If All Else Fails: Try Intermittent Fasting
If youre following all of the guidelines here with the intention of losing weight and arent seeing the scale move, you might consider intermittent fasting. All animals evolved from environments where food was scarce. Fasting is an adaptation humans gained from when food was harder to come by, enabling us to function effectively in a food-deprived state. Along with being good for preventative health, one of the many benefits of intermittent fasting is weight loss. Intermittent fasting is eating between a very specific eating schedule, and fasting outside of that schedule. For example, some people will fast for 16 hours with an eight-hour eating window. Other people choose a smaller eating window of 6 or even 4 hours, and still, others only eat one meal per day. Sometimes it takes tweaking to find the eating window that works best for you. Learn more about intermittent fasting here. Also note, before starting a new dieting program, its always a good idea to consult with your primary care provider or a dietitian.
Can You Really Lose Weight On A Keto Diet
So, is it possible to lose weight if you follow the keto diet correctly? Researchers have studied the keto diet for years and found some interesting resultsmost of which favor weight loss.
A 2013 study compares a group following the ketogenic diet with one on a low-fat diet. The results show that the former set of individuals lost almost 2 pounds more than the group following a low-fat diet.
Another research demonstrates how a low-carb diet is better for weight loss than a healthy-eating regimen. Both diabetic and non-diabetic groups of people following the low-carb routine lost 15.2 pounds over 3 months. In contrast, the individuals sticking to a healthy diet only lost 4.6 pounds.
Overall, the ketogenic diet enables your body to convert fat into energy and also suppresses your appetite. Therefore, keto is an effective weight loss strategy, given you follow it thoroughly.
What If Keto Isnt Right For You
Although the primary focus of this article is to help you bust through that plateau and lose weight again, lets take a few minutes to look at the bigger picture. Weight loss plateaus provide us with the perfect opportunity to pause and reflect on our diet and health as a whole.
- How are you feeling mentally and physically with your current dietary approach?
- What does your blood work look like?
- Are you struggling to sustain this way of eating?
If all youve achieved is weight loss at the expense of your health and well-being, then you may need to focus on adjusting your overall diet and lifestyle instead of looking for another quick fat loss fix. Formulating a diet that is optimized for your needs is the best way to ensure that you will lose that fat and keep it off for good without losing your mind and impairing your health at the same time.
An ideal diet is one that will help you improve your body composition, feel better than before, and optimize your health while also being a sustainable dietary approach for the long-term. Diets that dont fulfill these criteria are not worth our time and energy because we will only be able to stay on them for a short period of time.
The first step to creating a diet that is ideal for you is to realize that no diet is perfect for everyone. Every dietary approach has its advantages and disadvantages and must be adapted to each individual to help them meet their health needs and body composition goals as efficiently as possible.
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Youre Eating Too Much Protein
Its a common misconception that the keto diet is a high-protein diet like the Atkins diet. Keto is truly a moderate-protein diet in which about 20% of your calories come from protein.
Too much protein can actually kick you out of ketosis, says Davoodi, through a process called gluconeogenesis, where your body converts extra protein into sugar . Your body will reach for the glucose first and no longer burn fat for fuel.
To achieve keto weight loss, you want to eat moderate amounts of complete proteins, which are proteins with meaningful amounts of all nine essential amino acids. Meat, fish and eggs are all complete protein sources.
Dont stress about how much complete or incomplete proteins youre eating. If youre eating a diverse array of protein-rich foods, youre likely getting enough amino acids your body needs. And you get other benefits from incomplete proteins, toonuts and vegetables are packed with essential nutrients, and collagen protein supports healthy skin, bones and joints.
Pro tip: Carefully calculate your protein needs, advises Davoodi. Too much and you wont stay in ketosis too little and youll lose muscle. Heres a quick-and-dirty guide to calculate your ideal protein intake.
Youre Not Eating Enough Calories
This is usually not the case if youre struggling with losing weight on the ketogenic diet. But along with being unaware of eating too many calories, not getting enough calories can disrupt your weight loss.
When you dont eat enough, your metabolism slows down to conserve energy in response to inadequate energy levels or excessive exercise.
Make sure youve created a calorie deficit that your fat stores can still cover. Otherwise, your body will begin to use lean mass to get the energy it needs.
If you create a deficit thats too large, your metabolic rate will drop significantly in order to protect organs and normal bodily functions.
Again, you can use the keto calculator to figure out your individual calorie needs.
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Why No Weight Loss With The Keto Diet
The biggest problem Ive noticed with people not getting weight loss results with keto mostly comes down to two things
When youre in actual ketosis your liver will produce ketones in high amounts. These ketones will end up providing energy to your body . Not having enough ketones wont allow you to lose weight on the keto diet.
Most people who are new to the keto diet can underestimate how difficult it can be to get into ketosis. Its a smart idea to measure your level of ketone levels by using ketone test strips or a breath meter. This way youll know for sure if youre in ketosis.
Once your body is in ketosis itll start using your fat stores for energy fuel. This is the basic foundation of why so many people can lose weight on the keto diet. But you have to also make sure youre not eating too much while on the keto diet. If youre consuming too many calories and fats then your body will first try to burn those fats for energy instead of your fat stores .
Another one of the health and weight loss benefits with the keto diet is an increase in metabolism . When in ketosis your body can burn an extra 300 calories per day. This will result in a boost of up to 20% of your fat burning metabolism. This is a thermogenic effect meaning your body heat temperatures rises resulting in more calories burned .
Do You Have A Medical Or Genetic Issue
Some medical conditions and health issues, such as hypothyroidism, polycystic ovarian syndrome , Cushings syndrome, depression, and hyperinsulinemia can make it difficult to lose weight. If you know you have one of these, you may have found the culprit of your weight-loss stall. If youre not sure, its worth seeing your primary care physician to get tested and find out if something medical is in your way and learn how to manage it so that you can continue with healthy weight loss. Meanwhile, some people have specific genes that make it hard for fat to get across cell membranes and thus be released from the body. This is also something you should discuss with your doctor.
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Who Should Try A Keto Diet
So who is a good candidate for keto? In short: people with seizures. While people with seizures should be on medication, the addition of maintaining a keto diet can help decrease their risk of a breakthrough seizure.
According to registered dietitian Danielle Schaub, culinary and nutrition manager for Territory Foods, the diet can also help people who are looking to:
- improve or reset their insulin sensitivity
- improve some health biomarkers, like blood pressure
- or lose weight or body fat with a sedentary lifestyle.
Why Isnt Low Carb Working
Low-carb diets are usually effective for people with diabetes but sometimes there are factors that can prevent the diet working as well as it should.
In some cases, it might be that one or more common mistakes on a low-carb diet are being made. In other cases, though, it may be part of a wider issue thats not so easy to control.
In this guide, we will look at:
- Unrealistic expectations and not giving it enough time
- Medications that hold back progress
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Dont Give Up On Your Goals
When the scale stops moving, your first instinct might be to say, Well, this clearly isnt working, might as well stop torturing myself, and head for the nearest drive-thru.
Just because youre not seeing progress on the scale doesnt mean youre not making any.
There are lots of other ways to measure success, like increased energy, healthier eating habits, or better-fitting clothes.
Also, keto isnt for everyoneit may just not be a good fit for you. If youre struggling and miserable on the keto diet, you may want to reassess, or talk to your healthcare provider about other weight loss strategies.
Why Are You Not Losing Weight On Keto
1. There are too many carbohydrates in your diet
Many people struggle to lose weight while on the ketogenic diet since they eat excessive amounts of carbohydrates.
A severe reduction in carbohydrate intake is necessary to enter ketosis – a state in which fats are burned instead of glucose as fuel.
2. Your diet lacks nutrients
Healthy weight loss requires consuming nutritious, whole foods, regardless of the diet plan you follow.
It is still detrimental to your weight loss when you regularly consume processed foods, even if they are keto-friendly.
3. Your calorie intake could be too high
Calorie deficits are crucial to weight loss.
If you’re trying to lose weight, you can either cut down on your calorie intake or do more physical activity.
Keto diets don’t lead to weight loss as long as you track your calorie intake
4. You have an undiagnosed medical issue
There is no doubt that a ketogenic diet works effectively in losing weight.
If, despite your best efforts, you are having difficulty losing weight, you should consider seeing a doctor to rule out any underlying conditions preventing weight loss.
5. You expect unrealistic weight loss results
People are usually eager to see results as soon as possible when they start a new diet plan, but weight loss is individual and can vary greatly from person to person.
The ketogenic diet can indeed result in weight loss if it is carefully followed, but it may take a while – which is fine.
7. There is too much stress and not enough sleep
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Youre Not Eating Enough Protein
A common misconception is that keto is all about carbs and fat. However, in reality, protein is just as important in this diet . Protein serves multiple purposes in keto. Not only does it help preserve muscle mass, but it also helps keep you feeling full after meals. This is important because hunger is one of the main reasons people give up on their diets. Cravings are also often caused by a lack of protein.
To make sure youre getting enough protein, include animal-based sources at every meal. You can also get some protein from plant-based sources, such as tofu, legumes, and nuts.
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You Have Food Sensitivities
Even if you are following your macros and tracking your calories, food sensitivities can still contribute to not losing weight on keto.
Many people have food sensitivities they dont even know about the most common being dairy products. Dairy includes cheese, cream, butter, yogurt and ghee.
When your body is sensitive to a particular nutrient in certain foods such as lactose, casein, or gluten, those compounds can cause imbalances in the gut which then leads to overall inflammation.
Inflammation prevents weight loss and increases weight gain. If you think you may be sensitive to a certain food, its important to experiment and pay close attention to what foods make you feel better or worse.
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Troubleshooting Keto: Why Youre Not Losing Weight On A Ketogenic Diet
By Connor Young on May 20, 2019
If you started a keto diet for weight loss, you probably heard that ketosis is great for slimming down. A lot of articles on keto and weight loss claim that when youre on a keto diet:
- You can eat until youre full and still lose weight
- You dont have to count calories
- Your metabolism will speed up
- Your sugar and carb cravings will disappear
- Your body will switch into fat-burning mode
The above claims are all rooted in truth, but theyre a little sensationalized. If you take them at face value, you may not meet your goals, even if youre in ketosis all the time. If that’s happening, you’re probably pretty frustrated. Hopefully this article will help.
The good news is that keto truly is great for weight loss, and with a few changes, you can start to burn body fat and lose weight on keto. You’ll just have to restructure your diet a bit.
Here are three common myths about the keto diet, as well as a practical guide to weight loss on keto.
/6eating Too Much Or Too Little
Following a Keto diet means that you will have to start measuring your food in macro quantities, which can be quite tricky to get used to. If you are not sticking to the designated portion size, you are more prone to making the mistake of either eating too little or eating more than the required quantity. It can also be possible that you consume more carbs than the diet requires you to , or more fats. Or, if at all, you consume too much protein, as it can push the body out of ketosis . Any of these mistakes can slow down your metabolism and make it harder for the body to release stored fat, derailing any progress you might have made.
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Is Keto Effective For Weight Loss
You cant walk by a magazine rack these days without seeing a headline like: I lost 23 pounds on Keto… heres how I did it.
Minus the obligatory exaggeration and airbrushing, many of these anecdotes are probably true. But the more convincing data comes from the peer-reviewed literature.
Here are a few published examples:
- Obese individuals lost an average of over 30 pounds after 24 weeks of Ketogenic dieting. They had lost significant weight at 8 and 16 weeks too.
- Military personnel showed over 43% reduction in deep abdominal fat after 12 weeks on Keto.
- A 6-month Keto diet promoted greater fat loss than a low-fat diet in obese women.
There are dozens of more high-quality studies to choose from, but these should give you a flavor. But why is Keto effective for weight loss?
You’re Consuming Too Many Fake Sugars
Keto dieters often rely on artificially sweetened foods and drinks to endure the diet. However, foods marketed as “low” or “no sugar” are easy to overeat because they seem “healthier,” but that isn’t necessarily true.
“They can sill spike blood glucose levels because youre eating more of them,” she says. Boehmer recommends choose whole, unprocessed foods which will leave you satisfied and provides nutrients.
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Youre Not Getting Enough Sleep
Seven to eight hours of sleep is the gold standard, but plenty of people arent getting enough of it. If youre gaining weight on keto, it might be time to take a look at your sleep patterns.
Too little sleep can wreak havoc on our bodies and cause a number of issues that can contribute to weight gain, like:
- : If youre going on five hours of sleep, youre less likely to want to hit the gym or even go for a walk. When youre more sedentary, youre burning fewer calories. Getting adequate sleep is a key way to keep energy levels high so you can keep moving.
- A longer eating window: When you stay awake longer, youre also presenting yourself with more opportunities to eat. Midnight snacks, anyone? Sticking to a solid sleep routine cuts down on your opportunities to snack in the off-hours and helps you maintain a healthy caloric intake.
- Messing with your natural clock: An off-kilter sleep schedule can wreak havoc on your circadian rhythm . Your circadian rhythm is responsible for everything from healthy digestion to signaling that its time to unwind. Inadequate sleep can throw these rhythms off, interfering with your bodys normal functionincluding changes in your metabolism.
You May Be Consuming Too Many Calories
When trying to lose weight, its critical to create a calorie deficit.
This can be achieved by either reducing the number of calories that you consume or by expending more calories through increased physical activity.
If you switch to a keto diet and dont watch your calorie intake, youre unlikely to drop pounds.
Because many keto-friendly foods, including avocados, olive oil, full-fat dairy and nuts, are high in calories, its important not to overdo it.
Most people feel more satisfied after eating ketogenic meals and snacks due to the filling effects of fat and protein.
However, its entirely possible to consume too many calories on a ketogenic diet by eating portions that are too large or by snacking on high-calorie foods throughout the day.
Paying attention to portion size, increasing physical activity and snacking in moderation between meals can help create the calorie deficit needed to lose weight.
When following any diet, its important to create a calorie deficit to promote weight loss. Curbing portion sizes, limiting snacks between meals and being more active can help you drop excess pounds.
The ketogenic diet is an effective weight loss tool.
However, if youre having a difficult time losing weight even though youre doing everything right, its a good idea to rule out any medical issues that may be preventing weight loss success.
These conditions can be ruled out by your doctor through a series of tests.
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