During the ketosis period, the body becomes very effective at getting rid of fat and using it instead of glucose in order to get enough energy for the body. Fat burning makes this ketogenic diet a popular choice for people looking to lose weight. This system has become very popular and most overweight people use it and it is effective.
However, some people may find that they do not lose weight on the keto diet. In most cases, the reason for this would be that they did not enter ketosis.
#1. Not achieving ketosis
Usually, when a person does not lose weight on the keto diet, it is because they have not achieved ketosis.
The most common reason for not getting into ketosis is not cutting back enough on carbs. According to a 2019 article on the ketogenic diet, carbohydrates should represent only 5–10% of a person’s calorie intake.
Specifically, most keto diets require a person to cut down to between 20 and 50 grams of carbs each day.
Sometimes, a person may feel as though they have drastically reduced their carb intake. However, they may still be eating enough carbs for the body to produce energy from glucose, and this will prevent the body from burning fat.
#2. Eating too much protein
Many low carb diets give a moderate quantity of protein. Some folks erroneously assume that an occasional carb, high supermolecule diet could be a keto diet. However, this sort of diet is unlikely to cause symptoms as a result of the body will break down excess proteins into amino acids and convert them to kinds of sugar.
A person WHO is on the keto diet can get most of their calories from fat, which ought to represent concerning 55–60% of their calorie intake. This fat intake leaves a very big area for protein. If protein makes up over thirty 35% of a person’s diet, it’s unlikely that they’re going into ketosis.
#3. Eating too many acceptable carbs
On the keto diet, several types of carbohydrates are acceptable, including nuts and dairy. These foods are typically high fat, nutrient-dense foods that make a great addition to a keto diet. However, they also contain carbohydrates.
Eating too many of these foods will keep a person from achieving and maintaining ketosis.
#4. Eating maltitol
Sugar alcohols are generally an honest possibility for folks following the keto diet. they supply sweetness while not increasing carbs within the body. However, not all sugar alcohols ar alike.
Maltitol may be sugar alcohol that’s not keto-friendly. though maltitol is technically an occasional glycemic index (GI) sugar, it still affects glucose levels. This result is enough to forestall an individual from coming into ketosis.
#5. Not counting calories
A person who eats more calories than their body can burn is unlikely to lose weight. People who consume too many calories may gain weight, even if they are in a state of ketosis.
High-fat foods tend to contain many more calories than foods that are high in carbohydrates and proteins. It is, therefore, important that people keep track of the number of calories that they consume.
Sticking to a balanced meal plan can help a person work toward their ideal weight.
#6. Drinking alcohol
Many alcoholic drinks, as well as wine and brewage, are high in carbohydrates. Most sorts of the organic compound diet don’t enable these forms of alcohol.
Hard alcohols, like gin and hard drink, ar lower in carbohydrates, which means that they’re typically acceptable on a keto diet. However, these drinks are terribly calorie-dense. As such, even these choices will stop weight loss.
#7. High stress
A high-stress lifestyle may stop an individual from losing weight on the keto diet. joined 2013 study notes, stress will cause changes in endocrine levels, which might result in weight gain or issue losing weight.
Chronic stress may additionally cause folks to crave comfort foods. These foods add further calories to the diet.