Keto Diet: Why It May Not Work For You

The ketogenic, or keto, diet is a low-carb, high-fat, and adequate-protein eating pattern that has gained popularity among people looking to lose weight and improve their health. While some people experience success on the keto diet, others may find that it doesn't work for them. This could be due to various reasons, such as not achieving ketosis, eating too much protein, consuming too many acceptable carbs, not counting calories, constant snacking, lack of exercise, underlying medical conditions, or individual variations in metabolic responses.

Additionally, the keto diet may not be suitable for everyone, and some people may experience side effects or find it challenging to maintain. It is important to consult a healthcare professional before starting any new diet, especially if you have a medical condition or are taking medication. They can provide personalized advice and help troubleshoot potential issues.

Not achieving ketosis

The keto diet is a low-carb, high-fat diet that can be an effective weight loss tool. However, if you're not achieving ketosis, you may not be reaping the benefits of the keto diet. Ketosis is a metabolic state in which your body burns fat for energy instead of glucose. To reach ketosis, you need to drastically reduce your carbohydrate intake. Here are some reasons why you may not be achieving ketosis:

Not reducing carbohydrate intake enough

The most important factor in entering ketosis is reducing your carb consumption. Generally, you should limit your net carb intake to 50 grams or fewer per day, but this may vary depending on your activity levels and other factors. Make sure you're tracking your carb intake and choosing high-quality, minimally processed carbs.

Not being physically active enough

Increasing your physical activity can help you get into and stay in ketosis. Exercise depletes your body's glycogen stores, which are normally replenished when you eat carbs. By minimising your carb intake, your glycogen stores remain low, and your liver produces more ketones for energy.

Not consuming enough healthy fats

On a ketogenic diet, it's important to replace the lost carbohydrates with an increase in healthy fats. Consuming plenty of healthy fats can boost your ketone levels and help you reach ketosis. Healthy fats include fatty fish, olive oil, avocado oil, and coconut oil.

Not testing ketone levels

It can be helpful to test your ketone levels to ensure you're achieving ketosis. You can test ketone levels in your breath, urine, and blood. Testing can help you track your progress and make adjustments to your diet as needed.

Not managing stress and sleep

Chronic stress and lack of sleep can negatively impact weight loss and your ability to achieve ketosis. When your body is stressed, it produces a hormone called cortisol, which can encourage your body to store fat. Additionally, those who are chronically stressed often don't get enough sleep, which can also lead to weight gain.

Eating too much protein

While controlling your carb intake is essential on keto, monitoring your protein intake is not as crucial. Eating high-fat and high-protein foods will not affect your ketone levels. This is because carbs are the only macronutrient that can seriously interfere with ketosis.

Your body needs glucose to survive, and it will get this through a process called gluconeogenesis (GNG). GNG is a metabolic pathway that allows your liver and kidneys to make glucose from non-carbohydrate sources, such as protein. This process is vital for survival and makes ketosis possible in the first place.

GNG is a stable process, and it's not easy to increase it even with extra protein. Studies have shown that GNG production doesn't increase with extra amino acids. Eating too much protein may decrease your ketone levels as protein has a moderate insulin-stimulating effect, and insulin increases can inhibit ketone production. However, this is not something to be overly concerned about.

If you're aiming to lose weight, increasing your protein consumption is a great way to approach your keto diet plan. Protein is more satiating than fat, and it is very nutrient-dense. Additionally, people tend to overeat when protein is low.

To summarise, while it's important to monitor your protein intake, eating too much will not kick you out of ketosis. If you're concerned about consuming too much protein, focus on long-term lean tissue growth and overall body composition rather than continually tracking your ketone levels.

Eating inflammatory foods

If you're following a keto diet and not seeing results, there are several factors that may be at play. One important consideration is the types of foods you're consuming. Eating inflammatory foods can undermine your efforts and impact your overall health.

Inflammatory foods are typically highly processed and contain added sugars, saturated fats, and/or trans fats. Here are some common inflammatory foods that you may want to limit or avoid:

Refined Carbohydrates:

Refined carbs have had their fibre removed, which can contribute to excess body fat and metabolic issues, leading to inflammation. This includes white bread, white rice, pastries, and sugary breakfast cereals.

Red and Processed Meats:

These include bacon, hot dogs, burgers, steaks, sausages, and cured meats. They are higher in saturated fats and can lead to weight gain, which is a risk factor for inflammation. Additionally, cooking meats at high temperatures can produce compounds that trigger inflammation.

Fried Foods:

When foods are fried, they absorb fat, increasing their calorie content. Fried foods are often cooked in vegetable oils high in omega-6 fatty acids, which, when consumed in excess, can contribute to inflammation.

Sugar-Sweetened Foods and Beverages:

A high intake of sugar can impair immune function and lead to chronic inflammation. This includes sweetened fruit and coffee drinks, desserts, sugary snacks, and sugar-sweetened beverages like sodas.

Alcohol:

Excess alcohol intake can cause cell damage and disrupt your body's immune response, leading to chronic inflammation.

The Impact of Inflammatory Foods:

Consuming these inflammatory foods can have negative health consequences. Chronic inflammation is linked to various diseases, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's. It can also increase your risk of metabolic disorders and cardiovascular disease.

Anti-Inflammatory Alternatives:

To reduce inflammation and improve your health, it's essential to limit inflammatory foods and opt for anti-inflammatory alternatives. Aim for a diet rich in the following:

Green Leafy Vegetables:

Incorporate plenty of spinach, kale, collards, and other leafy greens into your meals. They are high in natural antioxidants and polyphenols, which have anti-inflammatory effects.

Nuts:

Nuts like almonds and walnuts provide essential fatty acids and have been associated with reduced markers of inflammation. They are a healthy addition to your diet.

Fatty Fish:

Salmon, mackerel, tuna, and sardines are excellent sources of omega-3 fatty acids, which help maintain a balanced ratio of omega-6 to omega-3 fats, reducing inflammation.

Fruits:

Fruits such as strawberries, blueberries, cherries, and oranges are packed with natural antioxidants and polyphenols, offering protection against inflammation.

Healthy Oils:

Olive oil and other healthy oils provide beneficial fats and help balance your omega-3 to omega-6 ratio, contributing to reduced inflammation.

By making conscious food choices and limiting inflammatory options, you can support your health and create a more favourable environment for achieving your keto goals.

Not exercising enough

Exercise is an important part of staying healthy and can be especially important when following a keto diet. This is because the keto diet involves eating high-fat foods, which are calorie-dense. Therefore, burning calories through exercise can help a person reach their desired weight.

Lack of physical activity can negatively impact weight loss, even when following the keto diet. This is because creating a calorie deficit is critical to losing weight. This can be achieved by either reducing the number of calories consumed or by expending more calories through increased physical activity.

Exercise also provides numerous health benefits, such as lowering the risk of chronic conditions like heart disease, diabetes, depression, anxiety, and obesity. It can also help build muscle, which can boost metabolism and increase the number of calories burned at rest.

To incorporate more physical activity into your lifestyle, it is recommended to create a workout schedule and stick to it. Aim for three to four days a week and choose a time that is most convenient for your schedule. To stay motivated, you can try storing a gym bag in your car for after work or laying out your exercise clothes before bed for early morning workouts.

Eating too many acceptable carbs

One of the most common reasons people don't lose weight on the keto diet is that they're consuming too many carbs. Even if you're tracking your carb intake, it's easy to go over your limit without realising it. Carbs are everywhere, and it's not possible to avoid them altogether.

To reach the state of ketosis, your carbohydrate intake must be drastically reduced. Only around 5% to 10% of your total calories should come from carbs. This is a stark contrast to the standard dietary recommendation that 45% to 65% of calories come from carbs.

To help reach your intake goals, consider tracking your macronutrients through an app like MyFitnessPal. This can help you learn how many servings of carbs you're allowed per day based on your calorie needs.

Types of Acceptable Carbs

Not all carbs are created equal. When following a keto diet, it's important to choose high-quality, minimally processed carbs. This includes low-carb vegetables, such as leafy greens, and small amounts of berries.

Net Carbs

To calculate your net carbs, subtract fibre, sugar alcohols, and other non-digestible carbs from the total amount. These are the carbs to watch on a ketogenic diet.

Blood Sugar

Avoid spiking your blood sugar with the carbs you eat. High blood glucose will kick you out of ketosis and slow down your fat loss.

Individual Variation

It's important to note that the amount of carbs you can tolerate while staying in a state of ketosis varies from person to person. Factors that can affect how your body uses carbs include the types of carbs you eat, your overall lifestyle, and your metabolic history.

If you're eating too many acceptable carbs, try reducing your carb intake further and choosing lower-carb options, such as leafy green vegetables, to help you reach and maintain ketosis.

Frequently asked questions