Despite the best efforts you have made, you are not losing significant weight on keto. Maybe you have gained weight or plateaued. You are simply keto crashed! Probably you feel confused and not sure where to start. This happened when you held a lot of hope for keto.
Maybe you read or heard from somewhere that a keto diet melts fat quite quickly. Since it does not contain carbs, it forces the body to burn the accumulated fats of glucose for fuel. Ketosis can be defined as the state the body enters when the liver breaks down the fats into ketones that can be used as energy. According to Keto, without glucose, the body does not have all the lows and highs that result in hunger pangs, cravings, and energy crashes. Instead, the blood sugar levels stay stable. The following are some of the top reasons you are not shedding extra weight even on keto.
You are Not in Ketosis
The truth is that it is tricky to achieve ketosis when you are just starting out. Most people believe they are in ketosis just by following a keto diet for a few days. The problem is that they are not estimating their food intake correctly. Therefore, you have to know how to get into ketosis. You need to monitor your intake of macronutrients – how much fat, carbs, and protein to eat daily. Although calorie intake cannot affect ketosis, it is likely to impact the amount of weight you are losing.
Eating Too Much
For you to lose weight even if you are on a keto diet, you have to watch your calories. This does not mean cutting them, but you cannot go wild and eat more than what you were eating previously. If you keep on overeating, there is no miracle going to happen. Remember that fat has twice the amount of calories than carbs and protein do per gram. Therefore, you should track what you are eating. Fortunately, some tools and apps can help you monitor your calories.
Not Eating Enough
If you cut calories excessively, then the body might think you are starving. In this way, it will start storing more fats and proteins to protect your organs. Thus, when you think you are making progress, in reality, you are not doing anything. Always calculate the calories you consume each day.