Keto Diet: My Personal Experience And Results

The keto diet is a low-carb, high-fat eating plan that has gained popularity for its ability to promote weight loss and improve health. However, like any diet, keto doesn't work for everyone, and there are several reasons why it might stop working for you. One common issue is that people consume too many carbs, preventing them from reaching and maintaining ketosis, the metabolic state where the body burns fat for energy instead of glucose. Additionally, not eating nutritious, whole foods and relying too much on processed keto-friendly foods can hinder weight loss. It's also important to be mindful of overall calorie intake, as it's possible to consume too many calories on a keto diet, especially from high-calorie foods like avocados, olive oil, and nuts. Other factors that can impact the effectiveness of the keto diet include stress, lack of sleep, underlying medical conditions, and not getting enough exercise.

You're eating too many calories

If you're eating too many calories, you're not going to lose weight on the keto diet. This is because, to lose weight, you need to create a calorie deficit, which means eating fewer calories than you burn. While it's true that the keto diet can lead to a calorie deficit because it's so filling, it's still possible to overeat on this diet. Many keto-friendly foods are high in calories, and it's easy to eat too much of them. For example, half a cup of almonds contains over 400 calories.

To avoid eating too many calories, pay attention to portion sizes and be mindful of how much you're snacking throughout the day. You can also try increasing your physical activity levels to burn more calories.

It's a good idea to track your calorie intake using a fitness tracker or app. This will help you see exactly how many calories you're consuming and make it easier to stay within a healthy range for weight loss. Remember, the key to weight loss is creating a calorie deficit, so make sure you're burning more calories than you're consuming.

In addition to watching your calorie intake, it's important to make sure you're getting enough physical activity. Exercise helps you burn calories and can boost your metabolism, making it easier to lose weight. It's also important for your overall health and can lower your risk of chronic diseases.

If you're struggling to lose weight on the keto diet, it may be because you're eating too many calories. Make sure you're tracking your calorie intake and getting enough physical activity to create a calorie deficit and promote weight loss.

You're eating too many carbs

One of the main reasons the keto diet may not be working for you is that you're consuming too many carbs. The keto diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis, where it burns fat for energy instead of glucose. To reach and maintain ketosis, you need to drastically reduce your carbohydrate intake.

On the keto diet, it is recommended to limit your carb intake to 30-50 grams per day, which is significantly lower than the standard dietary recommendation of 45-65% of calories from carbs. This can be challenging to adjust to, but it is necessary to achieve ketosis.

Even if you feel like you have reduced your carb intake, you may still be consuming enough carbs for your body to produce energy from glucose, which can slow down your progress. To ensure you are in ketosis, you can use home testing kits that check for ketones in your urine or breath.

To help you stay within the recommended carb range, consider tracking your macronutrients using an app like MyFitnessPal. This will help you learn how many servings of carbs you should have each day based on your calorie needs. Remember, achieving ketosis is crucial for the keto diet to be effective for weight loss.

In addition to limiting carbs, it is important to make sure you are still consuming enough healthy fats and nutrients. Stick to unprocessed, whole foods like full-fat dairy, eggs, fish, meat, poultry, and healthy fats like avocado and olive oil. Also, include non-starchy vegetables like greens, broccoli, peppers, and mushrooms to add nutrients and fiber to your diet.

You're not eating nutritious foods

Even if you're on the keto diet, it's still important to eat nutritious, whole foods. Relying on processed foods can hinder your weight loss efforts, even if they're keto-friendly.

What to Avoid

• Snack bars
• Keto desserts
• Packaged foods
• Hot dogs
• Fast food

These foods are typically nutrient-poor, meaning they're high in calories but low in vitamins, minerals, and antioxidants.

What to Eat

• Full-fat dairy products
• Eggs
• Fish
• Pastured meats
• Poultry
• Healthy fats like avocado and olive oil
• Non-starchy vegetables like greens, broccoli, peppers, and mushrooms

These foods are nutrient-dense and will help you feel full.

Portion Sizes

Even if you're eating nutritious foods, it's important to watch your portion sizes. For example, half a cup of almonds contains more than 400 calories. So, while nuts are a great source of healthy fats, be sure to measure out an appropriate portion.

Calorie Intake

In addition to eating nutritious foods, it's important to create a calorie deficit. This means eating fewer calories than you burn. Even on a keto diet, it's possible to overeat and not create this deficit.

Macronutrient Ratio

To stay in ketosis, it's important to get most of your calories from fat. Aim for fat to make up about 55-60% of your calorie intake. This leaves little room for protein, which should be less than 35% of your diet.

You have an undiagnosed medical issue

If you're doing everything right and still not losing weight on the keto diet, it's a good idea to rule out any undiagnosed medical issues that may be preventing weight loss. Here are some possible underlying medical conditions to consider:

Hypothyroidism

Hypothyroidism is a condition in which the thyroid gland does not produce enough thyroid hormones. This can lead to symptoms such as weight gain, fatigue, constipation, depression, and sensitivity to cold. A simple blood test can help diagnose this condition.

Polycystic Ovarian Syndrome (PCOS)

PCOS is a hormonal disorder that affects women and is characterized by symptoms such as irregular periods, excess androgen (male hormone) levels, and polycystic ovaries. It can also lead to weight gain and difficulty losing weight. Treatment options include medication and lifestyle changes.

Cushing's Syndrome

Cushing's syndrome is a rare condition caused by prolonged exposure to high levels of the hormone cortisol. It can lead to weight gain, particularly in the upper body and face, as well as other symptoms such as thin skin, easy bruising, and stretch marks. Treatment options include medication and surgery.

Depression

Depression is a mental health disorder that can affect a person's mood, energy levels, and appetite. It is often associated with weight changes, including weight gain or loss. Treating depression may involve a combination of therapy, medication, and lifestyle changes.

Hyperinsulinemia (High Insulin Levels)

Hyperinsulinemia refers to high levels of insulin in the blood, which can be caused by conditions such as type 2 diabetes, obesity, or certain medications. It can lead to weight gain and difficulty losing weight. Treatment options depend on the underlying cause and may include medication and lifestyle changes.

If you suspect that any of these conditions may be affecting your weight loss efforts, it is important to consult a doctor. They can perform the necessary tests to diagnose any underlying medical issues and provide appropriate treatment options. Remember, it's always a good idea to rule out any potential health concerns before continuing or adjusting your diet.

You're stressed and not getting enough sleep

Stress and a lack of sleep can negatively impact your weight loss journey. When your body is stressed, it produces a hormone called cortisol, which encourages your body to store fat, especially in the belly area.

Additionally, those who are stressed often experience sleep deprivation, which has also been linked to weight gain. Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones, such as leptin and ghrelin, increasing your appetite.

Chronic stress may also cause you to crave comfort foods, which can add extra calories to your diet. Not getting enough sleep produces ghrelin, the hormone that makes you feel hungry, and it also inhibits insulin function and elevates stress hormones in the body.

• Try techniques like meditation or yoga to reduce stress and improve sleep.
• Spend less time on electronic devices, especially before bed.
• Exercise regularly, but avoid doing it close to bedtime.
• Stick to a consistent sleep schedule.
• Avoid caffeine close to bedtime.

Frequently asked questions