A Keto diet is known for its promising results. In the Keto diet, we have to consume fats and proteins and reduce the intake of carbohydrates. In this way, when there are no carbohydrates in our body, our body will consume fat and convert it into energy. This process of burning fats in our body without consuming carbs is known as Ketosis.
In Ketosis, our body works to burn more fat and burns it efficiently and using it in the form of a source of energy instead of glucose. This fat burning process without any hassle or strict diet has been the most popular diet among people who wish to lose weight quicker.
However, in some cases, people have found out that they are not losing weight when on a Keto diet. This means that their body has not gone into Ketosis. Other than this, there are many other reasons why people are not losing weight when on the Keto diet. Here are a few reasons why people might not be losing weight when they are on a Keto diet.
TOO MUCH INTAKE OF PROTEIN:
Many low carb diets allow consuming a moderate amount of protein. Some people think that Keto is a low carb and high protein diet. However, too much protein intake cannot allow the body to enter Ketosis as the protein is broken down into amino acids, and they convert into some types of sugar. When on a keto diet, a person must get most of the calories through fat, which is around 55 to 60%. This amount of fat can leave a little space for protein consumption. If the protein intake goes more than 35% in a person’s diet, then it is difficult for the body to go into Ketosis.
EATING ACCEPTABLE CARBS:
When a user is on a Keto diet, there are several food items that are consumed and might contain carbs, such as nuts and dairy. These items are dense in nutrients, have a high amount of fat, and are great when on Keto diet. Nevertheless, they also contain carbohydrates. Eating too many of these might increase the intake of carbs, which makes our body difficult to enter in Ketosis and to lose fat.
Sugar alcohols are the best option when on a Keto diet. They have sweetness in them, but they do not increase carbs in the body. However, not all sugar alcohols are like that. Maltitol is a category of sugar alcohol that is not Keto friendly. Maltitol is a low glycemic index (GI), which affects blood sugar levels. This sugar alcohol should not be consumed as it will not help the body to enter the ketosis stage.
When a person has a standard meal which is to be consumed, still the mind craves for a few snacks. This might stop the hunger waves, but it might increase calorie intake and may interfere in achieving the weight loss goal. Snacks can be Keto friendly but might be high in carbs, which can stop the ketosis process in the body.
NOT ON KETOSIS:
Usually, a person loses weight when they are on a Keto diet is because of the ketosis level. Due to this stage, a person starts to lose weight quicker. However, if a person has not yet started to lose weight, then that means he or she has not yet achieved Ketosis.
One of the main reasons why the body is not going into the ketosis stage is because they might be consuming carbs in their diet, which they do not know of. When on a ketogenic diet, a person’s calorie intake must contain around 5 to 10% of carbs. In particular, in the Keto diet, a person must cut down around 20 to 50 of carbs each day.
At times, when a person suddenly cuts down the intake of carbs, it might be enough for them to think that they have stopped eating carbs, but it might be enough for the body to consume those carbs and burn it down to produce energy instead of fat which helps to lose weight.
If on a doubt, then a person must buy a Keto kit. In this kit, there are strips that check the ketone level in our body. Positive indicates that the body is in Ketosis. Another option is testing Ketones by a machine called ketone breath analyzer. This machine detects Ketones through breathing and can tell by your breath.
Home testing can be helpful for people who want to make sure that they are on Ketosis. Due to that, people can change their diet plans and can achieve their weight loss goals.
CALORIES NOT COUNTED:
When a person consumes calories, which is more than its body, then it is difficult to lose weight. People who consume too many calories might as well gain weight even if the body is in the state of Ketosis. Food that is high in fats may contain more calories than food, which is high in carbs. Therefore, it is important to note down or track the calorie intake. With this, a balanced diet will be consumed, which may help in losing weight instead of gaining.
Most of the alcohol drinks are high in carbs. The ketogenic diet does not allow consuming such drinks. Hard alcohol is low in carbs and can be in use when on a Keto diet. However, these drinks are dense in calories and can help in weight loss. Drinking these alcohols increases calorie intake on the condition that it will not provide nutrients to the body.
Exercise is one of the best and quickest ways to lose weight. It is an important part of staying healthy. Exercise/physical activity also stimulates the body’s metabolism and helps to burn calories. It is a great asset for those who are on a diet. Exercise is important for everyone, especially for those who are on a Keto diet. As in the Keto diet, a person consumes high fat and protein foods, so in order to burn them in a much faster way, exercise is important to reach the desired goal.
High-stress life can also affect the Keto diet. If the level of stress is high, it stops the body from losing weight when on the Keto diet. During high-stress level, our body changes at a hormonal level. This becomes a primary reason to weight gain and difficulty in losing weight. Chronic stress causes food craving in some people. This may also increase calorie intake, and it gets difficult to lose weight.
Sometimes, a person is doing everything right when o Keto diet. The entire calorie intake is being calculated, and the diet is proper. Still, some people cannot lose weight even by having everything on time. It is because they might be on some medical conditions which cannot let them lose weight. These medical conditions tend to gain weight and prevent weight loss. As an alternative, some medications might increase appetite. This increase in appetite might be a side effect of any of the conditions that they are on.
Some conditions which might cause weight gain can be:
- High insulin level
- Polycystic ovaries syndrome (PCOS)
- Cushing’s syndrome
A person must visit a doctor if they are unable to lose weight even after a strict diet and an exercise plan. The doctors might help by checking and doing some tests to determine what is preventing weight loss. By treating the problem, one might solve the issue of the problem, causing weight gain.
However, there might be a few tips which can help to avoid mistakes so that losing weight can become easy when on Keto diet:
Keep track of food by noting down the calories and intake of food so that it might be helpful for you know what you are eating throughout the day and how much calories you are consuming. Even snacks that might prevent weight loss.
Drinking plenty of water might be helpful. As drinking water, keep the stomach full and does not let us crave for something unusual. It also prevents overeating and can help to flush out toxins from the body.
Chewing gums can also be helpful. Sugarless chewing gums are best when on Keto diet. These gums contain Erythritol, which stops from craving anything sweet or sweet foods. It may also help to diminish preventable snacking between the meals.
Sleeping is also the best way which helps in weight loss. As sleeping helps to lower down stress levels, this might help in weight loss. Sleeping also regulates the normal cycles, as our body needs to relax after a hectic day. Sleeping can help in getting our body to relax, which can control hormonal functions, which can help in weight loss.
However, some points are still noticeable if somebody is not losing weight while on the Keto diet. Achieving and maintaining a Keto diet can get difficult for some people, but it can be continued with ease if calories are counted and maintain a healthy Keto diet.