The ketogenic diet is one of the most popular weight loss regimens today. Various studies have shown that people who are on keto lose more weight and keep it off longer than those who follow low-fat diets.
But what if you learned everything you need to know about this diet program, followed all the steps, and bought all the supplies you need from a vitamin and supplements store, and you still haven’t noticed a drop in your weight? Does this mean that the ketogenic diet is all hype and is not as effective as they say it is?
Like any other type of weight loss programs, the keto diet can also fail to give you the results you are looking for if you are making certain mistakes.
Below are the possible reasons why you are not losing weight even if you are supposed to be on the ketogenic diet:
- You are not experiencing ketosis
Ketosis is the metabolic state in which the body uses fat instead of glucose from carbohydrates as its main source of energy.
Many people assume that they are already in this state after following the keto diet for a few weeks. However, this is not as easy as it sounds. To reach this state, you need to monitor your daily macronutrient consumption. This means taking note of and controlling your protein, fat, and carb intake every day.
You can use a keto carb calculator to have an idea of how much carbs you should only consume per day to achieve ketosis.
To know if you are already in a state of ketosis, try the following:
- Ketone breath meters – This device will check the level of acetones in your body. The more acetones you have, the further you are into ketosis.
- Blood meters – Using a kit, simply place a sample of your blood on a strip. You will then get a reading of the ketones in your blood.
If you notice that you are experiencing loss of appetite yet have more energy and your breath smells worse than usual, you are already in ketosis. And if you are already starting to lose weight, at this time, you have achieved ketosis.
- You are eating too much
One of the many reasons why the keto diet is popular is that people think there aren’t many restrictions on what they can eat. As long as they cut out the carbs and eat enough fats, they will lose weight. Unfortunately, this is not true.
To lose weight while on a ketogenic diet, you have to restrict your calorie intake. This means that you still have to limit your consumption of high-fat, keto-friendly foods such as nuts, butter, cream, and meat products.
However, you don’t have to count every calorie that you consume. But to start losing weight, you need to keep track of what and how much you eat and adjust accordingly.
- You are eating too little
If are not eating enough, your body will think it is starving and will stop losing weight in an attempt at self-preservation.
In order to protect your organs and sustain normal body functions, your metabolic rate will go down. Your body will also start feeling tired and lack the energy it needs to complete workouts.
In order to start losing weight on a keto diet, you have to consume the right amounts of recommended foods daily. You will do well to include healthy fatty foods in your daily diet such as avocados, coconut oil, and pastured eggs, too.
- You are consuming too much protein
Eating too much lean protein can also kick you out of the ketosis state. This is because protein can turn into carbs through a metabolic process called gluconeogenesis. Because of the high levels of carbs, your insulin levels will become higher and this will reduce your ketone levels.
To avoid this issue, you have to start tracking your protein intake daily. In addition, when choosing meats, pick the fattier cuts and those with less muscle meat. A perfect example of this is a T-bone steak.
- You have food sensitivities or allergies
Even if you are following the keto diet regimen, food allergies and sensitivities can still keep you from reaching your weight loss goals.
Millions of people suffer from food allergies and sensitivities. The most common ones include peanut, dairy, ghee, fish, and shellfish.
In case you are allergic to or sensitive to a certain food or a particular nutrient in a certain food product, these compounds can cause imbalances in the gut which can lead to inflammation. Inflammation, in turn, can worsen weight gain and prevent weight loss.
If you think you are allergic to or have intolerance for a certain type of food, do not eat this food for a week or two. If you don’t experience any symptoms within the period, avoid consuming this food now and in the future.
You can also consult your doctor who can prescribe some tests to further narrow down the list of foods you are allergic or sensitive to.
Lastly, your lifestyle and environmental factors can also affect your weight loss goals. Stress, lack of sleep, and drinking too much alcohol can impede all the positive effects of your ketogenic diet.
By constantly monitoring your ketone levels, making some changes in your diet regimen and lifestyle when needed, and being patient, your keto diet will help you lose weight and have a healthier body.
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