The ketogenic diet is a low-carb, high-fat diet adopted by people looking to shed extra kilos. If followed properly, the keto diet can do wonders for your physical and mental health. Some people claim that they experienced weight loss in the first month of going keto and then hit a plateau. At the same time, others claim that the keto diet made them gain weight instead of losing it.
Your Carbs Intake is Too High
One reason people don’t lose weight on the keto diet is that they are consuming too many carbs. To reach the metabolic state of ketosis, out of your total calorie intake, carbs should only make up about 5%. In a regular diet, 45-65% of your total calories come from consuming carbs. If you feel like you are not losing weight fast enough, then chances are you are eating too many carbs. To induce a fat-burning state, we should try to consume approx t 20- 50 grams of carbs per day (you can get this by eating a single, medium-sized bagel).
You Might be Consuming Too Many Calories
When it comes to losing weight, you must focus on a calorie deficit meal plan. You can do this by restricting the portions of your meal or by burning more calories through physical exercise. If you are following the keto diet but haven’t controlled the calorie intake, the chances are that the diet will be ineffective in terms of weight loss. It is also recommended not to munch on high-calorie snacks if you wish to lose weight effectively.
The Food you Eat Isn’t Nutritious Enough
Regardless of the type of dietary plan you follow, the secret to achieving your dream weight goal is by consuming nutritious, whole foods. Dietary experts and nutritionists advise against the consumption of processed foods, even if they are labelled as being keto-friendly. Incorporating high-calorie foods like snack bars, desserts, and other packaged foods can seriously affect your weight-loss journey, and you may end up gaining weight instead of losing it.
Adopting the keto diet alone may not be as effective for your weight loss unless you don’t change your other unhealthy habits. Experiencing weight fluctuation on the keto diet is a common phenomenon, but you can easily get back on track by reducing your calorie intake, focusing on whole foods and proper nutrition, and following the recommended macronutrient consumption.
In order to get effective results while on the keto diet, we recommend getting adequate sleep, taking time out for physical exercise, and consuming low-carb and high-fat foods.