Welcome back to this week’s episode of Easy Keto with Tasha! This week’s episode will continue down our hormone journey. We’ll talk about the stress that comes with dieting and how to deal with it, so that you can find success in your weight loss journey!
Keto: A Woman’s Guide and Cookbook
As you may have heard, my new book is coming out super soon! This book focuses entirely on women on keto. Whether you haven’t quite started your diet yet, or you’ve been on keto for years, women everywhere will find a plethora of information and resources that will help fine-tune and perfect their diets.
Keto: A Woman’s Guide & Cookbook is currently available for preorder! Grab your copy now, as books are shipping out January 14, 2020. That’s right around the corner! Preorders are super awesome and help the book get noticed by retailers; so if you’re thinking about it, jump on it now!
Once you’ve got your copy, don’t forget to leave a review on Amazon! I would love to hear how this book has helped your keto journey.
Stress & Weight Loss
Stress is a major issue that comes with dieting and weight loss. This impact on your stress hormones can affect your body composition, weight loss efforts, and even your overall health.
Stress can be especially tricky because we all have unique perceptions to what is going on in our lives. Something that is insignificant to one person can feel like the end of the world to the next. And when it comes to dieting, this perceived psychological stress can influence your hormones; in turn, this can impact your weight and overall health.
Most people don't put too much thought into their stress levels when changing their dietary habits or attempting to lose weight. But maybe they should! There is a level of stress that can be considered normal; being chronically stressed out could be causing a series of negative outcomes with your health.
Keto and Cortisol
Cortisol is the hormone most commonly associated with stress, and it absolutely plays a part in your weight loss journey. When cortisol levels are chronically high, it can cause severe damage to your body.
Chronically elevated cortisol can:
- Contribute to hormonal imbalances.
- Negatively impact your metabolism.
- Drive insulin resistance.
- Impair the body's ability to effectively burn carbs for energy.
- Promote fat storage.
- Lead to water retention.
- Cause leaky gut, where your intestinal barrier becomes compromised.
As you can see, it is important that your cortisol levels stay manageable. When they aren't managed, your stress can severely impact your weight loss abilities. If you're wondering why you aren't seeing certain successes on keto, elevated cortisol might be the cause!
Cortisol vs. Progesterone
Cortisol competes with progesterone, which is the dominant hormone. As you might recall, progesterone is the main hormone during the second phase of the menstrual cycle. The competition between these hormones can lead to cortisol stealing the progesterone. This can lead to a variety of health issues in females, including problems with your period, fertility, and your body's ability to counter estrogen.
Remember, progesterone works in a balance with estrogen. A lack of progesterone can cause estrogen dominance. As we discussed in last week's episode, this hormonal balance is necessary to keep your body functioning properly. Hormones that are out of balance because of stress can absolutely be affecting your weight loss progress!
Stress & Emotional Eating
Just as stress can impact your weight loss capabilities, it can also actively cause you to gain weight. Stress can be a major driver of emotional and binge eating.
It's a vicious cycle. You eat your comfort foods because you're feeling stressed out; then, you get even more stressed out because you're not meeting your dietary goals. You continue this pattern, your hormonal balance gets completely out of whack, and now your goals feel impossible.
Mindset Shift to Manage Stress
The number one most important thing you can do to reduce your stress is to CHANGE YOUR PERCEPTION. Remember, we all perceive and react differently to stressful scenarios. If you're finding your stress is getting in the way of your weight loss progress, it's time to make some changes.
When faced with a stressful situation, start by asking yourself WHY you feel stressed. Your thoughts drive your feelings, and your feelings drive your action or inaction. You might not be able to change whatever situation is causing you stress, but you can always change the way you perceive it!
Reduce Stress for Weight Loss Success
You are in control of your thoughts, so start by changing those thoughts. If you're stressed out because of your keto diet, it's time to figure out why.
It's definitely easier said than done, but you have to change the way you think. If you're stressing about your diet, you're most likely limiting yourself from learning and from taking imperfect action towards your goals. Your physical being is a work in progress; why would your thoughts and feelings be any different?
Ways to Help Shift Your Thoughts:
- Begin journaling
- Practice meditation
- Use positive affirmations
- Set aside time to blow of steam and gain clarity
- Take a walk or opt for a yoga session
- Talk to a counselor or friend
- Consider seeing a therapist or a life coach
A small shift can cause major improvements. Give yourself the chance to focus on the positive. I think you'll be pleasantly surprised at how reducing stress improves your weight loss journey!
Menstrual Cycle Sabotage: Hormones & Dieting [E08]
Gaining Weight on Keto [E07]
Keto Holiday Survival Guide: Tips, Menus, & Recipe Ideas [E04]
0:00 - Keto: A Woman’s Guide and Cookbook
3:54 - Stress & Weight Loss
5:43 - Keto and Cortisol
7:27 - Cortisol vs. Progesterone
9:10 - Stress & Emotional Eating
9:39 - Mindset Shift to Manage Stress
10:49 - Reduce Stress for Weight Loss Success
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Hi, I'm Tasha–nutritionist, recipe developer, and multi-published cookbook author.
Awesome post, it has really helped me get over the tough side of the keto diet. I also read somewhere that having friends also doing keto can really help boost your psych.