Keto Not Working? Try These Alternative Diets

The keto diet is a high-fat, low-carb diet that has been growing in popularity over the years. While it has been successful for some, it is not for everyone. If you are one of the people who have tried the keto diet and it did not work for you, there are other diets you can try. Before starting any diet, it is important to consult a healthcare professional. Some alternative diets to the keto diet include the Atkins diet, the Paleo diet, and a low-carb diet.

Try a low-carb diet instead

If the keto diet isn't working for you, you could try a low-carb diet instead. This means consuming fewer carbohydrates and a higher proportion of protein and fat.

A low-carb diet is similar to the keto diet in that it restricts the number of carbohydrates you eat. However, it is less strict than keto, allowing for a moderate amount of protein and a higher proportion of fat.

On a low-carb diet, you can consume anything from 50 grams of carbohydrates per day up to 100 grams. This leaves room for more protein in your diet, which can come from meat, fish, or plant-based sources.

You can still eat many of the same foods as on the keto diet, including meat, fish, avocados, healthy oils, nuts, and low-carb vegetables. However, you may need to cut back on some of the higher-fat options, such as cheese, and include more high-quality, minimally processed carbohydrates.

A low-carb diet can be easier to stick to socially, as it doesn't require you to avoid all carbohydrates. It may also be a better option for those who struggle with the high-fat content of the keto diet, which can be hard to adjust to.

As with the keto diet, it is important to be aware of the risks associated with a low-carb diet. These include nutrient deficiencies, constipation, and fuzzy thinking or mood swings due to a lack of carbohydrates. It is also important to speak to a doctor or dietitian before starting any new diet, especially if you have an underlying medical condition.

Consult a doctor or dietitian

If you're considering trying the keto diet, or you've tried it and it didn't work for you, it's a good idea to consult a doctor or dietitian. They can provide expert advice and guidance on healthy eating and help you plan meals that take into account your individual needs and circumstances. Here are some reasons why consulting a doctor or dietitian can be beneficial:

• Expertise and Personalised Advice: Dietitians are trained professionals who understand how nutrition affects the body. They will work with you to develop a personalised diet plan that meets your specific needs and goals. They can provide advice on food choices, portion sizes, and meal timing to ensure you're getting the proper balance of nutrients.
• Medical Conditions and Safety: If you have a medical condition, it's especially important to consult a doctor or dietitian before starting any new diet, including keto. They can assess your health, consider any medications you're taking, and advise on potential interactions or risks associated with the keto diet. For example, the keto diet is high in saturated fat, which has been linked to an increased risk of heart disease. A dietitian can help you navigate these risks and ensure your diet is safe and appropriate for your health status.
• Nutrient Deficiencies: The keto diet is restrictive and can lead to nutrient deficiencies if not properly managed. Dietitians can help ensure you're getting adequate amounts of essential vitamins, minerals, and fibre. They can also provide guidance on supplementing your diet with things like flax meal, chia seeds, or psyllium husk to prevent deficiencies.
• Sustainability and Lifestyle Factors: Dietitians take into account your lifestyle, preferences, and long-term sustainability when creating a diet plan. They can offer advice on social situations, dining out, and how to incorporate your favourite foods into a healthy diet. This helps ensure that your diet is not only nutritious but also enjoyable and feasible for the long term.
• Weight Loss Plateau: If you've hit a weight loss plateau with keto, a dietitian can help troubleshoot and make adjustments to your diet. They may recommend modifying your calorie intake, adjusting your macronutrient ratios, or trying intermittent fasting alongside your keto diet. They can also provide support and accountability to help you stay on track.
• Individual Differences: Not all diets work for everyone, and it's important to listen to your body. A dietitian can help you navigate the challenges of starting a new diet, assess your progress, and make adjustments as needed. They can also provide alternatives if keto isn't a good fit for you, such as other low-carb diets or an athlete-specific diet.

Remember, dietitians are qualified professionals who can provide tailored advice and support. They work collaboratively with you to develop a diet plan that considers your health, lifestyle, and goals. By consulting a dietitian, you can ensure that your dietary choices are safe, effective, and tailored to your individual needs.

Track your calories

If you're looking for an alternative to the keto diet, tracking your calories is a great way to lose weight. Here's a detailed guide to help you get started:

Determine Your Recommended Caloric Intake

The number of calories you need depends on factors such as gender, age, weight, and activity level. You can use an online calculator to determine your recommended daily caloric intake. If you're trying to lose weight, you'll typically need to eat fewer calories than you burn, creating a calorie deficit.

Plan Your Meals and Count Calories

Start by planning your weekly meals and counting the calories per serving. You can use measuring tools, such as scales or measuring cups, to accurately determine portion sizes. There are also comparison methods, such as using the size of your palm to estimate a serving of protein. Additionally, you can use apps like MyFitnessPal, which has a large food database and allows you to scan barcodes to track store-bought foods.

Be Mindful of Food Quality and Portions

While counting calories is important, it's not the only factor to consider. The quality of the food you eat matters too. Focus on incorporating healthy, nutritious foods into your diet, such as fruits, vegetables, lean proteins, and healthy fats. Also, be mindful of portion sizes, as they have increased over time, and "portion distortion" can hinder weight loss.

Consider Your Fullness Signals

In addition to counting calories, pay attention to your body's fullness signals. Stop eating when you feel satisfied, rather than stuffing yourself until you're uncomfortably full. This can help you maintain a healthy relationship with food and avoid overeating.

Seek Professional Guidance if Needed

If you're unsure about your individual food needs and goals, consider speaking with a healthcare professional, such as a dietitian. They can help you identify any areas where you may be falling short and provide guidance on how to improve your diet and reach your weight loss goals.

Remember, calorie counting is just one tool for weight loss, and it may not work for everyone. It's important to find a sustainable approach to healthy eating and weight management that works for you and your lifestyle.

Try intermittent fasting

If the keto diet isn't working for you, you might want to try intermittent fasting. Intermittent fasting is an eating plan that alternates between fasting and eating on a regular schedule. There are several ways to do this, but they all involve choosing specific time periods to eat and fast.

One way to do this is to eat only during an eight-hour period each day and fast for the remaining 16 hours. This is known as the 16:8 method or the Leangains diet. Another way is to eat only one meal a day, two days a week. This is called the 5:2 diet.

During the fasting periods, you can drink water and zero-calorie beverages such as black coffee and tea. It's important to note that intermittent fasting may not be suitable for everyone. It's best to check with your doctor before starting any new diet, especially if you have a medical condition or are taking medication.

• Stay hydrated: Drink plenty of water and calorie-free drinks throughout the day to ensure you get enough electrolytes, sodium, and potassium chloride.
• Avoid thinking about food: Keep yourself busy on fasting days to avoid fixating on food.
• Rest and relax: Avoid strenuous activities on fasting days, although light exercise such as yoga may be beneficial.
• Make every calorie count: If your chosen plan allows some calories during fasting periods, opt for nutrient-dense foods rich in protein, fibre, and healthy fats. Examples include beans, lentils, eggs, fish, nuts, avocado, and unprocessed meats.
• Eat high-volume, low-calorie foods: Choose filling foods such as popcorn, raw vegetables, and fruits with high water content, like grapes and melon.
• Increase taste without adding calories: Season your meals generously with garlic, herbs, spices, or vinegar. These add flavour without extra calories.
• Choose nutrient-dense foods after fasting: Eating foods rich in fibre, vitamins, and minerals helps keep blood sugar levels steady and prevents nutrient deficiencies. A balanced diet also contributes to weight loss and overall health.

Intermittent fasting can be a useful alternative to the keto diet, but it's important to listen to your body and find an approach that works best for you.

Eat more vegetables

If the keto diet isn't working for you, there are plenty of other options to try. One option is to simply eat more vegetables.

Vegetables are rich in nutrients and antioxidants, which can help fight off disease and are beneficial for weight management due to their low-calorie content. Here are some tips for eating more vegetables:

• Add vegetables to your breakfast: try a veggie-filled omelet, a smoothie bowl with fruit, or a green smoothie.
• Eat more veggie soup: soup is a great way to consume multiple servings of vegetables, and you can add a lot of produce to your soup pot.
• Snack on vegetables: try carrots or cucumbers dipped in hummus, celery with peanut butter, or a small cup of vegetable soup.
• Turn vegetables into noodles: use a spiralizer or vegetable peeler to make noodles out of vegetables like sweet potatoes, zucchini, or beets.
• Make wraps with lettuce: cut down on calories and carbs by using lettuce, cabbage leaves, or chard as a wrap instead of bread.
• Use spaghetti squash for lasagna: replace the noodles in your lasagna with spaghetti squash for a lower-carb, higher-vegetable option.
• Turn your vegetables into chips: try baking thin slices of beets, sweet potatoes, Brussels sprouts, or kale with a little salt for a crunchy snack.
• Veggie-based breakfasts: in addition to omelets and smoothies, try savoury oatmeal with mushrooms and kale.
• Veggie-based lunches: use lettuce wraps or veggie "buns" instead of bread or tortillas, or add extra veggies to tuna salad.
• Veggie-based dinners: make pasta-free zucchini lasagna, cauliflower pizza crust, or veggie casseroles.
• Veggie snacks and sides: add veggies to sauces, make guacamole with veggies, or try cauliflower rice.

Frequently asked questions