Youre Eating Too Many Healthy Sugars
When following a low carb or ketogenic diet, eating sugars marketed as healthier alternatives like coconut sugar or raw cane sugar isnt necessarily good for your health.
All sugar is high in carbs and can prevent your body from adapting to the low carb diet.
This also applies to:
Low calorie sweeteners are fine for most people, but you may want to consider limiting them if you have trouble losing weight. Some products contain digestible carbs as fillers.
Despite being natural, sweeteners like honey and raw cane sugar are just as high in carbs as regular sugar.
You’re Not Active Enough
The Department of Health and Human Services recommends adults complete at least 150-300 minutes of moderate exercise per week. Physical activity is important for many reasons, including maintaining a healthy weight.
Can You Exercise During A Keto Diet
The answer to this question is usually essential for people whose primary purpose for undergoing a ketogenic diet is to lose weight. For those who are asking, how do I maximize my weight loss on keto, it is crucial to ensure that there is a stable relationship between the types of food they consume and the exercise that they involve themselves in. However, since they are already on a ketogenic diet which instructs them to eat more fatty foods than the other classes of food, there may be the need for some aspects of their workout routine to change .
The reason for this is because during exercises the body easily gets its energy from glucose instead of fats. The sugars are easily burnt during workouts to supply glucose which is the needed fuel that keeps you going. However, a person who is on a keto diet depends on the burning of fats to produce ketones which are then used to power the training sessions. The key point here is that the body burns fats slowly.
Read Also: Is Corn Ok On Keto Diet
Other Lifestyle Factors Are Sabotaging Your Health And Weight
Weight loss is not only about eating. Its also about the health of your cells and body. Your weight loss may plateau if:
- You are sedentary throughout the day. Add exercise, including weight training and/or cardio, several times per week.
- You are not sleeping at least 7 hours per night. Sleep is vital to overall health, brain health, and a healthy body weight.
- You eat during the night either due to shift work, midnight snacking, or other reasons. Your body is not made to eat and process foods during the night. Following your circadian rhythms of wake and sleep if possible, can improve weight loss.
You’re Drinking Too Much Alcohol
Drinking alcohol temporarily bumps you out of ketosis and stops fat burning dead in its tracks. This means that drinking even two to three alcoholic beverages several times a week may negatively impact your weight loss efforts. If you hit a plateau, it may be time to cut back on happy hour.
Also Check: Are Carrots Keto-friendly
You May Be Having Too Many Sugar Free Sweets
This is another one that is hard for people to accept.
The label says Carbs: 0. So thats all good right? Maybe. Maybe not!
There are some interesting pieces of information in this Healthline article about why artificial sweeteners may not be the best choice for us. I will let you read that and decide for yourself if they are the right choice for you.
From a practical standpoint when you are in a keto weight loss plateau, it is the hidden carbs that could be a culprit and if you are using the wrong sweeteners, then you could be adding more carbs than you think.
For example, a packet of Splenda has Maltodextrin and Dextrose in it and 1 carb. You can see that it would not take very many packets to completely change your macros if you were not tracking this properly, not to mention the added sugars right there in that packet.
How to fix this weight loss stall issue fast:
- Read labels carefully and stop using packets that contain hidden sugars and carbs
- Stick to natural sweeteners like stevia, erythritol allulose and monk fruit. My everyday use sweetener is this So Nourished sweetener that contains a monkfruit/erythritol blend.
- Read my Guide to the Best Sweeteners so that you know which sweeteners are natural and which are artificial.
The Final Word If You Are In Ketosis And Not Losing Weight
There are several things that can affect your ability to lose weight while on a keto diet . If youre not reaching your weight-loss goals try the following:
- Make sure youre eating the right amount of calories for your keto lifestyle, and eat fewer calories if youre eating too many.
- Track your macros to help ensure you enjoy a high-fat, low-carb diet, remain in ketosis , and burn body fat and reach your target body weight.
- Avoid too many processed foods they can increase your blood-sugar and carbohydrate intake.
- Eliminate as much stress as possible.
Following these steps, most keto dieters are able to get back on track with their keto weight loss plan and achieve fat loss.
- The Malnutrition of Obesity: Micronutrient Deficiencies That Promote DiabeteSOURCE:
- Impact of intermittent fasting on health and disease processesSOURCE:
European Journal of Clinical Nutrition
- How to increase serotonin in the human brain without drugsSOURCE:
You May Like: Are Built Bars Keto Friendly
Can I Eat As Much Spinach As I Want On The Keto Diet Can The Keto Diet Help Ataxia
Keto The Worst Diet Keto Diet And Urinating In The Night How Come Im Not Losing Weight On The Keto Diet. Xylitol Ok On Keto Diet Keto Diet Stories 30 Day Results. Best Mobile App For Keto Diet What Cause A Death From The Keto Diet. Can Sorghum Be Used In Keto Diet Keto Diet For Ripped Abs.
Keto Diet Raisins Is Lobster On Keto Diet. Primier Diet Keto Benefits And Side Effects Best Bread For Keto Diet Jessica Weaver Keto Diet. Why Do You Lose So Much Sodium On Keto Diet Results Of Keto Diet Bodybuilding.
Youre Not In Ketosis Yet
If youve been following the keto diet diligently for a few days, but havent seen the scale budge, you might not be in ketosis yet. It can take as little as two days or as many as two weeks depending on your eating habits, exercise routine, etc. for your body to shift into ketosis.
Heres the good news: you dont have to guess if youre in ketosis or not. You can test your ketones in three ways:
- With a breath test: To check your breath, simply breathe into a breathalyzer, and the device will deliver a reading based on the acetone levels in your breath.
- With a urine test: You can also check your levels with a urine test. Experts suggest that the most accurate urine strip results are either early in the morning or after a solid keto meal.
- With a blood test: Considered the most accurate way to check ketone levels, a blood test will deliver your results in a simple format: the number of blood ketones in mMol/L.
If your urine, breath, or blood results indicate that you are not yet in ketosis, then continue with your diet and check your levels again in a few days. If youre still not losing weight on keto, it could be due to one of the upcoming reasons.
Recommended Reading: Keto Tteokbokki
Youre Not Being Careful With Dairy
Watch out! . Certain dairy products like flavored yogurt and 2% milk contain a surprising amount of carbs-the latter has 13 grams in a single cup. And if you’re not the kind of guy to eat yogurt plain, you need to be careful about carbohydrates in the toppings. A seemingly safe yogurt parfait can take you over your carb count for the day.
We would love to hear what you think about the content on Pulse
Your Medications Are Causing You To Gain Weight
Lofton said selective serotonin reuptake inhibitor, or SSRI, antidepressants “have weight-gain potential when taken for more than a couple of months.” She added that antidepressants are a “really common” reason for weight gain.
If you’re curious about whether your medication is affecting your ability to lose weight, talk to your doctor.
Also Check: Built Bar Net Carbs
You Are Eating Too Many Calories
Are you actually fasting during your fasting window? Are you putting fat in your coffee or consuming anything that elicits an insulin response? I mentioned that you can achieve your weight loss goals with keto fasting. However, fat in your coffee can add up calories fast. Its hard to eat too many calories within one hour, but its not as difficult to drink them in the form of MCT oil and coconut milk.
You’re Not Being Careful With Dairy
Watch out! Sometimes dairy can take you out of ketosis. Certain dairy products like flavored yogurt and 2% milk contain a surprising amount of carbsthe latter has 13 grams in a single cup. And if you’re not the kind of guy to eat yogurt plain, you need to be careful about carbohydrates in the toppings. A seemingly safe yogurt parfait can take you over your carb count for the day. Make sure you check labels before you buy. Carbs can vary between brands, so look carefully before you purchase.
Read Also: Can You Eat Fried Food On Keto
How Much Weight Can You Expect To Lose On A Ketogenic Diet
This can differ dramatically from person to person.
Id love to promise that youll definitely lose all the weight you want, but I dont make hollow promises. From our keto programs, weve seen first-hand that the amount of weight lost can vary widely from person to person.
In general, you can expect to lose a few pounds in the first 2 weeks. While this is mostly water weight, there can be some fat loss as well.
Eating poorly and doing too little exercise for years can often be reversed, but its not going to happen overnight.
If you keep your expectations realistic, the Keto diet can be highly effective for gradual but consistent weight loss through meaningful change rather than starvation. And lets face it, thats the most healthy and sustainable way to lose weight.
How about if thats just not happening for you, though?
Can You Be In Ketosis And Still Not Lose Weight
You have been tracking your macros, drinking plenty of fluids, learning the joys of cauliflower rice and other whole foods. Weight has been coming off, maybe fast and furious or maybe your weight loss has been slow and steady.
Until it just stopped. You havent done anything differently. You might even be still in ketosis . But the scale just will not budge!
There are some obvious reasons why people stall on Keto, and some are not so obvious.
You May Like: Are Rice Cakes Keto Friendly
/7high On Processed And Low On Nutrition
Yes, many of you might find it exciting to embark on a keto diet, but just eating processed foods like snacks, keto bars, keto desserts, etc which can simply add on to your weight. Yes, it is true that just trusting processed food to make your diet plan tasty isn t a great idea, rather adding healthy fresh produce such as fruits and veggies can be a great way to stay on the track and lose weight quickly.
Little To No Exercise
Exercise is an important part of staying healthy. Exercise also stimulates the bodys metabolism and burns calories. It is, therefore, a great tool for dieters.
Exercise may be especially important on a keto diet, as the high fat foods that a person eats contain many calories. Burning calories through exercise can help a person reach their desired weight.
2012 study notes, stress can cause changes in hormone levels, which can lead to weight gain or difficulty losing weight.
Chronic stress may also cause people to crave comfort foods. These foods add extra calories to the diet.
Recommended Reading: Keto Diet Chipotle
The Average Weight Loss During Ketosis
A ketogenic diet is a dieting strategy that one can go on and off at any time. The body takes time for adjustments and assuming the ketosis state.
It takes approximately 2-7 days depending on the body type, activity levels, and what the body is taking in.
Making the process more effective and responsive requires the person involved to put in some extra efforts which may include exercising on an empty stomach, minimal carbohydrates intake, vigilance, and commitment with water intake.Get Grass FeD Meat Delivered To Your Door Get Deals
Intermittent fasting significantly improves the rate of ketosis although it should only be used for a few days to avoid harming the body during Ketosis.
The rate of weight loss during Ketosis varies among the individuals, but one can lose approximately 12 pounds in a month.Go to top
You Have An Undiagnosed Medical Condition
Although it’s rare, sometimes people have medical conditions, including food allergies or intolerances, that make weight loss difficult, says Boehmer. Consuming food that you’re either allergic to or intolerant of stresses out your body. This leads to inflammation, which makes it difficult to lose weight, she explains.
Then, there are medical conditions that actually cause you to gain weight. Hypothyroidism, for example, occurs when your body doesn’t create enough of the thyroid hormpone. This can lead to fatigue, weight gain, and muscle aches if left untreated. It may be time to see a doctor if you’re always tired and just can’t lose weight.
Don’t Miss: Can You Eat Carrots On Keto
Are You Eating Too Many Or Too Little Calories
Along with eating the wrong things, excessive calorie intake can also be a reason for an inability to lose weight on the ketogenic diet. Over-consumption of food and going over your recommended macros can lead to weight gain rather than fat loss. Luckily, the more solidly into ketosis you are, the less hungry you become, so overeating becomes harder and harder. Eating too few calories can have similar results when your body thinks its starving, it holds onto everything it can. Just be sure youre eating within your macros and you should be fine. If youre not sure, its always a good idea to count your macros if you want to lose weight, you should eat at a healthy calorie deficit.
You’re Still Eating Too Many Carbs
The ratios of the keto diet are super important: Most people should stick to eating no more than 20 to 50 grams of carbs per day, says Al Bochi.
But here’s the thing: “Many people might not realize how many carbs are in common foods,” says Al Bochiwhich is why it’s very important to track your daily intake. If you end up eating too many carbs on the keto diet, you may never get into ketosis, which can hinder your weight loss, adds Al Bochi.
Recommended Reading: Can I Eat Rice Cakes On Keto
How Do I Maximize My Weight Loss On Keto
One of the surest ways to improve self-esteem and reduce depression is to gain confidence in your body and physical appearance. To achieve such peace and comfort in your body, it may become necessary to study a little about weight loss. There are quite a few methods for achieving a slimmer and well-toned body. Techniques used, among others include intermittent fasting, routine workouts, and diets. As for dieting plans, one of the options you might want to consider is the keto diet. But how do I maximize my weight loss on keto, you might ask. The exciting news of how to achieve this is in the following paragraphs.
The keto refers to a type of diet which requires that individuals who wish to follow its path restrict themselves to consuming low carb foods. The keto diet involves consuming foods that will supply the body with a small amount of glucose, which means just what the body uses to fuel its energy. From this basic description, it may be safe to assume that eating foods that are rich in carbohydrates, starch, and sugar are mostly forbidden while you are on a keto diet . Sugary foods and drinks will also have to be stricken from your eating calendar. Ok then, by following these rules how much weight can you lose in a month while on keto?
Youre Eating Too Many Calories
Lots of keto newbies assume that they can eat as much fat and protein as they want as long as they keep their carbs low enough. But that’s a major weight-loss mistake. Remember, you have to burn 3,500 calories to lose a single pound. Too many calories from the diet, even if they come from protein and fat versus carbohydrates, can still be stored as excess energy, Palinksi-Wade explains. Most healthy, active women who are looking to lose weight should consume between 1,500 and 2,000 calories daily, Palinski-Wade says. So if youre eating more than that, consider cutting back.
Also Check: Are Rice Cakes Keto
You’re Consuming Too Many Fake Sugars
Keto dieters often rely on artificially sweetened foods and drinks to endure the diet. However, foods marketed as “low” or “no sugar” are easy to overeat because they seem “healthier,” but that isn’t necessarily true.
“They can sill spike blood glucose levels because youre eating more of them,” she says. Boehmer recommends choose whole, unprocessed foods which will leave you satisfied and provides nutrients.