Why keto diet is not working
Can not lose weight on keto? Here are 7 reasons why keto diet is not working for you, and 6 best dietitians recommended keto weight loss.
You’ve started a low-carb diet, like a ketogenic diet, but haven’t seen the quick weight loss you want.
What the hell is going on?
Ketogenic is a low-carbohydrate, high-fat diet plan originally designed to help people with epilepsy reduce symptoms.
In recent years, it has been adopted by many to help those struggling with obesity or weight management.
In addition to losing weight and burning fat, the ketogenic diet offers a variety of health benefits.
This includes lowering cholesterol and blood sugar levels.
If you’re familiar with the Atkins diet, you’ll see a lot of similarities.
The basic principle of the ketogenic diet is that you should reduce your carbohydrate intake to around 20-50 grams per day and eat a lot of fat.
This way of eating puts your body into a state of ketosis, which means your body burns stored fat to provide energy.
While this should lead to significant weight loss and reduced fat storage compared to a low-fat diet, it is important that you are implementing the ketogenic diet in the right way to reap the benefits of a ketogenic diet.
While it’s likely that you’ll lose a lot of weight in the first few weeks, if you’ve been sticking to a ketogenic diet for a while, there are many reasons why you might reach your weight in the plateau phase.
The good news is that you can change a lot of habits to get through the heights of weight loss without the need for extreme weight loss or taking diet pills.
Let’s discuss why keto diet is not working for you .
The Reasons You’re Not Losing Weight On Keto
- Eat too many calories
Even if the type of food you eat that contains ketogenic should help you lose weight, your body’s ability to lose weight depends on the total calories burned, not the energy expenditure.
This means that you should keep the calorie deficit.
If you consume too many calories, you simply can’t lose weight. We recommend using a ketogenic calculator or calorie calculator like Myfitnesspal to determine your daily macros and calorie intake and develop a ketogenic diet plan based on that.
Remember, it’s also important to consume enough calories because they’re a source of energy for the body.
Fewer calories aren’t always better, and if you don’t eat enough, your body will go into hunger mode, which can cause your metabolism to drop.
In addition, you may notice a significant drop in your energy levels.
Using certain keto apps allows you to limit calorie intake while ensuring your body has the right energy source to avoid fatigue.
- Eat too many carbs
Like the Atkins diet, high carb intake is the most common reason why people don’t see the weight loss benefits of a low-carb ketogenic diet.
Why keto diet is not working for you ?The amount of carbohydrates you consume determines whether your body develops ketonosis or not, which is the key to losing weight with ketosis.
In the process of ketosis, your body switches from using glucose storage to using fat cells as a fuel source, but it can only do this when you eat a low total amount of carbohydrates.
The consumption of carbohydrates produces glucose in the blood, and glucose inhibits the body’s ability to use fatty acids for energy.
Ketogenic dieters are recommended to consume 20 to 50 grams of net carbs per day, but for beginner, starting with lower levels of carbohydrate intake is a good idea to ensure you reach ketosis.
A common mistake is to think you don’t need to eat any carbs, but that’s not the case.
Eating enough carbohydrates while maintaining ketosis is important for energy and allowing you to eat a wide variety of foods.
One of the big drawbacks of a zero-carb diet is that you have very few foods to choose from, and it’s important to include diversity in your diet!
When you might think you’re eating a low-carb diet, it’s easy to overlook some hidden carbohydrate forms.
For example, beverages such as low-fat dairy products, different fruits, starchy vegetables, and protein shakes may have higher carbohydrate content than you might think.
The carbohydrates you eat should come from natural foods, not simple sugars, such as small amounts of whole grains, starchy vegetables, or low-carb fruits, such as berries.
The next time you’re not sure if a certain food fits into your ketogenic diet plan, check the list of ketogenic foods before you give it the green light.
Keeping a food journal to keep track of your food intake can also help.
This way, you can increase the number of grams of carbohydrates in a day to ensure that you are within your carb threshold.
Using a keto dipstick, it detects the presence of ketones to determine if you have reached ketosis.
Since then, you’ll be able to think about how many carbs you can eat while maintaining a ketosis state.
- You are not eating food properly
This is the advice of a registered dietitian; While it is widely believed that supplements are the key to health, this is definitely a myth.
Eating real, unprocessed foods is necessary for any healthy diet, especially a ketogenic diet.
Including things like vegetables, lean protein, and healthy fats in your diet will give your body the necessary nutrients it needs.
Plus, eating real, ketogenic foods will help increase satiety and allow you to truly enjoy the food you eat.
Vegetables including kale, spinach, cauliflower, asparagus, and cauliflower can help you reduce your calorie intake while increasing your intake of vitamins and minerals in your low-carb diet.
You’ll also find plenty of healthy ketogenic recipes, including fatty fish, meat, nuts (like almonds, walnuts, and nut butter), avocados, and plenty of other real foods.
We even recommend that when you want to eat a snack with sugary alcohol, you can eat some dark chocolate first.
While real food is the best option, depending on your underlying health problems, you may need to take some dietary supplements. When taking ketones, be sure to speak with a nutritionist or medical specialist before starting any dietary supplement.This may be the main reason why keto diet is not working .
- Portion control
Portion control is another key factor in achieving weight loss goals, especially on a low-calorie diet.
For a long time, many of us had this mindset: when we got bored, we needed to clean up our plates or eat snacks to fill the time.
These types of habits can mean that we end up eating far more than our calorie needs, which can lead to stagnation in weight loss.
An easy way to start reducing your portion size and eating moderately is to eat a small plate.
This means you’re giving yourself less food while still filling and cleaning up your plates. Eating on a smaller plate can drastically reduce your calorie intake.
I also recommend that you stop while you eat and assess your hunger level and digestion.
When you’ve eaten half the food for a meal, take a moment to determine if you’re still hungry or just eating because the food is in front of you.
If you’re no longer hungry, pack it up and eat it as a leftover the next day!
Remember, just because you ate a whole meal last time, doesn’t mean you need the same amount today.
Use the Ketogenic Calculator to calculate the calories you should consume each day, as well as your macro proportions.
You can use these numbers to determine your food portion size and how you allocate your calorie needs throughout the day.
It’s also a good idea to know the portion size of the food.
For example, try measuring a tablespoon of salad dressing, a cup of spinach, or 3-4 ounces of meat.
Seeing these foods can help you better create a balanced diet for yourself.
- You’re Not In Ketosis
Ketosis is a metabolic state in which your body uses ketones instead of glucose as its primary source of fuel.
During the first week of a ketogenic diet, your body usually reaches this state.
When you reduce your carbohydrate intake, your body slowly consumes glycogen and glycogen stores (which come from carbohydrates) and converts to burning fat for fuel.
Carbohydrates are often the body’s preferred source of energy.
When your carbohydrate intake is significantly reduced, your body produces ketones (ketogenic action), which is the body’s main source of energy (ketogenic action).
Tricky, different keto dieters need different carbohydrate levels to reach the state of ketosis.This may be the main reason why keto diet is not working for you.
For one person, 50 grams of carbohydrate intake may be effective, while for another person, they may need to reduce their carbohydrate intake to 20 grams.
Eating too much protein and not enough fat can also stop you from getting into ketosis.
Keep in mind that during the first week of your ketogenic diet, as you struggle to get into ketosis, you may experience some side effects of ketogenic flu.
These symptoms include nausea, headache, tiredness, bad breath, constipation, and poor sleep quality.
While these negative effects and flu-like symptoms are a downside to starting ketogenic, be aware that they will only last for a short time.
They are also a signal for your body to enter a ketosis, which is essential for weight loss!
You can test your ketone levels with a keto dipstick, which can detect the presence of ketones in the urine.
You can also use a breath test to detect ketones.
You may want to check regularly to make sure you haven’t gotten rid of ketosis yet.
If you feel like you can’t reach or stay in a ketosis state, there are some FDA-approved ketosis supplements that may help.
For example, taking exogenous ketones can help you reach ketosis faster.
Medium chain triglycerides (MCT/MCT oil) can also be beneficial ketones because they can be converted to ketones.
- You eat snacks too often
If you don’t eat nutritious foods as part of your diet plan, your hunger will only be satisfied in the short term.
This usually leads to a lot of hunger and snacking between meals.
While it’s important to pay attention to your appetite and eat when you need it, eating the right snacks is key.
Choosing non-calorie, high-carb foods, such as ice cream, fries, etc., rather than whole grain foods, is often the reason why people feel hungry after and after meals.
A better approach is to pay attention to how much protein and fat you have in your ketogenic snack. This is the best way to make sure you make a satisfactory choice.
The more nutritious a food is, the longer your feeling of fullness will last.
For example, apples with peanut butter, hard-boiled eggs, almonds, and even ketogenic fat bombs can fill you up longer than popcorn, potato chips, or desserts.
If you’re planning on eating packaged ketogenic snacks, check your nutrition labels to see how much dietary fat, carbohydrate, and protein are in those snacks.
Make sure you’re choosing foods that are low in carbs, high in protein, and high in fat so that you can achieve the best results.
- Insufficient exercise
While diet plays a huge role in your weight loss process, the combination of diet and regular exercise is the key to long-term success.
Physical activity can help you increase energy expenditure and calorie burning, which is good for overall health.
It helps build muscle, improves basal metabolic rate (BMR), and burns fat more efficiently.
While the ideal exercise program is different for everyone based on your current activity level, both strength training and cardio should be included.
This is especially true if your goal is to reduce body fat, tighten your abdomen, and increase muscle.
Those who use weight training as part of their daily workout build leaner body mass, increasing their basal metabolic rate, resulting in long-term weight loss results.
In addition, it helps reduce high blood pressure and cardiovascular disease. Strength training includes everything from weightlifting to weight exercises like yoga and Pilates.
For best results, make sure you eat some high-protein ketone snacks after eating to replenish your energy.
Studies have shown that aerobic exercise can also help reduce high blood pressure and cardiovascular disease, as well as control insulin levels and provide clarity of mind.
Aerobic exercise is a type of exercise that can raise your heart rate. It can be walking or running, team sports, high-intensity interval training (HIIT).
HIIT training is a great way to combine strength and aerobic exercise in a short period of time.
If you’re a beginner and not sure where to start, whether on a treadmill at home or at the gym, we recommend seeing a personal trainer or fitness expert.
They can help you build an exercise habit that suits your lifestyle and healthy level.
Another easy way to get started is to find a website with a lot of different exercises.
Be sure to avoid dehydration and drink enough water to replenish electrolytes after your workout.
This will also help you drain any water weight that you may retain in your muscles for recovery.
After strenuous exercise, you can also try a sports drink that contains sweeteners that favor ketogenic.
These can help you replenish the sodium, magnesium, and potassium that you lose due to sweating.
Know why keto diet is not working, and then you can make the right response.
