It seems to you that everyone who is on a ketogenic diet loses an impressive amount of kilograms, and you are the only one who is not losing weight on keto, no matter how hard you try? We will tell you what mistakes you could make on keto, and how to avoid them, so that the weight finally moves off the ground and you know how to lose weight during quarantine.
Keto diet basics
Let’s briefly understand what a ketogenic diet is. Those who follow keto are advised to get about 80% of their calories from fat, 15% from protein, and just 5% from carbohydrates. A sharp reduction in carbohydrates sends the body into ketosis, a condition in which your body burns fat, not carbs, for energy.
This can lead to rapid weight loss in some people, although long-term success has not been proven, as nutrition expert Erin Palinsky-Wade explains. Indeed, only several studies have shown that a keto-diet plan helps people lose pounds. But other studies have shown that such a diet is no more effective for losing weight than a low-carb diet. It is also associated with some unpleasant side effects and even severe health risks, such as type 2 diabetes.
And yet, you see success in losing weight on many examples – your friends, neighbors, celebrities – they all lost a significant amount of kilograms in a short period of time, following the keto. And if you cut back on carbohydrate intake, but did not achieve the desired results, then it is likely that you started the weight loss process incorrectly. What mistakes could you make?
You consume too many calories
Many newcomers to keto suggest that they can eat as much fat and protein as they want, provided that they consume minimal carbohydrates. But this is the main mistake in weight loss. Remember that you must burn 3500 calories in order to lose at least half a kilo of weight.
“Too many calories in the diet, even if they come from protein and fat, can still be stored in the body as excess energy,” explains Palinsky-Wade. According to the physician, most healthy and active women who want to lose weight should consume from 1,500 to 2,000 calories daily. So if you consume more, consider reducing the amount of food.
You have a snack all the time
Properly planned snacks can help you not to become hungry and not succumb to overeating with food. But consuming food — even healthy approved keto foods like avocados or nuts — makes it easy to consume more calories than you need. So this can be the reason why you are not losing weight on keto.
“Snacks are good, but keep that in mind,” Palinsky-Wade advises. “Take a snack when you are starving. Listen to your body and stop eating when you are full.”
You consume more carbohydrates than you think
You must keep your carbohydrate intake below 20 grams per day to stay in ketosis and continue to burn fat for energy. But it can be easy to overcome this threshold if you are not careful, as many permitted keto foods (such as vegetables, berries, and nuts) contain a small number of carbohydrates.
“Only when all your carbohydrate reserves disappear will the body begin to use fat as fuel,” explains nutrition expert Christine Kirkpatrick. “Therefore, as soon as you again provide carbohydrates as a source of fuel, the body will return to its favorite source and knock you out of ketosis.”
You spend money on products without keto
Even if, in most cases, you follow a keto diet plan, a single snack full of carbohydrates may be enough to get you out of ketosis. It will send a signal to your body that it is time to return to burning carbs for energy instead of fat. This can lead to weight loss, as recent studies show.
You don’t get enough fiber
Fiber slows digestion and takes up a lot of space in the digestive tract, which can help you feel full longer. It is, therefore, not surprising that higher fiber intake is associated with lower body weight. What is the problem? Fiber is a type of carbs that is mainly found in whole grains, legumes, fruits, and vegetables, and the results show that most people who are on a low-carb diet aren’t enough.
You may need to be creative in eating to get the recommended 25-30 grams of fiber per day while you are in ketosis. So if you suspect that you lack in fiber or you need help, consider meeting a nutritionist.
Your intestinal bacterium is out of order
A load of protein and fat through foods rich in fiber can keep you below the daily threshold of carbohydrates. But studies show that fiber deficiency can affect the types of bacteria that thrive in your gut, interfering with your weight loss goals.
Research by the International Journal of Obesity in 2019 showed that people who have a higher level of intestinal bacteria that digest fiber had lost more weight than people who have a higher level of bacteria that digest meat and fat.
You do not see the whole picture
Successful weight loss largely depends on what you eat, but this is not the only factor. “It’s harder to lose weight if you don’t introduce other healthy lifestyle habits into your life,” says Palinsky-Wade.
Healthy sleep, regular exercise, and stress management can all affect your attempts to lose weight. Experts say that lack of sleep, a sedentary lifestyle, and uncontrolled stress can contribute to weight problems.
You will succeed faster if you focus on a few healthy habits and are more likely to lose weight in the long run. And it’s true, no matter what diet you use.