Typical Weight Loss ON A Keto Diet

Typical Weight Loss with Keto Diet

You have decided that you’d like to give the keto diet a try, have figured out your macros and are now ready to embark on your weight loss journey, but are unsure what to expect from it? Here is a typical schedule of weight loss on the keto diet.

In this article, we will give you a preview of the typical schedule of weight loss on keto and what you can expect.

We’ll give you a clear (and realistic) outline of the stages that you’ll likely go through.

The first week – achieving ketosis

In the first couple of days after you start following a ketogenic diet (by limiting your net carb intake to 20g/day and consuming sufficient fat and protein), your body will be using the glycogen that is stored in your liver and muscles as its primary fuel source.

Once the glycogen gets depleted, your body will need to switch to burning fat as a primary fuel (instead of glucose), which means that you’ll enter a state called nutritional ketosis.

Depending on your previous diet and how dependent on carbs you were, this might be a huge change for your body, and it will need some time to get used to it.

Once ketosis is achieved, a lot of people experience something called the keto flu – a transitional flu-like state where you might have one or more of the following symptoms:

dry mouth

fatigue & dizziness

headaches

insomnia

irritability

carb cravings.

To relieve these, make sure that you’re taking in enough electrolytes (sodium, potassium and magnesium) and that you’re well-hydrated. You might want to skip the high-intensity workouts for a couple of days and give yourself some rest (and enough sleep). To help ease these symptoms we recommend taking exogenous ketones or  synthetic ketones called Xtreme Ketosis.

The weight loss during the first week of the keto diet

During the adjustment phase, you can expect to lose a lot of weight, usually between 3 to 7 lbs. Most of it will be water weight, as each gram of glycogen is bound to at least 3 grams of water, and you’ll be rapidly depleting your glycogen stores (1).

It is still a very enjoyable and encouraging way to begin your journey, and if you stick to the keto diet, a stable weight loss will follow.

Related: Making the switch to keto in 7 days

The second to fourth week (approximately) – the adaptation phase

Once you achieve ketosis, your body will need some time to adapt to using fat as your primary fuel source.

While the initial symptoms of the keto flu will likely subside after a couple of days, you might experience some lingering insomnia and decreased athletic performance.

You will very likely feel less hungry than usual, as fat and protein provide greater satiety than carbs, and your energy will likely increase as your blood sugar and insulin levels stabilize.

To help your body adapt, you should be particularly careful about your net carb intake during the adaptation phase and keep it below 20 grams per day, as you want to maintain constant ketosis.

Cheating can be counterproductive or even detrimental while your body is still adapting to the dietary and metabolic changes, and might provoke cravings and weight regain.

The weight loss during the adaptation phase

If you’re maintaining a caloric deficit, you’ll now start losing fat. To achieve a constant and stable weight loss, you need to watch your calories, which will generally be much easier, due to reduced hunger.

Depending on your caloric deficit, the weight loss you can expect can be around 1 to 2 lbs per week, on some weeks slightly more.

People that have more body fat to lose usually see a more rapid weight loss, while people who are already relatively lean might struggle to lose the last few pounds.

Fourth week and onwards – you’re now fat-adapted

Once your body adapts to using fat as its primary fuel source, you’re likely to notice improved energy and endurance, and the side effects from the adaptation phase will now fully subside.

You might notice that you sleep better, have no carb cravings whatsoever, and your workouts will improve.

Now that you’re fat-adapted, you could be a little more flexible with the amounts of net carbs you consume, and might even wish to experiment in order to see where your limit is (each person’s carb tolerance depends on their metabolism and activity level).

You still need to proceed with caution and track everything, but you might find out that you feel better at a little bit more than 20g of net carbs per day. Some people can eat up to 30 or 35 net carbs per day and still remain in ketosis.

You can practice carb-ups once a week or once a month depends on your body and goal when you’re fat-adapted.

The weight loss rate that you can expect once you’re fat-adapted: Depending on your caloric deficit and your activity level, it is realistic to maintain a stable weight loss of 1 to 2 lbs per week.

Again, people who have very little to lose (and are almost at their goal weight) might struggle a lot more, and women might see fluctuations depending on the phase of their menstrual cycle they’re in.

Taking ketogenic supplements such as MCT Oils can help with your keto progress, give you more energy, enhance weight loss and might even break through plateaus.

If you’re working out, you’ll be adding some muscle weight on, so the changes on the scale might not be so drastic.

Weight loss progress is not only measured in pounds/kilograms, but also in inches/centimeters.

In order to track all the changes that your body is going through, it’s a good idea to take your measurements and to take photos every couple of weeks. These will help you see your progress in the long run and could be very encouraging in times where you struggle and feel less motivated.

Weight loss is not linear and you will very likely see frequent fluctuations and plateau, depending on your hormones, level of hydration, and workout routine. For that reason, it’s a good idea to weigh yourself every couple of days or every week (instead of every day).

If you’re weighing yourself every day, do not obsess over the number, but always remember to look at the bigger picture. Don’t sabotage your progress just because the number you expect to see on the scale doesn’t show up.

Keep doing keto consistently and you will eventualy hit your weight loss goal, just like these amazing weight loss success stories we have received from our community. Join the Bee-Xtreme Community to see real people posting daily with their journeys!

Disclaimer: Each person is different and your results will depend on a number of factors, such as your activity level, metabolism, age, and your honest commitment to the keto diet.

Stable and Sustainable Weight Loss

In order to achieve a stable and sustainable weight loss, you need to be in a caloric deficit and to track your macros and calories faithfully. To remain in ketosis you need to watch out for hidden carbohydrates that might sabotage you, and to limit your net carbs to 20-25 grams per day or less, especially during the adaptation phase.

It is necessary to weigh everything you eat (and not just eyeball it) and log it in a calorie counting app, journal or website, to make sure that you’re not miscalculating anything, especially if you are a complete newbie and don’t have experience in knowing the nutritional values of foods.

Losing That Last 10 Pounds!

Lose Your Last 10 Pounds!

You’re down to the wire and you have that last 10 pounds to lose. Lose your last 10 pounds with these simple tricks! It’s totally doable!!! Follow these simple tricks to finally get those buggers off!

1. No sugars!! –> for all who know me, what do i call sugar? THE DEVIL. yes. I honestly swear sugar is the devil!

2. Intense exercise- Intense exercise triggers growth hormone. The benefit of exercise occurs in the recovery period. Exercise with recovery will help you lose that last 10 pounds. HIIT training is what you should aim for with recovery days.

3. Practice intermittent fasting. Eat your meals between 11am and 6 pm. Let your body burn some fat in between those times. Do not reduce your calories. Reduce your eating times.

4. NO SNACKING– every time you eat you trigger insulin. And we are trying to keep your insulin low. Why? Insulin blocks fat burning. Have your snacks at the meals.

5. 8+ hours of sleep. If you’re not getting it, you need to be. your body needs this rest time so give yourself time to sleep.

6. Protein- anything over 35g of protein per meal spikes insulin (again)–

7. 7-10 cups of veggies a day. YES I KNOW THATS A LOT. Make smoothies or instead take a potassium supplement. You need it! Without potassium you can’t curb cravings and metabolize proteins well. It’s the most important mineral you need. especially for losing weight. Make sure to eat veggies that you’re used to and you don’t have any problems digesting.

Join us to learn more in the Bee-Xtreme Community
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Lose Your Last 10 Pounds
Spring Clean Your Life

Spring Clean Your Life!

Spring Clean Your Life

If you’re reading this, perhaps you crave a more orderly environment, or maybe you’re thinking of making some small changes in your life that will give you a sense of making a fresh start.

In that spirit let me offer some suggestions to “spring clean” your life, your diet, your mind & your body!

Try one of these tips for your own personal jump start.

Focus on the positive. Give yourself credit by listing resolutions you made in the past and reflecting on those you actually kept. This can help you see the long slow pattern of change, and remind you that change is indeed possible. We tend to remember our failures, but we can learn to build up resiliency and upbeatness by seeking out the successes.

Simplify. Even cleaning out one junk drawer feels good. Or make a list (mine is called “The Big Declutter List”), going room to room in your imagination. Just putting on paper all the things you intend to do to simplify your environment feels refreshing, even if you only accomplish a tiny bit at a time. Taking the idea a giant step further, write down where your time goes. That’s the first step to cutting down on inessentials so you can focus better on what’s truly meaningful to you.

Get physical. Try out a new form of physical exercise, or do the same thing differently. There are so many ways to making walking around your neighborhood more fun, for example, whether you’re walking with a kid or a mate or a pal or by yourself. One I like is what I call a “What’s new” walk. Pay attention to details and notice every single thing that’s new or different to you, such as a new car in front of your neighbor’s house, or a cat on a roof, or a box in the trash that shows someone bought a new coffeemaker.

Change the music. Ask your friends on social media what they’re currently listening to. Give it a chance and try to grasp why some people are aficionados of that form. You can do the same with movies or books.

Revamp your workspace. Does your workspace, at home or at work, reflect your current goals? Subtract something old, add something new.

Pick one small habit to change. Whether it’s checking your email constantly or leaving your pleasure reading until you’re too sleepy to enjoy it, or something related to your eating habits or some relationship issue, even working on changing one small habit is bound to shake up your awareness.

Winter Sucks!

During the long winter it’s easy to fall into poor eating habits, when fresh, local produce is a distant memory and comfort foods become the norm. Making matters worse, your training likely tapered off during the colder months. If you’ve emerged from hibernation feeling lethargic and heavy, now is the time to spring-clean your diet.

But “spring-cleaning” doesn’t mean restricting yourself to juice cleanses and detox fasts. “It’s about going back to basics with whole, minimally processed foods that will prepare your body for the boost in spring training. Freshen up your diet with easy changes that will kick-start your training and improve your health.

Cut Out Sugar

Cleaning up your diet starts with scouring your kitchen for items laced with added sweeteners. A report in the American Journal of Public Health followed nearly 5,000 men and women over 30 years and found that participants’ calorie intake from added sugars increased by about 50 percent during that time period. As sugar consumption increased, so did waist measurements. Sweeteners deliver empty calories and encourage overeating. Both of which lead to weight gain.

Too much of the sweet stuff has been linked to an increase in disease risk, including diabetes. Natural sugars in dairy, vegetables, and fresh or unsweetened dried fruit don’t count as added sugars. But corn syrup, evaporated cane juice, dextrose, and other sugar impersonators in yogurt, cereals, granola bars, and even pasta sauces certainly do.

Scan ingredients on packaged foods and choose those with little if any added sweeteners. Replace sugary breakfast cereals, flavored yogurts, and reduced-fat peanut butter (which often swaps fat for sugar) with steel-cut oats, plain yogurt, and natural nut butter.

Go Raw

After a winter full of stews and roasted vegetables, you may be craving fresher-tasting raw foods—and that may help you lose weight. Cooking increases the amount of calories your body absorbs from food. That’s because heat breaks down cell membranes in food, making more calories available for absorption. It also makes digestion easier, so you don’t burn as many calories digesting. The implication is that a serving of raw carrots and sashimi salmon may contain fewer calories than the same weight of roasted carrots and grilled fish. Raw food requires extra chewing, which gives your brain a chance to register fullness, so you’re less likely to overeat, too.

Bolster your meals and snacks with more raw edibles. Top your (cooked) chicken or fish with a raw vegetable salsa. Replace flour tortillas with lettuce or collard greens. Snack on raw nuts and baby carrots.

Choose Color

Sweep away the dull winter with spring’s colorful fruits and vegetables. Eating a rainbow of foods is a great way to load up on fiber, vitamins, and other disease-fighting compounds. The pigments that give fruits and vegetables their colors are vital antioxidants. Runners need these antioxidants to combat exercise-induced oxidative stress that can impact recovery. The more colors you eat, the better.

Include three or more colors in each meal and one or two colors in snacks. Scramble eggs with spinach and red bell pepper. Add strawberries and apricots to green salads.

Drink Up

Drinking water during the colder months is not always appealing, so fluid intake tends to suffer. But with long runs in warmer weather on the horizon, it’s time to take hydration seriously again. Dehydration can impact your metabolism, leave you sluggish, and can mask itself as hunger. But avoid drinking your calories.

A good guideline for anyone is to consume .5 ounce of fluid per pound of body weight each day plus extra fluid during and after exercise. Replace sugary lattes and sodas with green or herbal tea, coconut water, seltzer, and unsweetened iced tea. And load up on water-rich produce, such as lettuce, celery, and fruits.

Get in the Kitchen

Eating at restaurants drains your wallet—and can add pounds to your waist. Even nutrition labeling on many restaurant menus isn’t doing much to slash the calories we inhale. By prepping your own meals you can sidestep calorie bombs, improve portion control, and pack meals and snacks with nutrient-dense whole foods.

Create a weekly meal plan so you’re less inclined to eat out or dial for takeout. Get excited about cooking again. Try a new recipe from a healthy cookbook. Buy a new kitchen gadget that you can’t wait to try, or shop at a spring farmers’ market for inspiring local ingredients.

Detox Your Colon 

With additives in our food, pesticides on our crops, and pollution all around us, many might say we live in a toxic age.Sometimes all that toxic buildup can take its toll on the colon, which negatively affects digestion and overall health. When your colon is backed up with toxic material, your entire body becomes sluggish and unable to perform its day-to-day tasks. Luckily, your body does a good job detoxifying itself on a regular basis; however, some toxins require some help to facilitate removal. Helping your body detoxify itself isn’t too difficult when you stop and think about it. Eating a healthy diet and getting plenty of exercise are two of the most effective strategies. But, sometimes we need a bit more when it comes to toxins, many of which can easily store themselves in the colon. So, if you think you need a colon cleanse, or you just want to look into the idea, don’t put it off. Here are five great benefits of colon cleansing you should know

–Improves Digestion and Prevents Occasional Constipation

Occasional constipation can make for poor digestion and vice versa. When digestion is impaired, and constipation ensues, waste products can linger in your body. This whole process can lead to the inability to absorb many of the nutrients you’re taking in, leading to a lack of energy and hampered immune function. Detoxing your colon allows those undigested waste products to be pushed through your system and also puts some ease in your bowel regularity. Since lingering waste can breed bacteria, this purge clears the way for good nutrient absorption, thereby supporting good health.

Increases Energy and Concentration

Purging your colon of toxins allows energy from the intestines to focus elsewhere, meaning your energy levels could improve. Nutrition is crucial to mental health, and weak absorption of nutrients may lead to loss of concentration. In addition to having more energy, absorption of crucial vitamins responsible for mental clarity is improved—meaning concentration is supported.

Jumpstarts Weight Loss

Low-fiber food is often part of an unhealthy diet. Without adequate fiber, digestion and the body’s ability to feel “full” are affected. Low fiber foods also linger much longer in the gut. When you cleanse the colon, this matter is flushed from the system, and, in some, may lead to significant weight loss. But, if you’re looking to lose weight, one study suggests that increasing fiber intake can help you shed unwanted pounds.

Supports Overall Colon Health

All the toxins you take into your body will eventually make their way to the colon. By not cleansing your colon (and liver), toxins can linger in the body and cause untold damage. Ridding the body of waste supports the many functions of the colon, including digestion and proliferation of beneficial gut flora.

Encourages Whole Body Detox

The body is adept at constantly detoxifying itself every day. But sometimes the combination of environmental factors and poor lifestyle habits make it hard to catch up and your body may show signs of toxic colon overload. A Total body detox like Xtreme Reboot Detox & Cleanse may be helpful for encouraging removal of toxins and pollutants in the body. Xtreme Reboot will help you establish a good daily bowel routine, overall helping with elimination difficulties.

Something to Keep in Mind

If you find yourself feeling sluggish, detoxifying your colon might be just the thing you need. Simply skinny flush is our 15 day colon flush. Flush was designed with the philosophy that your colon should be thoroughly cleansed every couple of months. Poor diet, environmental toxins, alcohol, etc. all contribute to limiting your body’s ability to manage waste and absorb nutrients effectively. Flush utilizes a blend of 9 different herbs. Yes, it works! One of the main ingredients in Flush is Senna Leaf. Senna leaf is a stimulant that encourages Peristalsis. That is a series of contractions throughout the colon. These contractions are necessary to move waste through the digestive system. Peristalsis occurs naturally; however, when it does not, build-up of fecal matter and occasional constipation can occur. The Senna leaf in Flush may encourage these contractions and help your digestive system eliminate waste effectively.

Stop Yo-Yoing! It’s not good for you!

Stop Yo-Yo Dieting once and for all!

 

Last spring you reached your goal weight and celebrated by hitting the beach in a bikini. Then your job got stressful, you had trouble finding time to work out, and your cruise vacation had a round-the-clock all-you-can-eat buffet. Now when you step on the scale, you realize there’s no way you’re going to fit into the dress you bought for your friend’s wedding next month unless you start dieting…again.

We’re betting that this scenario sounds all too familiar. Yo-yo dieting — or weight cycling, as experts call it — is practically a national pastime. But our efforts don’t stick. Most of us will regain almost all of what we lost which is why the typical dieter tries a new plan four times a year.

We have this mentality that a diet is something to go on and then get off as quickly as possible but lasting weight loss requires making lifestyle changes that will work long-term.

It’s not only your waistline that suffers from yo-yoing. Repeated crash dieting increases metabolic hormones, such as insulin, and elevates levels of sex hormones, including estrogen. These changes cause you to start putting on weight around your middle.

No one “wants” to diet forever. You need to find a plan that is right for you and you can stick to! Which is why we know you’re ready to lose the weight and keep it off!!

Tips to Stop the Yo-Yo Cycle

Soothe Without Food

 You’ve got a looming deadline at work, your in-laws are coming to town, and the house is a mess. Before you know it, you’ve demolished an entire bag of chips while freaking out over your to-do list. Stress eating can quickly turn into a binge: We don’t register what we’re munching on because the food’s going down so fast. Make a list of calming strategies that don’t involve reaching for the cookie jar. When you feel overwhelmed, consult your list and pick out something you can do in the next 10 minutes. Go for a quick walk or post a Facebook status update. Either will distract you long enough for your stress levels to come down.

Change Your Goals

There will always be a reunion, wedding, or vacation to slim down for. But once the big event has come and gone, what will keep you from splurging on dessert every night? With special-occasion weight loss, it’s all about dropping pounds quickly. Do this too often and you may find that it’s even harder to lose than before. Constant crash dieting causes your body to cling to the calories you do eat because it’s not sure when it’s going to get more. Rather than keep the pounds off just long enough to impress strangers on your vacation, think about rewarding long-term achievements. Maybe you want to train for your first half-marathon or get in shape to hike the Grand Canyon. Setting a big new goal each time you check one off your list will keep you headed in the right direction.

Scale Back

Yes, the point of dieting is to ditch pounds, but focusing solely on calories in and calories out can make it hard to stick to your plan if you aren’t seeing results. Even if you’re doing everything right, your weight can fluctuate based on the time of day or how hydrated you are. In fact, research shows that women who fixate on counting calories and restricting their food intake report more stress and have higher levels of cortisol, which is linked to overeating. Instead of obsessing about every morsel, think about how eating right and exercising make you feel. Do you have more energy? Are you able to keep up with your kids? If you take the time to notice the positive effects of each healthy behavior — whether it’s pushing away from the table before you clean your plate or biking for 30 minutes a day — it’s easier to motivate yourself to stay on track.

Share Your Meals

Studies show that tracking what you eat every day can help you lose up to twice as much weight as people who wing it. But forget the pen and paper. give yourself something a journal can’t: a virtual support group. It’s much easier to pass up the piece of cake when you know that other people are going to hold you accountable. Plus, your online pep squad will provide you with the support you need to stay on track.

Join us in the Bee-Xtreme Community to help you stay accountable! www.facebook.com/groups/beextremecommunity

Kick It Up a Notch

Your weight isn’t the only thing that can yo-yo; motivation can wax and wane too. Instead of skipping your workout when you’re feeling less than inspired, get over the hump by intensifying your efforts. Pushing yourself a bit harder than usual shows that you can take on and tackle tough challenges, which boosts your confidence. The more pumped you are, the easier it is to bounce back from inevitable setbacks and plateaus. The next time you’re dragging, partner with a faster friend for your usual four-mile run or opt for the advanced yoga class rather than the intermediate one.

Know How Low You Should Go

If you find yourself stuck at a certain weight for more than a month, it could be that you’re fighting an unnecessary battle. You may want to be 130 pounds, but if you’re doing everything you can — watching portions and exercising — it may not be right for your body. To gauge whether you’ve lost enough weight, take a good look at your body. If you’ve got a lot of excess around your tummy, you probably should keep trying to lose a few more pounds. But if the fat is in your hips and butt and your body-mass index is within a healthy range (18.5 to 24.9) it may be time to stop dieting and start maintaining.

Find a Success Story

You know that sticking to a diet is easier if you have a friend who is also shedding pounds. But teaming up with someone who has already lost the weight and kept it off can be even more useful. A mentor can empathize, help you navigate potential pitfalls, and remind you of how good it feels to be in control of your body.

Make a Clean Sweep

A messy house can interfere with your efforts to make smart choices. It’s hard to feel inspired to hit the treadmill if it’s serving as a clothes hanger or to go for a walk if you can’t find your sneakers. Plus, an overflowing pantry or fridge makes it more likely that at mealtime you’ll opt for takeout or packaged food instead of digging around to see if you have healthy ingredients to cook. A few hours spent cleaning can do wonders for your waistline. We suggest starting with the kitchen: Clear the counters so you have no excuse not to prepare meals. Then clean out and restock your pantry and fridge with good-for-you picks — fruits, vegetables, lean meats. It’s simple to whip up a quick, satisfying dinner when you know you’ve got tasty foods on hand.

The Bee-Xtreme Community is my clutch. My cluth i need to lean on when I’m having hard times pushing through, when i need new ideas or new things to try. The women in this group have been my motivation when i thought my motivation had run out! 

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