Your weight can stall for many reasons on the keto diet, but for the purposes of this blog post I want to touch upon one topic in particular because I have encountered it quite a bit lately. Have you ever wondered why you are hitting all your Macros perfectly but your weight loss is still stalled or perhaps your ketone levels will not rise? I can't tell you how many times I have heard this complaint! I can imagine it can be quite frustrating to feel like you are doing everything right but still there is something wrong. At this point is where people will often times throw in the towel thinking "The Keto Diet is just not for me" Do not give up..when done correctly the Keto diet can be amazing, for fat loss, weight loss and just overall health and wellness. Did you pick up on that one phrase though "When done correctly" What does that mean exactly? It's very simple actually and when I say "simple" I really mean simple! I often refer to this with my clients as "Back To Basics" I can't stress this point enough. In order to be successful with Keto the majority of your Macros (Calories consumed) needs to come from Whole, Healthy food sources (Organic and Grass fed whenever possible) Healthy Fats (Olive Oil, Nuts, MCT Oil, Avocados,) & your Carbohydrates should come from Greens (Broccoli, Kale, Spinach, Asparagus). What I mean by majority is "most of the time" its perfectly ok to "sprinkle" in some items that are"keto friendly" but not necessarily ideal here and there, but they should not be a part of your regular daily routine or definitely not a part of every single meal.
Keto Friendly but not Ideal?
Ok now I am sure you are asking yourself what the heck does that mean?! Well remember when I started this blog post I mentioned that you were hitting your Macros perfectly?! Well perhaps you were hitting your macros because technically the Nutrition label on the products you have been using every day are "Keto Friendly" Meaning High in fats, Low in Carbs, Low in sugar Right?!? But what about the INGREDIENTS?!? First of all, I like to use this rule of thumb when it comes to ingredients, if it has ALOT of them and any that I can't pronounce, I won't use it, simple as that. If you have to ask yourself, hmmmm I wonder if this is Keto friendly, it probably isn't!
Some Common Culprits are:
Ok Ok, im not trying to take all the fun out of this for you guys... So I will clarify, it's ok to have some seemingly Keto Friendly items from time to time even with undesirable ingredients, but I again, you want to make sure that the Majority of the time You are getting your Macros from Good Quality WHOLE foods (Minimally processed and no preservatives) Do I sound like a broken record yet?!?
Having these items here and there is not an issue necessarily it's when you quantify it and are having too many of them where it becomes a problem. Multiple meals per day every day!
You are not striving for perfection here, because that is not realistic and honestly perfection is not required for progress, but awareness is half the battle, that way when you are deciding what to eat you can make an informed decision because there is nothing more frustrating than thinking you are doing everything right but you aren't progressing as quickly as you'd like to. Now you can decide, yes I am going to have this Atkins bar right now even though I know it's not ideal for me, it's better than a Snickers Bar and back to my Whole Foods eating tomorrow! Or perhaps, you start making your own Mayo and Ranch dressing from scratch, or Pass on the Diet Coke at lunch because you know you are going to have Alfredo sauce from a jar at dinner. The Key is moderation and making informed decisions. Ease into it, it gets easier over time as you slowly start pulling away more and more from processed foods!
Now maybe you will understand a little better why I aligned myself with Perfect Keto and recommend their products, because I can honestly say they have NO cringe worthy ingredients in them at all!! Which is why they are my first resource when I am developing recipes for you guys! That way you can eat myEdible Cookie dough next time you have that sweet craving instead of reaching for the atkins bar!