Not Losing Weight on Keto?
Many people who want to reduce weight and improve their health have turned to the ketogenic, or keto, diet. It is a low-carb method of eating.
Carbohydrates are typically limited to 20 to 50 grams per day on a keto diet.
This has been reported to help people lose weight while also improving their heart health and blood sugar control.
However, the keto diet must be followed carefully in order to realise its benefits.
Here are eight factors that could be harming your keto weight loss efforts.
1. You consume an excessive amount of carbohydrates.
One of the biggest reasons people don't lose weight on the ketogenic diet is because they eat too many carbohydrates.
Carbohydrate intake must be severely lowered to achieve ketosis, a metabolic condition in which your body burns fat for energy instead of glucose.
Carbohydrates should account for only about 5% of your overall calories.
This is in sharp contrast to the typical dietary suggestion that carbohydrates should account for 45–65 percent of total calories .
When starting out on the ketogenic diet, it's typical to have some trouble cutting carbs altogether.
Carbs must be reduced to the required range to achieve and maintain ketosis.
Consider using an app like MyFitnessPal to track your macronutrients to help you meet your intake targets.
This can help you figure out how many carb meals you're permitted each day based on your calorie requirements.
Carbohydrates must be reduced to attain ketosis and induce fat burning on a ketogenic diet in order to lose weight.
2. You aren't eating foods that are good for you.
The key to successful weight loss, regardless of the dietary plan you follow, is to eat nutritious, whole meals.
Even if processed foods are keto-friendly, relying on them can sabotage your weight reduction.
Between-meal snacks, keto desserts, and other packaged items might hinder your weight loss efforts due to the additional calories they supply.
Additionally, consuming too many convenience foods on the go, such as hot dogs and fast food, can delay weight loss.
These foods are nutrient-deficient, which means that they are high in calories but lacking in vitamins, minerals, and antioxidants.
Stick to unprocessed, whole meals to maximise your nutrition intake while reducing weight on the keto diet.
Full-fat dairy, eggs, fish, pastured meats, poultry, and healthy fats like avocado and olive oil, for example, are all excellent alternatives.
To add nutrition and fibre to recipes, include non-starchy veggies such as greens, broccoli, peppers, and mushrooms.
When following a ketogenic diet, avoid eating too many processed foods and instead focus on meals and snacks made with fresh, complete ingredients to maximise weight loss.
3. You may be ingesting an excessive amount of calories.
It's vital to create a calorie deficit when trying to reduce weight.
This can be accomplished by either lowering your calorie intake or increasing your calorie expenditure through greater physical activity.
You're unlikely to lose weight if you switch to a keto diet and don't keep track of your calories.
Because many keto-friendly foods are heavy in calories, such as avocados, olive oil, full-fat dairy, and nuts, it's vital not to overdo it.
Due to the filling effects of fat and protein, most people feel more satiated after eating ketogenic meals and snacks.
However, on a ketogenic diet, it is quite easy to consume too many calories by eating excessively large quantities or nibbling on high-calorie foods throughout the day.
Keeping track of portion sizes, increasing physical activity, and eating in moderation between meals can all help you achieve the calorie deficit you need to lose weight.
It is critical to create a calorie deficit when following any diet in order to lose weight. Portion control, limiting snacking between meals, and increasing physical activity can all help you lose weight.
4. You have a medical problem that has yet to be diagnosed.
The ketogenic diet is a powerful weight-loss strategy.
If you're having trouble losing weight despite doing everything properly, it's a good idea to rule out any medical conditions that could be stopping you from losing weight.
Medical conditions such as hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome, depression, and hyperinsulinemia (high insulin levels) can all promote weight gain and make losing weight difficult.
A variety of tests might be used by your doctor to rule out certain illnesses.
Don't be discouraged if you have one of the conditions listed above.
You can accomplish and sustain healthy weight loss with correct management, which may include medication if necessary as well as lifestyle and nutritional changes.
Weight loss can be difficult due to medical issues such as hypothyroidism and depression. If you're having trouble losing weight, talk to your doctor to rule out an underlying medical condition.
5. Your weight loss goals are unreasonable.
It's natural to seek quick results while starting a new diet, but keep in mind that weight reduction varies from person to person.
Although the ketogenic diet can help you lose weight if you follow it correctly, the rate at which you lose weight may be slow — and that's fine.
The key to reducing and maintaining weight in a healthy way is to make small, consistent changes.
While it may be tempting to set ambitious weight-loss goals, most experts agree that dropping 1–3 pounds (0.5–1 kg) a week (depending on weight) is the best way to go (9Trusted Source).
Not to mention the possibility of gaining muscle while losing fat if you start a new fitness plan that includes weight training.
Though it may hinder weight loss, gaining muscle mass and losing fat mass is beneficial to one's health in a variety of ways. It can help you live a healthier life by lowering your risk of heart disease and improving your bone health.
Take weekly measures of your arms, thighs, and midsection to track your progress rather than relying just on the scale.
A healthy weekly weight loss of 1–3 pounds (0.5–1 kg) will help you stay on track and maintain your weight loss.
6. You eat a lot of high-calorie meals as a snack.
Snacking on healthful foods in between meals can help you avoid hunger and overeating.
However, eating too many high-calorie ketogenic snacks, such as nuts, nut butter, fat bombs, cheese, and jerky, can lead to a weight loss plateau.
Though these snacks are good in moderation, if you have more than one snack session per day, it's recommended to choose lower-calorie options.
Non-starchy vegetables and proteins, for example, can keep you satisfied without adding calories.
For individuals on a ketogenic diet, flavorful snacks like celery sticks and cherry tomatoes dipped in guacamole or a hard-boiled egg with some sliced up veggies are good options.
Plus, including more non-starchy veggies in your diet adds fibre to your diet, which can help keep your digestive system regular, which is especially beneficial for people new to the keto diet.
For enjoyable snacks that won't make you gain weight, choose keto-friendly, lower-calorie meals.
7. You're stressed out and don't get enough sleep.
Stress, particularly chronic stress, and a lack of sleep have been shown in studies to have a negative impact on weight loss (12Trusted Source).
When you're stressed, your body creates an overabundance of a hormone called cortisol.
Cortisol, sometimes known as the stress hormone, might cause your body to retain fat, particularly around your midsection.
Chronically stressed people are also more likely to be sleep deficient, which has been linked to weight increase.
Sleep deprivation has been shown to have a deleterious impact on hunger-regulating hormones including leptin and ghrelin, leading to an increase in appetite.
Try practises like meditation or yoga to reduce stress and promote sleep, and spend less time on technological gadgets (15Trusted Source).
Stress and a lack of sleep can sabotage weight loss efforts. Make every effort to eliminate stress and obtain enough rest.
8. You do not engage in adequate physical activity.
When trying to lose weight on a ketogenic diet, it's critical to incorporate more physical exercise into your daily routine.
Aside from promoting fat loss, following an exercise plan is beneficial to one's health in a variety of ways.
Exercising, for example, reduces the risk of chronic diseases such as heart disease, diabetes, depression, anxiety, and obesity .
Physical activity not only burns calories but also helps develop muscle, which can enhance your metabolism by boosting the amount of energy burned at rest.
Though beginning a fitness regimen can be challenging, especially for those who are new to it, there are techniques to make it easier.
The easiest method to maintain a healthy exercise habit is to create and keep to a fitness programme.
Set a goal of working out three to four times each week and pick a time that works best for you.
Keep yourself motivated by keeping a gym bag in your car for after work workouts or by laying out workout clothing before night to keep you focused for early morning workouts.
Exercise is beneficial to one's health in a variety of ways and aids in weight loss. Make it a habit to exercise by making out time for it.