So you've stepped into the keto world! The keto diet is becoming popular as more people are making the switch. But with any diet, there are struggles to overcome.
Are you someone who checks the scale daily waiting to get those fast results?
Losing weight is sometimes frustrating and stressful. This is especially true when you're not seeing the results you want.
Not losing weight on keto? Don't give up on it! Here are 5 reasons why you're not losing weight and how to jump over the hurdle.
Not sure if you've reached the state of ketosis yet? This might be the reason why you're struggling to lose weight and perhaps even gaining weight on keto.
When your body reaches the state of ketosis, it burns your fat for energy rather than carbs. Not being in the state of ketosis affects your weight loss.
Reaching this state takes time and effort. Before your body gets to this point, you must keep track of everything you eat including fat, protein, and carbs. The type of keto diet that you're on determines your intake.
There are several ways to test your body to see if you have reached ketosis. You can test the number of ketones in your body by doing a urine test, a breath test, or a blood test.
Your food intake affects weight loss while on the keto diet. If you are eating too much of it, then you are consuming too many calories. It is important to keep close track of your calorie intake while on the keto diet.
If you are not eating enough food, then your body will react negatively to the diet. Your metabolism will begin to slow down and you will realize that you have less energy.
Keto weight loss relies on eating healthy foods. Try to consume foods that offer high-quality keto fats.
You may be allergic to or have an intolerance to something that you are eating. This makes you gain weight. An intolerance to a food item might not be as noticeable as an actual allergy.
Get tested to find out if you have an unknown allergy or food intolerance. After doing a test, you can remove anything from your diet that your body doesn't like.
Leptin is a type of hormone that lets your body know when it's full. Leptin sensitivity is when your body can't detect it. If your body can't detect leptin, then it will not know when it's full or when to stop eating.
Stress, bad sleep habits, overeating, and an unhealthy diet can all cause leptin sensitivity. Healthy fats and healthy proteins balance out leptin levels. This takes on average 6-8 weeks.
Starting a new diet is exciting, but don't expect to lose a large amount of weight in a small amount of time. Weight loss varies from each individual.
Make sure that you are giving yourself realistic weight loss goals. Not losing the exact amount of weight that you want doesn't mean that you aren't losing the weight at all. Losing small amounts of weight consistently each week is the healthiest way to do it.
Does the keto diet work? Of, course! Keto weight loss is dependent on different individual factors.
Don't get discouraged if you aren't seeing results as fast as you thought you would. Not losing weight on keto is fixable. But first, you need to dig deep.
Follow the specific keto diet of your choice aimed at your individual needs. Go through these 5 hurdles one by one making the appropriate changes. After finding and fixing the problem, you will start to see the weight loss you want.
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