Losing weight is a motto that many people have. And for that, they try various kinds of things –right from dieting to exercising to take weight loss supplements. Among the many things, which have become popular for weight loss, the keto diet needs special mention. Lots of talks are doing the rounds regarding keto diet, also known as a ketogenic diet. This is a low-carbohydrate but high-fat diet with which the body can burn for more fat for energy production. It has been proven scientifically that when followed in the right manner, the keto diet can help in shedding many pounds of weight successfully and helped in getting a well-toned and slim body. Along with weight loss, this diet has also shown to be very effective in bettering blood sugar control and improving heart health.
Not losing weight even when on a keto diet
If you are following a keto diet religiously and still not losing weight, do not lose heart. You are not alone with this kind of problem as there are thousands of others who have the same issue. The main reason why this happens is that the body does not get into ketosis even with the keto diet and hence weight loss does not take place. Along with this, there are many other issues as well which contribute to the problem of not losing weight inspite of being on a keto diet. In this article, we will discuss in detail about all these points.
Recommended Programs for Weight Loss
We recommend the following programs for people who want to lose weight:
Probable reasons for not losing weight while being on the keto diet
1. Your calorie consumption might be too high
When losing weight is your target, it is important and obvious that you have to keep a note of the calories that you are consuming. It is mandatory that a calorie deficit takes place. And for this, there are two ways – you can bring down the amounts of calories that you consume or you have to burn more calories from the body with some of the other kinds of physical activity. So even if you are in the keto diet and you don’t keep a watch on the calorie intake, you might not lose weight as you desire. There are many keto-friendly food items, like nuts, avocados, full-fat dairy products, and olive oil, which have high-calorie content. Make sure that you don’t eat such things in greater amounts. Since the ketogenic diet abounds in proteins and fats, the filling effects of such diet are obvious. Increase your physical activity, be cautious about the portion size and snack in moderation so that you can create the calorie deficit for losing weight.
2. You might be consuming too many carbs
One probable reason for not being able to lose weight while being on a keto diet is that they might be consuming too many carbs. For reaching the state of ketosis in the body, it is important that carbohydrate intake is reduced drastically. From research, data has been obtained that only about 5% of total calories should be obtained from carbs (1). In standard dietary recommendations, it is said that almost 45-65% of calories are obtained from carbs. Cutting on carbs initially at the beginning of the ketogenic diet might be quite difficult. But this is important for maintaining ketosis in the body.
3. Your snacking items contain high-calorie food items
If you want to prevent overeating or want to get rid of hunger pangs in between meals, you can start snacking on various healthy items. Some popular snacks which are permissible in ketogenic diet include nut butter, cheese, nuts, fat bombs, etc. Though these are healthy snacks, they are high on calories. If you take snacks just once in the whole day, then these items are okay. Otherwise, it is recommended to choose non-starchy proteins and vegetables so that you can remain full without adding extra calories. Snacks like celery sticks, hardboiled eggs, cut up veggies, etc. are great for people following ketogenic diets for losing weight.
4. There is not enough fiber in the food that you eat
We all know that the keto diet concentrates on super low-carb food items, you might not be getting the amount of fiber in the diet which is necessary. In the ketogenic diet, you cannot have lots of whole grains and fruits. But these are the main items from which fiber is obtained. Fiber is absolutely necessary for regulating hunger and for fullness cues. Not only this fiber also helps in maintaining steady blood sugar levels and provides long-lasting energy. When a diet is low in fiber it is less satisfying and it might lead to overeating. Also in a low-fiber diet, the volume and functioning of gut bacteria are hampered. With poor gut bacteria, there are chances of weight gain. Thus, losing weight seems a far-fetched idea with the diet containing less amount of fiber content.
5. There might be an undiagnosed medical issue
There is no doubt that the ketogenic diet is mainly devised for an effective weight loss program. But if you are not being able to lose weight inspite of following the diet rigorously, there is a chance of some medical issue which might be hampering the process of weight loss. Some such medical issues include the likes of a polycystic ovarian syndrome (2), hypothyroidism, depression, Cushing’s syndrome (3), hyperinsulinemia, etc. These might contribute to the weight gain problem and losing weight becomes difficult. It is recommended to seek consultation from a medical practitioner and he might prescribe some tests. With proper medication, management, dietary modifications, and exercise, the medical issue can be handled well. As a result, healthy weight loss is possible.
6. You have high-stress levels and are not getting adequate and proper sleep
It has been found in many kinds of research and studies that stress, particularly chronic stress and not getting adequate sleep can impact weight loss plans negatively (4). When the body is under stress, excess amounts of a hormone called cortisol is produced. When levels of cortisol are increased in the body, it leads to the storage of fat in the body. This fat storage mainly takes place in the belly area. It has also been seen that people who are chronically depressed and stressed often suffer from sleep depression and this is directly linked to the problem of weight gain. Lack of sleep also contributes to increased appetite and it leads to overeating. Various techniques should be adopted for lowering stress and anxiety levels. Meditation and yoga work wonders in this regard.
7. You might be consuming too much of protein
Many people think that the keto diet is high-protein in nature. However, the fact remains that this is a moderate-protein diet, where only 20% of the calories come from protein. As per medical experts, too much protein can kick the body out of ketosis. This happens via a process known as gluconeogenesis, where extra protein is converted into sugars (carbs!). The body immediately reaches for the glucose and does not burn fat for fuel. When on a keto diet, complete proteins should be eaten in moderate amounts. This means that the protein will contain meaningful proportions of all the eight essential amino acids. Some of the most vital complete protein sources are eggs, fish and meat. Proteins from starches, nuts, and vegetables are helpful but they are not enough on their own.
8. The body is not getting enough water
Drinking water is extremely important for the proper functioning of the body. You might not be aware of the fact that water and weight loss are integrally related to one another. If the body does not get enough water, all weight loss efforts can go in vain. This is applicable to people who follow ketogenic diets. Also, for non-keto dieters, water is a vital component, which helps with weight loss. If you are hydrated and your body has the required amount of water, it helps in curbing snacking and reduces appetite as well. For women, drinking 2.7 liters of water in a day is fine, while for men, the figures are 3.7 liters. Not reaching these figures will hamper your weight loss plans and also cause other troubles in the body.
9. You have stopped working out
After beginning the keto diet, there are high chances that you might feel fatigued, moody and irritable as the brain fails to receive fuel from glucose. As a result, one feels extremely lethargic and fatigued and in this situation, going to the gym is the last thing. With no exercise, losing weight takes a backseat as well. You can try keto cycling if working out and gymming seem really stressful and tiring. Indulge in some kind of physical activity as per your choice and preference and combine the same with a keto diet. You are bound to get a successful result in minimum time.
10. You are drinking alcohol
Beer and wine are high in carbohydrates and hence are not part of the keto diet. Vodka and gin are low in carbohydrates but they are high on the calorie factor. If you drink these hard alcohols, losing weight in a keto diet will be impossible.
Try removing the above-mentioned reasons and see how effectively keto diet starts functioning and you lose weight successfully.