Sometimes your diet stalls and comes to a standstill with no calories lost nor gained. Perhaps the time comes for you to have a recess from fasting and continue moving after the break. Fasting is an eating strategy where there is a cycle between periods of eating and fasting. It has nothing to do about the foods eaten but rather when you should eat them. Of the many intermittent methods of fasting, each type splits the days or weeks into alternate eating and fasting periods.
Also called “IF”, it is a very well-known health and fitness trend, with researches to support its benefits. In some points of a weight-loss journey, the weight just stops going down for no evident reason. For most women, this is frustrating to the highest degrees when their clothes still feel as tight as before or there is no change on the scale.
There is great disappointment especially when one is sure they have been following the dietary guidelines to the hilt. More so when the weight loss was going great and hopes are high. This non – active phase is called a stall or plateau. It should not cause any alarm as it happens to the best dieters no matter which weight loss method is used. The most important thing is to figure out a way how to get back on track of the weight loss journey.
About the ketogenic diet
This type of diet is essentially a low carb, high fat diet. With fewer intakes of carbs, the body produces ketones in the liver to be used as energy. On a normal carb diet, the body uses glucose as energy and the fats are stored since they are not being used. When you are carb deprived, your body starts to use ketones as energy. Under a are on a ketogenic diet, your insulin levels drop greatly and in turn your body becomes a fat burning machine losing lots of weight.
How to prevent stalling in your Ketonic diet:
1. Eat adequate amount of Protein
Although a ketogenic diet has low carbs, high fats and a substantial amount of protein, it is very possible to eat too much protein. Eating too much protein can stall your weight loss tremendously. When you eat too much protein, it leads to gluconeogenesis, a state where the body converts protein to glucose for energy. The right amount of protein helps you maintain lean muscle mass as fat is melted and increases your fat burning capacity.
2. Do the proper exercise, correctly
Under a ketogenic diet, it is important to exercise tp increase metabolism rate because exercise increases the rate of metabolism that is bound to escalate while on a ketogenic diet. Weight loss process is stalled by slow metabolism rate. Too much exercise is no guarantee for weight loss, The right kind of exercise is important to incorporate cardio, weight training and low intensity exercises. These increases your muscle mass build up.
3. Limit the amount of your nut intake
Nuts are useful parts of the ketogenic diet as they contained the proper amount of proteins and fats. However, nuts contain carbs and overeating will increase carb intake. The right thing to do is to stop eating them.
4. Get the right amount of sleep
The ability to lose or gain weight is determined by your amount of sleep. Get enough sleep to achieve the right weight for you. Some of the side effects of lack of sleep are feeling tired that also makes you hungry. When you are tired there’s no motivation to eat healthy or even exercise.
5. Use a structured plan to your advantage
A ketogenic diet is not boring when you use its well-written and comprehensive program that provides you with many different easy daily recipes as well as uncomplicatedly written information about the Keto diet.
There are some changes in your body during fasting.
- Blood levels drop drastically due to abrupt dropping of insulin levels that facilitates fat burning.
- Hormone growth due to blood levels may increase as much as 5-fold.
- Cellular repair process is induced by the body such as important removing waste material from cells.
- Gene expression as there are beneficial gene changes in several genes to include molecules related to longevity and protection against disease.
- Intermittent fasting helps you to lose weight and belly fat.
- You will east fewer meals and limit your calories.
- In addition, intermittent fasting enhances hormone function to facilitate weight loss.
- The breakdown of body fats and its use as energy lower the level of insulin to higher levels of growth hormone that increases the amounts of norepinephrine or noradrenaline).
- Even short-term fasting actually escalates metabolic rate by 3.6-14%, burning even more calories.
- Both sides of the calorie equations are given benefits by intermittent intermittent fasting as it boosts metabolic rate by increasing calories and reducing the amount of food you eat.
Final words
All things considered; intermittent fasting is an incredible ad powerful weight loss tool.
Studies illustrated how intermittent fasting reduces oxidative damage and body inflammation. This provides more anti aging benefits as well as the prevention of several diseases.