Reasons Why You May Fail to Lose Weight While on Keto Diet
The Keto diet plan can help you lose weight. This is because it first facilitates the loss of water weight. Besides that, such a diet gradually leads to the burning of body fat. However, keto does not work for everyone. There are people who fail to experience the positive impact of this diet plan. What could be the reason?
Overview of the Ketogenic Diet
The keto diet result is usually weight loss. But how does the keto diet work? Well, if you want to use it, you need to significantly reduce your carb intake. Besides that, you need to eat healthy fats. To ensure that there is a balance, you also need to eat moderate amounts of protein.
5 Reasons You’re Not Losing Weight On Keto With Possible Solutions
The keto diet plan is constantly receiving praise for its effectiveness. The effect of the keto diet before and after are usually prominent. This is because as a dieter you end up losing water weight. Besides that, you will gradually start to lose excess fat. But did you know you may not lose weight while they are on this diet plan? Well, common reasons why you are not losing weight on keto include:
One: You Are Not In Ketosis At All
So, how long does it take to get into ketosis? Well, if you are using the keto diet plan, it takes around 2 to 4 days. But this is only possible if you are eating less than 50g of carbs daily. But this period may take longer for some people. This is because of age, metabolism, protein intake, and level of activity among others.
But if you’re not losing weight on keto, it could be because your body isn’t in ketosis. Many people normally think they’re in ketosis after eating low-carb meals. However, it’s crucial for you to eat extremely low amounts of carbs. This means that you need between 30 to 50 g of carbs daily.
Two: You’re Eating Too Many Carbs
This is another possible reason as to why you are not in ketosis. Ketosis can only occur if you are consuming very low amounts of carbs. This is because the metabolic state requires that your body burns fat for energy and not glucose. So, if you are consuming more carbs, you will end up using glucose still as the main source of energy. If your total calorie intake contains more than 5 percent of carbs, then you will not attain ketosis.
Note: it’s still possible to regulate carb intake. There are several apps that you can use to track your daily carb intake. They include applications such as MyFitnessPal. This way, you will be able to know the number of carbs you are eating per meal.
Three: You Are Eating Too Much Protein
If you are using the keto diet, then you need to consume protein. This is because protein is essential for the development of several structures in the body like nails and hair. Besides that, protein helps to facilitate the development of lean muscles.
Although you need to consume foods with high-fat, you need to moderate your protein intake. This means that your total calories should contain 20 percent protein. But exceeding this amount means that you will be reducing the effectiveness of the fat. To avoid this, simply eat moderate and healthy proteins. The best sources of proteins include eggs, fish, and meat.
Note: too much protein can also result in ketosis. This is usually by a process that’s known as gluconeogenesis. During this process, the body ends up converting excess protein into sugar! However, this will also result in the use of glucose instead of fat as the main source of energy. Therefore, your body will still not attain ketosis.
Four: You Aren’t Eating Enough Calories
As much as you need to regulate your carb intake, you also need to watch your calorie intake. If you are diet has a significantly low number of calories, you will end up starving. It’s for this reason that most low-calorie diets are not effective for weight loss. This is because they normally result in a low metabolic rate. As a result, the effectiveness of normal body functions ends up dropping. The overall effect of this is that the body will initiate a response mechanism to counter this. So, your body will not end up in ketosis.
Make sure that you eat nutritious foods such as eggs, fish, avocado, full-fat dairy products, etc. Besides those, make sure that you add non-starchy veggies in your diet. They include broccoli, mushrooms, peppers, and greens.
Five: You Have Leptin Resistance
Leptin is a crucial hormone in the body. It helps to regulate hunger pangs. Besides that, it’s crucial for weight management. Generally, it works by sending signals to the brain to notify it of satiation. It’s actually referred to as the “stop eating hormone”. But what happens when there is leptin resistance?
Well, in such a scenario, the leptin hormone doesn’t function effectively. This means that the transmission process of the hunger signals will be ineffective. As a result, the gut will also fail to function effectively. The overall impact of all these is stalled weight loss and a slower metabolism. This is because the body did not attain ketosis. To manage leptin resistance, make sure that you avoid highly processed foods.
A keto diet plan is usually effective in promoting weight loss. However, some people may fail to experience the keto weight loss. This is because they did not attain ketosis. Note that there are several factors that can hinder ketosis including underlying medical conditions. To ensure that your body reaches this state, make sure that you strictly follow this diet.