The ketogenic, or simply ‘keto’, diet has risen to become one of the most advanced forms of weight-loss systems available today. While its method of approach has been known in the world of nutrition and dieting for some time, the results that come with complying to this weight-loss plan have gained tremendous recognition in the last few years, making the keto diet a strong contender for slimming down and achieving fast and easy results with little effort involved compared to the traditionally standard diet and exercise regimen. The main point of a keto diet is to reach a bodily state of ketosis in which the body depends on energy from fat storage deposits rather than carbohydrates and essential proteins. This is done through restricting intake of carbs so that the body literally transforms stubborn fat into lean tissue through favoring a diet rich in essential fatty-acids such as red meat, dairy, avocado, and buttery oils.
Although a keto diet makes losing weight easier than ever before, there could be a few possibilities regarding why you’re not seeing the results in weight-loss that you were expecting. Here are five reasons as to why you’re probably not losing weight on the keto diet.
• You’re sneaking carbs.
Adding sugar to your morning coffee, consuming energy drinks, French fries, ice cream, milkshakes, including the bread that comes with eating pizza, hot dogs and burgers topped with buns can all have a detrimental impact toward your weight-loss goal with the keto diet. While dairy is essential for achieving an optimal state of ketosis, the added sugars in ice cream, along with the carbs that come from bread, do not prove ideal for this weight-loss plan. Instead, keep an eye out and opt for carb-free dessert options in times of those unavoidable sweet tooth moments. Also, be sure to avoid artificial sweeteners such as sucralose and aspartame, commonly used in diet products and sugar-free drinks, as these synthetic sugars are even more damaging to the process and development of ketogenesis, not to mention your overall health, than natural sources.
• You’re not meal-incrementing.
The traditional American diet we’ve been used to consists of 3 medium-to-large meals a day, typically spread out between the morning, afternoon and evening. To help boost your results, begin incrementing your meals throughout 5-6 portions each day, the point being to eat less at each interval compared to eating meals 3 times a day in total.
• You’re not being active enough
You can’t expect your body to work for you if you don’t put work into your body. Don’t have the time to put in an hour at the gym? No problem. The beauty of being on a keto diet is that having to put in and commit to exhausting hours of exercise is not a requirement, although any little bit of cardio does help in the long run. If you feel you’re not getting the results you want from your keto diet, try kickstarting your progress with a light jog, twenty-minutes maximum. This could be done by pacing around your block a few times or you can begin incorporating a new route to go by.
• Your sleeping patterns are off.
Your quality of sleep determines how well your body recovers which in turn affects the results of your weight-loss goal. Your body needs time to rest and recover after a day’s work of your demanding schedule in order to fully absorb and properly distribute energy from nutrients, which is why a cyclical sleeping pattern is crucial for bodily recovery and changes to lifestyle habits and routine.
• You’re too stressed and unmotivated.
Feeling more stressed out than usual during your time dieting could also lead to major setbacks in weight-loss goals as women tend to bloat rather than shrink with rising cortisol levels. Make sure your allowing your mind to feel at ease, which is important to do since your mind controls your bodily state, and you need to keep the mind happy in order to have a happy body. Fortunately, a twenty-minute jog outside might be all you need to release stress, stay cool and develop a consistent sleeping pattern.
As you can see, the first two reasons are diet related with the last three being lifestyle-based. A lifestyle change must be made for any diet, regardless how advanced. Just because the keto diet makes losing weight simpler than ever before doesn’t mean that the results will happen instantly, as each body is unique and differs in the process of metabolic adjustment.