5 Reasons You're Not Losing Weight on Keto Diet
These are the 5 reasons why you are not losing weight on the keto diet. Most of the keto diet participants think that following the meal plan is the only important thing that counts when it comes to losing weight. The truth is much more complex. Many of those who follow the path succeed in losing weight, but they know about the 5 crucial mistakes that must be avoided at all costs.
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If you are impressed by before and after photos of people who invest themselves in the keto diet you should know that it could be you! Despite all of the great health benefits of the keto diet, people love it and make it popular mainly because of the weight-loss properties of ketosis.
When you start following the diet you should expect to see certain results according to your keto meal plan. Medical researches claim that keto diet is more science-based than any other diet, so you should stick to the plan always. However, each human body is a world of its own, so the general implementation of the entire keto diet relies not on the meal plan only, but many other aspects. As we mentioned earlier, in this article we will share the 5 most common reasons why you might not be losing weight on keto diet:
1. You Aren't Getting Enough Exercise
First and most important- physical activity is crucial for maintaining good physical and mental health. This applies during the keto diet as well. If you have moderate physical activities on daily basis you will secure fast, permanent and consistent burning of over-sufficient energy. At the same time, you will boost your metabolism and create a calorie deficit. If you make exercising a daily basis routine, you will put yourself on an auto-pilot weight loss program. The results will come faster than you would expect.
However, it is never easy to change your lifestyle. If you are not exercising often, try starting kind of a new project with a good purpose. Try yoga, pay for the gym access, find friends that will accompany you on your everyday hikes, bike riding, etc. The key is to be mentally prepared for the challenge and, also, to love and enjoy what you're doing. In no time, your part of the day dedicated to physical exercise will become your favorite one!
2. You Are Overdoing the Keto Snacks
Keto recipes always include various keto shacks. Yes, keto diets are quite liberal in the consumption of fats, but too much food consumption, in general, is NOT GOOD. It is not important what you take if the amounts are huge. For instance, too many high-calorie snacks will definitely prevent you achieve fast progress in the keto diet. If sometimes you feel the urge to suppress your hunger, try switching to only non-starchy veggies or dried protein.
Also, always prevent keto snacks between the main meals if you don't have the need to have a snack. In the long run, you will have your own rhythm and things will eventually work out on their own, but it's important to follow these rules in the early stages of your diet and prevent unnecessary consumption of food.
3. You Might be Eating Too Many Calories
Now we continue to the next most common mistakes connected with eating more than you should. Calories are inside this "basket" as well. Calories won't be an issue for people on keto but in fact quite the opposite. All you need to achieve is to be able to create a calorie deficit. This can be done in two simple ways: reducing the number of calories you consume or burning more calories through physical exercise.
Most of the keto diet compatible foods are pretty high on calories. This means that you should always keep an eye on how much calories do you take and put the focus on fats and protein. Keeping the body physically active in combination with your macro ratios of calories will certainly help you maintain a healthy amount of calories in your body.
4. You're Consuming too Much Protein
While you are following the keto meal plan you use the ketones to maintain the energy levels of your body. Your body switches from burning glucose to fat as an energy resource. Protein represents a great protector of your body during this process. It helps you stack the fats and build up muscle mass, but you should not overdo it. You don't want to enter the process of gluconeogenesis where your body converts extra protein into sugar. This means that with overconsumption of proteins you can ruin the ketosis process by producing glucose- something that you struggle to avoid in the first place. Because of this, you should always keep an eye on your protein intake.
5. You Are Not Eating Nutritious Foods
As we already pointed out, the keto diet is very liberal when it comes to incorporating different foods. However, not everything that fits into macronutrient ratios is healthy. Be aware that you cannot abuse your keto meal plan if it contains foods that are not considered to be healthy for everyday consumption. Always stock your fridge with keto ingredients such as leafy greens, veggies, fish, eggs, pastured meats, and fruits. Avoid keto snacks and avoid fabricated foods. Make your own list of more 'risky' foods that you are allowed to eat and maintain a good balance of their intake.