Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More!

In this episode, Rachel talks truth about bulletproof coffee, differences between refeeds and diet breaks, reintroducing carbs into your diet, and how to handle stalls in fat loss.

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Episode Top Takeaways:

• Butter and MCT oil in coffee! Is it right for you?
• What is the best way to reintroduce carbs after prolonged keto or carnivore?
• How to take a [healthy] break: refeeds and diet breaks.
• Coaches are essential for helping you plan and strategize your goals - nutritional periodization is key to long-term success.

Show Notes:

• [1:00] There are many possible reasons to use butter or MCT oil in coffee. If you’re questioning whether it's the right dietary choice for you, evaluate what your goals are.
• [4:30] Alternatives to use instead of MCT oil.
• [6:00] Factor in what you are doing with your coffee to the rest of your diet: is it creating a calorie deficit or surplus? How will using additives in coffee help you reach your greater goal? 
• [10:00] How to start reintroducing carbs after prolonged keto.
• [11:00] When increasing carbs, aim to decrease fat and maintain protein. Stick with whole food carbs like fruit, potatoes, squash, and rice.
• [12:30] Track your carb consumption to pinpoint what makes you feel best. Also check out the episode Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism for more on this topic.
• [14:00] Targeted keto is great for people who are working out multiple times a day. Check out the episode on Pre-Workout Nutrition for what to do pre and post-workout.
• [17:00] How to switch from carnivore to carbs without crazy bloating. Check out Veggies & Bloating Episode, and go for bell peppers, bok choy, cucumber, spinach, zucchini, squash, asparagus. For starchy carbs, try white rice, potatoes, and fruit. 
• [19:00] Differences between diet breaks and refeeds: both are meant for taking a physical and mental break from the stress of dieting. For an in-depth look at this topic, check out the Diet Break & Refeed Episode.
• [24:00] Refeed days and diet breaks are not freebies! They should still be used responsibly and strategically.
• [25:00] Keep in mind that basic caloric intake will change with your changing body; you might need fewer calories to maintain than you did 30 lbs ago. A coach can help with figuring out your new estimated maintenance caloric intake.
• [27:30] BMR (basal metabolic rate) decreases with weight loss. Think smaller body = smaller amount of energy needed to maintain.  
• [29:00] There seems to be research and anecdotal evidence suggesting that increasing carbs, rather than protein or fat, during a diet break is most effective. Again, this is where a coach can help determine the best plan for you.
• [32:00] Stalls in fat loss are inevitable, but diet breaks and refeeds are not a regression.
• [35:30] Diet breaks are more likely to affect your metabolism than a refeed.
• [40:00] For more on fat refeeds check out Robert Sikes @ketosavage on Instagram 
• [42:00] Timing diet breaks to coincide with a weight-loss stall
• [46:00] Weekly weigh-ins and body tape measurements are the best way to gauge whether body fat loss is occurring.
• [49:00] Meal tracking and biofeedback metrics are vital for determining the cause of a weight-loss stall.
• [51:00] Make sure you are hitting your movement goal and tracking that as well.
• [55:00] Be strategic with breaks and refeeds; it's not the time for a free-for-all. Continue those healthy habits!

THINGS MENTIONED IN THIS EPISODE:

• Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism 
• Episode on Pre-Workout Nutrition
• Diet Break & Refeed Episode
• Veggies & Bloating Episode

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Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).