No results during Keto?

As humans, we try out several things before we choose to stick to something. A ketogenic diet can be the exact way. More often than not, a person does not lose weight during keto they have not achieved ketosis. According to studies, only 5-10% of your total calorie intake should be carbs. Therefore, the most common reason for not getting into ketosis is your carb intake.  

Some people tend to get adopted quickly, i.e. their body is okay relying on fats for energy instead of carbs. They feel energized and the excess fat just falls out. You followed everything to the dot but all you did was lose a few pounds. But you do not see any massive results and often feel low on energy. 

A few reasons why Keto is not working for you :

  1. Lack of Nutritious food – There may be a chance that you are not consuming nutritious food. No matter the type of diet, it is extremely important to consume nutrient rich wholefoods. Even keto-friendly processed and sugary foods can completely counter the profits of a diet. Make sure to get rid of the convenient store meats and starchy vegetables. A keto bar every now and then is acceptable, but rewarding yourself after every meal will lead to an excess in calorie consumption. For example, foods like broccoli, mushroom, cauliflowers, full fat dairy, poultry, eggs etc. are some recommendations. 
16 Foods to Eat on a Ketogenic Diet
  1. Excess Protein consumption – Since this is a strictly low carb diet, your main source of nutrients is from proteins and fat. Not every low carb, high protein diet is keto. In a ketogenic diet your main source of calorie is from fats, about 50-60%. Protein needs to be consumed in accordance with this. If more than about 35% of the calorie intake is from protein, ketosis is less likely to happen.
Protein Food: Make the best of proteins: Know safe limit for your body;  switch to grandparents' diet
  1. Stress and inadequate sleep – Yes, weight loss happens with a calorie deficit. But aiding factors like sleeping, working out, stress management all play a role in weight loss. Studies show that inadequate sleep and stress can have a negative impact on weight loss. A stressed body produces an excess amount of cortisol, which can promote body fat storage. Lack of sleep also targets hunger, determining hormones such as leptin causing us to get hungry more often. 
Could this mechanism explain why sleepless nights affect gut health?

To conclude, like any other weight loss strategy, you have to keep in mind some things. Eating nutritious whole foods, working out, staying hydrated, sleeping well, and managing stress and emotions are essential parts of weight loss. Sometimes it can turn out to not be your cup of tea, don’t be disappointed. Consult a dietician and they can guide you into your fitness journey. 

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