfect… far from it… just be real about what is/could be stalling you. Figure out what those things are and make a plan to change them. Or, be ok with it. Either way, you are owning your power by doing this. Gotta be honest, sometimes I am just happy to ‘maintain’ and I own that too… I can’t get upset with the lack of fat loss if I am drinking on the weekends. If that is my choice, then I will make up for it during the week and call it a ‘wash’… ending the summer at the same fat% I had going in IS a huge win for some of us! Lol
Do you ever slip into the habit of not owning what isn’t working? Blaming others or circumstances? Do you do any of the things I listed that may stall you? Take your power back and OWN it. As Dr Phil says... you can’t change what you don’t acknowledge.
You got this!
~ Intentionally Bare
❗️ Health information given here is based on public research and is not meant to take the place of your doctor’s advice. Always do your own research before trying something new.