The ketogenic diet is one of the most popular diets in the world. Millions of people worldwide are on a Keto diet while trying to lose some weight and improve their overall health as well. However, there are still those that somehow are not pleased with it and think that Keto doesn’t work.
What usually happens when Keto doesn’t seem to deliver any results is people forget some of the basics. In their rush, they always look for ways how to get into ketosis fast and fail to implement the basics. Here are the top seven reasons why people are not losing weight when on a Keto diet.
#1 You Eat Too Many Carbohydrates
Keto in its essence is a low carbohydrate diet and as such is heavily dependent on your carb intake. During a Keto diet, you shouldn’t take more than 50 grams of carbs. Unfortunately, many people fail at this and wonder why they are not losing weight as expected.
#2 Eating the Wrong Type of Fats
Many people don’t even know that there are good fats and bad fats, and only think there is one type. Usually, they think they are all bad and don’t eat any at all. That’s a wrongful assumption that diminishes the positive effects of a Keto diet. What anyone on a Keto diet should avoid is processed fats which are bad fats, and instead focus on the good fats such as fish oil, eggs, walnuts, butter, avocado, and so on.
#3 Consuming Too Many Proteins
Consuming proteins are essential for a Keto diet, but at the same time eating too much of them can be counter-productive. As a result, the excess proteins are converted into fat. On one side you try to burn fat by limiting your carbs, but then you add more fat by eating too many proteins. It’s a dead road that leads to nowhere. That is why you always need to watch your protein intake and don’t overdo it.
#4 You Drink Too Little Water
When you are in ketosis, the body gets in another mode in which you lose plenty of fluids and electrolytes. To keep things balanced, and to maintain the ketosis, you need to increase your daily intake of water. Again, it seems like a simple thing, but because of that many people forget how significant that is. So, when on a Keto remember to stay hydrated all the time.
#5 You Consume Too Many Calories
Same as with carbs and proteins, too many calories won’t do any favors to your weight loss ambitions. Even though you eat only Keto friendly foods such as nuts and avocados, keep in mind that many of them are high in calories. And that quantity matters as same as quality.Therefore, don’t overdo and count your calories.
#6 Zero To No Physical Activity
Being tied to a chair all day long and almost no physical activity can have a negative impact on your efforts to lose weight. That doesn’t mean the Keto diet won’t have any impact at all, but it will be much smaller and will take a longer period. On the other hand, those that engage even in light exercises can expect faster and better results.
#7 You Expect Too Much
Losing weight is a process that’s different for everyone. A Keto diet will help you lose weight, but at the same time, it’s hard to tell with what pace. Most experts recommend losing from 0.5 to 1 kg per week. That's pretty realistic goal and one that is easily achievable. Plus, it is safe regarding health risks.
The Bottom Line
Anyone that wants to learn how to get into ketosis needs first to learn how not to repeat the mistakes mentioned here. Avoiding them is neither rocket science nor there something spectacular about them. They result from our faultiness and how lightly we approach certain things like a diet. The lesson here is always to remember the basics, don't experiment when all has been already laid out to you, and most important be disciplined.