8 Reasons You're Not Losing Weight on Keto
Ketogenic, or keto, is a low carbohydrate diet that has been adopted by many as a way to lose weight and improve health.
By following the ketogenic diet, carbohydrates are generally reduced by 20 to 50 grams per day.
It has been shown to reduce weight and can also improve heart health and blood sugar control.
However, to reap the benefits of the Keto diet, it must be applied correctly.
Here are 8 things that can thwart your keto weight loss efforts.
1. You are eating a lot of Carb
One of the main reasons people don't lose weight on a ketogenic diet is that they eat a lot of carbohydrates.
To reach the state of ketosis, a metabolic condition in which your body burns fat for energy instead of glucose, you must reduce the amount of carbohydrate intake.
In fact, about 5% of your total calories should come from carbohydrates.
This is in stark contrast to standard dietary recommendations that 45-65% of calories come from carbohydrates.
First of all, it is normal to have some difficulty cutting carbs when adjusting to a ketogenic diet.
However, carbohydrates must be reduced to the recommended range to achieve and maintain ketosis.
To help you meet your adoption goals, consider tracking your macronutrients through an app like MyFutenPal.
This can help you figure out how many carbohydrates you can serve per day, based on your calorie needs.
SUMMARY:
Carbohydrates need to be reduced on a ketogenic diet to reduce weight, achieve a state of ketosis, and induce fat burning.
2. You are not eating nutritious food.
What the diet plan does not meet, the key to healthy weight loss is eating whole, nutritious foods.
Relying on processed foods can help you lose weight, even if it is suitable for food consumption.
Adding foods like snack bars, keto sweets, and other packaged foods to your diet can track your weight loss efforts by providing you with extra calories.
Additionally, eating lots of convenient domestic foods, such as hot dogs and fast food, while running can lead to weight loss.
These foods are nutrient-poor, which means they are high in calories but low in vitamins, minerals, and antioxidants.
Stick to unprotected whole foods to optimize your nutrient intake while losing weight on the Keto diet.
For example, high-fat dairy products, eggs, fish, grass-fed meats, poultry, and healthy fats like avocado and olives are great options.
Make sure to include starchy vegetables like greens, broccoli, bell peppers, and mushrooms in your diet.
SUMMARY:
To optimize weight loss when following a ketogenic diet, avoid eating large amounts of processed foods and instead focus on fresh, whole foods and snacks.
3. You can consume many more calories
When trying to lose weight, criticize creating a calorie deficit.
This can be achieved by reducing the number of calories you eat or by expending more calories through more physical activity.
If you switch to the Keto diet and don't eat your calories, you are less likely to lose pounds.
Many keto foods, including avocados, olive oil, full-fat dairy, and nuts, are high in calories, so it's important not to overdo it.
Most people feel more satisfied after eating ketogenic foods and snacks due to the effects of fat and protein.
However, it is entirely possible to consume large amounts of calories on a ketogenic diet by eating very large portions or eating high-calorie foods throughout the day.
Paying attention to portion sizes, increasing physical activity, and snacking moderately between meals help create the calorie deficit necessary for weight loss.
SUMMARY:
When dieting, it is important to create a calorie deficit to promote weight loss. Adjusting your portion sizes, limiting snacking between meals, and being more active can help you lose extra pounds.
4. You have an undiagnosed medical issue
The ketogenic diet is an effective weight-loss tool.
However, it is a good idea to come out of any treatment problem that can prevent weight loss success if you have a lot of trouble losing weight even if you do everything right.
Hypothyroidism, polycystic ovary syndrome (PCOS), Cushing's syndrome, depression and hyperinsulinemia (high insulin levels) are medical problems that can lead to weight gain and make weight loss difficult.
Your doctor may rule out these conditions through multiple tests.
If you have one of the conditions described above, do not despair.
You can achieve and maintain healthy weight loss through proper management with medications as needed and through lifestyle and diet changes.
SUMMARY:
Certain treatments, such as hypothyroidism and depression, can make weight loss difficult. If you have problems losing weight, see your doctor resolve your underlying treatment problem.
5. You have unrealistic weight-loss expectations
It is normal to get quick results when following a new diet plan, but it is important to remember that weight loss can vary from person to person.
Although a ketogenic diet can encourage weight loss if followed properly, the rate at which you lose may not be as fast and it is okay.
A small, constant change is the key to losing and maintaining weight in a healthy way.
While it may be tempting to aim for higher weight loss goals, most experts recommend that 1 to 3 pounds or about 0.5 to 1 kg loss per week (depending on weight) is best.
Needless to say, if you take a new exercise routine involving weight lifting, you can lose fat and gain muscle.
Although it can slow weight loss, increasing muscle mass and reducing fat mass are health benefits in a variety of ways. It can reduce your risk of heart disease and improve bone health.
Instead of relying solely on the scale, make weekly measurements of your arms, thighs, and abdomen to track your progress.
SUMMARY:
A healthy weight loss of 1 to 3 pounds or about 0.5 to 1 kg per week helps you stay on track and maintain weight loss over time.
6. Eat uninterrupted high-calorie snacks
Eating healthy snacks can be an effective way to curb hunger between meals and overeating.
But eating much higher calorie ketogenic snacks like nuts, almond butter, fat bombs, cheese, and jerky can stabilize your weight loss.
These snacks are moderately healthy, so it is best to choose low-calorie options if you have multiple snacking sessions per day.
Foods like starchy vegetables or protein can keep you full without calories.
A hard-boiled egg with delicious snacks like celery sticks and cherry tomatoes dipped in guacamole or some chopped veggies is a smart alternative to keto dieters.
Also, adding extra non-starchy vegetables to your diet adds a dose of fiber that helps keep your digestive system regular, which can be especially helpful for first transitioning to a ketogenic diet.
SUMMARY:
Choose low-calorie ketogenic foods for a satisfying breakfast that won’t make you gain weight.
7. You are stressed and not getting enough sleep
Research shows that stress, especially chronic stress and lack of sleep can negatively affect weight loss.
When your body is under stress, it produces excessive amounts of a hormone called cortisol.
Elevated levels of cortisol, commonly known as stress hormones, can stimulate your body to store fat, especially in the abdominal region.
In addition, chronic stress sufferers often suffer from sleep deprivation, which is associated with weight gain.
Studies show that lack of sleep adversely affects appetite-regulating hormones such as leptin and ghrelin
By using techniques like meditation or yoga and spending less time on electronic devices you can reduce stress and improve sleep.
SUMMARY:
Stress and lack of sleep can negatively affect weight loss. Try your best to reduce stress and get enough sleep.
8. You are not getting enough physical activity.
It's important to include more physical activity in your lifestyle when trying to lose weight on a ketogenic diet.
In addition to promoting fat loss, doing exercise routines benefits your health in several ways.
For example, exercise reduces the risk of chronic diseases such as heart disease, diabetes, depression, anxiety, and obesity.
Being physically active not only burns calories, it also helps build muscle, which increases your metabolism by increasing the amount of energy burned while resting.
Although starting a practice routine can be difficult, especially for those who are new to the task, there are ways to make it easier.
Creating an exercise program and sticking to it is the best way to encourage healthy exercise habits.
Set goals for three to four days a week and choose the time that works best for your schedule.
Get inspired by putting a gym bag in your car after work or wearing sportswear before bed to keep you at work during the virtual morning.
SUMMARY:
Exercise benefits health in a number of ways and encourages weight loss. Practice setting aside time for a few workouts a week.
BOTTOM LINE
The ketogenic diet can be an effective weight-loss tool along with other healthy lifestyle changes.
But there are several reasons why some people may not see the desired results.
Excessive calorie intake, lack of activity, chronic stress, underlying treatment issues, and not following the recommended macro-nutrient range can have a negative effect on weight loss.
To maximize weight loss on a ketogenic diet, get enough sleep, reduce stress, be more active, and eat whole, nutritious, low-carb foods whenever possible.
Article source healthline.com
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