Keto Diet Plan
Learn exactly what to eat and get healthy without giving up your favorite foods.
11 Reasons Why You Are Not Getting Results Going Keto
Given how effective a ketogenic diet can be for weight loss, it’s not surprising going keto has become quite popular.
I started to experiment with the ketogenic diet just over ten years ago, and now I am going keto full time.
In the beginning, I lost quite a bit of weight fast. But then things stalled, and I stopped getting results.
I slowly worked out where I was going wrong for the next few years through trial and error.
Fast forward to now, I am at my ideal weight and use keto to maintain that weight.
But as I look around, I notice that many people have the same problems I had losing weight on a ketogenic diet.
And that is why I’m writing this for you now.
You see, when I started the keto diet, it would have been so much easier if I got it right straight away, instead of the years it took me.
So let’s not waste any more time and get right down to why the ketogenic diet is not working for you.
10 Reasons Why You Are Not Losing Weight on a Ketogenic Diet
Not Testing Yourself for Ketone Bodies
You’ve probably heard the quote by Peter Drucker, “What you can’t measure, you can’t manage.”
Well, in this case, it’s “What you don’t measure, you can’t manage.”
There are two reliable ways to test yourself for ketone bodies;
- You can test your urine with ketone urine test strips.
- You can test your blood with a ketone blood meter. This is the best way to test for ketones.
Too Many Carbs
There are many so-called “experts” or weight loss “gurus” out there who will tell you the maximum amount of carbs they think you should eat per day to achieve dietary ketosis.
But the truth is that everyone is different.
So while one person may be able to achieve dietary ketosis while eating 100 grams of carbs per day, you may only be able to eat 25 grams per day to stay in ketosis.
The best way to determine your daily carbs limit is to test your blood ketone levels.
Lose Weight on a Ketogenic Diet
Too Much Protein
Many people think that you can eat as much protein as you want on a ketogenic diet.
This couldn’t be further from the truth.
You see some of the amino acids in protein break down to become glucose in your blood, and too much glucose in your blood stops your liver from creating ketone bodies.
A good guide for you to follow is about one gram of protein per kilogram of your lean body mass.
Once again, the best way to find your daily protein limit is to test.
Too Much Fat
When you are on a ketogenic diet, your liver converts fat into ketone bodies, which your body uses as your primary energy source.
And to lose weight, you need to be using the fat stored in your body.
So if you eat enough fat for your daily energy needs, you won’t be burning any of your fat stores, and you won’t lose weight.
So while you want to lose weight on a keto diet, you need to take it easy on your fat intake.
And once you have reached your ideal weight, you can increase the amount of fat you eat to maintain that weight.
It can be challenging to stick with it and not eat any carbohydrate-filled comfort foods you love when going keto.
And once you have cheated and eaten those carbs, it takes you some time to get back into ketosis and burn your fat stores.
So even if you only cheat once every few days, you’ll probably not be burning much fat, if any at all.
One version of the ketogenic diet is called the cyclical ketogenic diet.
This is a bit like planned cheating.
The idea is to eat low carb for 5 or 6 days a week, and then you load up on carbs for the other 1 or 2 days.
While you can still lose weight on the cyclical keto diet, it is nowhere near as effective as the standard keto diet.
This is because after you load up on carbs, you need some time for your body to adjust back to burning fat.
So many processed foods are being advertised as “healthy” these days.
And the food companies do a great job of this with beautiful color images of whole foods on the label, along with catchy and deceptive words like “all-natural” and “no added sugar.”
It’s so easy for you to get tricked and end up eating something that will stop your efforts to lose weight on a keto diet.
Your best bet is to eliminate processed food from your life altogether or as much as you possibly can.
If this is too difficult for you, you need to read the nutritional label and know how many carbohydrates there are in one serving.
Keto adaptation (Keto Flu)
Keto adaptation, or the keto flu as it is sometimes called, is a big reason why many people give up on a ketogenic diet.
As the name suggests, your body needs to “adapt” to burning fat as its primary fuel source.
While some people are lucky and adapt to keto quickly, others may suffer from one or many of several side effects like:
- Muscle Weakness
- Muscle Cramps
- Problems concentration
- Stomach pain
- Sore muscles
- Difficulty Sleeping
- Cravings For Sugar and Carbs
- Brain Fog
- Low Energy
- Feeling Irritable
In rare cases, these symptoms can start one to two days after going low carb and last anywhere from a couple of days to a month.
Just drink plenty of water, which can help ease your symptoms and get you back on track.
And don’t give up!
Overeating Keto Snacks
As the Ketogenic diet has become more popular, the big food companies have put many different keto snacks on the market.
You might think this is a good idea, but it can be a trap.
You see, technically, these snacks are keto if you stop at one or two per day, but if you don’t stop at just one or two, you can end up eating enough to put you over your daily limit of carbs, and you’ll be out of ketosis.
If you are going to indulge in these keto treats, you must be sure that you read the nutritional data on the label to make sure you stay under your daily allowance of carbs.
Restaurants always have many tempting foods full of carbs and sugar on the menu.
Like me, if you like to eat out, it can be very tempting to order some of those tasty foods.
And when you do, your keto efforts are toast.
But with a bit of tweaking, you can still enjoy eating out when you want to.
Here are a few tips you can use to stay in keto while eating out.
- Substitute rice or salad with steamed veggies or a side salad.
- Put olive oil and balsamic vinegar on your salad instead of that sugar-filled vinaigrette.
- Stay away from the bread basket and order a starter like salt and pepper chicken wings.
- Hold the sauce on that steak.
- Hold the croutons.
- And if you’re not sure what’s in a dish, you can always ask your server.
Parties and Social Events
If you like to socialize and party, it can kill your efforts to lose weight by going keto.
All of the delicious snacks, not to mention the alcohol available at these events, are near impossible to resist and will stop your keto efforts from dead.
If you really must drink, then vodka and soda are great no-carb options.
And a couple of dry red wines should keep you out of trouble as well.
So now you know what has been stopping you from losing weight on a ketogenic diet.
And if you stick to the guidelines above, you should start seeing keto success before knowing it.
Good luck with your weight loss, and thanks for reading