Keto Diet Issues: A Brief Introduction
The keto diet, formally known as the ketogenic diet, is a way of eating that focuses on low-carbohydrates and observed by several individuals who want to enhance overall health and to lose weight. People on a keto diet limit their carb intake to just below 50 grams each day. This eating strategy has been observed to result in weight loss and can help enhance the control of blood sugar and improve cardiovascular health. Keto didn’t work? The keto diet can be quite restrictive, and it needs to be followed correctly to experience its full benefits. Those who fail to do so may observe that the keto diet isn’t working for them. In this article, we will look at some of the different reasons why the keto diet does not seem to work.
Common Reasons Why the Keto Diet is not Working
Below are some of the possible reasons why the keto diet is not working for the individual:
1. You are consuming excess carbs
One primary reason why you are not losing weight on a keto diet is that you may be eating excess carbs. Reduce the levels of carbohydrates you are consuming to reach and stay in the state of ketosis. In fact, in a keto diet, you are expected to get only 5% carbs of total calorie intake. This caloric pattern is drastically different from the regular one, where carbs should constitute around 45 to 65% of the total calories of individuals per day.
2. Not enough nutritious food items
Regardless of the eating plan, the key to healthy weight loss has always been to eat food items that are whole and nutritious. Eating mostly processed food items can delay your goals of losing weight (even if its keto-friendly). Eating food items such as packaged foods, keto desserts, and snack bars in between meals may lead to derailing weight loss efforts that are derailed, due to the excess calories that they contain. These foods also have a lesser nutritional value, which means that they have reduced content in terms of antioxidants, minerals, and vitamins but high in calories. Also, eating processed food items such as fast foods and hotdogs can make weight loss tediously slow.
To ensure that you get the best intake of nutrients while on a ketogenic diet, you should focus on eating whole and unprocessed foods. Some of the great choices for this food group include avocados and other similar healthy fats, poultry, pastured meats, fish, eggs, and other dairy products that are full fat. Non-starchy veggies like mushrooms, peppers, and broccoli are also a healthy option.
3. You might be eating a lot of calories
If you want to lose weight, you need to create what is called a calorie deficit. It can be accomplished by reducing calorie intake or by increasing physical activity to expend more calories. Those who will transition into the ketogenic diet without reducing their calorie intake will most not lose any weight. Because most food items that are keto-friendly may contain high amounts of calories.
4. Underlying medical condition
If you are facing challenges in weight loss, even if you are doing all the right things, an underlying condition may be hampering your progress. Some of these conditions include:
- Polycystic ovarian syndrome (PCOS)
- Hyperinsulinemia (or levels of insomnia that are quite high)
These medical conditions may lead to weight gain and can make your weight loss journey more difficult. A healthcare professional can help give the right recommendations to address the above-mentioned health condition.
5. Unrealistic weight loss expectations
Most people would like to lose weight fast, but weight loss is not a magic bullet, and it will take time. Even if the keto diet is effective in losing weight, the rate is not that fast— but it’s alright. Consistent and small changes are the key to losing and keeping the weight away. Most health experts will advise individuals that people lose just one to three lbs. Every week. Besides, those who may be lifting weights could be losing fat but gaining mass.