Don’t despair keep reading!
13 Reasons, why you are not Losing Weight with the Ketogenic Diet. The ketogenic diet, is not only known as one of the most effective tools for weight loss, but it is also known to have great health benefits. Ketosis is a state in which your body produces ketones in the liver by changing the body’s metabolism, using fat instead of glucose.
It is a good way to know whether or not you are in ketosis and track your progress. Sometimes weight loss is usually difficult due to several reasons, which we list below:
Too many carbohydrates
Your carbohydrate intake may be very high. Try to lower your carb limit per day. Also try to include coconut oil, as it consists of medium-chain triglycerides, which are easily digested, more difficult to store in your body and are used as immediate energy. These are converted in the liver into ketones, which help you get into ketosis.
Too little or too much protein
You may eat too much or too little protein. Protein is the most satisfactory macronutrient and you should include high-quality animal protein in your diet. If you don’t eat enough protein, you’ll be hungrier and eat more. Lack of protein also leads to muscle loss. In the same way, eating too much protein is converted into glycogen and disrupts ketosis. Keep in mind that for this to happen you have to eat much more than you should, 15 or 20 grams more than normal does not make a difference. This is not the most likely reason since it is not easy to take too much protein unless you are taking supplements.
3. Too much low carb food
Eating too many things low in carbohydrates can interrupt ketosis. Eating “low carb” does not mean eating breads, cakes, and muffins every day. Although they are very low carb foods, they can still cause cravings and get you out of ketosis. You should treat them as a reward or an occasional craving added to your diet based on real food (eggs, meat, vegetables, cheese, and some nuts). As a tip, be careful of chewing gum, mint and cough syrups that may contain sugar or sweeteners.
4. Cheating with carbohydrates
It is one of the most likely reasons for stagnation in weight loss. You have to be very disciplined to always be aware of the carbohydrates you eat, eating a little here and there forbidden foods, can lead to excess carbohydrates, so make sure you count all your carbohydrates. Sometimes when it says “sugar-free” it does not mean “carbohydrate-free”.
5. Too many calories, you also count
The reason may be that we consume too many calories. First, it is indisputable that not all calories are equal. It really matters if the calories are from healthy food or high in carbohydrates. But most people on a ketosis diet find that weight loss is easier if they also take care of their calorie intake. Fat contains twice as many calories as carbohydrates or protein, so it is important that they stay within the limit of what is allowed. There is no diet that lets you consume an unlimited amount of calories and still lose weight.
Fat calories should be around 60-75% in your daily intake and eating too much will not do you any good. As for your overall daily intake of calories in general, it depends on your body and daily activity.
See it this way: Ketosis alone doesn’t help you lose weight, it’s just the amount of ketones in your blood flow. Low carb diets are good for weight loss in general, but if ketosis does not help you reach your ideal weight, it is likely that daily calorie intake should be reduced.
Too close to your ideal weight
Keep in mind that losing weight becomes more difficult as you approach your ideal weight. Weight loss is not a linear process. If you need to lose a relatively small amount of weight – 3 to 5 kg – your weight is already at a healthy “natural” level, then you will find it harder to lose weight. The only way is to take care of your daily calorie intake. To maintain the weight it is necessary 2100 to 2300 kcal a day and less to lose weight, as you can see, it is not starving, just taking care of what you eat.
Gain weight temporarily and fluctuations
If you gain weight for short periods of time, you may have increased your carbohydrate intake, even for a day. As you know, there is a relationship between glycogen and water retention. If your body has a glycogen fluctuation, it will retain water. This can happen literally from night to morning, but don’t panic, it’s just water. Once you return to your normal diet, you will lose water in 2-3 days . There are also weight fluctuations related to hormone balance, especially in women.
You may have a thyroid disease and not know it. Just take a saliva test to find out, visit your doctor. In case of autoimmune hypothyroidism, a low carb diet is not recommended. About 30 grams of carbohydrates per day is recommended for people with hypothyroidism. Consult your doctor for more information.
Stress is a significant factor. When you have high levels of stress, your body produces a hormone called cortisol, which is responsible for the fat that forms around the stomach, and makes weight loss more difficult. Relax, never underestimate this factor. Find your own way to reduce stress: meditation, going on vacation, go for a walk, whatever works to make you feel better.
Lack of sleep
Lack of sleep disrupts the circadian rhythm, which creates stagnation in weight loss. This may sound cliché: but a good dream is crucial for weight loss. Try to sleep around midnight and sleep for 7-9 hours each night.
Leptin and satiety
Fat is hormonally active and sends leptin, a hormone that controls our satiety levels. While we lose fat, we have fewer fat cells that send these hormones. This not only applies to this, but to any diet. This can be minimized in a diet rich in fat and protein.
Too much exercise
Too much exercise can be as bad as the lack of it. Since intense exercise can cause increased appetite which increases our calorie intake, and this leads to stagnation or even weight gain.
Too many nut or dairy snacks
One of the most common mistakes people make is to eat more nuts or dairy than possible. It is likely that you will experience a weight stagnation or even increase thanks to the consumption of dairy or nuts since they are high in carbohydrates and it is easy to overdo it. Do not exclude foods such as cauliflower, squash, broccoli, peppers, avocados or red fruits. They are low in carbohydrates, high in micronutrients and will not ruin your weight loss efforts.