The process of losing weight does not happen overnight. A lot of people will tell you, “calories in versus calories out determine your weight” – However, losing weight is not as simple as it may seem. In all seriousness, if it were that easy, everyone would have done well. so What’s Holding You Back from Losing Weight on Keto?
Most people who try the keto diet lose weight quite easily, but some struggle to lose weight as quickly as others. The following are nine reasons why you may not be able to lose weight while following a keto diet.
1. Your body isn’t in ketosis
It seems obvious, but this is an important reason for weight loss problems with Keto. If someone wants to be in ketosis, they have to meet some conditions. Without them, ketosis isn’t possible.
You should track your calories, proteins, and fats every day to make sure you’re in the right range for ketosis. If you want to check empirically whether you are there, a blood test could help.
2. Your carb intake is too high
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When people start Keto, they commonly experience carb cravings that cause them to cave and eat extra foods here and there. In other words, it delays ketosis and isn’t a productive way to lose weight. If you can keep your willpower and resist those first cravings, you will be rewarded in the long run with much more control over your appetite and fewer junk cravings.
Despite eating fewer carbs than the recommended amount, you may not be losing weight on keto despite keeping your carb intake within the limit. This means you might be particularly sensitive to carbohydrates, so you should go extra low in carbs.
3. Carb Sensitivity
A person who is “sensitive to carbs” is also said to be “insensitive to insulin.” The hormone insulin is responsible for converting carbohydrates into usable energy. If your body has a healthy level of insulin sensitivity, carbohydrates are converted to energy right away or stored efficiently for later use.
The body has trouble utilizing excess glucose when insulin sensitivity is off. As a result, the level of blood sugar remains high after eating. Unmetabolized or slowly metabolized glucose leads to weight gain.
Over time, those who have consumed a lot of carbs and sugar develop a carb sensitivity (most people in developed countries). It is possible that you should reduce even more than you do already, which may jumpstart ketosis. Consult a physician before starting any diet if you suspect you have a problem with blood sugar or insulin sensitivity.
4. You’re on a Keto diet … But it’s Low Quality
Everybody has a busy lifestyle. To keep pace with everything, one needs to grab a bite (or three) from a universally accessible, inexpensive, and quick source. While we’re aware that it’s not ideal, it’s always there!
The label might say the food is low carb, but processed foods can hinder your progress. Focus on whole, keto-friendly, and nutritious foods. Whole foods are whole foods in their natural state. For example, an avocado (as opposed to prepackaged guacamole), actual eggs (not reconstituted egg-like fast food), and pan-seared salmon (not frozen fish sticks). Processed foods lack nutrition, so they don’t fill you up, and they actually lead to more severe cravings.
By planning healthy Keto meals in advance, you will be able to avoid eating processed foods. It’s simple to plan your meals by taking one day a week to prepare and set aside what you plan to eat for the rest of the week.
5. Sneaky sugar
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It’s possible that you may have given up the big bad sugary treats, such as sodas and candy bars, but there’s still too much sugar in your diet, which kicks you out of (or prevents) ketosis.
For Keto dieters, there are several sweeteners and sugar substitutes on the market. Although some of them are advertised as low-sugar, they have more carbs than you’d guess, despite their sleek packaging.
Honey and agave sweeteners are definitely healthier than refined sugars, but they can still knock you out of ketosis. There are some keto-friendly items such as yogurt and salad dressings that contain a lot of sugar. Know the nutritional value of your food.
6. Calories High, Calories Low
Even with Keto, losing weight requires a caloric deficit. You should be able to stay within a healthy range by tracking protein, fat, and calories. When you consume the right food, but you’re still not losing weight on keto, you may be eating too much of it. High-calorie foods are still high-calorie foods, so be careful how much you eat.
A diet too low in calories may also lead to trouble. Too much caloric deficit results in metabolic changes that make sure the body gets to keep nutrients. Slow metabolism doesn’t burn fat and calories and weight loss may be more difficult.
When you’re stressed too much, your metabolism is negatively affected. Due to this, your body releases more cortisol, which results in weight gain (especially in the stomach). It is also possible to have trouble sleeping due to stress. It is important to get enough sleep in order for the metabolism to function properly.
Mediation, yoga stretching, and light exercise can help relieve stress. During your diet journey, it’s also important to not overdo it. It will be different for everyone. You deserve happiness no matter what size you are.
8. Exercises to Consider
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A healthy lifestyle requires exercise. The result is lowered stress levels and a faster metabolism. Not all exercise is good exercise in Keto.
Even a little bit of walking, jogging, swimming, or lifting every day can have a major impact. By lifting weights, the body gains muscle, which in turn helps to burn fat and keep it off better than those without. If you’re just getting started with Keto, you shouldn’t do intense cardio right away. Instead, you should keep it low-intensity to begin with.
9. Progress is Not Linear
The journey to weight loss for everyone has its ups and downs, just like weight loss for everyone. It is perfectly normal to experience fluctuations and plateaus. There is no such thing as long-term weight loss in a linear fashion. It is inevitable that there will be periods of incredible progress followed by periods of slow to none.
Being kind to yourself and sticking to Keto are the best solutions if your weight loss progress is experiencing a hiccup. Keep up the good work!
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