8 reasons why you don’t lose weight with the ketogenic diet!

Many people choose a ketogenic diet with the goal of losing weight and maintaining health, and ketogenic is a low-carb diet. People following a ketogenic diet typically limit their carbohydrate intake to 20 to 25 grams per day.

BingMag.com 8 reasons why you don’t lose weight with the ketogenic diet!

Many people choose a ketogenic diet with the goal of losing weight and maintaining health, and ketogenic is a low-carb diet. People following a ketogenic diet typically limit their carbohydrate intake to 20 to 25 grams per day.

Evidence shows that reducing carbohydrate intake this much can lead to weight loss. It is effective in improving heart health and helps regulate blood sugar.

But the important thing is that in order to benefit from the benefits of the ketogenic diet, you must implement it correctly.

When in You are trying to lose weight with ketogenic diet but your efforts are not working, you should find the reason or reasons. In this article, we explain 8 of these reasons.

1. You are consuming too many carbohydrates

BingMag.com 8 reasons why you don’t lose weight with the ketogenic diet!

One of the most important reasons for people on a ketogenic diet to lose weight is The weight is that they consume a lot of carbohydrates.

In order to provide the conditions for ketosis, the consumption of carbohydrates must be drastically reduced. Ketosis is a metabolic state in which the body burns fat instead of glucose for energy.

In fact, only 5% of your caloric needs should come from carbohydrates, which is in stark contrast to a standard diet. has it. In a standard diet, it is recommended that between 45 and 65% of the required calories come from carbohydrates.

If you have just started a ketogenic diet, it is normal to have a little difficulty in limiting carbohydrates. But in order to reach and maintain ketosis, you have no choice but to consume only the recommended amount of carbohydrates.

If you don't know how many carbohydrates you should consume in each meal, you can get help from diet apps. .

  • 11 foods that you should eliminate in a low-carb diet

2. You don't eat nutritious food

It doesn't matter which diet you follow; The thing that you should follow in order to lose weight while maintaining health is to consume whole and nutritious foods.

Even if processed foods are produced in such a way that they are compatible with the ketogenic diet, excessive consumption of them can affect weight loss. It has a negative effect. Consuming processed food as a snack increases your calorie intake, and extra calories are the factor that puts you off the path of weight loss. Also, if you don't have enough time to prepare food, ready meals and fast foods you consume, you cannot achieve results in weight loss.

Processed foods, ready meals and fast foods do not have high nutritional value, they are high in calories but contain very small amounts of vitamins, minerals and antioxidant compounds.

If you are on a ketogenic diet and looking to lose weight, you need to eat healthy, whole, and nutritious foods. For example, natural and full-fat dairy products, types of red and white meat, eggs and healthy fats such as avocado and olive oil are all suitable options. Of course, it is better to consume meat and poultry that have had natural and healthy nutrition.

In order to get enough fiber and nutrients, be sure to eat non-starchy vegetables such as leafy vegetables, broccoli, bell peppers and mushrooms. Add to your diet.

3. You may be consuming more calories than you need

When trying to lose weight, it is very important to create a calorie deficit, and to create a calorie deficit, you must either reduce your calorie intake or consume more calories through increased physical activity.

If you follow a ketogenic diet but don't pay attention to your calorie intake, chances are you won't be able to lose weight. Since many of the foods compatible with the ketogenic diet, such as avocados, olive oil, high-fat dairy products, and nuts, are high in calories, it is important not to overdo their consumption. The ketogenic foods used contain large amounts of protein and fat, which is why people feel fuller after consuming them. But still, people may get more calories than they need by eating high-calorie snacks or overdoing meals.

Paying attention to the size of meals, not overdoing snacks and increasing physical activity can create a calorie deficit. Help to lose weight.

  • Does calorie counting help to lose weight?

4. You have an undiagnosed disease

The ketogenic diet is an effective way to lose weight. If you are doing everything right but you are not successful in losing weight, it is a good idea to check your health status because some diseases and disorders can prevent weight loss.

Hypothyroidism, polycystic ovary syndrome, Cushing's syndrome, hyperinsulinemia. and depression are diseases and disorders that can cause overweight and make it difficult to lose weight.

You can ensure your health by going to the doctor and doing the prescribed tests, and if you are suffering from one of the above diseases and disorders, don't be disappointed. By doing the necessary treatments, changing your lifestyle and choosing the right diet, you can restore your health and lose weight at the same time.

5. You have unrealistic expectations about weight loss

BingMag.com 8 reasons why you don’t lose weight with the ketogenic diet!

It's normal when you start following a new diet. which you want to achieve very soon. But don't forget that weight loss can have different patterns in different people.

It is confirmed that the ketogenic diet can lead to weight loss if it is implemented correctly, but this weight loss may not be much. Don't be fast, that's okay too. Losing weight and maintaining an ideal weight while maintaining health is possible with only small but constant changes.

Although losing a large amount of weight in the shortest possible time can be a tempting goal, but according to the advice of experts, the best The pattern for weight loss is to lose between half and a kilogram each week, the exact amount depends on the person's weight.

Instead of constantly stepping on the scale, measure your arms, thighs and waist every week. Measure and review your progress.

6. You eat high-calorie snacks

People who are extremely hungry tend to overeat at meals. Consuming healthy and useful snacks can be an effective solution to prevent this extreme hunger. But excessive consumption of high-calorie snacks and snacks, even if they are compatible with the ketogenic diet, will make your efforts to lose weight less effective.

If you snack more than once a day, choose low-calorie options. Select. Consuming foods containing protein as well as non-starchy vegetables can help you feel full longer and not get extra calories. For example, a hard-boiled egg with some fresh vegetables can be a smart choice.

On the other hand, people new to the ketogenic diet should consume more fiber to support their digestive system. Don't be disturbed. Adding non-starchy vegetables to snacks will help you get more fiber.

7. Are you suffering from stress and not getting enough sleep

Studies show that stress, especially chronic stress and lack of sleep, can have a negative effect on weight loss.

When you are stressed, your body It produces a lot of cortisol. Cortisol is a hormone that is commonly known as the stress hormone, and high levels of this hormone in the body cause fat storage, especially in the abdominal area. In addition, most people who suffer from chronic stress suffer from lack of sleep, and lack of sleep is one of the contributing factors in gaining weight.

Also, research shows that lack of sleep affects appetite-regulating hormones such as leptin and ghrelin. It is negative and causes an excessive increase in appetite.

To deal with stress and get enough sleep, limit the use of electronic devices and take help of methods such as yoga and meditation.

8. You don't get enough physical activity

BingMag.com 8 reasons why you don’t lose weight with the ketogenic diet!

When following a ketogenic diet and looking to lose weight, You need to change your lifestyle and do more physical activity. Carrying out a regular exercise program has numerous positive effects, each of which contributes to maintaining health and fitness, and fat burning is one of these positive effects.

For example, exercising can reduce the risk of chronic diseases such as It reduces heart, diabetes, depression, anxiety and obesity.

When you exercise, you will also build muscle in addition to burning calories. More muscles means that you burn more calories at rest, and this increase in calorie burning boosts your metabolism.

Starting an exercise program can be difficult, especially for people who have never exercised before. To make it easier to implement the exercise program, you can use the following strategies:

  • Be sure to exercise according to a specific plan. Sticking to a program is the best way to create a habit.
  • Plan three or four training sessions during the week and choose the best time to implement the program.
  • >
  • motivate yourself; If you want to go to the gym after work, put the gym bag in the car, and if you want to do a morning workout, put the gym clothes by the bed.

Abstract

Excess calories, inactivity, not properly implementing the ketogenic diet in terms of the allowed amount of macronutrients, chronic stress and some Disorders and diseases can all have a negative effect on weight loss.

In order to lose as much weight as possible with the ketogenic diet, eat whole, nutritious and low-carb foods as much as possible. Increase physical activity, reduce stress and get enough sleep.

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