Keto Weight Loss Stalled: What's The Reason?

The ketogenic, or keto, diet is a low-carb, high-fat way of eating that has been adopted by many looking to lose weight and improve health. While the keto diet can be an effective weight loss tool, there are various reasons why some people may fail to see the results they desire.

Firstly, it is important to ensure that you are actually in ketosis, the metabolic state in which your body burns fat for energy instead of glucose. This can be achieved by drastically reducing your carbohydrate intake to between 20 and 50 grams per day. However, even if you are in ketosis, other factors can impact your weight loss. For example, consuming too many calories, even if they are from keto-friendly foods, can hinder your weight loss. Similarly, eating too much protein can kick you out of ketosis, as excess protein is converted to sugar by the body.

Other reasons for a lack of weight loss on the keto diet include snacking too often, not exercising enough, high stress levels, and not getting enough sleep. Additionally, underlying medical conditions or taking certain medications can also contribute to weight gain or prevent weight loss.

If you are not losing weight on the keto diet, it is important to assess your diet, lifestyle, and any potential health issues that may be impacting your progress.

You're eating too many calories

Even when following a keto diet, it's still possible to consume too many calories. This is because the keto diet is based on the principle of achieving and maintaining a state of ketosis, which is when your body burns fat for energy instead of carbohydrates. However, if you're eating too many calories, you may not be creating a significant enough calorie deficit to promote weight loss.

One of the benefits of a keto diet is that it can help reduce hunger and increase feelings of fullness, which can lead to a

You're not eating enough calories

If you're not losing weight on the keto diet, it could be because you're not eating enough calories. The keto diet might take away your appetite, especially when you first start it. This is because ketones can help take away hunger, but this effect can wear off over time.

When you're not eating enough calories, your body can go into starvation mode, slowing down your metabolism and hindering your weight-loss efforts. This lack of appetite should go away within a few weeks. If you've been on the keto diet for a while and you're still not feeling hungry, it might be time to switch diets or talk to a dietitian about modifying your keto diet.

To estimate how many calories your body needs to lose one pound per week, use a food calculator. Stick within the range it gives you. To reach your macronutrient goals, eat high-quality keto fats like MCT oil and avocados, as well as grass-fed butter and ghee, grass-fed meats and eggs from pasture-raised chickens.

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%.

Carbs can be tricky to track as they can be hidden in vegetables, sauces, and dressings. To ensure you're not consuming too many carbs, use a macronutrient tracker that helps you monitor your net carbs. Net carbs are calculated as total carbs minus fibre and sugar alcohols. Strict keto diets generally recommend no more than 20 to 50 grams of net carbs per day, but this can vary from person to person.

To help reach your intake goals, consider tracking your macronutrients through an app. This can assist you in learning how many servings of carbs you're allowed per day based on your calorie needs. Filling up on low-carb vegetables like leafy greens, cucumbers, asparagus, and zucchini is also a good strategy. Be mindful of higher-carb veggies like broccoli, Brussels sprouts, cabbage, and cauliflower, and reserve keto-friendly fruits like berries for the occasional dessert.

Another common mistake is misjudging your total carbohydrate intake. It can be challenging to determine exactly how much food equals 20 to 50 net carbs per day. Carbs can be found in unexpected foods such as cruciferous vegetables, green beans, dairy, and nuts. Double-checking the carb counts on processed foods and snacking on keto-friendly options can help you stay within your daily carb limit.

Until you become more familiar with identifying carb content in foods, using an app like MyFitnessPal can be extremely helpful. These apps allow you to see the carb content of various foods and keep track of your daily macros.

You're eating too much protein

Eating too much protein can hinder your body's ability to enter ketosis, which is crucial for weight loss on the keto diet. Here's why:

Gluconeogenesis

When you consume excess protein, your body can convert it into sugar (glucose) through a process called gluconeogenesis. This means that instead of burning fat for energy, your body prioritises burning glucose, preventing you from achieving ketosis.

Macronutrient Balance

On the keto diet, it's important to maintain a balance of macronutrients, with a typical breakdown being 70-80% fat, 10-20% protein, and 5-10% carbs. Eating too much protein can disrupt this balance, making it harder to stay within the recommended range for carbs and fats.

Ketone Levels

Excess protein intake can adversely affect your ketone levels. Ketones are produced by the liver when your body is in ketosis, supplying energy to your brain and body. By keeping your protein intake moderate, you ensure that your body relies more on burning fat for energy, which is the desired state when following the keto diet.

Recommended Intake

On the keto diet, protein should make up about 10-20% of your daily calories. For a 2,000-calorie diet, this translates to around 75 grams of protein per day. It's important to calculate your protein needs carefully and not exceed this recommended range to stay on track with your weight loss goals.

Complete Proteins

To achieve keto weight loss, focus on consuming moderate amounts of complete proteins. Meat, fish, and eggs are examples of complete protein sources, providing all nine essential amino acids. While it's not necessary to stress over the amount of incomplete protein you're consuming, a diverse array of protein-rich foods will ensure you get enough essential amino acids.

You're eating too many sugar alcohols

Sugar alcohols are a great way to add sweetness to your food without increasing your net carbohydrate intake. However, not all sugar alcohols are created equal. For instance, maltitol is a sugar alcohol that has a low glycemic index but can still affect your blood sugar levels. Consuming too much of it may prevent you from entering the state of ketosis, which is essential for burning fat and losing weight on a keto diet.

To ensure you're not consuming too many sugar alcohols, it's important to carefully read the labels of any processed or packaged foods you're eating. Even foods that are marketed as "keto-friendly" or "low-carb" may contain sugar alcohols that can impact your blood sugar. Additionally, be mindful of your total carbohydrate intake, as carbs can be hidden in dairy, nuts, vegetables, sauces, and dressings.

Consider using a macronutrient tracker to monitor your net carb intake. This can help you keep track of not only your carb consumption but also your sugar alcohol intake. By being mindful of your sugar alcohol consumption and choosing the right types, you can maximise your chances of success on a keto diet.

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