The ketogenic diet or keto diet is one of the most popular weight loss diets of the present era. There are dozens of different types of weight loss diet plans but only a few are found to be as effective as Keto. In this particular diet, the obese person is allowed to eat protein-rich food and fat but he has to completely refrain from carbohydrate intake. When it is to the natural functions of the human body the carbohydrates that one takes are used for energy to live a normal life.
When the body does not have enough carbohydrates to convert them into energy, it starts using the fat that is stored in the body. This state it called the state of ketosis. When people do not reach this state due to any reason they stop losing weight even after avoiding the intake of carbohydrates. The following are some of the most common reasons why the body does not stay or enter the ketogenic state.
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NOT ENTERING KETOSIS
The main reason for Keto dieters not being able to lose weight even after using a protein-rich diet is that they don’t reach the state of Ketosis. The most common reason for not achieving Ketosis is the regular intake of carbohydrates that should be limited to an intake of only 5-10% of total caloric intake. To let the keto diet work effectively, you should avoid carbohydrates as much as you can, the more you stay away from carbs the more weight you will lose.
The easiest way to check whether your body has entered Ketosis or not is to buy test strips and check your urine for ketones. If your body is in a state of Ketosis you should stay away from carbs and you will lose weight fast.
Consumption Of More Proteins Than Required
A protein-rich diet does not mean that you should eat too much protein to lose weight. In the ketogenic diet, there is a limit to the amount of protein that you are allowed to consume. When you are not using carbs and eating proteins but still your body does not reach ketosis, it means that your body cannot break down the extra proteins into amino acids and use it for energy. The protein diet should contain more than 55% of fat in your caloric intake.
Overeating Of Acceptable Carbs
During the ketogenic diet, you are allowed to consume some types of carbohydrates that are rich in fat content. One mistake that most of the keto dieters who don’t reach ketosis make are the over-eating of the allowed carbs. For example, people do use dairy products like cheese and butter during Keto, but when they have too much of it the carbs present in these foods keep your body from reaching ketosis.
Avoid Sugar Rich Alcohol
One mistake that most of the keto dieters who drink alcohol make quite often is the use of sugar-rich alcohol. Most alcohols are not high in sugar but there are a few exceptions. The Keto dieters who drink sugar-rich alcohol may not reach ketosis and the high sugar levels protect you from entering Ketosis.
Your Calorie Intake Is Higher Than the Normal
Every person is allowed to take a limited amount of calories according to his age, body weight, and physical activity. During the keto diet, if you exceed the calorie intake and eat too many calories you won’t be able to reach ketosis.
You Are Not Eating Enough
One benefit of the keto diet is that it reduces your appetite and you feel full most of the time. It does not mean that it can worsen it, as the loss of appetite might get worse if you limit your calorie intake to lower than you should have. When your calorie intake is less than it should be the body fails to reach the state of ketosis and you stop losing weight.
You Are Stressed
When you are stressed the hormone called cortisol spikes up and you tend to retain water and stop losing body fat. If you want to lose weight during ketosis the best way to do so is to control the stress through activities that help control stress. You should take enough sleep and spend time in a natural environment as it helps reduce stress.
You Work Out More Than Needed
Your body might not go into a state of Ketosis if you are doing too much physical exercise. The systemic inflammation and oxidative stress that is a result of too much exercise can stop the process of fat burning and you might stop losing weight.
You Don’t Keep Yourself Hydrated
To stay healthy you need to drink a lot of water, many healthy people who are not on a Keto diet also make the mistake of not drinking enough water, and this result in health issues. Keto dieters make this mistake too, if you want to lose weight fast you should try to keep yourself adequately hydrated and you will see the results yourself. When you don’t drink enough water you might feel more hungry than normal and end up gaining weight.
You Have An Undiagnosed Health Problem
According to the expert opinion, if you are on keto and have been fulfilling all the requirements but there are no signs of weight loss then you should consult a health expert. In some cases, where keto dieters do no achieve ketosis there is an underlying health condition like diabetes or some other issue that keeps your body from entering ketosis. If you notice that after having done everything that was advised your weight does not shed you should see a doctor.
Unrealistic Weight Loss Goals
There are many people who achieve ketosis but deny it as they feel that they are losing weight slowly. Some people who are not satisfied with the keto diet are the ones who expect more than what is possible in a healthy way. So, if you have a goal of losing 20 pounds in 5 days you should forget it as Keto is a diet plan, not magic.
Frequently Asked Questions
Why is keto not making me lose weight?
There is no magic pill that will make you lose weight - it takes lots of effort and work - so you have to really want it. And you have to do it consistently for 3 months or more.
You can't just stop eating carbs and expect to lose weight. If you do so, you'll put yourself into starvation mode and eventually you'll eat more than your body needs.
What to do if keto stops working?
Keto is a diet where the body gets its energy from fat. People who follow this plan eat a very low-carbohydrate diet, eating very few carbohydrates (sugars) and a lot of fat.
Keto works well for some people, but others may find that the keto diet stops working for them.
How do you know if keto is not working?
It is not uncommon for people to see dramatic changes in their weight on the ketogenic diet. They feel better, look better, sleep better and often report that they have more energy. However, this doesn’t always happen immediately. For a while, most people feel bloated or find that they struggle to lose weight. This is likely to be due to the high levels of fat and ketones in the blood, which make it difficult to digest food. Once the digestive system adjusts, people usually experience a rapid improvement in both their physical and mental health.