Keto Diet: Does It Stop Delivering Results?

The keto diet is a low-carb way of eating that has been adopted by many looking to lose weight and improve health. However, there are several reasons why the keto diet may stop working for some people. One of the main reasons is that they may be consuming too many carbs, preventing them from reaching and maintaining ketosis, a metabolic state where the body burns fat for energy instead of glucose. Additionally, not eating nutritious foods, consuming too many calories, stress, lack of sleep, underlying medical issues, unrealistic weight loss expectations, and lack of physical activity can all contribute to the keto diet's ineffectiveness. It's important to note that weight loss is not linear and there may be fluctuations due to various factors. To maximize weight loss on a ketogenic diet, it is recommended to get adequate sleep, reduce stress, increase physical activity, and consume whole, nutritious, low-carb foods.

Eating too many carbs

To achieve ketosis, it is recommended to reduce carbohydrate intake to between 20 and 50 grams per day, which is a drastic reduction from the standard dietary recommendation of 45-65% of calories coming from carbs. This equates to less than 10% of your total macronutrient (carbs, fat, and protein) intake coming from carbs. Even a slight increase in carb consumption can be enough to prevent ketosis and reduce the rate of fat burned by the body.

It is important to track your carbohydrate intake to ensure you are staying within the recommended range. Hidden carbs can easily slip into your diet, and factors such as the types of carbs you eat, your overall lifestyle, and your metabolic history can affect how your body uses carbs. Using a tracker or app can help you monitor your carb intake and see how different foods affect your body.

In addition to tracking your carb intake, it is also crucial to consider the quality of the carbs you are consuming. Focus on low-carb, nutrient-dense foods such as leafy green vegetables, healthy fats like avocado and olive oil, and high-quality proteins. Avoid processed foods, even if they are keto-friendly, as they can be high in calories and low in nutrients, which can derail your weight loss efforts.

If you find yourself consuming too many carbs, there are a few strategies you can implement to get back on track. First, try to identify and avoid hidden carbs and be mindful of your serving sizes. Second, increase your physical activity to create a calorie deficit and burn off any excess carbs. Finally, be patient and consistent, as it can take a few days for your body to adjust and enter ketosis, and full adaptation may take several weeks.

Not eating nutritious foods

The key to healthy weight loss is to consume nutritious, whole foods. Relying on processed foods can hinder your weight loss journey, even if they are keto-friendly. For example, adding snack bars, keto desserts, and other packaged foods between meals can hinder your weight loss efforts due to their extra calories. Eating too many convenience-type foods like hot dogs and fast food can also slow down weight loss. These foods are often high in calories but low in vitamins, minerals, and antioxidants.

To optimise your nutrient intake while losing weight on the keto diet, stick to unprocessed, whole foods. For instance, full-fat dairy products, eggs, fish, pastured meats, and poultry are all excellent choices. Be sure to add non-starchy vegetables like greens, broccoli, peppers, and mushrooms to dishes to add nutrients and fibre.

It is also important to remember that keto is not a one-size-fits-all prescription. Working with a dietitian is crucial to ensure you're getting essential nutrients while maintaining ketosis.

Consuming too many calories

While on the keto diet, it is essential to understand your calorie needs and make adjustments accordingly. Calorie calculators can help determine your daily calorie requirements, and apps like MyFitnessPal can assist in tracking calorie and carb intake. It is recommended to reduce cheese, oil, and fat intake if you are concerned about consuming too many calories. Additionally, consider cutting out processed foods, as they tend to be high in calories and low in nutrients.

It is worth noting that extremely low-calorie intake should be avoided, as it can lead to nutritional deficiencies and negatively impact metabolism and weight loss. A balanced approach is best, ensuring a moderate calorie deficit while still meeting your body's nutritional needs.

Having an undiagnosed medical issue

If you're doing everything right on the keto diet but still not losing weight, it's worth considering whether you have an underlying medical issue. Several conditions can cause weight gain and make it difficult to lose weight. These include:

• Hypothyroidism
• Polycystic ovarian syndrome (PCOS)
• Cushing's syndrome
• Depression
• Hyperinsulinemia (high insulin levels)

These conditions can be ruled out by your doctor through a series of tests. If you are diagnosed with one of these conditions, don't despair. Proper management, including medication if necessary, and lifestyle and dietary modifications, can help you achieve and maintain a healthy weight.

It's important to consult your doctor if you're experiencing unexpected weight gain or difficulty losing weight. They can help identify any underlying medical issues and provide guidance on the best course of treatment.

Unrealistic weight loss expectations

It is normal to want to see quick results when starting a new diet, but it is important to remember that weight loss varies from person to person. While the keto diet can promote weight loss when followed correctly, it may not be rapid. Small, consistent changes are the key to losing and maintaining weight in a healthy way. Most experts recommend losing 1-3 pounds (0.5-1 kg) per week as the healthy range.

It is important to remember that if you adopt a new workout routine that includes weight lifting, you may gain muscle while losing fat. Although this can lead to slower weight loss, it has many health benefits. It can reduce your risk of heart disease and improve bone health.

Instead of relying solely on the scale, take weekly measurements of your arms, thighs, and midsection to track your progress.

Other Factors Affecting Weight Loss

There are several other factors that can affect weight loss on the keto diet, including:

• Calorie intake: It is important to be mindful of your calorie intake and create a calorie deficit to lose weight. Many keto-friendly foods are high in calories, so it is possible to consume too many calories even while in ketosis.
• Stress and sleep: Research shows that chronic stress and lack of sleep can negatively impact weight loss. Stress can cause the body to produce excess cortisol, a hormone that encourages the storage of fat. Lack of sleep can also increase appetite.
• Physical activity: Incorporating physical activity is vital when trying to lose weight. Exercise helps stimulate fat loss and has numerous other health benefits, including lowering the risk of chronic conditions.
• Medical issues: Certain medical issues, such as hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome, depression, and hyperinsulinemia, can make weight loss more difficult. It is important to consult a doctor to rule out any underlying medical conditions.

Frequently asked questions