Not losing weight with a keto diet? You are following the keto diet and suddenly find that your weight loss has stopped. What is the reason?
The ketogenic diet is a low-carb diet used by many people who want to lose weight and improve their health.
On the keto diet, carbohydrates are usually reduced to less than 50 grams per day.
It has been shown to boost weight loss and can help improve heart health, blood sugar control and more.
But sometimes it can be incredibly frustrating, as losing weight on the keto diet becomes nearly impossible.
However, bringing a few quick fixes to your daily routine can help boost fat burning to get you back on track.
Here are 8 things that can ruin your efforts on the keto diet.
These factors you may want to consider to ensure successful weight loss on the keto diet, as well as the weight loss that you should expect on a keto diet.
Did you know?
The keto diet or the keto diet has spread recently among people, especially on various social media channels, and it has even become a miracle solution to losing weight quickly, in addition to the promised recovery.
However, there are some users of the keto diet who do not lose weight, and the reason for this is that they do not reach ketosis, and this may be because they do not reduce their carbohydrate intake.
According to several studies, carbohydrates should be consumed for 10-5% of calories.
1. You Eat Too Many Carbohydrates
One of the main reasons why people do not lose weight on the keto diet is because they consume a lot of carbs.
To achieve ketosis – the metabolic state in which your body burns fat for energy instead of glucose. Need to reduce carbohydrate intake.
Always aim to eat about 30 to 50 grams of net carbs per day to maintain ketosis and increase weight loss from the keto diet.
You can calculate net carbs, in the following way, subtract total grams of fibre from the total grams of carbohydrates in foods.
Also, foods high in keto, such as some vegetables, are great options to help keep your carbohydrate intake low while squeezing out lots of vitamins and minerals to support better health.
Sometimes, it’s normal to have some difficulty cutting out carbohydrates the first time you adjust to the diet.
To achieve and maintain ketosis, you must reduce your carbohydrates to the recommended range.
You Can Learn More About:
2. You Do Not Eat Nutritious Foods
Whatever diet you follow, the key to healthy weight loss is eating whole, nutritious foods.
Even if it’s keto-friendly, relying on processed foods can affect your weight.
Adding foods like snacks, keto desserts, and other prepackaged foods between meals can hinder weight-loss efforts with the extra calories they provide.
Additionally, eating plenty of convenience foods like hot dogs and junk food while jogging can slow down your weight loss.
To improve your nutrient intake while losing weight on the keto diet, stick to whole, unprocessed foods.
For example, some whole dairy products, eggs, fish, pasture and poultry, as well as healthy fats like avocados and olive oil, all these are good options.
Make sure to add non-starchy vegetables like vegetables, broccoli, peppers, and mushrooms to dishes to add nutrients and dietary fibre.
Summary for improving weight loss on the keto diet, avoid consuming too many processed foods and instead focus on snacks that contain fresh and whole ingredients.
3. Eating Too Many Carbs
Keep in mind, when trying to weight loss, it is important to reduce the calories you eat during meals.
Yes, you can achieve this either by reducing the number of calories consumed or by consuming more calories through increased physical activity.
If you switch to the keto diet and don’t monitor your calorie intake, you are unlikely to lose pounds.
Since there are many keto-friendly foods out there, including avocados, olive oil, fats and nuts that are rich in calories, it is important not to overdo it.
Most people feel more satisfied after eating keto meals and snacks due to the satiety effects of fat and protein.
However, it is entirely possible to consume a lot of calories on the ketogenic diet by eating large amounts or snacking on high-calorie foods throughout the day.
Increasing physical activity and eating in moderation between meals can help reduce the number of calories needed for weight loss.
You Can Learn More About:
4. You Have an Undiagnosed Medical Problem
The ketogenic diet is a very effective tool for losing weight.
Also, if you are facing any difficulty in losing weight even if you are doing everything right, it is a good idea to rule out all medical issues that might prevent successful weight loss.
Hypothyroidism, PCOS, Cushing’s syndrome, depression, and hyperinsulinemia (high insulin levels) are health problems that can cause weight gain and complicate weight loss.
Your doctor can rule out these conditions with a series of tests.
If you have any of the above conditions, don’t despair.
With proper management, including medications if needed and lifestyle and diet adjustments, you can achieve and maintain healthy weight loss.
5. Have Unrealistic Expectations of Losing Weight
It is natural to have quick results from the keto diet, but you should always remember that losing weight can vary from person to person.
Although a ketogenic diet can boost weight loss if followed properly, the rate at which you lose may not be fast – and that’s okay.
Just one small, consistent change is the key to losing weight and maintaining it the healthy way.
Although it may be tempting to strive for big weight-loss goals, most experts recommend losing 1 to 3 pounds or about 0.5-1 kg per week (depending on weight) is best.
Not to mention, you can build muscle as well as lose fat by starting a new exercise routine that includes lifting weights.
Although this can lead to slower weight loss, increasing muscle mass and reducing fat mass benefits health in several ways. It can reduce the risk of heart disease and improve bone health.
Instead of relying solely on a scale, you can take weekly measurements of your arms, hips, and waist to track your progress.
In conclusion, a healthy weight loss of 1 to 3 pounds, or about 0.5 to 1 kg per week, can help you stay on track and maintain weight loss over time.
You Can Learn More About:
6. Eating High-Calorie Foods
Usually, if you eat healthy food it can be an effective way to prevent hunger.
However, eating a lot of high-calorie snacks like nuts, nut butter, fat bombs, cheese, and jerky may lead to weight loss.
Although these snacks are healthy in moderation, it is best to choose lower-calorie options.
Foods like vegetables or non-starchy proteins can make you feel full without the calories.
Delicious snacks such as celery sticks and cherry tomatoes dipped in guacamole, or a boiled egg with some chopped vegetables are smart options for those who follow a ketogenic diet.
Additionally, adding more non-starchy vegetables to your diet adds a dose of fibre alimentary that can help maintain digestive regularity, which can be especially helpful for those who are making the first time switching to the keto diet.
Summary Choose keto-friendly foods that are low in calories to satisfy snacks that won’t cause you to gain weight.
7. Maybe You Are Tired and Not Getting Enough Sleep
Studies show that stress, especially chronic stress and lack of sleep, can negatively impact weight loss.
When your body is stressed, it produces an excessive amount of a hormone called cortisol.
High levels of cortisol, known as the stress hormone, can encourage your body to store fat, especially in the stomach area.
In addition, people suffering from chronic stress are often sleep-deprived, which is also linked to weight gain.
Studies show that sleep deprivation negatively impacts hunger regulating hormones such as leptin and ghrelin, leading to increased appetite.
You can try to reduce stress and improve sleep by trying techniques such as meditation or yoga, and by spending less time on electronic devices.
Summary Lack of sleep and stress can negatively affect weight loss. always do your best to reduce stress and get enough sleep.
8. Not Getting Enough Physical Activity
Keep in mind that exercise is very important for your physical and mental health.
Although it stimulates fat loss, following a routine program has countless positive effects on health.
It is therefore imperative to incorporate more physical activity into your lifestyle.
For example, exercise reduces the risk of chronic diseases such as heart disease, diabetes, depression, anxiety, and obesity.
Not only does the physical activity burn calories, but it also helps build muscle, which can boost metabolism by increasing the amount of energy burned while at rest.
Although starting an exercise routine can be difficult – especially for those who are new to exercise – there are ways to make it easier.
Establishing and sticking to an exercise schedule is the best way to promote a healthy exercise habit.
Set goals three to four days a week and choose a time that best fits your schedule.
Stay motivated by keeping a fitness bag in your car after work or by wearing a workout outfit before bed so you can exercise in the morning.
Summary Exercise is beneficial to health in many ways and stimulates weight loss. Make a workout a habit by setting aside time for a few exercises per week.
Along with other healthy lifestyle changes, a ketogenic diet can be an effective tool for losing weight.
However, there are many reasons why some people may not see the results they desire.
When you eat too many calories, with a lack of physical activity, chronic stress, and other underlying medical problems, all of this can negatively affect weight loss.
To increase the losing weight on the keto diet, get enough sleep, reduce stress, be more energetic, and eat an inclusive, nutritious, low-carb diet whenever possible.