The ketogenic diet, or keto, is a low-carb eating method taken by many who seek to lose weight. Carbs are typically decreased to less than 50 grams per day. This has been shown to lead to weight loss and may improve heart health and blood sugar control. However, to reap the benefits of the keto diet, it must be implemented correctly. Here are 7 Reasons you’re not losing weight on a ketogenic diet (1).
1. You Aren’t Eating Nutrient-Dense Foods
The key to good weight loss is to eat nutritious, whole foods, regardless of what nutritional plan you follow. Although some processed foods are keto-friendly, however, relying on processed foods can put a dent in your weight loss.
Adding food between meals such as snack bars, keto desserts, and other packaged products can derail your effort to lose weight. Eating foods such as hot dogs and fast food can slow the weight loss process.
These foods are low in nutrients, which means they are high in calories but low in vitamins, minerals, and antioxidants. Stick to unprocessed, whole foods to optimize your nutrient consumption while losing weight on your keto diet.
Full-fat milk products, eggs, seafood, pastured meats, poultry and healthy fats such as avocado and olive oil are excellent options. To add nutrients and fiber, be sure to add non-starchy vegetables such as broccoli, peppers, and mushrooms to the meals.
2. You’re Eating Excess Carbs
One of the key reasons people don’t lose weight on the ketogenic diet is that they consume too many carbs. To achieve ketosis, carbohydrate consumption must be drastically decreased. Actually, only about 5% of your complete calories should come from carbs (2).
A normal nutritional diet contains 45–65 percent of calories coming from carbs. However, to achieve ketosis, carbs must be reduced to the suggested spectrum to help you achieve your objectives. Consider monitoring your macronutrients through an app like MyFitnessPal. This can help you know how many servings of carbs it permits you to have in a day, based on your calorie requirements (3).
3. You Are Eating Too Many Calories
It is critical to generate a calorie deficit when attempting to lose weight. This can be accomplished either by decreasing the number of calories you eat or by burning more calories during physical activity. You are unlikely to shed pounds if you switch to a keto diet and don’t watch your calorie consumption.
Since many keto-friendly products are high in calories. These are avocados, olive oil, full-fat milk, and nuts. It is essential not to overeat it. Most individuals feel happier with the filling effects of fat and protein.
However, eating sizeable portions or snacking on high-calorie foods throughout the day can derail your weight loss. By paying close attention to your calorie consumption, you can generate a calorie deficit required to lose weight.
4. You’re Not Getting Enough Sleep
Research shows that stress and absence of sleep can have a negative effect on weight loss. It generates surplus quantities of a hormone called cortisol when your body is stressed. Top levels of stress hormone (cortisol) may store fat in the belly area. In addition, those with chronic stress are often deprived of sleep (4, 5).
Studies show that an absence of sleep has an adverse effect on hunger-regulating hormones, such as leptin and ghrelin, resulting in enhanced appetite. By attempting methods such as meditation or yoga, you can reduce stress and improve sleep (6, 7).
5. You Have Medical Condition
A ketogenic diet is a great mechanism for weight loss. However, if you’re having a hard time losing weight, even if you’re doing everything right, it’s a superb idea to check with your doctor. You might have a medical condition that is preventing you from losing weight.
The following medical conditions can trigger weight gain:
- polycystic ovarian syndrome (PCOS)
- Cushing syndrome
- Hyperinsulinemia (elevated concentrations of insulin)
Your doctor may rule out these conditions through a sequence of tests if you have one of the above conditions. You can attain and keep good weight loss through adequate management, including medication if needed (8).
6. You’re Overeating Between Meals
Snacking can be an efficient way to avoid hunger between meals. However, consuming too many high calorie such as nuts, nut butter, fat bombs, and cheese, can trigger plateau weight loss.
Although these meals are healthy, if you have over one snack session per day, it is best to choose lower-calorie alternatives. Foods such as non-starchy vegetables or proteins can keep you full.
Smart snacks such as celery sticks, cherry tomatoes dipped in guacamole or a hard-boiled egg with some cut-up veggies are creative options for those who follow ketogenic diets.
Adding additional non-starchy vegetables to your diet also adds a dose of fiber. This can help maintain your digestive system periodically. This can be helpful to those who first switch to a keto diet.
7. You Aren’t Working Out
When attempting to lose weight on a ketogenic diet, it is essential to include more physical activity into your lifestyle. Exercise, for instance, reduces the danger of chronic conditions such as heart disease, diabetes, depression, anxiety, and obesity (9).
Not only it involves burning calories, but it also helps build muscle that can increase your metabolism. Although it’s hard to start an exercise routine especially for those new to work out. However, there are ways to make it simpler (10).
Planning a workout timetable is the best way to strengthen your regular exercise habit. Set an aim of four days a week and choose a time that is most appropriate.
The Bottom Line
The ketogenic diet can be an efficient weight-loss instrument along with other healthy lifestyle modifications. There are different reasons, however, why some individuals may not see the outcomes they want. Eating too many calories, absence of exercise, chronic stress, underlying medical problems can all affect weight loss negatively. Get sufficient sleep, decrease stress, be more active and eat low-carb foods to boost weight loss on a ketogenic diet.
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