Get ready to SHRED the last 10 lbs of stubborn weight that may have felt like it literally STICKS to you!!
Here are 10 TOP tips to busting past the plateau and pushing your results to the next level when you are following the ketogenic diet:
How to LOSE the LAST 10 LBS!!
The body does not like to lose weight because it goes against its very purpose which is to survive. Fat is stored to avoid starvation. However, there are some things that can be done to attempt to lose that last 10 lbs.
1. ZERO sugars – Sugar spikes insulin and insulin blocks fat burning. Be sure you are having ZERO sugars (and none hidden). Evaluate the foods you are eating and their ingredients.
2. Full Body High Intensity Exercise – The intensity of the workout is what can trigger the Growth Hormone (which is a powerful fat burning hormone). Exercise will help you lose weight IF you recover from it. All of the benefits of exercise comes in the recovery and it only works if you don’t over-train. Recovery happens during sleep.
3. Eight Plus Hours of Sleep – most fat burning and most of the benefits of exercise occur when you sleep.
4. Intermittent Fasting – 2 meals per day (or OMAD). Growth Hormone is triggered by IF. So add fat to those two meals to get your calories since it won’t trigger the insulin. Exercise during the fast really helps that Growth Hormone. To help with extending your fast consider adding in exogenous ketones.
5. Apple Cider Vinegar – It’s all about the Acetic Acid which lowers the output of insulin (greatly helps with Insulin Resistance) and lowers blood sugars. So since Insulin is what causes you to gain weight you want to keep it as low as possible.
RECIPE 1 – Cold Drink
- 1 Tbl of ACV
- 1 Tbl of lemon
- 8 ounces of water Stevia (to sweeten)
RECIPE 2 – Hot Tonic
- 1 Tbl of ACV
- 1 Tbl of lemon
- 8 ounces (or more) of hot water
- Stevia (to sweeten)
- Cinnamon (optional) helps burn fat
- Nutmeg (optional)
- Turmeric (optional – helps with inflammation Or any other ingredients desired Essential Oils if desired
Another way is add to your salad (or other veggies) Choose recipes that incorporate it, or even splash on meat or fish. Get creative.
6. Consider taking out DAIRY…especially cheese if you are eating it. Cheese contains mold and even if someone is not lactose intolerant they may have a reaction to mold.
7. Reduce Caffeine – 1 cup a day is fine but drinking coffee all day will cause insulin to spike. If you are drinking the Charged (caffeinated) Keto//OS Max it is ok to have one ketone plus one cup of coffee as the caffeine along with the ketones help the absorption, but without ketones stick to 1 cup of coffee at a maximum.
8. Eliminate Alcohol – Consume no alcohol until you achieve goal weight. It takes 24-48 hours to get back into ketosis. Even having a low carb drink that is more keto-friendly can affect weight loss results and slow things down. The liver must deal with that toxins first and then won’t produce ketones until it is out of the system.
9. Reduce Fat – The macros are a guideline and it is important to get that fat in when you first start Keto. Once you are fat adapted you only need to consume enough fat in your meal to sustain you to the next meal. You want your ratios right per meal but don’t have to hit that fat macro by the end of the day. Some people at night keep adding extra fat which can be why they may not be able to get to the next level. Your body still has to FIRST digest all the food you eat before using your own fat as fuel.
10. Reduce Stress – Stress raises cortisol and cortisol raises insulin. A good meditation practice can help.
