How to lose weight keto
Ketogenic diet or keto diet has been popular lately for its ability to burn body fat efficiently by inducing the metabolic state of ketosis, wherein fat is now utilised for energy production instead of glucose.
Losing weight on keto diet can be achieved by involving a daily eating pattern that involves a high fat, moderate protein and low carb diet, by modifying the normal diet to a high fat diet can induce the metabolic state of ketosis.
Why am I not losing weight on keto
Here is a list of the common pitfalls of keto dieters and on why one cannot lose weight on a low carb diet.
1. Excessive Calories
Healthy weight loss also involves the practice of portion control and calorie deficit. Calorie deficit encourages one to eat fewer calories to shift the body to tap into stored fat reserves and convert fat to energy and be utilised by the body.
The calorie intake of a keto dieter can easily add up due to the high caloric density of fats, compared to carbohydrates and protein which only contain 4 calories per gram, one serving of fat contains 9 calories per gram. Even small portions of high fat foods especially the keto processed foods and snacks can easily add up to the total caloric intake per day.
While fat is the key component of a keto diet to induce ketosis and promote weight loss, it cannot serve as a free pass to indulge in consuming unlimited quantities of calorie-dense food items.
To make the most of the calories allotted for the day, choosing and eating healthy fats like avocado, olives, coconut oil, and peanut butter can be beneficial compared to other calorie-dense food items like deep-fried foods, keto sweets, and keto-baked products.
2. Hidden Carbohydrates
Low carb diets include food items that are low in carbohydrates but hidden carbs from processed foods, sauces, condiments, and even fruits and vegetables. The carb intake from these food items can prevent or inhibit ketosis, which can hinder weight loss and may potentially be the reason why a keto dieter experiences weight gain as excess carbohydrate intake especially from too many processed foods can increase blood glucose levels and halt ketosis.
Hidden carbs from sauces like barbecue sauce, honey mustard, and teriyaki sauce are sometimes not considered and can easily be eaten in excess. 2 tbsp of barbecue sauce can contain 8 grams of carbs while 2 tbsp honey mustard sauce can contain 6 grams of carbs lastly, teriyaki sauce can also contain up to 6 grams of carbs. The carbohydrate content of these sauces can easily add up to the total food caloric intake per day which can lead to weight gain.
3. Too much protein
Adhering to the macronutrient split on a keto diet, one should not only focus on the high fat consumption and look for low carb inclusions but also it is essential to remember to include a moderate protein intake along with fat and carbohydrates.
Consuming too much protein on a keto diet can potentially lead to difficulty in losing weight and the possibility of gaining extra weight. Here are a few reasons why:
Firstly, our body is smart enough to look for sources aside from carbohydrates for energy. When one increases his/her protein intake, it can result in the process called gluconeogenesis where the body converts protein into glucose for energy. This results in the utilisation of glucose which can halt the metabolic process of ketosis and eventually the fat-burning state is stopped.
Moreover, protein contains 4 calories per gram not likely as high as fats but when consumed in excessive amounts more than the recommended intake can contribute to excessive calorie intake which can lead to weight gain.
The ketogenic diet aims to have a moderate protein intake ideally between 10 to 35% of the total calories per day. It is important to know the appropriate macronutrient split so that one can easily plan our food items and meals.
4. Increased stress levels and lack of sleep
A person's body weight can be significantly impacted by increased stress levels and lack of sleep regardless of the type of diet a person is following even in the keto diet. Here are a few reasons why one person can still gain weight even when following the keto diet.
The stress hormones like cortisol are released in times of stress which can have an impact on food intake and cravings for calorie dense foods. Cortisol also affects how the body processes glucose making it hard for blood sugar to be regulated.
Like stress, lack of sleep also disrupts the regulation of the hormones related to hunger and satiety namely leptin and ghrelin. This disruption between the two hormones can also contribute to increased appetite and excessive calorie intake.
6. Lack of Physical Activity
Incorporating physical activity into a keto diet, whether a structured exercise or just daily movements like walking, can play a crucial role in losing weight. Not only physical activity, light or strenuous, can help in burning calories but also in creating an effective calorie deficit.
Without daily physical activity, it is easier to be bored out and eat, which can lead to more than the daily needed calories regardless of whether you are following the keto diet.
9. Inadequate Hydration
When the body is not supplied with enough water for hydration it can have few implications for not losing weight even on the keto diet.
Firstly, when the body is deprived or not adequately hydrated, the body will go through its protective mechanism of retaining body water which can contribute to temporary water weight gain. Water retention can be a little confusing to keto dieters and can lead to an impression that they are gaining weight as they have not considered water weight in the process. This is the importance of proper hydration every day.
Inadequate hydration can also slow down or even impair body processes like converting glucose and fat for energy, thus leading to slower metabolism. This could mean that ketosis cannot be maintained if there is unavailable water to aid with fat metabolism.
Lastly, inadequate hydration can lead to poor physical and exercise performance, fatigue, and reduced stamina. Water is needed by the body especially when doing structured exercises and strenuous activities as it helps with endurance and recovery. If not supplied properly, one can end up feeling all exhausted to work out which can hinder the weight loss process.
Conclusion
The ketogenic diet has been popular as another tool for people who want to lose weight and improve the management of their blood sugar levels. Being on a keto diet is not a one-size-fits-all eating plan and could have a few challenges that one can encounter.
Keto dieters can experience not effectively losing weight because of the few pitfalls that might be overlooked like excessive calories, hidden carbohydrates, too much protein, increased stress levels, lack of sleep, lack of physical activity and inadequate hydration.
* These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
Written By Author
Joyceren Miyah Genobaña, Expert Dietician & Nutritionist
Reference List & Sources
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