In this article, learn more about 9 Reasons Not To Lose Weight With A Keto Diet. Find out what are the most common mistakes when following the keto regime..
Undoubtedly, the keto diet is currently the most popular in the world. Thousands of people lose tens of kilograms almost in a flash. This all sounds great and many people decide to follow the regime. But for some, keto does not seem to give the expected result, which is very disappointing. The good news is that with a few changes, you can detect the mistakes you make and make the scales go downhill.
Let's see what are the most common reasons for not losing weight with a keto diet.
Carbohydrate exclusion is the most important thing in the keto diet. Reducing their intake helps the body reach ketosis (a metabolic condition in which the body burns fat for energy instead of carbohydrates). Aim for 30-50 grams of net carbohydrates per day to maintain ketosis and maximize weight loss.
To calculate net carbohydrates, simply subtract the amount of fiber from the total grams. High-fiber vegetables are a great choice because they are low in carbohydrates and at the same time provide the body with important vitamins and minerals.
The amount of protein is just as important as reducing carbs to lose weight. Excess protein is converted to glucose, which removes your body from ketosis and slows weight loss.
Ideally, 20% of your daily calories should come from high-quality protein foods such as meat, poultry, seafood and eggs.
Eating too many calories prevents weight loss with any diet, including keto. If you constantly eat high-fat snacks, have high-calorie snacks, it will also affect weight loss.
High-calorie snacks such as nuts, nut oils, seeds and avocados may be part of the keto-list of permitted foods, but you need to make some modifications and consume them in moderation. They should be combined with raw vegetables, eggs or some berries to prevent excessive calorie increases.
Although reducing calories is key to weight loss, reduced calorie intake can slow down weight loss. Why? When you strictly limit your food intake, your body goes into starvation mode and begins to store calories, which leads to a slowdown in metabolism. This on the one hand slows down weight loss, and on the other hand the body begins to feed on its nutrient stores.
Instead, fill your plate with healthy foods, as little processed as possible, and you'll see results soon.
It can be difficult to enter a state of ketosis when you start the diet. Many people believe that they have reached ketosis, but remain disappointed when they do not get the expected results. An easy way to determine if you have achieved the desired condition is with urine test strips.
If you have not reached ketosis, then it may be time to reduce the intake of carbohydrates a little more, and their total intake should not exceed 30-50 grams of net carbohydrates. Alternatively, start adding a little more fat to your diet in the form of various oils.
In addition to food, many factors play a role in weight loss, including sleep. Studies show that sleep deprivation increases levels of ghrelin, a hormone responsible for stimulating hunger.
It is best to sleep at least 7 hours a day, this increases the chance of weight loss in women by 33%. For best results, sleep between 7 and 9 hours each night to reduce hunger and optimize weight loss.
No matter what we talk about, training is an integral part of losing weight. Not only does exercise burn calories, but it also builds muscle and reduces the risk of many chronic diseases.
It is usually recommended to do at least 20-40 minutes a day of cardio, which means about 150-300 minutes a week. Activities such as swimming, walking, running or cycling are easy and effective for increasing fat burning.
Many people start a ketogenic diet and expect lightning loss. Although you can achieve good results from it, it is important to have realistic expectations.
The average weight loss varies - in the beginning it is possible to lose more weight, and then there is a delay. The most optimal and giving greater guarantees for weight maintenance is the loss of 0.5-1 kg per week.
If you eat right, exercise and still not lose weight, it's time to look for a medical reason why you are not achieving results.
Hypothyroidism, for example, can reduce the production of thyroid hormones, which can increase your weight.
Polycystic ovary syndrome, insulin resistance and depression even lead to weight gain.
If you suspect you have another problem, talk to your doctor to do the necessary tests and find the best treatment.