The keto diet has proven to be an effective weight loss diet.1 Its low-carbohydrate, high-fat, moderate-protein model transforms the body from glucose-reliant to a machine that uses fat for fuel and produces ketones in an endogenous manner. Keto can help with a number of different health markers including blood sugar management, improved glycemic control, decreased blood pressure or inflammation prevention. Keto can be a useful tool for weight loss and not everyone has the same level of dietary success. If you have eaten keto-friendly foods high in healthy fats but still don’t notice a lot of weight loss, it’s necessary to look at all factors that can affect how well keto works. We’ll be showing you some of the unexpected obstacles that might stand in your way.
Consuming Too Many Carbs
The carbohydrate intake must be drastically reduced in order to induce ketosis, but the number of carbs required will vary from person to person.Using a macronutrient calculator to track all food intake can be one step to ensure you meet daily caloric goals for carbs, protein and fat. Many people don’t realize that hidden carbs can be found in items like condiments, creamers, sweeteners or some of your favorite drinks. Also, you should be aware of how much carb-containing food you eat. Not cautiously monitoring portion sizes can cause you to unintentionally eat both more carbs and calories than you would like. Pay attention to the food label of nutrition facts. To track food intake accurately, try using a measuring cup or a scale.
Caloric Intake is Too High
There needs to be a calorie deficit in place to induce weight loss. You’ll need to consume less calories than your body uses to lose weight.
The amount of calories eaten may be more essential to weight loss than particular macronutrient ratios. An individual may eat zero carbs, but if their total calories eaten are higher than their level of maintenance, he will gain weight instead of losing weight.
Also, unhealthy snacking is a disadvantage to successful weight loss. However over time these additional calories can significantly increase calorie intake. Stay committed to the process and take all steps necessary to reach your goals — measuring calories included — to fully enter ketosis. If consuming too many calories causes a weight loss on a plateau, get inventive with alternatives. Fasting is a very simple way and it has various health benefits reported, and it can make you even more appreciate that food. If you find that a low-carb diet causes weight loss to stall, it could be time to lower overall calories.
Too much protein
If too much protein is eaten, the body converts it to carbs by breaking down the excess proteins into amino acids and turning them into sugar.
If a person eats more than 35% protein, then he will stay out if ketosis. Please see more details here.
Drinking alcohol
Wine and beer, are high in carbohydrates therefore not allowed in keto diets. On the other hand hard alcohols, like whiskey and vodka are dense in calories but low in carbs. Alcohol consumption is a simple way to boost calorie intake without making nutrients accessible to the body.
Frequent snacking
Snacking may help prevent food cravings but it can easily destroy efforts to reduce weight loss. Using too many high-calorie ketogenic foods such as almonds, nut butter, fat bombs, cheese and jerky can trigger plateau weight loss.
Choosing the low-calorie options is best for your daily snaking. Foods such as non-starchy vegetables or proteins, will make you feel full.
High goals regarding weight loss
When properly followed, ketogenic diet will facilitate weight loss, the pace at which you lose should not be rapid. Losing about 0.5–1 kg per week is recommended.
On the other hand if you also weight lift during your workouts, you may gain muscle whilst you lose fat. This could pottentialy lead to slower weight loss.
Not Drinking Enough Water
Drinking lots of water fills the stomach and this will help people staying away from eating too much or snacking too much during the day.
Stressful lifestyle
High levels of cortisol are produced when the body is stressed. These high levels will trigger your body to store fat, especially in the belly area. Chronic stress can also make individuals want comfort foods.
Eating too often Keto-processed aliments
Many “keto” foods which are processed lack the nutrients we need. You will actually gain weight and store fat when your body doesn’t get enough of the vitamins and minerals from the diet.
Not all keto sweeters are considered equal, either. Most of them are zero carbs, but some others include some carbs which, if you are not careful, can drive you past your ideal daily macros.
Your meals should be based on real whole foods, such as avocados, olives, eggs, wild fish, pasture-grown meats and non-starchy vegetables such as spinach, broccoli, cauliflower and peppers.
Stay away from processed treats as much as possible.
Daily minimum water suggestions are 2l / day for women and 3l / day for men. If you happen to be an extremely active person you should drink even more to make up for exercise-induced dehydration. Water regulation is important to prevent bloating and to keep water intake frequently. When it comes to hunger it is also essential.
Not drinking enough water gets you dehydrated which can cause hunger feelings.
Holding a cup or other refillable bottle near you can make water intake measurement easy.
Even though it can seem like a meaningless variable , water intake plays a crucial role in weight loss and/or weight maintenance.
Body Composition Modifications
It is belived that weight loss is a linear process but it’s not always a game of numbers. The figures on the scale should not be the only instruments used to measure the success of weight loss.
Simultaneous muscle building and loss of fat on scale can cancel each other out. The old saying that “muscle weighs more than fat” is true, and if you practice strength training this may be the reason why weight loss is stalled.
If the figures on the scale doesn’t change, but you notice positive visual changes in the mirror, you might face recomposition of your body.
Although the scale is an essential tool, you should also be using devices that measure percentages of body fat. Please note that the mirror is also an excellent asset. Your eyes will never lie to you. Even if the figures do not reflect weight loss but you feel good, it means that you are on the right direction towards your goals.Don’t expect the outcome of weight loss to happen overnight. Most nutritional guidelines suggest losing one to two pounds a week to obtain viable long-term outcomes.16 Too fast a drop in weight can cause people to regain it even faster.
Poor Sleeping Habits
Sleeping enough is just as essential as diet and weight-loss exercise, and if you’re an athlete, it’s an important part of recovery. It is recommended that adults get between seven hours or more each night to keep an optimal general health.
Medical conditions
Due to a clinical condition known as hypothyroidism, in which the body can not produce enough thyroid hormone, some individuals can not lose weight on keto. In simple terms, the thyroid hormone is involved in multiple regulatory processes that control body weight and when your body produces less of this hormone, there are changes in these processes and mechanisms that result in an increase in body fat and weight. Cushing’s Syndrome is another condition which could slow weight loss.14 This medical condition is caused by chronic exposure to excess cortisol. Cortisol is a stress hormone capable of worsening weight gain. Cushing’s syndrome may result in higher mortality and obesity rates. There are a number of other medical problems which can prevent weight loss. Whether you are struggling to lose weight, visit you doctor to discuss about steps to tackle these problems.
Lack of Physical Activity
Just dieting doesn’t always deliver the best results on weight loss.
To increase energy output some type of regular exercise system should also be implemented. You can burn up additional calories by adding physical activity in the form of strength training and cardiovascular activity. Health professionals recommend 150 minutes of moderate aerobic activity, or 75 minutes of vigorous aerobic activity per week. Regular strength training of all major muscle groups with 12 to 15 repetitions per set should also be performed at least twice a week. Another by-product of regular physical activity is increased production of endogenous ketones (meaning, produced naturally by the body).20 By exercising and eating up stores of glucose, your body can stimulate endogenous production of ketones.
Not Eating Voluminous Foods
A diet with large portions of food is a vital tool for achieving results. Vegetables, without a lot of calories, will allow you to consume a lot of food.
Ketogenic products like as broccoli, asparagus, and greens such as spinach and kale contain a lower calorie content for a relatively large portion of the food. A 300 calorie salad will be more filling from a mental perspective than a candy bar with a comparable caloric content. Also avocado, egg whites and chicken, offer a large quantity of food with very low calorie impact. Healthy whole foods also tend to have lower calories than more processed and refined products, so if you don’t lose weight on keto try and stay away from those.
Take away message
If you’re having a hard time losing weight on keto, don’t give up too early. Adjust various variables, including total number of calories, amount of physical activity and proper sleeping habits.
When weight loss efforts have reached a stall, think about taking a temporary break in the diet to enable metabolic reset. The body occasionally needs to re-adjust its metabolism to resolve plateaus of weight loss. If you’ve carried all of the steps mentioned above, this may be time to discuss other health-related factors with your doctor that may affect weight loss goals. Your health should never be compromised whatever the weight.
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