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Hello. I tried keto for a month and while it helped with weight and energy, I realized it wasn’t balanced for me. I signed up here last Thursday and am enjoying the balance and following completely – I’ve gained 4 pounds though. I understand that might happen since I’m introducing carbs back in. Should I limit any of the carbs for now? I’m worried I will just keep gaining.
Hi, Gmilanes11. Given that this program is already fairly low in carbohydrates, the best way to give your body a boost in recoving your metabolism is through physical activity.This is not just because of the extra energy it burns, but also because it protects and strengthens your most important fat-burning asset, muscle tissue.
If you are new to exercise, please let us know, and we can assist you with resources on getting started if you wish—note that you don’t have to dive headfirst into anything strenuous, and that there are helpful exercises to fit all ability levels and time schedules. Even just walking in place in front of the TV for the length of a sitcom is great—if you feel like you’re “out of shape,” just start with 5 minutes each time, and work your way up to 30 minutes, then twice per day if you need.
If you hit a weight loss “plateau” (in which you stop losing weight even with the same efforts), it may indicate that the muscles you usually use may have become complacent and don’t burn energy the way they did at the beginning. In this case, we suggest to introduce new exercises, even swapping them out for the old ones for a little while, to wake up new muscles. The best results have been reported with introducing weight training—again, it doesn’t have to be super strenuous, just something you can do on a regular basis. Even just lifting filled food cans in front of the TV counts. Another option is to mix up the rhythm by adding bursts of higher intensity movement to a steady aerobic regime. This can be something like 30 seconds of jogging or going uphill every 5 minutes during a regular walk.
Regardless of your situation, it is recommended to you discuss your plans with your health care provider to be sure any needed safety steps are taken.
If you have additional questions or concerns, or if none of these scenarios appear to apply to you—and/or you are noticing that the food amounts are exceeding your physical comfort level—please do repost, and we will work with you to right-size both aspects of your plan.Thank you for the response. I work out quite a bit – competitive biking several days a week and I have a personal trainer I go to a couple of times a week for strength training, plus lots of walking. My concern is coming off of keto – us there any adjustment I should be making with the carbs since I’ve been off of carbs for a while?
Hi, Gmilanes11. It’s great to read that you are so active. You may wish to cut back on sime carbohydrates now, and gradually reintroduce them into your diet. For now, try swapping half of the starchy carbohydrate exchanges in your menu for either proteins (one for one) or fats (2 fats for each carbohydrate exchange),taking care to use only complex high-fiber carbohydrate foods. Then gradually move toward the menu pattetn of exchanges. You can view the pattern by clicking on the “Exchange mode” icon in the toolbar above your menu.
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