You’ve probably heard the phrase “keto diet” thrown around and you may have even heard it mentioned by some of your family members or friends. But, what does it actually mean? Well, for those who don’t know, it’s a high-fat, low-carb diet.
At around 2,500 calories a day, the ketogenic diet isn’t for everyone. However, if you’re interested in trying it, there are several ways to set up your diet to ensure success. One of the most important things to do before you start is to determine how many calories you should be eating, then track your progress with a food tracking app like MyFitnessPal.
No matter what numbers you’ve been tracking lately, you may not be getting the results you want. If you have been tracking lean mass on the bathroom scale, you may not even be losing fat. It’s time to get back to basics and start keeping track of your weight … or at least your body fat percentage, which we recommend keeping low and stable year-round. (This is because weight fluctuates; some people gain muscle and others lose it, depending on their hormones and training.)
Slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly,
One of the most challenging recommendations I give to my clients seems to be this one. In fact, much more so than when sugar is replaced or dietary fats are consumed. So, what exactly is it? It’s difficult to avoid stepping on the scale.
The scale’s number may be a roadblock to success.
While weight reduction is typically the driving force for adopting a ketogenic diet, it may also be a roadblock to success. People lose perspective and knowledge of the numerous other health advantages that are there in front of them when they are only focused on the scale! So much so that many individuals quit up too soon and miss the indications that their bodies are repairing themselves.
To paraphrase Dr. Eric Berg, a well-known YouTuber, “You become healthy to lose weight, not lose weight to get healthy.” Long-term outcomes may be obtained by concentrating on the health of the whole body rather than any number on the scale, and weight will naturally drop as a beneficial side effect of bodily health.
There are just too many advantages that cannot be quantified on a scale.
Other possible advantages, apart from weight reduction, that many individuals have observed after following a healthy, well-designed keto diet are included below. While some of these advantages have been researched, others may be more subjective. However, as long as the science has not been examined, a lack of proof is not the same as no evidence at all.
What if the scale told you something instead of a number?
- Energy level is stable and has risen.
- Reduce pant size and improve body composition
- Appetite management has improved
- Saturation level rises
- Inflammation reduction/reduction of chronic pain
- Reduction of acid reflux/heartburn
- Concentration and mental clarity have improved.
- Migraine and headache relief
- Improved mental and emotional well-being
- Anxiety reduction
- Controlled blood sugar levels
- Cardiovascular health has improved
- Increasing the efficacy of exercise
- Flatulence and abdominal bloating are reduced.
- Better intestine health
- Fertility increase
- The most restful sleep
- Skin that is healthier
- Productivity, ambition, desire, and motivation have all increased.
- Increased happiness
- Immunity boosts and fewer illnesses
- Diabetes, heart disease, epileptic seizures, cancer, dementia/disease, Alzheimer’s and other chronic, neurological, and degenerative illnesses may all be improved and prevented.
Isn’t that a lengthy list?
Now respond to the following question…
Would you give up any of the following advantages if the number on the scale was correct?
Let us discuss what scales can and cannot do:
Weighing scales may be used to:
- influencing your mood and behavior over days, weeks, or even months
- Stress and anxiety levels rise (both of which can increase hunger and cravings, leading to weight gain).
- Discouragement and failure are common feelings that lead to desertion.
- Giving a single, meaningless, arbitrary number is a terrible reflection of your life and accomplishments.
That’s something the scale can’t do:
- Determine if fluid retention is caused by hormonal or fluid-related changes. Did you know that your body may lose or gain three to four pounds of water each day?
- Make a distinction between lean muscle and fat mass. Muscle is denser, thinner, and heavier than fat.
- Determine the size of your pants.
- Make a decision about your self-esteem.
- Calculate your chances of success.
There are just two basic stages to success.
- Forget about the weighing scale! Whatever you do, get rid of it. Give it away, toss it away, have someone conceal it. While I usually advise against it, there are many of places outside the home where you can weigh yourself (doctors’ offices, gyms, friends’ or family members’ homes, etc.). If you want to establish a baseline weight, go ahead and do it, but don’t go on the scale for at least a month.
- Keep an eye on the numbers. Take a sticky note and write out all of the noteworthy advantages, except weight, and put it somewhere you’ll see it every day, like your refrigerator. For instance, on a mirror, a wall, or a refrigerator. It’s a good idea to shift the focus away from a meaningless statistic and toward the incalculable advantages and indications of improved health.
So give up your love-hate connection with the scale and get off the judgment platform. Your body may say it’s healthy, but if you focus too much on the statistics, you’ll lose out on the real health and longevity that a fat-based lifestyle provides.
I’m on a ketogenic diet, but I’m not losing weight! Consider what could happen if the numbers remain unchanged.
At the beginning of my recent journey to a keto-adapted lifestyle, I, like most newbies, was extremely concerned with the number on the scale. The numbers on the scale were not going down and I was not fitting in my skinny jeans and shirts any more. So, I weighed myself regularly. Eventually, I realized that it was not a good way to measure my progress and I stopped weighing myself.. Read more about not losing pounds but inches on keto and let us know what you think.
Frequently Asked Questions
Should you weigh yourself daily on keto?
No, you should not weigh yourself daily on keto.
How often should I weigh myself on keto diet?
You should weigh yourself at least once a week.
Should I weigh myself every day when trying to lose weight?
No, weighing yourself every day is not necessary. It can be helpful to weigh yourself once a week or once every two weeks.