Why am I not Losing Weight on Keto | KCL38
Are you struggling to lose weight on keto? Why does it seem that everyone else is losing 38 lbs a day, but it’s just not working for you? Join me for this episode as I share the top reasons why you’re not losing on keto and how to get that scale to move and keep your motivation high.
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Carole Freeman: [00:00:00] welcome. Welcome everyone today. I’m going to be talking about why am I not losing weight on keto? We’re live everyone are you losing motivation on keto because you’re not losing weight. Do you wonder what you’re doing wrong? Guess what?
Carole Freeman: Because this episode is going to be for you, then stick around and learn the top 10 reasons why people don’t lose weight on a keto diet. So welcome everyone. Keto chat live. I’m your host Carole Freeman. I have a master’s degree in nutrition and clinical health psychology. Sounds fancy. I know I’m a certified clinical hypnotherapist.
Carole Freeman: I’m also a board certified ketogenic nutrition specialist as well. I specialize in helping women 40 plus follow a keto diet for sustainable weight loss. I’m really glad you’re here. We’ve got Lynn from New York joining us as well. Welcome Lynn. Glad you’re. I got to do the thing. My lawyer wants me to do a medical disclaimer.
Carole Freeman: This show is meant for educational and entertainment purposes. Only. It is not medical advice nor intended to diagnose, prevent, treat, or cure any [00:01:00] condition whatsoever. If you have any questions, concerns related to your specific medical conditions, please seek out a qualified functional medicine specialist.
Carole Freeman: Get the care that you need everyone. All right, welcome everyone. I’ve got a quiz for our viewers to get a, again, this interactive show. So I’d love you all participating. Here’s a quiz. Is it more likely that people trying to lose weight on keto, eat too much protein or too little protein. So weigh in your vote on this one, just type in too much or too little in the comments, whichever one that you think is most likely the reason why people are not losing weight on keto.
Carole Freeman: Thank you all for joining again. Join the show. Tell me where you’re. Joining from, oh, you know what? I have a note here for myself. And so this is not a, it’s not a make it so reference. I was going through a transcript of a last one of my last shows and I started every sentence, every other sentence with, and [00:02:00] so I made myself a note to try not to say that as much.
Carole Freeman: All right. We’re getting some weigh ins here. Cheryl is saying too much protein. Lynne’s saying little too little. I’m guessing too little protein. Okay. We’ve got one from each side there. Keep your guesses going. I’ll reveal that here in our teaching segment. So I said, I just said all right.
Carole Freeman: I need to put this on my forehead. Don’t say. And or so that didn’t work. It didn’t stick, too much makeup on my 400. It didn’t stick. Christine, oh my gosh. Hi, Christine struggling too much protein because it spikes insulin. And saying, oh yeah. Two, two little proteins. We’ve got two for too much.
Carole Freeman: And two for one for too little, you guys hang tight. Glad you’re here today because I’m going to give you the top 10 reasons why people are not losing keto. And one of them is the protein topic, so you’re going to love it and okay. So glad you guys are here. Keep the comments going. If for [00:03:00] fun, if you’d like to, if you’re watching us on Facebook, you can give us an award that would help support the show.
Carole Freeman: And on YouTube, you can do the super chat feature. If you see that there that supports the show as well, too. So thanks for being here. And so up next, just a little personal check in what’s going on in my life. I just finished a complete, and again, I’ve got a note here to myself tonight. Try not to start my sentences with and or so, but because I’m saying that so many, it’s going to a lot in the transcript.
Carole Freeman: Anyways, if you read the blog, we actually include a full transcript of the show afterwards, when we publish it on my website, that gives you the opportunity that if you can’t listen or watch, you can actually read it as well. I’m being very conscientious, not to say so many. All right. Let’s see if I may be actually just substitute a different word, but hopefully not.
Carole Freeman: This is actually a good speaking skill. Anyone here ever gone to Toastmasters? I [00:04:00] think this is one of the things they teach you not to use filler words and see, I still do it.
Carole Freeman: I’m so conscientious of this. I say Christine is saying also heard something about non-organic meats containing too much, omega six. I’ll give you right up top, Christine, all that is not one of the top 10 reasons why people don’t lose weight on keto. If, and it’s actually a fake news that non-organic meats contain too much omega-3.
Carole Freeman: Most meats. So they say that like grass fed beef has omega-3 and it’s really high in it. And it actually is not that high and source of omega-3. If you want to get an omega-3 fish is going to be your best source of that meat. Isn’t really a good source of omega-3 regardless of how it’s grown. Alright, personal check-in personal check and that’s where I was going. Next. Keep commenting. The quiz we’ve got going on right now is do you think that one of the reasons why people don’t lose weight on keto is they’re eating too much protein or too little.[00:05:00]
Carole Freeman: People are messaging me. So it’s getting me distracted. Oh, that’s not anything I need to pay attention right now. Okay. Pay attention everyone. Glad you’re here. I just finished seven week sprint. I just dove into updating my core program. So again, I specialize in working with women 40 plus in maximizing weight loss on keto, and also being able to stick with that and keep the weight off.
Carole Freeman: And I have a core program that my clients all go through and I just spent the last seven weekends. So not only working my full time, supporting my clients during the week, but I gave up all of my weekends, the last seven weeks to completely overhaul my program. I love it. It’s great. It’s fantastic. We just had a cohort of about 12 people that went through the whole thing.
Carole Freeman: They’re raving it raving. So all the content is completely updated. And also it’s on a brand new platform, which everyone’s loving as well. It’s this really cool platform that has a lot of gamification in it. So it makes it really [00:06:00] fun to go through the modules. It makes more people get through all of the content and it’s really rewarding to go through it as well.
Carole Freeman: So that is. Part what I been up to. So I just finished the seven weeks sprint giving up on my weekends and it’s done. It’s finally done everyone. It’s so great. And I’m still gonna do it. What I am. Going to take a rest. I’m going to Mexico for an entire week. My friend is down there. She’s celebrating five years survival of pancreatic cancer.
Carole Freeman: So proud of her. She’s fought for her life. And. I’m going to go spend a week down there with her. It’s going to be my risk period. And so this is something, if you’re, if you get my weekly newsletter, I wrote about this came out this morning, the concept of sprinting and resting can be really powerful for getting things done in your life, but just having overall goals.
Carole Freeman: And also it’s something that’s really effective with keto [00:07:00] dieting as well. So we can get burnt out from feeling like we can never, ever do something. And so for some people having. A very specific sprint time. We found about six weeks ends up being a perfect amount of time that people can dedicate to a strict protocol.
Carole Freeman: Then they take a little bit of a rest. Now rest doesn’t mean that you just go and eat whatever it’s also strategic. And then you come back and you do another specific concentrated sprint again. And that’s what I did with my content creation. I spent the last seven weeks sprinting working my butt off and giving up all my extra time for that knowing I was going to take a break, had a perfectly planned out.
Carole Freeman: Now it’s not like I’m going to take a break forever and I’m just never going to go back to work. I have a week planned. And then when I get back, the next step actually is going to be updating the content for our long-term membership, our keto lifestyle crew, lots of fun stuff coming with that as well, which I’m really excited.
Carole Freeman: So that’s my update is I’m [00:08:00] going to Mexico next week. I earned it. I worked hard and that’s something I bring to my clients as well as when you’ve worked really hard. You need to find non-food rewards for yourself for all your hard work. We’re so used to, oh, I’ve been so good at my diet. I deserve a treat or reward and that treat a reward is always just food.
Carole Freeman: Give yourself something else. That’s not a food reward and you’re going to do so much. Now I want to, I’m going to give I’ve got a new segment up next, an article that just came out. It hit my inbox on, I think, Tuesday of this week brand new article. And then after that, I’m going to go into the 10 reasons why people don’t lose weight on keto, the top 10 reasons.
Carole Freeman: Why? All right. So I’m going to share this article in the chat and you’ll be able to see. Yes now it is a fancy real medical article. Facebook doesn’t really like that, so they may not show it to anybody on Facebook, but this is published in the journal of American heart association. It’s [00:09:00] real. It was published on September 29th, 2021.
Carole Freeman: And it’s looking at ketone esters and cardiac function in type two diabetic patients. That have heart failure and short answer. Basically it shows that getting ketones in the bloodstream stream improves the heart function in mice with type two diabetes. Did you know that they can make poor little mice have type two diabetes, but typically what they do is that they test it in mice first, before they start implementing it in humans.
Carole Freeman: Now this correlates very strongly with all the. Cardiologists that I know that promote keto diet. So we’ve got Dr. Brett. Sure. From he’s the medical director of diet doctor. He also has his own medical practice. We’ve got, oh man, there’s another medical doctor out there that I don’t remember their name, but I’ve interviewed the nurse that works with him on my past episodes, as well as we’ve got several other cardiologists.
Carole Freeman: So in the [00:10:00] keto. Conferences that I’ve gone to. I’ve asked all the doctors about, does keto help heart failure? Does it help somebody who already has diagnosis of that? Again, this show is for informational purposes only. I’m not telling anyone what to do. We’re just looking at specific research here. Her clinically from other doctors and clinic cardiologists that do this work, is that a keto diet low-carb keto diet is part of the protocol that they have that helps reverse that.
Carole Freeman: So here’s a piece of research that actually looks at that and shows that. Moderate elevation of ketone levels. And this was by a supplementation enhances mitochondrial biogenesis. So what that means, mitochondria are the little energy factories inside of all of our cells. And what they found was that getting ketones in the bloodstream of these little mice that had actually increased the number of energy cells within the cells.
Carole Freeman: And that increased amount of oxygen that [00:11:00] was able to get to the heart as well. And this was with type two diabetes. So even when you have, when these mice have a specific medical condition, ketones in the bloodstream confer medical benefits. So that’s a fun little research article that I just wanted to share with you all.
Carole Freeman: Who’s ready to hear the top 10 reasons why. Don’t lose weight on keto diet. So first up, I’m actually going to answer that question. We had a quiz going, I asked for you all to vote. Do you think it’s more likely that people are eating too much protein or too little protein that keeps them from losing weight on keto?
Carole Freeman: And it turns out here is one of the biggest myths that’s out there. Oh, there’s so many myths out there, but this is one of the biggest ones is that people. That if you eat too much protein, it stops you from losing weight. It turns out that’s not true. And more likely people are under eating protein. That is stalling, their weight loss than overeating.
Carole Freeman: This is one of the major [00:12:00] updates to my current program and it’s something that I’ve been coaching my clients on for the last few years is that adequate protein is not. Good. It’s non-negotiable and more is typically better for most of my clients for weight loss. Why is that? For one, the more protein you eat, the more it revs up your metabolism.
Carole Freeman: So digesting protein actually is very metabolically intense, meaning it burns a lot of calories just to digest and process protein, and it turns out. That protein does not elevate blood sugar. This is a lie and a myth that we’ve been told for a long time. It’s not true too much. Protein does not turn into sugar.
Carole Freeman: It does not spike insulin and insulin is needed to process protein, but protein does not spike your insulin. So number one reason that most that people are losing weight on keto. These are not in any specific order, but. This probably is number one, people are not eating enough protein. So I’ve [00:13:00] got updated protocol in my newest version of my program for my clients.
Carole Freeman: And also I’m often coaching people to eat even more. So if weight loss starts to stall more protein is often the first line of defense that we, so that’s a surprise for some of you on here. I know. Number two reason that people don’t lose weight on keto is that they’re drinking their calories. And when we eat real whole food, our body has really good sensors that tell us when we’ve had enough of certain things, but when they’re liquid calories, are it bypasses all of that.
Carole Freeman: And so this is related to, it can be several things, right? So too much cream in your. Will make you gain weight. I’ll stop you from gaining, losing weight, and it’ll also start make you start gaining. Things like Bulletproof coffee. That is a lie that we were sold a while ago, that you should put lots of cream and butter and coconut oil in your coffee and drink.
Carole Freeman: Sometimes people call it fatty coffee, [00:14:00] this confers, no satiety. Now I know a lot of people say I just drink it and I’m not hungry. And I can skip. Guess what? You’re drinking 400 calories in a cup. You’re not skipping breakfast. You’re actually just drinking breakfast with very little nutrients in it.
Carole Freeman: So something like a fatty coffee or Bulletproof coffee, or even coffee with half a cup of cream in it, you’re getting about 400 calories and almost no vitamins or minerals, as opposed to let’s. Imagine you had three egg omelet with some veggies, cheese. You’re going to get a ton of vitamins and minerals in that for about the same amount of calories.
Carole Freeman: Which is really doing you more favors. The problem is that when you drink these fatty coffees, because it doesn’t register any satiety, it’s just empty calories. It’s instead of they have a soda for breakfast, you just had 400 calorie coffee for breakfast. So it really doesn’t register as the satiety.
Carole Freeman: And that will stall people’s weight loss, and you can actually start to gain weight by this. So number three reasons. [00:15:00] That people stop losing weight on keto is chronic calorie restriction. Now I found that if people are cutting calories, and their body won’t even burn more than what their basal metabolic rate is.
Carole Freeman: This might be people that have done like HCG diets a lot of times, or they’re, used to eating only 800 calorie diets in the past to be able to lose their metabolic rate. Has. Justin to that and slowed down so much that they’d have to eat almost nothing in order to actually lose weight. And so for these people, we’re going to do things like increasing their protein intake.
Carole Freeman: So we can boost that metabolism. You actually want to make sure that we’re tracking ad adequately, accurately what they’re eating, because sometimes people will think that they’re hardly eating anything, but we actually, so one of our other items is actually tracking little spoiler alert there. But sometimes people think that they are eating very little when they are actually eating a lot more than they think they are.
Carole Freeman: So that’s one of the other points that we’re talking about. But [00:16:00] one of the things that I’ll look at with my clients is that we’ll look at their basal metabolic rate after the main tracking accurately, and we’ll figure out what the next steps are. Sometimes people need just to boost their protein.
Carole Freeman: That’s enough. Sometimes increasing the number of times they’re eating a day is enough to boost their metabolism. Sometimes we’ve got to do some other measures to boost things. So that’s one of the reasons it’s not the top, even though I put it as number three on the list, it’s not the top three, it’s probably maybe number nine or 10, a ranking of all these that are going to go over for you today.
Carole Freeman: All right. As I go through these, tell me which ones are the ones that are surprising to you. I know for some of you, the number one, which is not eating enough, protein is a surprise based on the answers to the quiz, but let me know. Which of these other ones are, might be the culprit of what’s holding you back.
Carole Freeman: So number four reason, top of the top 10 reasons that people don’t lose weight on keto is that they’re using sweeteners Don. So this includes just adding this doesn’t have to be real sugar. This could be. [00:17:00] Artificial sweeteners as well or natural, no calorie, sweeteners like Stevia Monkfruit and Al yellows.
Carole Freeman: The reason is that for some people, the body thinks it’s sugar and it acts just like that. The other reason is that any time you have anything sweet, you will eat more of that than you would if it wasn’t sweet, sweet sweetened. So for example, including dessert. Including fat bombs. Are people still doing fat bombs out there?
Carole Freeman: Any kind of recipes that have sweeteners are putting sweetener in your beverages? You will always consume more than if there’s no sweetener there. And if you’re consuming more, that’s going to halt your weight loss. It can actually lead to gaining weight. So sweeteners for my clients, I have them do a sprint six weeks of no sweeteners will actually make you no longer crave sweet.
Carole Freeman: It helps you naturally eat a lot less. And makes the scale start moving for you. So that’s number four is including sweeteners in your [00:18:00] keto weight loss plan. Number five reason that people are not losing weight on keto is they’re trying to include too many recipes. Is this a surprise for some of you the multiple reasons?
Carole Freeman: So every one of these has multiple reasons why they are pitfalls on a keto diet. Now, yes, we have. An amazing array of wonderful, delicious keto cookbooks out there. We do not have any shortage of keto cookbooks out there. So we used to be told that what ketos unsustainable, because it’s not the food doesn’t taste good.
Carole Freeman: That’s no longer an issue. We’ve got plenty of tasty keto foods out there. The problem with trying to include a lot of recipes in the very beginning is multiple. Now one is, it becomes really hard to. Figure out how to assess your macros with trying to follow recipes. You’ve got to put all of that into some kind of a tracker.
Carole Freeman: It takes a lot of time it’s cumbersome. And then you come up with some numbers that you’re like, okay. So how does this fit into the rest of my day now? You’re [00:19:00] trapped. And the other thing, another thing is that when you make recipes, The food is tastier and you will eat more of it than if it was just a simple dish.
Carole Freeman: So if you had a steak and broccoli and butter, you’re going to eat that meal, assuming you like broccoli. Okay. Substitute some other vegetable. If you don’t like broccoli, but you’re going to eat that. It’s going to taste good. And you’re going to eat an amount that’s in alignment with normalizing your body weight.
Carole Freeman: But if you make a keto lasagna, It’s going to be so good. You’re going to want to eat a lot more of it. A lot more calories than you would have if it was just a simple meal of steak, broccoli and butter, the more complex, the flavors on our palette, the more we are wired to consume that. So just keeping it really simple and beginning is one of the strategies in order to lose.
Carole Freeman: Keto recipes, taste delicious. You eat tons of them. So we fall in this trap thinking that if it’s keto friendly foods, we can eat as much as we want. They’re free foods. As long as [00:20:00] they’re keto friendly, that is not the case. So one of the pitfalls, again, one of the top 10 reasons why people are not losing weight on keto is because they are trying to include.
Carole Freeman: So we do a sprint of six weeks with no recipes. It’s freeing. It saves you a lot of time. You can eat a lot less without actually having to try to limit your appetite. All right. Number six reason why people don’t lose weight on keto. Is there trying to include all these quote unquote keto products that they see out in the grocery stores.
Carole Freeman: We are inundating inundated. There’s some, depending on the store, there’s a whole aisle of keto friendly foods out there now. This is a problem for multiple reasons. One, most of these products are not actually KetoPrime. Way too many carbs. Look at the total carb count. And next time you will see a keto product in the grocery store.
Carole Freeman: Go straight to the nutrition label and look at the total carbs. There’s your truth right there don’t fall for the [00:21:00] net carb BS. That’s a lie. Look at the total carbs. You’re going to get your answer or whether it’s keto friendly or not just looking at that. And the other problem with these keto friendly products.
Carole Freeman: So not only are they not keto friendly. They’re hyper palatable. They’re sweet. They’ve got fat in there. When any, whenever our taste buds and counter something that’s sweet and fat together, we are programmed to eat as much as possible. One of the beauty of keto doing keto, the correct. Is that it actually reduces your appetite, but all these keto products have come on the market, unfortunately, and they bypass that they hijack our brain.
Carole Freeman: They hijack our appetites and we will eat them until the bag is gone. So we’re not actually even doing ourselves any favor over buying the traditional version of that snack food and getting the keto version. Cause we’re just going to overeat either one of them, you might eat slightly less of the keto version, but if [00:22:00] you overeat it, you’re not losing weight and you’re not doing yourselves anything.
Carole Freeman: So don’t fall for the trap. One of my peer support coaches, penny calls this, the keto washing of foods, just putting that label keto on it. Here’s another fun fact for you. There is no legal definition of keto. Anyone can put the word keto or keto friendly on anything out there in the world. Nobody is stopping them.
Carole Freeman: There’s no regulations. We’ve got at least four different companies that will put a keto certified label on the product as well. But don’t fall for this as well, because every single one of those companies has totally different parameters of what they will say, something as keto. So that just shows you that there’s no one thing to be able to say that it’s keto, if all these four companies came up with different rules about what’s keto, you literally, so what if I told you something had four net carbs per serving?
Carole Freeman: Would you say, oh yeah, that’s keto. What if I even told you I had four total carbs per serving, would you think that was keto? What if I [00:23:00] told you that item is pure sugar, a literal bag of sugar, a serving size of one teaspoon. That’s four grams of. Logically, no sugar is not keto friendly, peer sugar.
Carole Freeman: This is the trap we can fall into when we’re looking at these labels on things, is that it doesn’t tell the whole picture. Pure sugar is not keto friendly. Nobody would buy a bag of sugar, but you legally could put that on there and say it was keto friendly. It’s only four net carbs per serving. Okay.
Carole Freeman: The silliness. I love it. Okay. So reason number seven. Is that the right? Yeah. Reason number seven, that the top 10 reasons why people are not losing weight on keto, is there including nuts and seeds in their weight loss attacks. Now a lot of people think but nuts, they’re healthy fats. They’re really healthy fats.
Carole Freeman: How can that be bad for me? There’s nothing wrong with the fats in nuts and seeds, but they’re really high in carbohydrates. This is the thing that we miss, right? We’ve labeled certain foods [00:24:00] as health foods, and so will almonds or just healthy fats. Did you know that? Just one ounce, like a matter of almonds that would cover the Palm of my hand and not even a dig big.
Carole Freeman: That’s seven grams of carbs right there. And if you’re trying to stick to 20 or less per day, just seven, I don’t know, five or seven little almonds that’s going to add up really quickly. So they’re really high in carbs and fat. And what did I just say about the combination of carbs and fat together?
Carole Freeman: Our brains are wired to overeat that a lot of people beat themselves up about like, why could I just not have one serving of them? There’s peanut butter in the house. It calls my name. That’s true for me too. I can’t have that in my house because I will want to eat the whole jar of it. Our brain is wired to do that.
Carole Freeman: There’s nothing wrong with you. Your brain is just doing what it’s wired. We’ve taken something that in nature. Think about how nuts and seeds. And if you don’t know how they grow, think about it Christmas time. Sometimes you’ll see those bags of whole nuts that are still in their shell. I know that I, when I went to my grandparents’ house around the holidays, [00:25:00] they would always have a bowl of those.
Carole Freeman: And on the next to the Davenport, they had unsheltered nuts with the whole little set. You had to crack it yourself and use a little picker to dig it out. And I would try as a kid. Crack one open and eat it. And I was like, okay, first of all, it didn’t taste that great. And I was a lot of work. So if you want to include nuts and seeds in your house, they should be in the shell like that, where you have to work to get every single one of them out.
Carole Freeman: That’s natural. Nature’s way of limiting us from eating too many of them. But what do we do as humans? We think we’re so smart. We just send them to a factory Shallom we roast them. We salt them. We put some seasonings on them. That’s one way. And then we sell them in Costco in five pound bags. You’ve bypassed all of nature’s limiting ability for us to overeat them.
Carole Freeman: So again, we’re wired to, when things are high in carbs and fat together, we’re wired to eat as much as possible. And here we do we help ourselves at Costco to a seven pound bag of them and we eat as much as possible, but what’s [00:26:00] worse than that is when we take. And we were moved the step of needing to chew them.
Carole Freeman: We grind them up and make nut butters out of them. You make it even easier to overeat them. So you’re triggering that part of your brain that makes you crave that want to eat it, not stop and you’ve bypass. You don’t even need to chew it. You could just swallow it so nuts and seeds. If you’re including those and you’re having trouble losing weight, take a break from those, do a sprint.
Carole Freeman: Like I have my clients. Do you. Have any nuts or seeds for at least six weeks. Okay. Number eight reason why people are not losing weight out of the top 10 reasons is they’re not weighing their food. They’re not tracking so no weighing or tracking. I can’t tell you probably almost everybody I’ve ever worked with before me.
Carole Freeman: They’re trying keto on their own. Most of the people that I’m working with, a pride KIDO on their own, and almost none of them are actually weighing their food or tracking it. Some of them are tracking, but some, but most of them aren’t even weighing. So [00:27:00] for one, when you track your food research shows over and over again, that you will just eat less than if you’re not tracking it.
Carole Freeman: The part of the reason for that is that it’s a pain in the butt a little bit. Is that okay? I have to stop what I’m doing and I have to pull up an app and I have to record it. There’s an extra step in the way. So it makes us think before we will actually just go and grab a handful of this and that and mindlessly eat things.
Carole Freeman: So it puts a pause in there and sometimes we may. I guess I’m not that really hungry. I don’t want to take the time to actually put this in my tracker. I’ll wait. Also, just having some kind of accountability. So you seeing your own food intake and especially if you’re working with a coach, who’s seeing your food intake, you will do better.
Carole Freeman: You will be eat more in alignment with what your goals are. Then if you’re not tracking or recording anything also to reality check. You have no idea how many carbs you’re eating, how much protein you’re eating, or how many calories you’re eating, how much fat you’re eating. You have no idea if you’re not tracking it, [00:28:00] don’t everybody I’ve ever worked with that wasn’t tracking is extremely surprised how many carbs are in every single thing they’re eating.
Carole Freeman: Did you know that eggs have carbs in them? Did you know coffee has carbs? These are surprising things that people find out when they start to track and you get a reality. And it’s a baseline so I can help people adjust what they’re doing by. We know where we’re starting at. So you have to weigh, you have to track what else I got on my notes here.
Carole Freeman: You got a deal. The only way, if you’re no, if you’re getting enough protein is if you’re weighing your food and tracking it as well. Again, most people are under eating protein that slows down metabolism, stalls, weight loss. All right. I think that’s all my, that’s my notes on that one. That’s number eight, we’ve got two more of the top 10 reasons why people are not losing wages, anybody getting any ahas right now about things they may be doing that are causing a stall number.
Carole Freeman: Number [00:29:00] nine is people are trying to get their fat in. They’re trying to get the fat up. Can’t tell you how many Facebook groups I see in this people fall for this thing where they think, oh, I got to get a certain amount of fat to be an acute. Weight loss. Keto diet is not about a percentage of anything.
Carole Freeman: I don’t know how many macro calculators are out there, but they all give you like this percentage of fat percentage of protein, percentage of carbs. Guess what? The percentage of fat, the amount of grams of fat that you eat has no relation to how quickly you will lose weight. You don’t need, you can have 0% fat diet and be on a keto.
Carole Freeman: Now, if you’re doing a medical therapeutic diet, for any reason up besides weight loss, that’s a whole other thing. And that’s going to be, your specialist that you’re working with about what you need to eat. You’re not trying to lose weight. So you need fat to burn. You need that fat to go in your mouth.
Carole Freeman: But if we’re losing weight, we have fat that we’re burning on our body. That’s the fact that we’re burning. We don’t need to eat any person per [00:30:00] percentage of fat at all. Now I coach my clients to add fat in a way that we’re actually using. Based on satiety and not cause we’re drinking it, but we’re actually using it in combination with a real meal.
Carole Freeman: So a keto diet for weight loss has nothing to do with percentages of fat. You do not have to eat a certain number of grams of fat per day to lose weight. So that’s number nine and number 10 reason, my top 10 reasons why people are not losing weight on keto. And again, people get frustrated, they don’t see the scale going down.
Carole Freeman: Number 10, this is the big one I saved it for the last for a reason is that they don’t have any continuity of support. They don’t have any grip support. Now this is extremely important for a lot of reasons. So research shows. That you will gain the weight back after you lose it unless you get the right things for support.
Carole Freeman: So our bodies, this is the wake-up call for everyone. Okay. There’s nobody likes to hear this, but it’s absolute truth is that our [00:31:00] bodies are re are hard wired to regain any weight we lose and more. Okay. Wake up. Call. I want everybody to hear this. So give me a, like a shock face in the comments.
Carole Freeman: If this is like blowing your mind right now. Our bodies are hardwired to regain the weight. So you have to have support. Long-term in order to keep it off. You’re fooling yourself. If you think that you will be the one that won’t gain the weight back, right? So our bodies are hardwired.
Carole Freeman: Research shows that what happens is it about we’ll lose, we’ll maximize our weight loss somewhere around six months, then things start to stall. And then our body starts to regain the weight. What happens is because our body so badly wants to gain that weight. Again, our portions are sizes. We’ll start doing.
Carole Freeman: We’ll stop tracking a little bit. We’re stroked snacking a little bit more like a little handful of this or that we’ll bring in some more desserts and some more recipes. And then we’re baffled as to why our date, our cheat days increase little bit of carb here and there a little bit of [00:32:00] carb, their carb Creek, and we swear we’re eating the same.
Carole Freeman: Why am I not losing any more? What’s going on? The truth is your body’s working against you. It’s tricking you into regaining. So what research shows that we need. So there’s a couple of reasons why continuity of group support is essential for long-term results. So one thing, there’s three things that research shows.
Carole Freeman: So there’s a research paper out there that looks at 29, a meta analysis of long-term weight loss. Strategies and they found that they need three things. People that are successful at keeping the weight off long-term need three things. One is you’ve got to do the tracking and waiting. You’ve got to You have to have body measurements.
Carole Freeman: So you’ve got to have a reality check and measure your body. And so when things start to turn back around, you actually have to have that reality check sooner. So you can make small little incremental changes rather than trying to turn the whole ship around after you’re breathing. Number two is that [00:33:00] you have to have a weekly meeting.
Carole Freeman: So what all of the things had in common people losing weight for the longterm is that they had a weekly meeting where they’re seeing other people. So we’re going to put a pin in that for a moment, because I’m going to talk about why the weekly meetings are so powerful and it’s not just, oh, go to a meeting.
Carole Freeman: It’s, there’s a lot of reasons and it’s really powerful. So I’m going to, we’ll put a pin in that and I’m going to come back to that. But number three thing you need is just ongoing education and training. And so you need to understand these things about what I’m teaching you today, about how the brain tries to trick you and tries to regain the weight.
Carole Freeman: That’s education is one piece of it, but that was what they found in all those 29 long-term weight loss studies that worked where people had ongoing education and all of this needed to be a program that lasted a year or longer for people to be able to succeed. So there’s the three things that you need and why this continuity of support.
Carole Freeman: And the group support specifically is so essential for long-term results for people. So I’m going back to that pin now about why the group thing is so [00:34:00] important. How many people hate group meetings? I hate a group meetings. I used to go to weight Watchers meetings, and I remember I go in and the ladies in there would do their way in and then they would talk about how they could change.
Carole Freeman: And I hated that. I was like, so demotivating. So I always thought meetings were garbage, but I’ve since learned that for my successful clients. So I’ve got some ladies now that have been with me for more than a year. They’ve got that continuity of support. They’ve lost over 70 pounds in a year and they’re sticking with their keto lifestyle because they have this continuity of support and they’re getting.
Carole Freeman: Mirror neuron activation. Okay. So let’s talk about more in detail of why this group thing is so important. So we have mirror neurons in our brain. These make us act like the people that we hang out with. So if you’ve ever been to a Mexican restaurant, you’re stylish trying to stick with your keto lifestyle and there’s the chips on the table and everybody’s having them.
Carole Freeman: And you find that your arm just keeps trying to go towards it. And you’re like, why am I doing that? I don’t want to eat those. And your brick. Arm [00:35:00] just keeps going towards the chips and you’re like, what’s wrong with me? Why can’t I control this? Because the mirror neurons in your brain. Go straight to your muscles and they see what other humans are doing and they make you copy it.
Carole Freeman: So if you live in a household, like most of us do where other people are not keto and you lose your group support. If you don’t have that people that you hang out with that do have keto habits that are successful. Your brain will start to conform with the people there, if you have. So this is essential for your longterm results.
Carole Freeman: This is essential. If you want to lose weight, if all the rest of your friends are not keto. So you need to find a group of people that are successful that have the habits that you have so that your mirror neurons can’t be them and they don’t copy your family and friends. And so this is one of the reasons why that’s so powerful too.
Carole Freeman: So in the beginning of the work that I was doing, It was like wire. The ladies that come on these group meetings must be just really engaged in the process, but I’ve since learned, I learned study a lot from doc [00:36:00] Dr. Joni Heflin. The mirror neurons are big part of what is being activated there.
Carole Freeman: And so this is why in all the long-term weight loss studies that they’ve done, they found that you’ve got to have some kind of a meeting where you’re hanging out with other people. It also makes you feel like you belong. Like you’re important. You belong to this group of people. It’s really hard to make any kind of behavior change at all.
Carole Freeman: If you feel like you’re the weirdo in the world, that you’re the only one doing this. So you belong. The mirror neurons get activated. You copy the behavior. Subconscious willpower battery. You recharge that by being with those other people. Lynn’s saying you’re telling my story. Yes. I’ve been doing this work long enough.
Carole Freeman: I know the story. I know exactly what happens. And that’s part of. I’m sharing this on my podcast here too. Again, just to recap super quickly, what the top 10 reasons are that people are not losing weight, but these can also be the things that make people Regaine after they’ve already lost some weight as well.
Carole Freeman: So number one was not eating enough protein. Number two, your drink. [00:37:00] Calories, especially things like fatty coffees or too much cream in your coffee. Number three was metabolic adaptation where you’ve been chronically reducing your calories and doing really low calorie diets for too long. Number four is including sweeteners in your weight loss strategy, because it just makes you eat more.
Carole Freeman: Trying to include recipes as well. Also encourage you to overeat. Number six is trying all these keto products that are on the market that are tasty and not really keto and hyper palatable. And just make you overeat, trying to include nuts and seeds during your weight loss phases. Again. So easy to overeat.
Carole Freeman: So delicious. Our brain is wired to eat as much as possible bull though. So you’re just setting yourself up for a hard time. If you’re including those right now, not weighing and tracking your food. Basically, you’re not getting a reality check. That’s number eight eight. Is that number eight?
Carole Freeman: What’s Roman numerals five, 6:00 AM. Eight. Did I skip one? Yeah, nuts and seeds, not weighing and tracking your food. Number [00:38:00] nine is trying to get a certain percentage of fat into your diet. And number 10 was the ongoing continuity group support activating those mirror neurons, hanging out and copying the behavior of other people that you want the habits up.
Carole Freeman: So have you ever heard the phrase that your income is the average. Five closest friends, same kind of concept. Your eating habits are the average of your five closest friends as well. So make your closest friends, successful keto people. And you’re going to have a lot more ability to stick with things.
Carole Freeman: All right. That wraps up this episode. And next week I have two episodes are actually in two weeks. So I’m going to Mexico next week, two weeks, we have two episodes for you. One of them is going to be by popular demand. I’m going to have. Sally K Norton. So she is an Oxford. Specialist. And I look back at all my other keto interviews on my YouTube channel.
Carole Freeman: Sally’s one of the top ones that we keep getting comments on. And so I asked her to come back so that we could answer your questions. She’s got a book coming out called toxic [00:39:00] superfoods, and we’re going to talk about some of the myths of these plant foods that we’ve been told that are like really healthy for us.
Carole Freeman: That cause a lot of health problems. So that’s going to be on March 9th, 4:00 PM, Pacific five central six Eastern. Comic here. If you want to get a notification for that. And then I’ve got another episode coming later that week that I’ll tell you about after that one. So again, today we talked about the top 10 reasons why people don’t lose weight on keto, lose our motivation, start to regain the weight.
Carole Freeman: So if you’re struggling on keto, I’m here to help visit my website, keto ketocarole.com. Let me put my website up here. On therefore you keto ketocarole.com. Carole has an E on the end. It’s the very fancy French spelling support the show. If you enjoyed this, share it with a friend, leave us a review, whatever platform you’re listening to this on a podcast platform.
Carole Freeman: Leave us a review that really helps the show grow and gets the word out to more people cause remember help us grow and we’ll help you shrink. Thank you everyone for being here. I’ll see you next time. Bye now.
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