Few things are as frustrating as not making progress on a diet, even when you think you’re doing everything correctly. The ketogenic diet has an impressive success rate in the weight loss world, so it can be doubly perplexing when it doesn’t seem to be having the effect it should. What could be the problem?
Why am I not losing weight on the keto diet? You ask yourself.
Well, there are various possible answers to this question, and these are what we’ll be looking at here. Losing weight is never an easy proposition, and all sincere effort should be rewarded accordingly. In the hopes that you will be able to identify and rectify whatever might be holding your weight loss progress back, here is a list of some of the most common mistakes dieters make.
Here we go.
• You Aren’t Eating Enough Nutritious Food
Eating whole, nutritious foods is not a prerequisite peculiar to the keto diet. For any diet out there to show positive results, you need to eat healthy. Even in cases where the foods describe themselves as being keto-friendly, processed food sources may still be the culprit sabotaging your efforts.
There are plenty of extra calories you may be inadvertently adding to your daily caloric intake such as keto desserts, snack bars, and various other packaged foods. Many dieters are guilty of this mistake, especially in-between meals or in the night. In addition to this, you need to avoid grabbing quick bites such as tacos, hot dogs, and various other fast foods.
Such foods are nutritionally deficient, meaning that despite their high caloric content, they are very low on useful elements such as minerals, vitamins, and antioxidants. You should stick to unprocessed whole foods such as fish, eggs, poultry, dairy products, pastured meats, avocadoes, olive oil, and such. Add non-starchy vegetables such as broccoli, mushrooms, peppers, and greens so that you get a good amount of fiber and nutrients.
• Your Carbohydrate Intake is Too High
This is perhaps the most notorious saboteur in many on the keto dieter’s journey to weight loss. The ketogenic diet has as its main pillar the achievement of a state of ketosis by the body. Ketosis refers to the metabolic state whereby the body burns up stored fat for its energy rather than glucose. For this to set in, your carbohydrate consumption needs to be drastically reduced.
To be specific, the ideal percentage of carbs in your diet should not exceed 5%. To put this into clearer perspective, the standard carb-sourced calorie recommendation while not dieting ranges between 45-65%.
While it’s perfectly understandable how difficult it may be to cut your carbohydrate intake so drastically, especially at the beginning of your diet, it has to be understood that ketosis will not set in unless this happens.
A great way to monitor your carb intake is by using one of the numerous free diet tracking applications available out there today. You will be able to evaluate just how many carb servings you can safely allow yourself each day without endangering your weight loss progress.
• Your Weight Loss Expectations Are Simply Too High
Every dieter hopes to achieve their goals as rapidly as possible – there’s nothing more natural. It’s important to keep in mind, however, that weight loss rates tend to vary from one individual to the next depending onvarious factors. Slow coming results from the keto diet should not frustrate you unduly.
In point of fact, the recommended rate for healthy weight loss according to medical experts is placed at around 1-2 pounds a week, depending on the person’s beginning weight. Also, you should keep in mind that those including weight training in their exercise routine might see gains in muscle mass as it replaces lost fat, meaning their overall weight might not change much. The scale might be misleading in this instance – take regular measurements of your thighs, arms, and midsection to more accurately gauge your progress.
• You Aren’t Getting Enough Quality Sleep
Studies conducted on the subject indicate that a lack of sleep and constant stress have negative impacts on our weight loss progress. In times of stress, our bodies react by producing a hormone known as cortisol. This is commonly referred to as the stress hormone. This hormone has the effect of encouraging our bodies to store fat, specifically in the area of the belly.
In relation to this, stressed out people are often deprived of quality sleep, and this also has weight gain implications. Studies indicate that poor sleep has an adverse effect on our hunger-regulation mechanisms. In these scenarios, hormones that stimulate feelings of hunger such as ghrelin and leptin may be produced in excess, leading to an increase in the person’s appetite.
• You Have an Underlying Medical Issue
The keto diet’s effectiveness has been proven quite conclusively in cases where it is followed closely, and so when it doesn’t seem to work for someone, closer examination of the person involved has to be considered. It will be a good idea to rule out some of the conditions that have the ability to block one’s losing weight.
These conditions include polycystic ovarian syndrome, hypothyroidism, Cushing’s syndrome, hyperinsulinemia, depression, and more beside. Your physician should be able to check for and rule out the possible causes through testing.
Should testing result in a positive diagnosis for any of these types of conditions, it shouldn’t be reason to lose hope. With proper medication, management, and dietary and lifestyle adjustments, you should be able to achieve and maintain healthy weight loss success.
• High-Calorie Food Snacking
To keep the hunger pangs at bay during your diet, you may need a snack here and there in the course of the day. Do not make the mistake of snacking on high-calorie foods even though they may be keto safe such as nuts, jerky, nut butter, and cheese.
The right way to go about things here is to go for non-starchy vegetables or flavorful snack options such as celery sticks, cherry tomatoes in guacamole, hard-boiled egg combined with cut up vegetables and other low-calorie alternatives.
Now you know about the issues! Hence, get some extra rest and know that excess of everything is bad. Rule out any medical issue and then start the Keto diet.
Keto has had high success rate and it works like a charm! However, you must follow it diligently.