Why am I not losing weight on Keto?
Keto diet also known as ketogenic is a low-carb diet way of eating that has been adopted by many people to lose weight and improve your health in general. If you following keto diet plan, you can reduce your weight into 20-50 grams per day (study show). Many testimonial show that low carb diet is an effective way to lose weight. However if you want take benefits keto diet, you must follow the rule correctly.
Here are the reasons why you are not losing weight on keto:
- Eating carbs
Too much carbs consumption can fail your keto diet and become one of many reason people fail on ketogenic diet. One reason is you are not achieving ketosis state, to reach ketosis, your body must burning fat for energy instead of glucose-carbohydrate that must be reduce significantly. Ketosis is a process that happens when your body doesn’t have enough carbohydrates to burn for energy.
If you are on first try on keto diet, it is normal if you difficult to cut your carbohydrate consumption. To be successful in this diet you only need 5% of total calories that comes from carbs (study show), and this is contrast to standard dietary recommendation that 45-65% of calories come from carbs (study show).
You can consider buy testing kit at home, this testing kit can check the presence of ketones in your urines. A positive result means your body already reaching ketosis. Other option you can use a machine call ketone breath analyzer that detect ketones on breath. While using this tools at home, you can track progress on your keto diet by dietary changes so it can help you achieve your weight loss goal.
- Not eat nutritious foods
If you want to succeed on keto diet, you need to consume nutritious-whole foods instead of process foods. too much consume process foods can slow your weight loss goal. snack bars, keto desserts and other foods between meals can hinder your weight lose goals because it contain extra calories.
Fast foods like hot dogs or other type of fast foods is a nutrient-poor which means it high calories but low in vitamins, mineral and antioxidants, so if you really want to succeed on keto diet, strict to unprocessed, whole foods like eggs, fish, pastured meats, poultry, full fat dairy products, and healthy fat like avocado and olive oil. if you want, you can add little vegetables like broccoli, peppers, mushrooms, and greens, but not over do it.
- Too much calories consumption
Calories deficit is the key to weight loss. You can achieve this by reducing number of calories that you eat or burn a lot of calories through physical activity like sport exercise. Even if you already follow keto diet but not carefully on calories consumption, you won’t lose weight.
Focus on portion size of calories that you take everyday. Increase your exercise and snacking between meals can create calories deficit. Keep track on the number of calories that you are consume. Stick to balance meal plan can help you to your ideal weight.
- Feeling stress
High stress can also hinder you from getting your weight loss, so it is not only about eat healthy and exercise. stress can cause change of hormone level like cortisol in the blood. Having chronically stress can increase feelings of hunger and craving more unhealthy foods, so to decrease your stress you can do yoga, meditation or sport activity to manage your stress.
- Have a medical issue
In some cases, If you have already done keto diet rules but you have not lose weight yet. It might because you have an underlying medical condition that prevent you to have a weight loss. Or you have a medication that may increase appetite as a side effect, in addition some condition that might contribute weight gain include: hypothyroidism, depression, high insulin levels, cushing’s syndrome, and Polycystic Ovary Syndrome (PCOS).
Don’t despair if you have these condition. You can consult to your doctor through a series of test. Through medication, a good life style and modification in dietary, you can succeed on weight loss.
- Not enough sleep
Sleep is incredibly important for every people to maintain a good health. It said that you lack of sleep you can gain a weight (study show) and also make you feel hunger. Other effect when you lack of sleep are lack of motivation eating healthy food and feel tired all day. Sleeping disorder can be healed, here are the tips to improve your sleep:
- If you like coffee, don’t make or buy coffee after 2 p.m
- Sleep in dark condition
- avoid alcohol and sport activity
- Do things that relaxing before you sleep
- Go to bed at the same time every day
- No sport or physical activity (exercise)
Exercise is very important to keep your mental and health in good condition, not only for keto diet goal. By doing exercise, you can lose weight by improving your metabolic health, increase muscle mass, and improve your mood.
Create a routine exercise schedule every week by doing exercise 3-4 times a week.
you can try a mix of cardio and muscle building to keep healthy:
Lift weight can improve hormone levels and increase muscle mass that can help you to lose fat.
- Interval training
High intensity intervals is an excellent form of cardio that boost your metabolism and raise your levels of human growth hormone (HGH).
- Low Intensity
Being active and doing small exercise like walking can improve your weight loss goal.
- Have unrealistic weight loss to target
Every people who runs on diet plan wants to have fast result. You need to know weight loss result can vary from person to person. Keto diet plan can promote weight loss but it is not fast, it needs time to see the result. Have a consistent weight loss are much better than fast result. Most experts suggest that losing 1-3 pounds or 0.5-1 weight is the best result.
Keep on the diet plan, eating less junk food and routine exercise are the best to have your weight loss goal and have healthy life.
Affiliate Disclaimer :Some of the links in this post are affiliate links, so this means if you click on the link and purchase the item. I will receive an affiliate commission at no extra cost to you.