Keto Diet: Does It Work For Everyone?

The keto diet is a popular choice for people looking to lose weight. It is a low-carb, high-fat diet that forces the body to use fat as its main source of energy instead of glucose. While the keto diet can lead to weight loss, it is not suitable for everyone and there are several reasons why some people may not lose weight on this diet. Firstly, some people may not be achieving ketosis, a metabolic state where the body burns fat for energy instead of glucose. This can be due to consuming too many carbs or too much protein. Additionally, not properly counting calories, constant snacking, lack of exercise, stress, underlying medical conditions, and not getting enough sleep can also hinder weight loss on the keto diet. It is important to consult a doctor or dietitian before starting the keto diet to ensure it is safe and suitable for your individual needs.

Not achieving ketosis

Not cutting back enough on carbs

The most important factor in entering ketosis is eating a very low-carb diet. Carbohydrates should represent only 5-10% of your daily calorie intake on the keto diet, which equates to between 20 and 50 grams of carbs per day on a 2000-calorie diet. Even if you feel like you've reduced your carb intake, you might still be eating enough carbs for your body to produce energy from glucose, which can slow down the rate of fat burning.

Not counting calories

Even if you are in ketosis, consuming too many calories can lead to weight gain. It's important to track your calorie intake and ensure you are in a calorie deficit, which means burning more calories than you consume. This can be achieved by reducing your calorie intake, increasing your physical activity, or a combination of both.

Eating too much protein

A common misconception is that a low-carb, high-protein diet is the same as a keto diet. However, this type of diet is unlikely to cause ketosis because the body can break down excess proteins into amino acids and convert them into types of sugar. On the keto diet, fat should make up 55-60% of your calorie intake, leaving little room for protein. If protein makes up more than 35% of your diet, you may not go into ketosis.

Eating too many acceptable carbs

On the keto diet, some types of carbohydrates are considered acceptable, such as nuts and dairy. However, these foods still contain carbohydrates, and eating too many of them can prevent you from achieving and maintaining ketosis.

Not testing for ketosis

Home testing can be a helpful way to ensure that you are entering ketosis. You can purchase home testing kits that contain test strips to check for ketones in your urine or breath. A positive result indicates that your body is in ketosis.

Eating too much protein

While the keto diet is known for being low-carb and high-fat, it's important to remember that it's also a moderate-protein diet. Eating too much protein can interfere with your body's ability to burn fat and produce ketones, which is essential for achieving ketosis and losing weight on the keto diet.

On average, about 20% of your daily calories should come from protein on the keto diet. This amounts to about 1 gram of protein per kilogram of body weight, or somewhere between 60 and 120 grams of protein per day, depending on your size. However, individual protein needs may vary, so it's recommended to work with a dietitian to determine your ideal protein intake before starting the keto diet.

Why Too Much Protein Can Be a Problem on Keto

When you eat more protein than your body needs, your body can convert the excess protein into glucose (blood sugar). This process, called gluconeogenesis, occurs because glucose is an easier source of fuel for the body to access than fats. As a result, your body may opt to produce and use glucose instead of breaking down fat into ketones, preventing you from entering ketosis.

Signs You're Eating Too Much Protein on Keto

• Ammonia Breath: Ammonia is produced when the body digests and breaks down protein. Ingesting large amounts of protein can lead to ammonia production, resulting in breath that smells like ammonia or Windex.
• Flu-Like Symptoms: When too much protein shifts your body out of ketosis, you may experience symptoms similar to the 'keto flu,' including low energy, irritability, headaches, muscle cramps, and digestive issues. These symptoms may recur as your body alternates between burning sugar and burning fat.

How to Get Your Protein Intake Under Control on Keto

If you suspect you're eating too much protein on the keto diet, start by tracking your food intake using an app for a few days. If protein makes up more than 20% of your daily calories, adjust your meals and snacks to reduce your protein intake. Additionally, consider testing your ketone levels using at-home strips to ensure you're in the optimal ketosis range.

Eating too many acceptable carbs

Even if you're eating "acceptable carbs" on the keto diet, consuming too many of them can prevent you from achieving and maintaining ketosis. This is because these foods still contain carbohydrates, and if you eat too many of them, your body may still be using glucose for energy instead of entering ketosis and burning fat.

On the keto diet, several types of carbohydrates are considered acceptable, including nuts, dairy, and sugar alcohols. While these foods are typically high in fat and nutrient-dense, making them a great addition to a keto diet, they should be consumed in moderation.

For example, nuts are a great source of healthy fats and protein, but they also contain carbohydrates. If you're eating a lot of nuts throughout the day, you may be consuming too many carbs and preventing your body from entering ketosis. The same goes for dairy products, which are high in protein and calcium but also contain carbohydrates.

Sugar alcohols, such as maltitol, are often used as sweeteners in keto-friendly foods and beverages. While they don't raise blood sugar levels as much as regular sugar, consuming too much can still affect your blood sugar levels and prevent you from entering ketosis.

To avoid eating too many acceptable carbs, it's important to track your macronutrients and stay within the recommended range of 20 to 50 grams of carbs per day, or even less for some people. This may mean reducing your portion sizes or choosing lower-carb options within the acceptable carbs category. For example, instead of snacking on nuts throughout the day, you could measure out a single serving to enjoy as a treat.

Additionally, be mindful of hidden carbs in dairy products, especially milk and yogurt, and opt for full-fat varieties, which tend to be lower in carbs. When it comes to sugar alcohols, read labels carefully and be aware of how much you're consuming, as even these low-carb sweeteners can affect your blood sugar and ketosis if overconsumed.

By being mindful of your intake of acceptable carbs, you can help ensure that you're staying within the recommended carb range for ketosis and maximizing the potential for weight loss on the keto diet.

Not counting calories

Counting calories is not necessary to adhere to a ketogenic diet. The keto diet is a low-carb, high-fat, and moderately high-protein diet that puts your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. The typical balance in a keto diet is 70-80% fat, 10-20% protein, and 5-10% carbohydrates.

Calorie counting is not a must on a low-carb diet like keto because the focus is usually on the type of food (high in fat, low in carbs) rather than the quantity. Most people who switch to keto see quick weight loss results at first. However, after a while, your results may slow down. If you're not seeing the desired weight loss, you may need to be mindful of your caloric intake.

The keto diet itself has a satiating effect that leads to decreased hunger. Additionally, ketosis suppresses the appetite, so people naturally consume less when following a keto diet. However, it is still possible to consume too many calories on a ketogenic diet by eating large portions or snacking on high-calorie foods throughout the day.

If you are not seeing the weight loss results you want on the keto diet, you may want to examine your snacking habits, stress levels, sleep quality, activity level, and alcohol intake.

Constant snacking

• Choose Lower-Calorie Options: If you find yourself snacking multiple times a day, opt for lower-calorie snacks. Instead of reaching for nuts or cheese, try snacking on non-starchy vegetables like celery, cucumber, or cherry tomatoes. These foods will fill you up without the extra calories.
• Increase Meal Portions: If you're constantly feeling hungry between meals, consider increasing the portion sizes of your main meals. Keto meals are typically very satiating due to the high fat and protein content, so you may find that larger meals help curb your snacking habits.
• Opt for Nutritious Whole Foods: When choosing keto snacks, prioritise nutritious whole foods over processed options. Go for snacks like mini frittatas, avocado egg salad, or veggie sticks with guacamole. These options provide essential nutrients and healthy fats while keeping your calorie intake in check.
• Practice Mindful Snacking: Be mindful of your snacking habits and try to identify any triggers that lead to constant snacking. Are you snacking out of boredom, stress, or habit? Finding healthier ways to manage these triggers can help reduce your snacking frequency.
• Plan Your Snacks: If you know you'll need a snack to get through the day, plan ahead. Prepare healthy keto snacks in advance, such as keto granola bars, mini frittatas, or avocado chips. That way, you'll be less likely to reach for less healthy options.
• Stay Hydrated: Sometimes, thirst can be mistaken for hunger. Make sure you're drinking plenty of water throughout the day to stay hydrated and reduce the urge to constantly snack.

Remember, the key to weight loss is creating a calorie deficit. While the keto diet can be an effective tool, constant snacking can hinder your progress. By making mindful choices and prioritising nutritious, lower-calorie options, you can better manage your snacking habits and improve your chances of weight loss success on the keto diet.

Frequently asked questions