5 reasons you’re not losing weight on a ketogenic diet
When in ketosis, your body burns fat and uses it for energy efficiently. This process makes the ketogenic diet an ideal option for those looking for an easy way to lose weight. However, if you are following this diet and not losing weight, you are probably not in ketosis. Here are some common reasons for not losing weight on the ketogenic diet.
1. Not reaching ketosis
Generally, most keto dieters do not lose weight because they do not achieve ketosis. And the reason they don’t achieve ketosis is that they don’t cut back on carbohydrates. According to experts, your carbohydrate intake should be only 5-10% of your caloric intake.
Most ketogenic diets require dieters to cut down at least 20 grams of carbohydrates per day. And that is why they may not be able to burn fat. You can buy a home test kit and use the test strips to find out if your urine contains ketones. If the test result is positive, you are in ketosis.
2. Eat a lot of protein
Most low-carb diets allow for a certain amount of protein. If you think that a ketogenic diet refers to a high protein, low carbohydrate diet, you need to think again. This type of diet may not help you achieve ketosis, as your body cannot break down excessive amounts of protein for amino acids and then convert the amino acids to sugar.
When you are on a ketogenic diet, you get your calories from fat. And fat should make up at least 55% of your caloric intake.
3. Eat lots of acceptable carbohydrates
You can have some types of carbohydrates when you are on the keto diet, such as dairy and nuts. These foods are generally high in fat and nutrients. Therefore, they can be an ideal supplement to your diet. But the problem is that they contain carbohydrates.
Therefore, it is not a good idea to eat a lot of these foods. Ignoring this advice will prevent you from maintaining ketosis.
4. Eat maltitol
Sugar alcohols are generally fine for keto dieters. They offer sweetness but do not increase the amount of carbohydrates in your body. But it is important to note that some types of alcohols contain carbohydrates.
For example, maltitol is a type that is not allowed on this low carb diet. Technically, it has a low glycemic index, but it does have an impact on blood sugar levels. Thus, it can prevent you from achieving ketosis.
5. Consume too many calories
If you eat more calories than you burn, you won’t be able to lose those extra pounds. In fact, if you eat a lot of calories, you can gain fat even if you’ve reached ketosis.
Foods that are high in fat have more calories compared to foods high in protein and carbohydrates. Therefore, it is important that you monitor the calories you consume on a daily basis. By eating a balanced diet, you can achieve your goals.
So, these are some of the reasons why you may not be able to lose weight on your ketogenic diet.