Under-Carbing Keto: Why It Stalls And How To Fix It

Eating too few carbs can stall keto by preventing the body from reaching ketosis, the metabolic state where the body burns fat instead of carbs. Ketosis is achieved when carb intake is limited to under 50 grams per day, though some sources suggest that 30 grams is a more effective threshold. Eating too few carbs can also lead to insufficient calorie intake, which may cause a weight loss plateau.

Eating too many carbs

However, if you want to get into ketosis, which is essential for a ketogenic diet, then this level of intake may be too high. Most people will need to go under 50 grams per day to reach ketosis. This doesn't leave you with many carb options, except vegetables and small amounts of berries.

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

If you want to get into ketosis and reap the full metabolic benefits of low-carb diets, going under 50 grams of carbs per day may be necessary.

How to avoid eating too many carbs

• Be mindful of your carb options: stick to vegetables and small amounts of berries.
• Calculate your net carbs: subtract fibre, sugar alcohols, and other nondigestible carbs from the total amount.
• Track your carb intake: keep a food journal or use a calorie-tracking app to ensure you don't exceed your daily carb limit.
• Choose unprocessed whole foods: processed foods, even those marketed as keto-friendly, can contain hidden carbs.
• Be cautious with fruits: while fruits like berries are allowed on a keto diet, they can quickly add up your carb count.
• Avoid starchy vegetables: starchy veggies like potatoes and corn are high in carbs and should be limited or avoided.
• Read labels carefully: always check the nutrition label when buying packaged foods to see how many carbs are in one serving.

By being mindful of your carb intake and making the necessary adjustments, you can avoid the mistake of eating too many carbs and set yourself up for success on a keto diet.

Eating too much protein

According to some scientists, a well-formulated low-carb diet should be high in fat and moderate in protein. The recommended range for protein intake is 0.7–0.9 grams of protein per pound (1.5–2.0 grams per kg) of body weight. Eating excessive protein on a low-carb diet can, therefore, prevent you from achieving ketosis and may even lead to weight gain.

It is important to note that protein is a crucial macronutrient that provides various health benefits. It improves feelings of fullness, increases fat burning, and contributes to weight loss and improved body composition. However, when following a ketogenic diet, it is essential to be mindful of protein intake to ensure it aligns with the recommended range.

To ensure you're getting enough fat in your diet, choose fatty cuts of meat and add healthy fats to your meals, such as monounsaturated and omega-3 fats. Additionally, be cautious of hidden carbs in foods like sausages, deli meats, dressings, sauces, packaged goods, and even some vegetables like carrots and squash.

In summary, while protein is essential, overeating it can hinder your keto diet progress. To maximize the benefits of keto, aim for a diet high in healthy fats, moderate in protein, and very low in carbohydrates.

Not eating enough fat

Fat is an essential part of the keto diet. It is important to eat enough fat to ensure your body is getting the energy it needs and to prevent hunger.

When you cut out carbs, you need to replace them with something else. Fat is a good source of energy and can help you feel full. If you don't eat enough fat, you may feel hungry and not have enough energy to sustain yourself.

The keto diet should be high in fat and moderate in protein. A fat intake of around 70% of total calories may be suitable for some people on keto. To achieve this, you should choose fatty cuts of meat and add healthy fats to your meals, such as monounsaturated and omega-3 fats.

If you are not eating enough fat, you may not be getting enough calories, which can lead to hunger and inadequate nutrition. This can stall your progress on the keto diet.

In addition to eating enough fat overall, it is important to choose the right types of fat. Healthy fats, such as those found in avocados, olive oil, nuts, and seeds, are best. These provide essential nutrients and can protect your heart.

On the other hand, it is important to limit unhealthy fats, such as trans fats. These can be found in processed foods and should be avoided.

If you are not eating enough fat on the keto diet, try adding more healthy fats to your meals. This will help you feel full and satisfied, and ensure your body is getting the energy it needs.

Not drinking enough water

Drinking enough water is essential for anyone on a keto diet. Dehydration is a common issue for people on keto, and not drinking enough water can cause a weight loss stall.

When you drastically reduce your carbohydrate intake, your body's fluid and electrolyte balance shifts. Carbohydrates are stored with water in the body, so when you cut down on carbs, you lose water along with them.

Additionally, the body flushes out ketones, a byproduct of burning fat, through urine. This process further depletes water and sodium from the body. As a result, staying properly hydrated is crucial when following a keto diet.

It is recommended to start your day with a large glass of water and sip regularly throughout the day. Aim to consume half of your body weight in ounces of water daily. For example, if you weigh 150 pounds, you should aim for 75 ounces of water per day.

Drinking adequate water will help your body release built-up ketones, which are excreted through urine and breath. This process is essential for maintaining ketosis and promoting weight loss.

Not only does water help with weight loss, but it also has other health benefits. Water is needed in the calorie-burning process, and dehydration can make this process less efficient. Additionally, drinking cold water can slightly increase your metabolic rate as your body works to heat the water to body temperature.

In summary, staying properly hydrated is crucial for anyone on a keto diet. Not only will it help prevent dehydration and associated health issues, but it also aids in weight loss by flushing out ketones and supporting the calorie-burning process. So, remember to drink up and listen to your body's hydration needs!

Not getting enough sodium

Sodium is an essential electrolyte that helps maintain the delicate chemical and fluid balance in and around your body's cells, as well as conducting nerve impulses and maintaining blood pressure. When you start a low-carb diet, your insulin levels drop, and your body starts shedding excess sodium and water. This is why people often lose excess bloating within a few days of eating low-carb.

However, not getting enough sodium can lead to a chain reaction that depletes your other electrolytes, making them hard to replenish without their own supplementation. Electrolyte deficiencies can lead to dizziness, heart palpitations, memory problems, and chronic constipation.

The recommended daily sodium intake varies depending on the source. The World Health Organization (WHO) recommends no more than 5 grams of salt per day (2,000 mg of sodium), while the American Heart Association suggests less than 1,500 mg of sodium per day.

On a keto diet, you may need to increase your sodium intake, especially during the initial transition period, to avoid the unpleasant symptoms of "keto flu," which include headache, fatigue, weakness, nausea, dizziness, brain fog, and decreased energy.

How to Increase Sodium Intake

• Drink one or more cups of salty broth every day.
• Add 1-2 teaspoons of salt to your daily food preparation or at the table.
• Eat salty keto foods like olives, pickles, and sauerkraut regularly.
• Choose standard sauces and seasonings instead of "low-sodium" options.
• Shake salt into a glass of water a couple of times a day.

Frequently asked questions