The keto diet is a type of diet that significantly restricts carbohydrate intake. Normally, the body break down carbohydrates into sugar glucose, which it uses as energy. When not enough carbohydrates are present in the body, it enters a stage called ketosis. During ketosis, the body is highly effective at burning fat and using it as a substitute for glucose for energy. This fat burning makes the ketogenic diet a popular option for people who want to lose weight. However, some people may notice that they are not losing weight on the keto diet. In most cases, this is because they do not undergo ketosis. There are other reasons why a person should not lose weight while doing the keto diet. In this article, we outline the different possibilities.
Eating too much Carbohydrate
One of the main reasons people can’t lose weight on a ketogenic diet is the consumption of too much carbohydrates. When the body reaches the ketosis stage, your body starts burn fat instead of glucose. Generally it recommended in daily diet 45-65% of carbohydrates should be taken but in this diet 5% of total calories should come from carbohydrates. At the beginning of the ketogenic diet, it will be quite difficult to suddenly reduce carbohydrates but it’s normal to have a difficulties. It is important to consume the recommended amount of carbohydrates to achieve and maintain the ketosis.
You aren’t Consuming Nutritious Foods
Eating foods that have nutritious content is very important for losing healthy weight. Consuming processed foods can prevent you from losing weight. Consuming packaged products or ketogenic desserts as snacks can cause your diet to deteriorate. Eating fatty foods such as fast food can make it difficult to lose weight. These kind of foods are nutrient poor, meaning they have a high calorie content but they are poor in vitamins, minarels and antioxidants. While losing weight with the keto diet, take care to consume unprocessed foods. For example, eggs fish, meat, poultry and healthy oils like avocado oil and olive oil.
You may Have an Undiagnosed Medical Issue
Ketogenic diet is effective on weight loss. If you are having difficulty losing weight, or if you are sure that you are doing everything correctly and the situation is still the same, you may have a medical issue that prevents you from losing weight. Hypothyroidism, polycystic ovarian syndrome, Cushing’s syndrome, depression and high insulin levels are medical issues that may cause weight gain and make it difficult to lose weight in that conditions. Don’t despair if you have one of these medical issues as a result of these tests to be performed by a doctor. If necessary, you can start to lose healthy weight by providing medication or the proper conditions.
You may Have Unrealistic Weight Loss Expectations
It is quite normal to want to get quick result while dieting, but it shouldn’t forget that each person’s weight loss rate changes. Even if you are following all of the ketogenic diet stages, your weight loss rate may not increase. Although you want to lose a lot of weight fastly, experts recommend to lose between 0.5 or 1 kilo per a week. If you implement a weight lifting program to yourself, you can gain muscles while losing fat. Although this can cause slow weight loss, it benefits heart health as it reduces fat mass. It helps reduce the risk of heart disease.
You may be in Stressed Out and not Getting Adequate Sleep
Research has found that stress and lack of sleep negatively affect weight loss. When you are stressed, your body produces a hormone called cortisol. Cortisol, commonly known as the stress hormone, causes fat accumulation, especially in the waist region. Studies have shown that lack of sleep leads to increased appetite by negatively affecting hunger-regulating hormones such as leptin and ghrelin. You can improve your sleep by reducing stress with techniques such as meditation or yoga and also spending less time on electronic devices.