Keto Os Not Working: What Am I Doing Wrong?

The ketogenic diet is a popular eating plan that involves eating low-carb, high-fat foods. While some people have found success with keto, it doesn't work for everyone. If you're one of the people who have tried keto but didn't see the results you wanted, there are several reasons why it might not be working for you.

One reason could be that you're not tracking your carbohydrate intake closely enough. Even a small number of hidden carbs can prevent you from reaching a state of ketosis. Additionally, you might be not eating enough calories, which can cause your body to go into starvation mode and hold onto stored body fat.

Another factor could be your insulin levels. The keto diet aims to lower insulin and glucose in the body, but for people with pre-existing low insulin levels or insulin resistance, keto may not be effective for weight loss. The diet can also negatively impact gut health and thyroid function, leading to weight gain and other health issues.

Furthermore, the high-fat content of the keto diet may simply be unappetizing or uncomfortable for some people. Social limitations and negative side effects, such as nausea and constipation, can also make it challenging to stick to the diet.

Lastly, keto may not be the best diet for athletes or individuals whose bodies run better on glucose. Carbohydrates are the primary fuel source for high-intensity exercise, and keto can cause sluggishness or brain fog in some people.

If keto isn't working for you, it's important to listen to your body and consider alternative dietary approaches that better align with your health goals and preferences.

Not tracking carbohydrates

One of the most important rules of keto is to track your carb intake. Although carbs generally make up 5% of your diet on keto, the exact amount of how much you can tolerate and still stay 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
• Your metabolic history

It is a good idea to use a tracker and input what you eat to watch your carb amounts so you can see how you react to different foods. Apps like MyFitnessPal are perfect because you can carry them with you anywhere. This will help you see exactly how many calories and carbs you're eating, which will help you mentally monitor everyday foods.

High blood glucose will kick you out of ketosis and slow down your fat loss very quickly. By tracking your carb intake, you can avoid spiking your blood sugar.

Not eating enough calories

If you are not eating enough calories, your body may go into starvation mode, which can negatively impact your hormones and other bodily functions. This can cause your body to hold on to stored body fat.

When on the keto diet, it is important to remember that your main fuel source is fat. Therefore, if you are not consuming enough calories from fat, you may not be eating enough overall calories.

To ensure you are eating enough calories, it is a good idea to track your calorie intake. This can be done using an app such as MyFitnessPal, which will help you see exactly how many calories and carbs you are consuming.

It is also worth noting that most Americans grew up learning that fat, especially saturated fat, was bad for health. If you still hold this belief, you may struggle to eat enough calories from fat each day.

Not testing blood ketone levels

If you're wondering why your keto diet isn't working, one of the most common reasons is not testing your blood ketone levels. This is important because it allows you to ensure that you are genuinely entering and staying in ketosis after your meals.

There are three ways to test ketone levels: blood testing, urine testing, and breath testing. Blood testing is the most accurate method, as it provides a specific reading at any given time and allows you to see how ketone levels change before and after meals or other activities. With blood testing, you can also test consistently and see exactly how your ketone levels are affected by what you eat and how you exercise.

The optimal ketone range for nutritional ketosis, which is the state in which your body can most effectively use stored fat for energy and boost weight and fat loss, is typically between 0.5 and 3.0 millimoles per liter (mmol/L). Nutritional ketosis is safe for most people and is characterised by blood ketone levels that are higher than normal but not high enough to be considered ketoacidosis, a serious condition where your blood becomes too acidic.

To achieve optimal ketone levels, you must restrict your carb intake. Most people on the keto diet limit their carb intake to less than 50 grams of total carbs or 25 grams of net carbs per day. Once you enter ketosis, your body can produce ketones for energy from either dietary fat or stored body fat.

While testing your ketone levels is not necessary to lose weight on keto, it can be helpful for ensuring that you are in nutritional ketosis and staying within the optimal range. Additionally, for some people, checking their ketone levels can provide motivation to stick to the diet.

Not considering nutrition

While the ketogenic diet is all about eating low-carb and high-fat foods, it is important to remember that this does not mean that nutrition can be thrown out of the window. If you want to get the best results, you must consider the types of foods you are eating. This means opting for high-quality fats and proteins, as well as plenty of vegetables, to ensure your meals are nutrient-dense.

Eat High-Quality Fats

While you may be able to achieve ketosis with low-quality foods, this is not a healthy way to maintain this metabolic state. Conventionally farmed meats, dairy, and animal fats can add to your toxic load, leaving you feeling exhausted. Instead, opt for healthy, high-quality fats, which are essential for proper brain function, hormone creation, and other bodily functions. These include:

• Fatty, grass-fed meats
• Cold-pressed unrefined oils (especially organic coconut oil, MCT oil, olive oil, and avocado oil)
• Wild-caught fish (rich in omega-3s)
• Nuts (ideally organic)
• Whole, organic olives

Include Vegetables

You may be afraid to eat too many vegetables due to their carbohydrate content. However, micronutrients are important for your overall health. Focus on low-carb vegetables, such as leafy greens, and include healthy fats when you eat them to keep the proportion of fat high in your meal. Additionally, steaming your vegetables can help you consume larger amounts, as they will shrink down. You can also try making a fat-centric smoothie that includes vegetables like kale and spinach.

Include Fermented Foods

Fermented foods are another way to support your health and digestion. Try incorporating two to three servings of full-fat yogurt or kefir, and raw pickles (with no added sugar) into your diet.

Fiber

Fiber is important for gut health and regular bowel movements. If you are not eating enough vegetables, you may need to add a fiber source to your diet, such as flax meal, chia seeds, or psyllium husk. These can be easily incorporated into smoothies, keto-friendly oatmeal, and baked goods.

Insulin levels

Insulin is a crucial factor in the body's overall functionality and weight management. The ketogenic diet aims to lower insulin and glucose levels in the body, as insulin is primarily stimulated by carbohydrates and protein.

However, if your insulin levels are already low, or if your body is resistant to insulin and struggles to balance glucose intake, the keto diet may not be effective for weight loss. Studies have shown that the keto diet can worsen insulin metabolism and increase insulin resistance.

For individuals with pre-existing lower insulin levels or insulin resistance, the keto diet may not be the best approach for weight loss or improving overall health. It is important to consider your body's unique relationship with insulin when deciding whether to adopt the keto diet.

Additionally, the keto diet can impact gut health and hormone production, which are also factors in weight management and overall health. The diet's high-fat content can encourage estrogen production, which can suppress thyroid function. An efficiently functioning thyroid is vital for weight loss and overall metabolic processes.

Therefore, if your body is sensitive to hormonal fluctuations or has pre-existing thyroid issues, the keto diet could worsen symptoms and potentially lead to weight gain. It is crucial to consider your body's individual needs and responses when deciding on a diet plan.

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