When you are in ketosis, your body efficiently burns fat and converts it into energy. A keto diet is a great option for people seeking a simple way to lose weight because of this procedure. The likelihood is that you are not in ketosis if you are following this diet and not losing weight. The common causes of weight loss failure on the ketogenic diet are listed below.
1 - Not Reaching Ketosis
Most people who follow a ketogenic diet typically don't lose weight because they don't enter ketosis. And the fact that they don't cut back on carbs is the reason they don't enter into ketosis. Only 5 to 10% of your total calories should be from carbohydrates, according to experts.
Most ketogenic diets call for dieters to consume no more than 20 grams of carbohydrates each day. They might not be able to burn fat as a result. If you want to determine whether your urine contains ketones, you can get a home testing kit and use the test strips. You are in ketosis if the test is positive.
2 - Consuming a Lot of Protein
The majority of low-carb diets do permit some protein. You need to reevaluate your assumptions if you believe a keto diet to be a high-protein, low-carb eating plan. The problem is that a diet like this can prevent you from entering a state of ketosis since your body can't break down the excessive amounts of protein to obtain amino acids and then turn those amino acids into sugar.
You consume calories from fat while following a ketogenic diet. Additionally, at least 55% of your daily calories should come from fat.
3 - Eating a Lot of Acceptable Carbs
On the ketogenic diet, you can consume some forms of carbohydrates, including dairy and almonds. These foods are typically high in nutrients and fat. This makes them a great complement to your diet. But the presence of carbs in them is the issue.
Therefore, consuming a lot of these meals is not a good idea. If you disregard this advice, you won't be able to stay in ketosis.
4 - Eating Maltitol
Typically, keto dieters are fine with sugar alcohols. They provide sweetness without adding to your body's carbohydrate intake. However, it's crucial to remember that some alcoholic beverages do include carbohydrates.
Maltitol, for example, is not permitted on this low-carb diet. Although technically a low GI sugar, it affects your blood sugar levels. As a result, it might keep you from entering ketosis.
5 - Taking Too Many Calories
You won't be able to lose those extra pounds if you consume more calories than you expend. In fact, even if you have reached ketosis, you could still put on weight if you eat a lot of calories.
Compared to diets high in proteins and carbohydrates, foods with a lot of fat have more calories. You should therefore keep an eye on how many calories you consume each day. You might succeed in your objectives if you maintain a healthy diet.
These are a few of the causes why you might not be able to lose weight when following the keto diet.
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