So you want to start a ketogenic diet? Why? Your reasons may vary, but here are 12 different reasons for you to consider before you jump on the keto bandwagon: 1. Keto doesn’t work for everyone. 2. You don’t want to lose weight. 3. You don’t want to eat less. 4. You don’t want to eat less meat. 5. You don’t want to eat less fat. 6. You don’t want to eat less dairy. 7. You don’t want to eat less carbohydrates. 8. You don’t want to eat less sugar. 9. You don’t want to eat less salt. 10. You don’t want to eat
The keto diet is a low carb, high fat diet that promises to help you lose weight and manage your diabetes. However, long term use of the diet can lead to serious side effects. Find out why you stall on the keto diet and how to stay on track.
Many keto dieters worry about stagnation or plateaus. First of all, I want to emphasize that if you lose weight no matter what, you have not stopped. At some point, weight loss will slow down or even go haphazardly, which is normal and to be expected.
Don’t worry, you’re still doing great, my keto friend!
I like to learn the 1-month rule: If you don’t lose any weight for an entire month, you can officially declare that you have stagnated. If so, here are some reasons why you may be stuck and tips on how to overcome a plateau.
1. Grazing for food.
Insulin rises every time you eat, even on a keto diet. This can force the body to store fat instead of burning it for fuel. Eating too much also leads to more cravings. If you feel hungry between meals, add fat to your food to keep you full until the next meal.
2. Lack of complete familiarity with Keto.
If you alternate the keto diet and allow yourself lots of cheat days, your body won’t be able to get used to using fat as fuel. Remember, the keto diet is a healthy lifestyle, not a quick fix. Absolutely.
3. Eating too many carbohydrates.
Each person has a different level of carbohydrate tolerance. Try cutting down 5-10 grams of carbs a day for a few weeks and see if that helps.
4. Exaggerate the protein.
Too much protein can turn into glucose (sugar) and put you out of ketosis. Try to consume 3 to 6 ounces per meal. If you have 6 ounces, reduce it to 3-4 ounces (about the size of a pack of cards).
5. Eating too much fat (once you are keto-adapted).
I often talked about not eating enough fat, especially in the beginning of transitioning to the keto lifestyle. But once your body gets used to burning fat as fuel, you may need to cut back a little to give your body a chance to burn its reserves.
6. Excluding intermittent fasting (IF).
While IF is not a requirement to follow the keto diet, you are still missing out on some incredible health benefits, including fat loss. Intermittent fasting can definitely help you overcome weight loss plateaus. Shorten your feeding time and watch the fat melt away.
7. Too much stress.
Keto or not, stress has a major impact on your ability to burn fat. Stress increases the level of a hormone called cortisol, which inhibits fat breakdown. Find ways to minimize the stress in your life. In addition, developing a stress reduction plan can really help reduce stress levels.
8. Feeling of not sleeping well.
Studies show that poor sleep is associated with weight gain and increased daytime hunger. Lack of sleep also increases overall stress, which also leads to a decreased ability to burn fat. Tips to improve sleep include: setting a regular sleep routine, using white noise, creating a dark room with blackout curtains, reducing screen time (phone, TV, etc.) and maintaining a cool temperature.
9. Insufficient physical activity.
Hopefully, if you’ve been following the keto diet for a while, you’ll feel more energized. Integrate exercise into your daily life. Exercise helps to reduce stress and increase metabolism, which burns more fat.
10. Eating too many ketosis-friendly sweeteners.
Many people report increased hunger and cravings when using alternative or non-nutritive sweeteners. This can lead to overfeeding. If you use sweeteners daily, try leaving them out for a few weeks and see if that helps.
11. Carboniferous creeper lights up.
Sometimes, after you’ve been on a ketogenic diet for a while, carbohydrates start to come back into your body, causing you to fall out of ketosis and slowing your weight loss. If your weight loss has stalled, check that you haven’t become too complacent with the keto diet and pay attention to food labels.
12. Other medical reasons.
If all of the above hypotheses have been ruled out, it may be time to consult a doctor. Some medical conditions can affect weight loss. In addition, some prescription drugs can cause metabolic changes that raise blood sugar and insulin levels and make you hungry.
Remember, there is no one-size-fits-all solution to the keto diet and everyone loses weight at a different rate. Plug in, join in and move on. As always, persevere and ketogize!
Want to know more about keto? Visit our Start Here page to begin your keto journey!
Frequently Asked Questions
Why do you stall on keto?
I don’t stall on keto. I’m just not a fan of the diet. I don’t stall on keto.
Why is the keto diet not working for me?
The keto diet is a high-fat, low-carbohydrate diet. It’s not for everyone and it can be difficult to maintain. If you’re struggling to stick with the keto diet, try these tips: Eat more fat and protein. Fat is the most satiating macronutrient, so make sure you’re getting enough of it in your diet. Protein also helps keep hunger at bay and can help with weight loss. Drink plenty of water. Dehydration can make it difficult to stick with the keto diet. Eat more vegetables and less fruit. Fruit is high in sugar, so it’s best to limit your intake of fruit. Vegetables are low in sugar and carbs, so they’re a great way to fill up on nutrients without adding too many calories or carbs. Try intermittent fasting. Intermittent fasting can help you stay on track with the keto diet by giving you a break from eating every few hours. What are the benefits of the keto diet? The keto diet is a high-fat, low-carbohydrate diet that has been shown to help with weight loss and improve blood sugar control.
Will a cheat meal break a keto stall?
No, a cheat meal will not break a keto stall.
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