If you’re worried about why you’re not losing weight on keto where your carb intake has already been reduced to under 50 grams per day, you must not have implemented it correctly.
The things that might be disregarding your efforts on a keto diet go hereby:
1. High carb intake
While around 5% of one’s total calories are ought to come from carbs, the macronutrient intake can be necessarily checked with the help of an app like MyFitnessPal.
2. Deficiency of nutritious foods
Processed foods can give a good jolt to your weight loss efforts even if they’re keto-friendly which is put forward by consumption of snack bars, keto desserts and other packaged foods between meals. That takes over one’s body with extra calories.
Also, if you are prone to a lot of readymade foods like hot dogs, fast food, the expected weight loss gets slowed with nutritional deficiency specifically with a lowering content of vitamins, minerals and antioxidants. On the contrary, full-fat dairy products, eggs, fish, pastured meats, poultry, healthy fats, non-starchy vegetables like greens, broccoli, peppers and mushrooms are good choices with great fibre content.
3. Too Many Calories
If you’re eager to create a calorie deficit, reduce the number of calories or expend more calories led by increased physical activity. Besides, one must not overdo avocados, olive oil, full-fat dairy and nuts that can also be encouraged by eating large portions or by snacking alternatively.
4. Undiagnosed Medical Issues
If you’ve uncharted medical interventions like Hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing’s syndrome, depression and hyperinsulinemia (high insulin levels), weight gain can be the effect.
5. Unrealistic Expectations
If you aren’t satisfied with your weight loss during the diet, the best way you can address such concern would be by counting on the carbs in the beginning so that you don’t exceed the limit. Sometimes it’s not our fault but the method we follow. Once you are sanguine about the measured intake, try to increase your water consumption on a daily basis. However, remember one needs to abstain from sweetened drinks throughout the phase.
6. Snacking on High-Calorie Foods
Snack on healthy food to prevent hunger between meals and overeating. But don’t consume too many high-calorie ketogenic snacks like nuts, nut butter, fat bombs, cheese etc.
Delicious cravings such as celery sticks and guacamole dipped cherry tomatoes or a hard-boiled egg served with some veggies falls under smart choices.
7. Lag in lifestyle conditions
If you’ve chronic stress, weight loss cant be successfully achieved as it amounts to a hormone called cortisol excess whose spiking levels can store fat in the body, particularly in the belly. On the other hand, lack of sleep negatively impacts hunger-regulating hormones, such as leptin and ghrelin subjecting to increased appetite.
In that case, meditation or yoga besides devoting less time on electronic devices seem to be the solution.
8. Lack of physical activity
The risk of heart disease, diabetes, depression, anxiety, and obesity can be lowered by exercise which helps to burn calories and build muscle.
So. these are the reasons you might not losing weight on keto.