Most people who start a keto diet often make common mistakes, which prevent the body from entering ketosis. It is one of the most common reasons why you are not losing weight.
For a keto diet to work you have to follow it properly. You need to reduce your daily carbs intake to 20 to 50 g. If you implement the right technique, you will surely lose weight on keto.
The main reason why you’re not losing weight on keto is that you’re not eating enough. When you don’t consume enough food, your body’s metabolism slows down.
Another common mistake people make is that they gravitate toward high-carb foods. Although you may not realize it, carbs are deceiving, so don’t fall into this trap.
Keeping these reasons in mind will help you improve your diet and achieve your weight loss goals.
If you want to know more about the reasons you are not losing weight on keto, continue reading.
What Is Keto Diet ?
The keto diet involves a low-carbohydrate and high-fat content. It is a popular diet that helps people lose weight. This diet promotes a state of ketosis in the body, where the body burns fat as energy. The diet also regulates insulin levels, which in turn leads to weight loss.
As with any other type of diet, the ketogenic diet has many advantages. It can help you to lose weight easily. In addition to helping with weight loss, the ketogenic diet also helps to reduce bloating and sugar cravings.
It’s more filling than a normal diet and can help people lose weight without counting calories. It works by helping the liver reduce the amount of fat it can store and convert it into ketone bodies that provide energy.
Another advantage of the ketogenic diet is that it allows you to lose weight without exercising. However, a ketogenic diet can be quite difficult to implement without proper guidance. So, if you are new to this type of diet, make sure to plan your meals carefully and seek the advice of a dietitian.
Does the Keto Diet Really Work ?
Yes, the keto diet really works and promotes weight loss. However, it takes at least 2 to 3 weeks on keto for your body to enter the ketosis stage. It is during this stage that your body starts burning fat. So, while keto works, it takes time. You need to patiently follow the correct keto diet if you want results.
While the Keto diet may help you lose weight at first, it’s not recommended for everyone. It is best to consider other options before starting the diet, including consulting your doctor and registered dietitian nutritionist.
How Do You Know If Keto Isn’t Working For You ?
The Keto diet is a long-term commitment, and many people experience some form of failure. The most common reason for failure is that the dieter consumes more calories. The exact cause of failure will depend on your health and diet plan.
If you have been practicing the keto diet for more than a month and failed to notice any difference in your weight, the diet is not working for you. It is a common indication that your body is not able to reach the ketosis stage.
So, if you are on the keto diet, make sure you check your weight regularly to notice any difference. Typically people start noticing a difference after 2 to 3 weeks. So, if you are still not losing weight after a month of keto, it means this diet isn’t working for you.
Reasons You’re Not Losing Weight On Keto ?
There are several common reasons why you’re not losing weight on keto. You may be eating too many calories or carbs. You may not be eating enough nutritious foods. Moreover, you may have an undiagnosed medical condition. Here are some common reasons why you are not losing weight on keto.
- Eating Too Many Carbs
A ketogenic diet is a strict way of eating. This kind of diet restricts the number of carbohydrates you consume. It also forces the body to burn fat for energy. You need to eat less amount of carbs on keto. If you are consuming more than 20 to 50 g of carbs on a daily basis, your keto diet will fail. It is one of the most common mistakes people make on keto. So, make sure you avoid eating too many carbs.
- Consuming Too Many Calories
If you’re trying to lose weight on a Keto diet, you need to avoid consuming too many calories. One of the biggest reasons that you’re consuming too many calories is that you’re not keeping track of your portions. The right amount of fat and protein is vital for weight loss. Using a diet chart to monitor your calorie intake is a good way.
- Not Eating Nutritious Foods
If you are following the Keto diet, you need foods that are high in nutrients. Many experts suggest that the main key to maintaining a healthy ketogenic diet is to consume plenty of fatty foods, such as meat and eggs. However, if you are not eating nutritious foods, this diet will not work. You need to eat foods that are high in fat as well as other nutrients.
- Undiagnosed Medical Issue
If you’re struggling to lose weight on Keto, it could be because you have an undiagnosed medical problem. You may be putting on weight due to a hormone called cortisol, which increases blood glucose levels. It can lead to weight gain. This hormone is linked to diabetes and obesity.
- Snacking On High-Calorie Foods
If you’re on Keto, you should avoid snacking on high-calorie foods. This is because the diet’s low-carb, high-protein approach doesn’t fit with it. Rather, fat is the primary fuel source, so it’s vital to stick to pure-fat sources. These include butter and healthy oils. So, if you want keto to work, avoid eating high-calorie snacks.
- Unrealistic Weight Loss Expectations
If you have unrealistic expectations for losing weight on Keto, it will likely backfire on you. Like all the other diets, keto can help you lose weight. But you should not have unrealistic expectations. Weight loss takes time, so you need to be patient. Make sure you set realistic expectations and practice keto in the right way.
- Not Getting Enough Physical Activity
If you are on a Ketogenic diet, incorporate exercise into your daily routine. You can increase your activity level by adding a little cardio. You can also try to start walking or jogging if you don’t feel like exercising. It will help you to burn fat easily.
A Word From Our Nutritionist ?
One of the most common reasons people don’t lose weight on the Keto diet is the intake of carbohydrates. For decades, fat has been stigmatized and seen as the enemy of good health. However, the real enemy is carbs.
Even today, people still believe that eating fat makes them fat. But this misconception is not true. Instead, the Keto diet encourages your body to use fat for fuel.
The diet works by triggering ketosis in the body, which causes more weight loss for every calorie consumed. I recommend people follow the right ketogenic diet plan by adding fats and reducing carbs. Also, make sure you balance the fat to protein ratio in your diet. It will help you to lose weight fast. You can also use the Keto Cycle app to stay on track with your keto diet plan.
So, if you are not able to lose weight on keto, it is possible that you are doing it wrong. Make sure you consult a nutritionist and get a proper keto diet plan to kick start your weight loss journey. You also need to avoid the common mistakes people make while practicing keto. Be mindful of want you eat, follow a proper diet, and be patient when practicing keto.