So, you're doing keto but the weight it's not coming off or it's very slow what can you do. Most of the people eat frequently all the day like proteins, fats and fibres and after they are saying they are not losing your weight so, today I will tell you what you have to do for weight loss.

Slow Weight Loss Related Things

Three really important things related to slow weight loss and these things are below:

• To get your Ketones

• Difficulty Losing Weight

• Slow Metabolism

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To get your Ketones

The goal is to get your ketones from your own body fat not necessarily your diet. I really want to make that distinction because sometimes people think that keto is a high fat diet no it's a low carb diet being on keto does not mean unlimited fat. It doesn't mean that you can keep eating this fat filled keto bombs all day long that's not going to work and drink tons of MCT oil and take these exogenous ketone supplements.

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If you’re thinking you're actually going to lose weight no that's not going to happen because if you provide your body with dietary fat or ketones and we compare that to your own fat the body is going to always use the dietary fat and ketones first before it taps into your own fat.

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Not Losing Weight

If you're not losing weight that could be the reason why you might need to cut down on some of the extra fat. I would just consume the fat that normally comes with the protein and also realize that dietary fat has more than double the calories.

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• When we say the ketogenic diet is 70 or 75 percent fat, we're talking about calories that's a little different than the size or the volume of fat. I think it's confusing for people because they think they have to fill up half the plate with fat.

• Because it's 70 to 75 fats but what they're missing is that if you take carbohydrates and protein and fat the fat calories are more than double as far as the density of calories versus these other two.

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Difficulty Losing Weight

• If you're having difficulty losing weight on keto you must add intermittent fasting because what determines how much weight you're going to lose and how deep you're into ketosis is where your insulin is at.

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• The way that you reduce your insulin is through a low carb diet and through not eating so frequently as an intermittent fasting and prolonged fasting so wherever you're at whether it's two meals a day go to one meal a day.

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• For example, you had two meals a day that but once in the morning and once in the evening squish them together so you have a longer fasting period. You can add more fat to fast longer it makes it easier to go longer if you're at one meal a day you might want to consider eating once every other day.

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Slow Metabolism

• This is very important you need to understand if you have a slow metabolism that means you have insulin resistance and insulin resistance comes from years of consuming too many carbohydrates and eating too frequently.

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• In other words, insulin is not just raised by a high carb diet it's also raised by eating so you can create insulin resistance you can make insulin resistance worse by consuming frequent meals three meals two snacks.

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• So, if you're grazing all day, you can actually create insulin resistance like that so if we want to reverse that and you want to improve insulin resistance and fix your stubborn metabolism you need to reduce your carbs even lower you need to fast longer.

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Consume Things

• You can consume things like berberine like a supplement that actually can help you lessen the insulin resistance.
• You can also take apple cider vinegar before bed that helps insulin resistance.

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• You can sleep longer that improves insulin resistance because it lowers cortisol.
• You can also add exercise which also improves that insulin resistance and it makes insulin more sensitive.