You are on keto, but haven’t been losing weight? So you are wondering why keto isn’t for me? Today we are going to present you the reasons why keto isn’t working for you.
Why keto isn’t working, why keto isn’t working for me, reasons why keto isn’t working
Lets cover the 4 main reasons why people don’t lose weight with the keto diet: Reason number 1: Are you in ketosis?
The most important part of the ketogenic diet is that you need to be in ketosis. So many people get this fundamental principle wrong. You’re not on a keto diet if your body is not in ketosis.
Your body has to be using ketones for fuel, if you wish to see rapid weight loss. If you’re not in ketosis and your body is still using glucose for fuel, the results you were hoping to achieve will not come, or they won’t be as rewarding.
It can take anywhere from 4 to 7 days for your body to be in ketosis. You’ll need to be patient and do a urine test or use a breathalyzer to ascertain if you’re in ketosis.
The foundation of all fat loss, no matter if it’s keto, paleo akins or some fancy new hollywood diet, depends on a caloric deficit. Even if you’re on the keto diet and in ketosis, if you’re not consuming more calories than you’re burning, your weight will remain the same or it may go up.
Aim for a daily deficit of 500 calories. Since you’re on a keto diet, your body will more readily burn its fat stores and you’ll lose the weight much quicker. Being at a caloric deficit sets the stage for ketosis to work miracles.
Are you keto compliant?
Compliance with the diet is another cornerstone that must be in place. AT LEAST 70 to 75 percent of your calories must come from fat. 20 to 25 percent from protein, and your carb intake should be anywhere from 20 to 40 grams, depinding on your weight and height… and NOT a gram more.
Most people are addicted to carbs without realizing it. Making the switch from a carb-based diet to a fat-based one will be a challenge because the body is accustomed to using glucose for fuel – and glucose comes from carbs.
So, in the initial stages of the ketogenic diet, if you give in to temptation and sneak in more than your daily carb count, you’ll make it very difficult for the body to achieve ketosis. Carbs will hamper your progress.
You MUST be compliant with the macronutrient requirements to reach ketosis. Slip up here and there and you’ll not be in ketosis and your weight loss progress will be hampered.
Patience is required when adapting to the keto diet. Get sufficient sleep, do not engage in too hard exercise and besides that, just rest for the first week.
Keeping things easy will reduce cortisol levels and your leptin sensitivity will be restored. Once your hormones are balanced, the body will know how much food it needs, when to get hungry and just how much fat to burn.
Leptin resistance will impede your progress. The only way to overcome it is to give the body time to adjust. As long as you stay on track and comply with the keto guidelines, you will go into ketosis and your body will burn fat at an accelerated rate and make up for lost time.
Any time you feel like you’re not seeing results, it’ll probably be due to one of the 4 reasons above. So, be compliant and track your food portions, macros and check if you’re in ketosis.
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