Keto Weight Loss: Signs You're On The Right Track

The ketogenic, or keto, diet is a low-carb, high-fat, moderate-protein diet that has been adopted by many looking to lose weight and improve health. The diet typically involves reducing daily carbohydrate intake to 20-50 grams to reach a state of ketosis, where the body burns fat for energy instead of glucose. While the keto diet can lead to weight loss, there are several factors that can hinder progress, such as consuming too many carbs or calories, not getting enough sleep, or underlying medical conditions. To maximize weight loss on a ketogenic diet, it is important to get adequate sleep, reduce stress, increase physical activity, and consume nutritious, low-carb, whole foods.

You're eating too many carbs

One of the main reasons people don't lose weight on the ketogenic diet is that they're consuming too many carbs. To reach the state of ketosis, where your body burns fat for energy instead of glucose, you need to drastically reduce your carbohydrate intake. This means that only around 5% to 10% of your total calories should come from carbs, which is a stark contrast to the standard recommendation of 45% to 65%.

On the keto diet, you should limit your daily carb intake to fewer than 20 to 50 grams, depending on your body size. A single banana, for example, has about 20 grams of net carbs, which is already 40% of the maximum daily allowance. Even lower-carb foods can quickly add up, so it's crucial to be vigilant about your carb intake and consider tracking your macros using an app. Hidden sugars in sauces, dressings, and even foods marketed as 'low-carb' can unknowingly push you over your limit.

To help reach your intake goals, you can use an app like MyFitnessPal to track your macronutrients. This can help you learn how many servings of carbs you're allowed per day based on your calorie needs. Additionally, always check food labels for hidden sugars and choose low-carb vegetables, such as leafy greens, cucumbers, asparagus, and zucchini, to fill up on.

Remember that getting into ketosis can take anywhere from two to seven days, and it's important to allow your body time to adjust. Testing your ketone levels with urine strips, breath analyzers, or blood ketone meters can help you ensure you're on the right track.

You're not eating nutritious foods

The ketogenic diet is a low-carb, high-fat diet that has been adopted by many looking to lose weight and improve health. However, to reap the benefits of the keto diet, it must be implemented correctly. No matter what dietary plan you follow, the key to healthy weight loss is to consume nutritious, whole foods.

You're consuming processed foods

Relying on processed foods can put a dent in your weight loss even if they're keto-friendly. Adding in foods like snack bars, keto desserts, and other packaged foods between meals can derail your weight loss efforts with the extra calories they provide. Eating too many convenience-type foods like hot dogs and fast food when you're on the run can also slow weight loss. These foods are nutrient-poor, meaning they're high in calories but low in vitamins, minerals, and antioxidants.

You're not eating whole foods

To optimize your nutrient intake while losing weight on the keto diet, stick to unprocessed, whole foods. For example, full-fat dairy products, eggs, fish, pastured meats, poultry, and healthy fats like avocado and olive oil are all great choices. Be sure to add non-starchy vegetables like greens, broccoli, peppers, and mushrooms to dishes to add nutrients and fiber.

You're not being mindful of your portions

Paying attention to portion size can help create the calorie deficit needed to lose weight. Because many keto-friendly foods, including avocados, olive oil, full-fat dairy, and nuts, are high in calories, it's important not to overdo it. Most people feel more satisfied after eating ketogenic meals and snacks due to the filling effects of fat and protein. However, it's entirely possible to consume too many calories on a ketogenic diet by eating portions that are too large or by snacking on high-calorie foods throughout the day.

You're consuming too many calories

Even though the ketogenic diet has been proven to aid weight loss, it is still necessary to maintain a calorie deficit to lose weight. This is because, for you to lose weight, you must burn more calories than you consume so that your body resorts to your fat reserves for energy.

One way you might lose sight of your calorie intake is by overindulging in high-fat foods such as mayonnaise since they are keto-friendly. Calorie tracking, while not always necessary, can be useful in helping you stay within your calorie needs. You may also benefit from calculating your calorie needs and how much you need to cut back to meet your weight loss goals.

• Calculate your calorie needs and how much you need to cut back to meet your weight loss goals.
• Calorie tracking can be useful in helping you stay within your calorie needs.
• Be mindful of high-calorie snacks such as nuts, nut butter, fat bombs, cheese, and jerky. If you find yourself needing to snack more often, opt for lower-calorie keto-friendly snacks such as cucumbers, celery sticks, and eggs.
• Be wary of alcohol consumption. Certain types of alcohol such as hard liquor, dry wines, and light beer are permitted because they are low in carbs. However, these can still add up in calorie count if you consume them regularly.

You're eating too much protein

If you're eating too much protein on a keto diet, you may not be losing weight. This is because the keto diet is a moderate-protein diet, and if you eat too much protein, your body will convert the excess into glucose for energy. This delays or stops ketosis, as your body will burn this newly formed glucose instead of fat for energy.

To avoid this, make sure you calculate your protein needs carefully. Too much protein and you won't stay in ketosis; too little and you'll lose muscle. As a rule of thumb, about 20% of your daily calories should come from protein.

Complete proteins, which contain all nine essential amino acids, are ideal. Meat, fish and eggs are all complete protein sources.

If you're eating a diverse array of protein-rich foods, you're likely getting enough of the amino acids your body needs. Nuts and vegetables are also packed with essential nutrients, and collagen peptides support healthy skin, bones and joints.

If you're unsure whether you're eating too much protein, try calculating your macros correctly before you start keto. Using a reliable keto calculator app can help ensure you're getting your ratios right, which can set you up for weight loss success.

You're stressed and not getting enough sleep

Chronic stress and a lack of sleep can negatively impact your weight loss efforts on a keto diet. When your body is stressed, it produces a hormone called cortisol, which is also known as the "stress hormone." Elevated levels of cortisol encourage your body to store fat, especially in the belly area. In addition, those who are chronically stressed often suffer from sleep deprivation, which has been linked to weight gain.

Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones, such as leptin and ghrelin, leading to an increased appetite. Furthermore, stress and insufficient sleep can cause an imbalance in your body's sleep-regulating chemicals, such as melatonin and adenosine.

To lower stress and improve sleep, you can try techniques like meditation or yoga, and reduce screen time before bed. Relaxation techniques such as reading, listening to music, stretching, or taking a shower can also help prepare your body for sleep by lowering your heart rate and reducing tension.

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