Cutting up carbs, loading up your food with fats, cheese, and bacon, and still, the scale isn’t going down- what the heck?
But before we guess, let’s cover some basics about the keto diet.
The keto diet’s main aim is to restrict your 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, where the body burns fat instead of glucose to get energy. It generally happens during starvation or a very low-carb diet when our body is deprived of glycogen.
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 might be plenty of reasons. Let’s have a look.
You’re eating too many calories, you are eating too much
Many people don’t realize how many calories our daily meals consist of. That is why it’s critical to track your daily intake to achieve your target.
You’re not eating enough
Your body needs the right amount of high-quality food to sustain its normal function but if you don’t eat even that much, your body enters starvation mode, slowing down your metabolism. So your efforts at weight loss would be a failure.
You had not entered ketosis actually
The keto diet is challenging to follow. You may not get the results you desire if you follow a Yo-Yo keto diet, where you stick to it for some days, and then quit it for some days.
You’ve stopped exercising
When you start your keto diet, you may feel fatigued, irritable, and have headaches and other symptoms. You may be suffering from the keto flu, which makes you avoid exercising, resulting in weight gain.
You’re not drinking enough water
Staying hydrated can curb the feeling of hunger. If you don’t drink enough water the whole day, you can fail the weight loss program even if you’re on a ketogenic diet.
Might be you are stressed
Mental health plays an active role in weight loss. When you are stressed, the hormone cortisol increases in the blood level. Cortisol is responsible for increasing hunger and appetite.
Not having nutritious food
Cutting carbs alone isn’t enough. You might not be eating nutritious food. Avoid processed foods. Avocados and walnuts are healthy fats. Eat plenty of lean meat, fish, eggs, veggies, and fruits low in carbs.
You’re not having enough sleep
Lack of sleep may increase the feeling of hunger and thus diet. Also, it makes you feel tired, so you may get less involved in physical activity, thus making you gain weight.
You’re eating too many nuts
Nuts are a rich source of fats. You can eat large quantities of nuts without getting full. So, snacking on nuts may increase your calorie intake, preventing weight loss.
You have leptin resistance
The leptin hormone plays an influential role in your health and weight management. It puts a brake on hunger and sends a signal to the brain when body needs are met. But if you have leptin resistance, the “Stop” signal may not reach the brain leading to overeating and thus weight gain.
You’re eating too much sugar
Sugar is a rich source of carbs. There are many healthy sugars like raw cane sugar, honey, etc. But you should be mindful of your limits.
Certain medical conditions
Many medical conditions like hypothyroidism, may prevent weight loss, but they may also cause weight gain. Sometimes, certain medications also make it difficult to reduce or lose weight.
You may not have noticed the weight loss Losing weight isn’t a linear process. Sometimes the scale moves up, and sometimes down. It could be possible that you have started exercising to gain muscle and lose fat. But because they are moving simultaneously it remains unnoticed.
