After consuming all the keto-friendly foods and trying your best, are you still not losing any weight?
Well, it can be due to multiple reasons. You need to understand and implement the basics to achieve your desired goal.
It is normal to not lose any weight in week one of the keto diet as it takes some time for the body to adapt to the transition.
Here’s Why You Are Not Losing Weight On Keto –
1) Eating more
You need to scrutinize your diet well enough to understand the quantity of food to be consumed. The proportion of calories from food in the keto diet are:
- 60-75 percent from fat
- 15-30 percent from protein
- 5-10 percent from carbohydrates
It leaves a little wiggle room in between protein and carbs. Generally, one tends to surpass the right amount of food without even knowing. You can take the help of an app where you can log the diet and the portion. It can signal the right amount of fats, proteins, and carbs you can have.
2) Too many carbs
Exceeding the number of carbs remains the most common problem.
Having vegetables is considered to be the best bet, but it is crucial to understand the difference between low carb and high carb vegetables. Only binge on low-starch vegetables like broccoli, pepper, cucumber, mushrooms. Avoid high starch vegetables like corn, peas, potatoes, sweet potatoes.
It is possible to be having high-carb vegetables and not being able to point out why you are not losing weight.
3) You are not on ketosis
Keto diet work by creating ketosis in the body. Ketosis refers to the state when your body starts breaking fat to create energy for the body instead of relying on glucose.
It is not hard as it sounds! Keto urine strips are readily available in the market and can help you find out the answer in the comfort of your home. These are not 100% accurate but can point out if you are excreting ketones. Blood tests are the most reliable way to know the exact values.
Inability to reach the point of ketosis can be due to several reasons, you should examine the diet properly to find out the answer.
4) Too much protein
Although it sounds like not a bad thing, after all, it can surely hinder the process of weight loss. Consuming more protein than required can stimulate the body to release hormones like insulin and glucagon.
The effect of the hormones varies from person to person but it can decrease ketone production, which ultimately is the reason behind shedding those extra pounds.
Additionally, Keto diets have proven to be beneficial in people with insulin resistance. Insulin resistance is the condition in which the body shows no effect in response to insulin and the blood sugar tends to increase which can lead to diabetes and other health conditions.
A keto diet tends to reduce the spike in blood sugar and increases the efficacy of insulin.
5) Inadequate macronutrients
The whole game depends upon balancing the macronutrients. You need to understand the difference between fats, proteins, and carbs as well as the best sources to avail the same. The maximum percentage of calories should come from fats. But it is equally important to consume nutrient-dense foods to fulfill the requirement.
Full fat milk, cheese, eggs, meat, olive oil are some of the best sources of fat. It is pivotal to have an adequate proportion of the macronutrients. Try to consume as many whole foods as possible.
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6) Calorie intake
A calorie deficit is science behind any weight loss. Having more calories than your body can burn is the ultimate truth behind any failure.
Watching what you eat continues to be the best solution. Fats make the biggest chunk of the keto diet but it is important to understand that they are high in calories too. It is crucial to decide the portion size that will impart the specific calories as per the quota.
You might be trying your best to consume as few calories as you can and still unknowingly crossing the bar!
Some low or no sugar alternatives readily available in the market can also increase calorie intake. Beware of them and try to have other safer alternatives like stevia or erythritol that have zero calories.
7) Too much stress
Stressing a lot either about losing weight or otherwise can slow down the process of losing weight. Excessive stress stimulates the body to secrete a hormone named cortisol. Cortisol further signals the body to slow down and deposit fat around the stomach, failing the whole motive.
Therefore, it is equally important to take care of your mental health and not worry a lot about losing weight.
Focus on your happiness and indulge in some activities that bring joy to you, weight loss will come eventually.
8) Low carb treats
There are a plethora of keto-friendly drinks & treats available in the market. Some of these can be unreliable and exceed the number of carbs in your schedule. Having any treat once in a while will never harm you, but making it a habit will surely do.
Regular treats will definitely mess up your carb intake and will not produce the desirable results. More of these treats will force you to cut calories in some way or another and you end up filling your body with more junk food. You do need proper nutrition via whole foods to survive the calorie deficit.
9) Medical issues
After maintaining a healthy proportion of the nutrients and still not losing weight is most definitely a bummer. But it can be due to an underlying medical issue. Please get yourself checked for various medical conditions like Hypothyroidism, Poly Cystic Ovarian Syndrome (PCOS), depression, or other hormonal disorders.
It is possible to have an underlying condition that is disrupting your journey of weight loss even after strictly adhering to the keto diet for several weeks.
Nuts and seeds are high in nutrition food that you supposedly can have in your keto diet. Going overboard with nuts can stop you from losing any weight. You usually won’t realize having a handful here and there might actually be the reason behind hitting that plateau. So, the golden rule remains the same, watch what you eat.
The keto diet has proven to have various health benefits along with weight loss. To avail all of them, you need to educate yourself and understand the whole concept.
It is different from other diets as it includes almost no carbs. To understand the sources and amount, do a deep dive research and curate a plan if you are taking no expert advice.
Decide on the recipes and meals you will have in advance, it will save you a lot of time in the long run and will help you to stay on track.