Keto diet is the type of diet which restricts the intake of carbohydrates in your body. Generally, your body breaks down the carbohydrates in sugar glucose, and then for gaining energy. When there are no adequate carbs in the body, one may experience a stage called ketosis.
During ketosis, one’s body becomes capable at burning fat and utilizing it for gaining energy instead of glucose. This fat burning makes the ketogenic diet an admired choice for folks who wish to lose the extra pounds.
However, in some cases, people might find that they are unable to lose weight in spite of following the keto diet. In this article, we will describe the different possibilities while following a keto diet. Also, we will give you some tips which can help you to achieve your weight loss goals.
- Failure to achieve ketosis
Usually, when a person is unable to lose weight through keto diet, the reason is that they have not achieved ketosis. The most general reason for not achieving ketosis is not being able to cut down on carbohydrates. According to a study, the carbohydrates should represent merely 5–10% of an individual’s calorie intake.
Especially, a lot of keto diets need an individual to cut down about 20-50 grams of carbohydrates every day. At times, a person can feel as if they have reduced their carbohydrates on a extreme level. Due to this, they might still continue to consume carbohydrates to produce energy from glucose. Doing this will prevent your body from burning fat. A person who is unable to lose weight with keto diet can benefit from buying a home testing kit. These kits have test strips which check the presence of ketones in urine and give the results accordingly. Another way of is to use a small machine known as ketone breath analyzer which detects ketones in your breath.
Testing ketones at home can help you to ensure that whether you have entered ketosis or not. You can use the results as a guideline for adjusting your diet and also use them to ensure that you are actually entering ketosis or not.
- Consuming excess proteins.
Many low carb diets allow medium amount of protein. Some people incorrectly think that a low carb, and a high protein diet is a keto diet. However, this type of diet does not cause ketosis as the body can break down excess proteins into amino acids and convert them sugar.
A person who follows keto diet will get majority of his/her calories from fat, which need to represent about 55–60% of their calorie intake. This fat intake leaves little scope for protein. If protein fills up more than 35% of a person’s diet, so it is unlikely that they gain ketosis.
- Eating too many acceptable carbohydrates.
While following keto diet, several types of carbohydrate are acceptable like the nuts and dairy. These foods contain high fat, nutrient dense foods which make a great addition to your keto diet. Consuming a lot of acceptable carbohydrates can help in achieving and maintain ketosis.
- Consuming maltitol
Sugar alcohols are generally an useful option to follow keto diet. They provide sweetness without increasing carbs from your body. Maltitol is a sugar alcohol which is not useful for the keto friendly.
- Not keeping a count of calories.
A person who consumes more amounts of calories is unlikely to lose weight. People who consume a lot of calories may gain excess weight, even though they have achieved the state of ketosis.
Foods which are high in fats might contain many more calories. High fat foods may contain a lot of calories than foods which are high in carbohydrates and proteins. Thus, it is significant that people should keep a track of calories which that they consume.
- Continuous snacking
Even though a person has a proper meal plan, but they cannot cut down on their continuous snacking, then it is possible that it might sabotage your weight loss efforts.
- Consuming alcohol.
A lot of highly- alcoholic drinks, like wine and beer, contain a lots of carbohydrates. A lot of forms of the ketone diet do not allow such kinds of alcoholic drinks.
Hard alcoholic drinks like gin and vodka are low in carbohydrates, meaning they are generally acceptable on a keto diet. However, such alcoholic drinks are a lot calorie dense.
- Insufficient amount of exercise.
Exercise is the most eminent part of staying healthy. Exercise also stimulates your metabolism and also burns calories. Therefore, it is a great tool for dieters.
Exercise might be a lot eminent for a successful keto diet. Burning calories through exercise can also help a person to gain their desired weight.
- High amount of stress
High amount of stress can stop a person from losing weight through keto diet. Stress can also cause hormonal changes which can lead to weight gain or problem in shedding weight.
- Primary medical conditions
At times, a person might be doing everything right but can be still unable to lose weight on keto diet. In a number of cases, this might happen due to underlying medical condition causing weight gain or preventing weight loss. Otherwise, a medication can also be an underlying condition which might cause increased appetite as a side effect.
Some other conditions which might also contribute to weight gain-
- High insulin levels
- Polycystic ovary syndrome (PCOS)
An individual needs to consult with a physician in case he/she is unable to shed weight in spite of adhering to strict keto diet and exercise. The doctor might make some test in order to determine the reasons behind inability of weight loss. Treating the underlying condition can surely resolve the problem and trigger weight loss.
Tips to get best results from keto diet-
The following tips can be helpful for a person to avoid common dieting mistakes and lose weight through keto diet:
- Maintain a food journal– By keeping track of what food you are consuming can help you to identify your eating patterns. This will also help you to trigger weight loss through keto diet.
- Drink a lot of water: Drinking water can help you to fill up your stomach and also keep away from overeating and snacking. Avoiding these habits will surely be beneficial for loosing weight through keto diet.
- Chew sugarless gum: Chewing sugarless gum have ingredients like erythritol or stevia. This may also help you to eliminate unnecessary cravings for sweet foods. This will also help minimize redundant snacking between meals.
- Get enough sleep: Sleep helps to regulate your body’s normal cycles, it may also help to reduce your stress levels and lose weight through keto diet.
Achieving and maintaining the state of ketosis can be a difficult thing for a lot of people. The keto might sound strict for many people as it needs people to adhere to it in order to achieve best results. However, with some minor adjustments, lot of people can reach ketosis and start to work towards their weight loss goals.
So anyone who is unable to lose weight in spite of following the keto diet and exercising regularly might wish to consider consulting with the doctor or dietitian.
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