8 Reasons You're Not Losing Weight When Following the Keto Diet

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The keto diet, which is a low carb (carb) diet, has been adopted by many people to lose weight and improve health. When following the keto diet, the amount of carbs consumed usually falls below 50 grams per day. This has been shown to aid in weight loss and may also improve heart health while controlling blood sugar levels.

1. Consuming too much starch

One of the main reasons why users can't lose weight on the keto diet is because they consume too many carbs.
To reach ketosis - a metabolic state in which the body burns fat for energy instead of glucose - carb intake must drop drastically. In fact, only about 5% of the total calories in a meal should come from carbs.
This is in stark contrast to the standard dietary recommendation that for the average person 45-60% of calories should come from carbs.
However, to achieve and maintain ketosis, the carbs must be reduced to the recommended range.

2. Using food with insufficient nutrition

As with any diet, the key to healthy weight loss is consuming nutrient-rich foods.
Reliance on processed foods can limit weight loss even when they are keto-friendly. Using foods like snack bars, keto desserts, and other packaged foods between meals can derail weight loss efforts with the extra calories they provide. In addition, consuming fast food such as hot dogs and pizza can significantly limit the weight loss process.
These foods are very nutrient-poor, which means they are high in calories but low in vitamins, minerals, and antioxidants. To optimize your nutrient intake while losing weight on the keto diet, stick to whole, unprocessed foods.
For example, full-fat dairy products, eggs, fish, poultry, and healthy fats like butter and olive oil are all great choices. Be sure to add non-starchy vegetables like leafy greens, broccoli, peppers, and mushrooms to dishes for added nutrients and fiber.

3. Consuming too many calories

When trying to lose weight, for any diet, it's important to control how many calories you consume each day.
This can be achieved by reducing the number of calories you consume or by expending more calories through physical activity.
Many keto-friendly foods, including avocado, olive oil, full-fat dairy and nuts, are high in calories, making it important not to overdo these foods.
Paying attention to portion sizes, increasing physical activity, and snacking in between meals can help support healthy weight loss.

4. Risk of disease

Ketogenic diet is an effective weight loss tool.
However, if you are having trouble losing weight even though you are following the regimen, you should see a health professional to rule out any medical problems that may be interfering with your weight loss. weigh.
Hypothyroidism, polycystic ovary syndrome (PCOS), Cushing's syndrome, depression, and hyperinsulinemia (high insulin levels) are medical problems that can cause weight gain and make it difficult to lose weight. Health professionals can perform some simple tests to screen for these conditions.

5. Unrealistic weight loss expectations

Many people often want quick results when following a new diet plan, but it is important to remember that weight loss can take time and a different process from person to person.
While the ketogenic diet can promote weight loss if done correctly, the rate at which you lose may not be rapid. Small, consistent changes are key to losing and maintaining a healthy weight.
While it can be tempting to aim high for weight loss, most experts recommend losing 0.5 to 1kg in a week depending on body weight is best.

Not to mention, if you adopt a workout routine like lifting weights, you can gain muscle while losing fat. While this can lead to slower weight loss, increasing muscle mass and losing fat mass is healthy in many ways. It may reduce the risk of heart disease and improve bone health.
Instead of just using weight to control the weight loss process, users should note measuring body measurements such as biceps, thighs, abdomen to better control body condition.

6. Use high-calorie foods as snacks

Using snacks that include healthy foods can be an effective way to suppress hunger between meals and reduce overeating during meals.
However, consuming too many high-calorie snacks like nuts, nut butters, cheese can make you lose weight ineffectively.
While these snacks are healthy, it's best to choose lower-calorie options if you have more than one snack a day.
Foods like high-fiber vegetables and high-protein foods can help you feel full without consuming too many calories.
Snacks like celery, cherry tomatoes or hard-boiled eggs with some chopped veggies are smart snack options for people following the ketogenic diet.

7. Stress and not getting enough sleep

Research shows that stress, especially chronic stress and lack of sleep, can negatively impact weight loss. When your body is under stress, it produces an excess of a hormone called cortisol. Elevated levels of cortisol, commonly known as the stress hormone, can encourage the body to store fat, especially in the abdominal area. In addition, people with chronic stress lead to lack of sleep, which has also been linked to weight gain.
Studies show that lack of sleep negatively affects hunger-regulating hormones, such as leptin and ghrelin, which cause appetite. You can reduce stress and improve sleep by trying techniques like meditation or yoga and spending less time on electronic devices

8. Insufficient physical activity

Incorporating more physical activity into your lifestyle is important when trying to lose weight on the keto diet. Besides stimulating fat loss, adopting an exercise routine is beneficial to health in many ways.
For example, exercise reduces the risk of chronic diseases such as heart disease, diabetes, depression, anxiety and obesity.
Not only burns calories, exercise also helps users to build muscle, which can help the body's metabolism increase by increasing the amount of energy burned at rest.
Although starting an exercise routine can be difficult - especially for those who are new to bodybuilding - there are ways to make it easier such as:
Create a workout schedule and stick with it It is the best way to reinforce healthy exercise habits. Set a goal three to four days a week and choose a time that feels right to you. Keep yourself motivated by keeping a gym bag in your car so you can hit the gym anytime. Periodic health check-ups help detect diseases early, thereby planning treatment for optimal results. Currently, Vinmec International General Hospital has general health checkup packages suitable for each age, gender and individual needs of customers with a reasonable price policy.
Results of the patient's examination will be returned to the home. After receiving the results of the general health examination, if you detect diseases that require intensive examination and treatment, you can use services from other specialties at the Hospital with quality treatment and services. outstanding customer service.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference article: Healthline.com