I’ve been sticking to my keto diet rules and not cheating. However, to my dismay, it’s been more than two weeks and I still haven’t been able to lose weight. I wish I could lose some weight.
Cutting up carbs, loading your food with fats, cheese, and bacon, and still, the scale isn’t coming down- what the heck?
But before we guess, let’s cover some basics about the keto diet.
The ketogenic diet or keto diet is a low-carb, high-fat plan, practiced for centuries to manage certain medical conditions. In 1920, it was used to treat epilepsy in children and those for whom medications alone were not enough. Researchers have found its effectiveness in treating cancers, heart problems, PCOS, and Alzheimer’s disease. However, today this diet is gaining attention as a weight-loss strategy because of its low-carb intake which is just up to 40-45 grams/day while increasing your fat intake. By doing this you send your body into a metabolic state called ketosis.
So when you are on the keto diet the basic formula to get your body into ketosis is:
You should get 65-70% of your calories from fats
15-20% of your calories come from proteins and
5-10% of your calories are carbohydrates.
Now, here is where the problem arises. Even after following the above-mentioned guidelines, you may not lose weight as you expected on the keto diet. There are plenty of reasons. Let’s look.
It might be that your body hasn’t reached ketosis and the reason is you are not cutting enough carbs.
Some people mistakenly consider a keto diet a low-carb and high-protein diet. In other words, consuming high protein content prevents the body from reaching ketosis.
When on keto some carbs are acceptable like nuts and dairy products. Chances are you’re consuming them too much.
You may be consuming too many calories, so if you are in ketosis, calories tend to increase your weight.
Some alcohols are a rich source of carbs like beer and wine which can increase your carb content and throw your body out of ketosis.
When on keto exercise plays a significant role. As fat tends to increase calories, exercises increase metabolism and help to burn calories thus reducing weight.
Highly stressed people also find it difficult to reduce their weight.
Certain medical conditions like hypothyroidism, PCOS, Cushing syndrome, and depression can stop you from losing weight.
Achieving ketosis and maintaining it is a cumbersome task. However, with minor adjustments to your dietary plan and daily routine, you can achieve your desired goal.