IM DOING KETO BUT IM NOT LOOSING WEIGHT. WHY??
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Reasons why you may not be losing weight, yet you are on a keto diet.
A ketogenic diet or a keto diet which is usually a low-carb diet normally a method adopted by many individuals who are in search of losing weight. This diet is typically a low carb one and then enable you to improve your overall health. When closely following a keto diet, the amount of carbs is normally reduced by under 50 grams each day. This has been incredibly realized to reduce significantly and also improve the health of the heart and control blood sugar levels greatly. This said however in order reap the benefits fully one must strictly follow the diet plan well. There are several things that hold one back from realizing the dream of weight loss using a keto diet. Maybe you are consuming too many carbs. One of the major reasons why people fail to realize the dream of losing weight quickly when they are on a ketogenic diet because they are normally consuming too many carbs. To arrive at the state of ketosis a metabolic state through which your body burns down fat for energy rather than glucose must be realized. For this to happen, one must immediately reduce taking carbohydrates. For a fact, only about 5 percent of the total calories should be sourced from carbs. It is however difficult cutting out curbs immediately when adjusting to the keto diet.
Food intake
One is failing to eat nutritious foods. It does not matter which diet you are following; the key to healthy weight loss is by consuming well balanced nutritious whole foods. If you are into eating processed foods regularly, then you are bound to greatly affect your weight loss journey even when the food itself is keto friendly. Consuming additional foods such as snack bars, keto desserts and other sorts of packaged foods in between meals can hamper your weight loss progress as they come with more calories to add to your body. Also taking other meals such as hotdogs and other sorts of fast foods when you are on a keto diet will greatly derail your weight loss journey. These fast and processed foods usually have poor nutrients in them and hence just add up a pile if calories in your body. When one is on this type of diet, then it is very important to stick to healthy nutritious foods. You should strictly stick to unprocessed whole foods for you to achieve your weight loss goals. For instance, foods like fish, fresh daily products, eggs, avocado, olive oil, are awesome choices. Also, vegetables like greens, peppers, broccoli and mushrooms should be added to main dishes to ensure they are nutritious. One may be having an undiagnosed medical issue. If you are doing everything right and following your keto diet fully and still not losing weight, then you may be ailing from a medical condition that you do not know. You are maybe suffering from conditions such as depression, hypothyroidism, high insulin levels (hyperinsulinemia), cashing's syndrome and others. This may lead to one not losing weight despite all the efforts. If you have the conditions above, you should not panic at all. You can properly manage yourself by including medication and also changing your lifestyle to the better, then you take up a keto diet, and you will finally realize your goal of losing weight. You may fail to realize your weight loss goals if you have unrealistic weight loss expectations. You may want to lose your weight as quickly as possible. You should, however, know that the process of weight loss varies from one person to the other. This is even though the ketogenic diet normally promotes weight loss if it is followed properly. Progress is all that matters, and it is normally a slow, steady, and consistent process. This is the only healthy way of losing weight which will not come with side effects. Experts normally explain that the rate of weight loss is normally 0.5 to 1kg every week. So, if one is expecting to lose 20 kilograms in a short time, it may be very unrealistic. Such a person may end up giving up on the weight loss journey.
Stress and Sleep
Stress and lack of sufficient sleep. If you are not getting enough sleep due to too much stress, you may end up not losing any weight even while on a keto diet. This is because when your body is stressed it normally releases a given hormone in excess amounts called cortisol. These increased levels of cortisol may entice your body to store more fat and in particular around the belly areas. More to this is that those individuals who are stressed too much may lack ample sleep which is also normally associated with weight gain. This increased lack of sleep impacts hormones that are hunger-regulating like the grain which makes one feel more hunger and eat a lot. To eradicate these stress and sleep issues you need to try yoga or meditation. This may help and make it possible for you to lose weight finally.
Physical Activities
Failure to get sufficient physical activities. If you want to lose weight quite smoothly, it is important that you incorporate your ketogenic diet with physical activities. Additional to the effectiveness of exercises to the process of weight loss it also greatly helps in lowering conditions such as depression, anxiety, heart disease, obesity and many more. Physical exercises do more than just burning calories as it also helps a lot in muscle building which in turn gives your metabolism a boost by increasing the quantity of energy burnt at rest. One should create a workout routine and stick by it all through.
This will help one significantly in their weight loss adventure. The ketogenic diet is effective if one changes their lifestyle and runs away from junk food. One will ultimately realize their dream of losing weight. However, people will fail to lose weight due to the issues addressed above unless they try and avoid them in every way.