The Keto diet is all the rage. It’s a sister plan to the Adkin’s, but people swear by the fat burning potential that comes along with eating this restricted lifestyle. The rigorous regimen demands higher fat, moderate protein, and low carbs. Have you seen the hundreds of testimonials, yet you feel like it’s not working for you? Don’t worry; we have a few tips for you.
If you are not losing weight eating a keto diet, then here are the possible seven reasons why:
1. You Are Overeating Protein
When considering the keto diet for weight loss, many people think they can consume as much protein as they like. Unlike other low-carb plans, this one wants you to consume more fat than protein. If you are pounding the protein, you could be causing an upset in your body’s burning potential. Erase all the other low-carb mindsets that teach you to eat as much protein as you like. On this plan, you want to increase the fat and eat about 20 percent meat.
2. Your Calorie Consumption Is Too High
While many of the advertisements for weight loss products guarantee that you can eat what you want and lose weight, there is no such plan. In fact, if you overeat on the keto diet, you will still gain weight. When you increase your fat, it increases your burning potential. However, if you are eating more than you burn, you will not lose any weight. The beauty of this diet is that when you eat more fat and protein, you feel fuller. The fuller you feel, the less you need to eat to be satisfied. Document your caloric intake and see if you need to make adjustments.
3. You’re Not Eating Enough
Part of the problem that many people have on a low-carb diet is that they cannot change their mindset. They try to start this eating plan using the knowledge they learned on previous diets. On this plan, less is not more. You need to eat adequate calories to provide your body with enough fuel. If you live on 1,200 calories, you are not going to lose weight. No carbs and 1,200 calories will make your body feel that it’s in starvation mode, and it will hold onto the fat.
4. You’re Consuming Carbs You Don’t Realize
The goal is to have under 20 grams of carbs per day. While that sounds easy in theory, even healthy fruits and vegetables are loaded with sugars. Forget having any sweet or regular potatoes. Even carrots have high carb content. You want to fill your plate with broccoli, cauliflower, spinach, and lettuce. However, you still must consider that these foods have carbs. You can easily max out your daily limit just by having a small side salad.
5. Too Many Cheat Days
Many people love the thought of doing the keto diet for weight loss, but they can’t seem to stay on track. Do you have too many cheat days? Everyone is going to cheat occasionally, and you’re only human. The problem is that when you take a day off, you often consume more calories than you should. You feel deprived, and you try to make up for lost time. All the progress you made that week gets erased by a binge session with your favorite high carb goodies.
6. You Need To Eat More Fat
It sounds like an oxymoron to say that you need to eat more fat to lose weight. However, on the keto diet, that is precisely what you must do. The body normally gets fuel from carbohydrates. Since the body is lacking on sugars to give it the proper fuel, then it must burn fat instead. Fat burns fat. It sounds weird, but it’s scientifically proven. You need to be eating about 80 percent fat each day, and that’s a tall order for anyone.
7. You’re Not In Ketosis
The keto diet gets its name from ketosis, which is the state when the body is burning fat for fuel. You may be following the diet as closely as you can and eating what you should, but your body may not be in ketosis. While the average person can go into this ultra-fast burning state at about 20 carbs per day, some people can eat up to 50 and still be burning fat.
The truth is that this diet requires a lot of math and body analysis to ensure that the carbs and macronutrients are in balance. Even then, your body may or may not cooperate. The only way to tell for sure if you are burning fat is through a breathalyzer or urine strip. These test will be able to see if the body is passing ketones.
The keto diet is a great way to lose weight for those who are incredibly disciplined. If you can journal your foods and keep track of your macros and carbs, then it may be a good option. However, your body still may not cooperate, and if you don’t go into ketosis, then this diet won’t do you any good.