6 Reasons You're On Keto And Not Losing Weight
People on keto diet often make mistakes that completely prevent their overall progress in the diet. Mistakes while on keto are usual and not abnormal, especially for beginners who still adapt to the process of ketosis. The ketogenic diet is not very strict, but liberal and very foodie-friendly. However, ketosis is a very complicated and important process for the body that must not be interrupted. While in ketosis you should be extremely careful about what you eat and how you spend your daily time.
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Below we will share the most usual mistakes common for people on the keto diet. You need to be informed that this article is for those who exercise regularly and follow keto meal plans. Those who are headed on the keto journey should be strong and stable, both mentally and physically. Because of that, we share useful information that can help you get back on the right track and achieve your goals faster.
1. Stress
Stress is negative in any aspect of life and its physical manifestation is stunningly harmful to the human body. Stress can develop serious illnesses and destroy human life at its core. While the body is under stress it produces cortisol. Cortisol is a steroid that is connected with the regulation of bodily functions. This steroid negatively impacts both the metabolism and the immune system. If you are in keto and suffer stress regularly you will definitely have issues to burn fat effectively. We all know that you just can't prevent stress and control all aspects of life. However, you can manage stress with good night's sleep, meditation, more exercising than regular, and doing more of the things that you love. Anyways, stress is not compatible with ketosis and may cause serious issues in weight loss programs.
2. You Take Too Much Protein
The levels of protein in your body must be always controlled. If you want to lose weight fast and effectively you must maintain your protein levels to perfection. This is even more important than sole fat management because all of the excess proteins in the body are converted to glucose. If you don't control your protein intake you can mess up your entire diet and disable your body from producing ketones. On the other hand, you should and must eat moderate amounts of protein on daily basis. Because of this, you should follow the recommended dosage of 20-30% of protein per calorie. Also, it is important to know what kind of proteins do you take. Always make sure that your food has proteins with amino acids such as meat and fish.
3. Hidden Carbs Consumption
You might be on a keto diet, follow the rules, and still intake carbs. Those are the hidden carbs that you should be very careful with. To be always precautions is boring and people on keto should make the food ingredients check their habit. Many carb-free foods involve some unhealthy fats. This comes in the form of different additives and packaging substances. When you go to the market read well what is each certain food composed of. Sooner or later you will learn which 'carb-free' products are not as good as advertised and stick to the best products offer.
4. Too Few Calories
The ketogenic diet is not a diet based on starvation, but the exact opposite! This is one of the most common mistakes that need to be explained well. If you neglect calories and starve yourself you will destabilize the entire metabolism of the body and your body will not be able to burn fats properly. This also means that in the future you won't be able to lose weight and you can seriously harm your overall health. If you are on a keto diet and rush to lose weight fast the first thing you should know is that starvation will not be in service of your campaign. Just stay loyal to your meal plans, inform yourself on daily basis, learn new things, discover what is the best module for yourself, etc. There are many tips for each one of us and each one of those is based on the intake of calories and a healthy nutrient lifestyle.
5. Too Many Calories
Naturally, balance is crucial in all diets, so it is the case with the ketogenic diet. Intake of calories over the allowed limits is counterproductive even if they are healthy ones. If you eat too many calories and cannot control yourself you will store fat that will be hard to burn after. You will end up gaining weight and ruin your progress. The conclusion here, after the tips mentioned above, is that sticking to a keto meal plan is crucial. Be always informed well about the food you take and stick to the plans provided by professionals.
6. Drinking Alcohol Over The Allowed Limits
Basically, there are no exact limitations on how much alcohol you can drink while in keto. The truth is that alcohol in general is not good at all for the keto diet because almost all alcoholic drinks are high in carbs (sugar). The popular alcoholic drinks that you love might cause very bad effects on your body if you drink some more during ketosis (you can get drunk much faster and easier because of your state). Try to drink spirits and exclude beer and wine at all costs(if you are a big fan of beer try drinking low carb beers). Also, always know your drinks and how much carbs they contain and measure how much you can drink not to surpass your allowed limit of carb intake.