Why am not losing weight on keto?
- Dietitian.Lauren Hmede
- Apr 20, 2019
- 2 min read
Why Am I Not Losing Weight on Keto?
Keto diet has become popular as a way for rapid weight loss. It is based ion getting 80% of calories from fat, 15% from protein and 5% only from carbs. This will lead to a ketosis staet where the body rely on fat as a primary source of energy et voila this is how you will lose weight. Unfrotuantely long term sucess has not proven.
People on keto diet may see that they are not losing weight and this can be due to many reasons.
Here are seven common keto diet mistakes that might be tripping you up.
You’re eating too many calories
People on keto may think that they can lose weight even they consume a lot of fat and protein while restricting their carbs intake. This is not true as excess calories from fat and protein can be still stored as excess weight. You need to have an intake of 1500-2000 calories daily to lose weight on keto diet or in another word to create energy deficit balance.
You’re grazing all the time
Healthy snacks are really important to curb appetite and delay hunger. But too snacking without noticing portion size will result in weight gain even from healthy sources like avocados and nuts so you need to be mindful about portion size.
You’re having more carbs than you think
You need to keep carbs intake below 20 grams in order to achieve ketosis status as the body only starts burning fat when carbs stores become depleted otherwise you still rely on carbs for energy. Even keto friendly snacks can still contain some amount of carbs.
You’re splurging on non-keto foods
A single carb snack may affect ketosis state and lead to carbs burning status instea of fat burning status. That alone can mess with weight loss. So choose keto food in order to reach your ketosis.
You’re not getting enough fiber
Keto dieters are not getting enough fiber as it is founded in whole grains, fruits and vegetables which are listed on carbs food and are not allowed on keto diet. Fiber has been linked to improved digestion and weight loss.
You need to have 25-30 grams of fiber daily. So if you find a problem in meeting your needs it is better to consult your dietitian as she/he can recommend you to consume low-carb, high-fiber options like non-starchy cruciferous vegetables and nuts.
Your gut bacteria is out of whack
Fiber is important to support gut health as well bacteria fed on high fiber is better for overall gut health than bacteria that is fed on meat drive food.
You’re not seeing the whole picture
Successful weight loss is not only about calorie deficit but it is more about other healthy lifestyle habits like getting enough sleep, exercising regularly and dealing with stress.
So what you need to know is that many lifestyle factors could affect your weight loss other than your eating pattern so you need to check all of lifestyle factors to know what you need to fix.
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