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Everyone drops serious pounds by following the ketogenic diet – or at least it seems that way. So, if you feel that you are the only one do not lose weight, do you do something wrong?
Let's quickly recap the basic principles of the keto diet: we encourage people on a Keto diet to consume about 80% of their calories from fat, 15% of protein and 5% of carbohydrates. The drastic reduction of carbohydrates sends the body into ketosis, a state in which your body burns fat to get energy instead of carbohydrates. This can lead to rapid weight loss for some, although long-term success has not been proven, says Erin Palinski-Wade, RD, CDE, nutrition expert. Indeed, only a few small studies have shown that a keto diet helps people lose weight. And other research has shown that a keto diet is not more effective at losing weight than low carb diets. (This is also related to some unpleasant side effects and even serious health risks such as type 2 diabetes.)
And yet, your neighbor, your best friend and about a million celebrities have all managed to lose weight with their diet, at least in the short term. If you reduce your carbohydrates like a demon but have not been able to join their ranks, it is quite possible that you do not take the keto diet correctly. Here are seven common keto diet mistakes that could make you stumble.
You eat too many calories
Many keto beginners think they can eat as much fat and protein as they want, as long as they keep their carbohydrates low enough. But it is a serious mistake of weight loss. Do not forget that you have to burn 3,500 calories to lose a pound. "Too many calories from the diet, even if they come from protein and fat compared to carbohydrates, can still be stored as excess energy," says Palinksi-Wade. Most active and healthy women looking to lose weight should consume between 1,500 and 2,000 calories a day, said Palinski-Wade. So, if you eat more than that, consider reducing your consumption.
You listen all the time
Well prepared snacks can help you avoid getting lost on your plate and not succumbing to an unrestrained urge or overeating at mealtime. However, constant consumption of calories, even on healthy, keto-approved dishes such as avocados or nuts, can help you consume more calories than you need. And that can put your weight loss to a halt. "Snacks are fine, but focus on caution," says Palinski-Wade. "Snack when you're really hungry, and really listen to your body and stop eating when you're satisfied."
You have more carbohydrates than you think
You must maintain your carbohydrate intake below 20 grams per day to stay in ketosis and continue to burn fat to get energy. But it can be easy to exceed this threshold if you're not careful because many keto-friendly foods (such as vegetables, berries, and nuts) actually contain small amounts of carbohydrates. "It's only when all your carbohydrate stores are exhausted that the body will start using fat as fuel," says Kristin Kirkpatrick, nutrition expert, MS. "Therefore, as soon as you supply carbohydrates again as a fuel source, the body returns directly to its preferred source and eliminates you from ketosis."
You are splurge on non-ketone foods
Even if you follow a keto diet perfectly most of the time, a high carbohydrate snack may be enough to get rid of ketosis and send the signal to your body to come back to burning energy instead of fat. That alone can spoil weight loss, according to recent research. "It seems that one of the benefits of the keto diet is actually in the fact that ketosis lasts a long time. I often recommend to my patients to choose options of madness that will not eliminate them from ketosis, "says Kirkpatrick. She loves low-carb biscuits, such as Quest Protein Cookies, but these keto fat bombs are also good.
You do not get enough fiber
Fiber slows down digestion and takes up a lot of room in your digestive tract, which can help you feel fuller longer. It is therefore not surprising that high fiber intake is associated with lower body weight. The problem? Fiber is a type of carbohydrate that is found mainly in whole grains, beans, fruits and vegetables, and the results show that most low-carb dieters do not consume it not enough.
You may need to be creative in your meals to get the recommended 25 to 30 grams of fiber a day during your stay in ketosis. So, if you think you have problems or need help, consider consulting a dietitian. "If you work with an expert, you can fight the fiber problem by eating high-fiber, low-carbohydrate foods such as cruciferous vegetables and nuts without starch," Kirkpatrick says.
Your intestinal bacteria are out of use
Consuming protein and fat at the expense of high fiber foods can keep you below your daily carbohydrate threshold. But research suggests that skimping on the fibers could impact the types of bacteria that grow in your gut, thus hindering the attainment of your weight loss goals. A 2018 study of International Journal of Obesity found that people with high levels of fiber-digesting bacteria lost more weight than people with higher levels of bacteria that seemed to eat meat and fat.
You do not see the situation as a whole
Successful weight loss has a lot to do with what you eat, but it's not the only factor. "It's harder to lose weight if you do not fit into other healthy lifestyle habits," says Palinski-Wade. Sleeping enough, exercising regularly, and managing stress levels are all factors that can affect your ability to lose weight. Experts say that sleep deprivation, a sedentary lifestyle and uncontrolled tension can all contribute to weight problems. "You will see success more quickly if you focus on many healthy changes and you will have a better chance of losing weight in the long run," said Palinski-Wade. And it's true no matter what type of diet you are trying.
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