A keto diet helps you reduce the amount of carbohydrates you take in. A healthy body will always break down, carbohydrates into glucose, which yields energy. However, whenever you don’t consume enough carbs, the body breaks the already available fat into glucose. This stage is known as ketosis.
Being on a keto diet is a reliable way of shedding off weight, but it is not always a success story. You might be on such a diet and end up losing no weight at all. In such a case, it is clear your body has not undergone ketosis meaning there is still intake of carbohydrates.
An excellent example of such unfortunate cases includes when you take pepper in a bid to cut your weigh but end up losing none. To influence ketosis, health specialists recommend a carbohydrate intake of between 5% and 10% of your total calorie. Reading more on How to start a keto diet here: https://wirybody.com/keto-101-how-to-start-a-keto-diet/
Here are some of the reasons why ketosis may not take place, yet you are on a keto diet:
1. Too Much Protein Intake.
You might get the notion that a reduction in carbohydrates intake while you are on a keto diet means more protein intake. This is wrong since proteins can be broken down into amino acids, which can then be converted into glucose. As such, ketosis will not take place, and your weight may even increase.
If you are on a keto diet, about 55-60% of your calorie intake should be fats so as to prevent the conversion of proteins. Should proteins make up more than 35% of your diet, it does not matter whether you are religiously following the keto diet; ketosis will not happen.
2. Overtaking Acceptable Carbohydrates
The keto diet does not entail completely cutting off the intake of carbohydrates; some are allowed. Some of the permitted carbohydrates include nuts and dairy.
While these foods are mainly made up of fats, they contain carbohydrates. As such, eating them in large amounts will prevent ketosis.
3. Intake of Maltitol
If you still want to be on a keto diet and enjoy sweetness, sugar alcohol comes in handy. However, there is a thin line between the acceptable and the unacceptable sugar alcohols.
Maltitol, for instance, is a sugar alcohol that is not acceptable if you are on a keto diet. Although it contains little amounts of sugar, it is still enough to alter blood sugar. Consequently, any effect prevents ketosis.
4. Losing Count of Calories
You have to balance your intake of calories keenly. If you consume more calories than your body can break down, the chances of cutting the weight are very slim. In such a case, it does not matter whether your body is undergoing ketosis.
While high-fat foods may contain little carbohydrates or proteins, they contain significantly large amounts of calories. As such, it is crucial to monitor and keep in check the number of calories you take in.
5. Taking a Balanced Diet
Taking a balanced diet is one of the best ways to keep your weight in check. A balanced diet ensures you don’t overdo any of the nutrients required by the body. Consequently, you cannot consume excess carbohydrates that may increase your weight undesirably
While some types of foods may reduce hunger, they may not work to the best of your health. If you take in a snack, for example, you will cut the hunger but increase the carbohydrates levels in your body.
6. Alcohol Intake
You may be on a keto diet but still not lose weight on account of alcohol. Most types of alcohol have large amounts of carbohydrates, which may prevent ketosis.
Hard alcohols like vodka and gin may contain lesser amounts of carbohydrates but still have high calorie levels. They may, as a result, still hinder weight loss
7. Little or No Exercise
Exercise comes in handy to burn excess calories in your body. This means little or no exercise leads to the accumulation of large amounts of calories in your body, which significantly increases your weight.
A keto diet entails the intake of fats that contain high levels of calories. As such, exercise is critical if you are on this diet. Remember, high levels of calories are one of the primary reasons for not losing weight on a keto diet.
8. High Stress
Research done back in 2012 showed that stress could cause hormonal levels to change, causing weight gain, or even handicap any weight loss efforts. Some people, while under stress, crave comfort foods. Such may cause an intake of high calories, which leads to weight gain.
9. Medical Conditions
Sometimes some medication can cause or prevent weight loss even if you are on a keto diet. Moreover, some medical conditions can cause weight gain despite a strict observance of a keto diet. Such conditions may include:
- High insulin levels
- Cushing syndrome
- Polycystic ovary syndrome (PCOS)
If you observe a strict keto diet and exercise regularly and still not lose weight, seeking the opinion of a doctor is advisable. You might have one of the above conditions, and treatment may be your only shot at losing weight.
While you are on a keto diet, the following may help you lose weight:
- Drinking plenty of water fills the stomach and keeps you from overeating.
- Chewing sugarless gum helps you starve cravings.
- Getting enough sleep helps you reduce stress and keeps the body’s normalcy.
- Keeping a food journal helps you monitor your diet.