Keto Means
Keto Means
Photo: Andrea Piacquadio
You're eating too many calories One of the main reasons low carb and ketogenic diets lead to weight loss is that they reduce appetite and make you eat fewer overall calories without trying. If you're not losing weight despite following the diet, try reducing the number of calories you eat in a day.
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Meat, poultry and fish are excellent sources of protein. Varieties with little to no fat, such as skinless chicken breast, deli style turkey breast...
Read More »Plenty of evidence suggests that low carb diets can be very effective for weight loss. However, as with any diet, people sometimes stop losing before they reach their desired weight. This article looks at 15 common reasons why you might not be losing weight — or might not feel like you’re not losing weight — on a low carb diet. Share on Pinterest 1. You’re losing fat, you just don’t realize it Weight loss isn’t a linear process. There will be days the scale goes up and others when it goes down. This doesn’t mean that the diet isn’t working overall. Many people lose a lot of weight in the first week on a low carb diet, but this is mostly water weight. Weight loss will slow down significantly after this initial phase. Also, losing weight is not the same as losing fat. It’s possible, especially if you have just started lifting weights or building muscle, that you’re gaining muscle weight at the same time as you’re losing fat. To see if you’re losing fat, try using measurements other than scales. Try using a measuring tape to measure waist circumference. Additionally, you can ask a healthcare provider to measure your body fat percentage every month or so. You can also try taking pictures to chart your weight loss and notice how your clothes fit. These are indicators of weight loss as well. SUMMARY Weight loss isn’t linear. You might gain muscle while losing fat and stay the same weight. Be patient and try out other ways of measuring changes in your body besides the scales. 2. You’re not cutting back enough Some people are more sensitive to carbs than others. If you’re eating a low carb diet and your weight starts to plateau, you might want to further reduce the number of carbs in your diet. You can follow a healthy, low carb diet by eating plenty of protein, healthy fats, and low carb vegetables. To make sure your diet is low in carbs, try using a free online nutrition tracker. Restrictive diets can come with health complications. Always talk to a dietitian or your healthcare provider before making any big changes to your diet. SUMMARY If you’re sensitive to carbs, you might want to try temporarily reducing carb intake further, but always talk to a healthcare provider before making big dietary changes. 3. You’re feeling stressed It isn’t always enough to just eat healthy and exercise. Taking care of your mental health is an important step in healthy weight loss. Stress keeps the body in a state of “fight or flight” and increases the amount of stress hormones, like cortisol, in the blood. Having chronically elevated cortisol levels can increase feelings of hunger and cravings for unhealthy foods ( 1 ). Try meditation, deep breathing exercises, journaling, and other ways to manage stress. SUMMARY Chronic stress can have negative effects on your hormones, increasing hunger and working against weight loss. 4. You’re not eating nutritious food A low carb diet is about more than just eating fewer carbs. For healthy weight loss, people need to replace those carbs with whole, nutritious foods. Avoid all processed low carb products. Whole foods have far greater health benefits. Replacing some carbs with lean meats, fish, eggs, vegetables, and healthy fats can help you lose weight. Eating occasional treats is fine, but eating treats every day — even if they contain healthy ingredients, like paleo cookies — can slow down or prevent weight loss. Healthy fats are an important part of a healthy diet. Avocado and walnuts are high in heathy fats. Trying to cut back on carbs and fat at the same time can make you feel overly hungry. Eating a diet with nothing but protein can be bad for your health. A low carb, high fat, and moderate protein diet can bring your body into a state of ketosis, in which it burns fat for energy. SUMMARY For a healthy low carb diet, replace some carbs with nutrient-rich foods. Eat plenty of lean meats, fish, eggs, healthy fats, and vegetables. 5. You’re eating too many nuts Nuts are whole foods, but they’re also very high in fat. For example, almonds are around 50% fat ( 2 ). Nuts have a high energy density. You can eat large amounts without feeling full. It’s very easy to overeat nuts. You might eat a bag of nuts without feeling satisfied, though that bag might contain more calories than a typical meal. Snacking on nuts or nut butters every day can increase the total number of calories more than expected, preventing weight loss. SUMMARY Nuts have a very high energy density and are easy to overeat. Stick to the recommended serving sizes for nuts and other high calorie foods. 6. You’re not sleeping enough Sleep is incredibly important for overall health. Studies show that a lack of sleep is linked to weight gain and obesity ( 3 , 4). A lack of sleep can make you feel hungrier (5). It can also make you feel tired and less motivated to exercise or eat healthy food. Sleeping disorders are fairly common and often treatable. Talk to your healthcare provider if you feel like you may have a sleeping disorder. Some tips to improve sleep include: avoid caffeine after 2 p.m.
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Visceral fat, on the other hand, is very harmful. It accumulates deep within the abdominal cavity, where it can't be pinched, but pushes the belly...
Read More »12. You’re eating too many unhealthy foods For people who find it easier to follow a strict diet, having “cheat meals” or “cheat days” every now and then may be fine. For others, these meals can build up and prevent weight loss. Eating unhealthy foods too often can slow down weight loss. If someone feels out of control around unhealthy foods, they may have a food addiction. Speaking to a healthcare provider can help you manage your relationship with food. SUMMARY Some people can eat junk food from time to time without slowing down weight loss, but this may not work for everyone. 13. You’re eating too many calories The number of calories you eat can affect your weight gain and loss. One of the main reasons low carb and ketogenic diets lead to weight loss is that they reduce appetite and make you eat fewer overall calories without trying. If you’re not losing weight despite following the diet, try reducing the number of calories you eat in a day. Online nutrition calculators can help you to work out which foods are higher in calories than others. Some experts recommend reducing calories by around 500 calories per day for a weight loss of 1 pound (0.5 kg) of weight per week ( 10 ). This may not work for everybody. SUMMARY The number of calories you eat affects weight gain and weight loss. A deficit of around 500 calories is often enough for healthy weight loss. 14. You set expectations too high You might feel frustrated if you don’t see results as fast as you expect, but weight loss takes time. In many cases, losing around 1–2 pounds (0.5–1 kg) per week is a realistic goal. Some people lose weight faster than that, while others lose weight more slowly. Eating a healthy diet, eating less junk food, and exercising are great for your mental and physical health, even if you don’t see weight loss right away. SUMMARY It’s normal to want to see results quickly, but weight loss takes time. Keep eating healthy foods and, over time, you’ll start to feel the physical and mental benefits. 15. You have been cutting carbs for too long If you eat at a calorie deficit for many months or years, your metabolic rate may start to slow down. If you have been dieting for a long time, try taking a 2-month period where you aim to maintain your current weight and gain some muscle. This might help with longer term weight loss. SUMMARY Following a restrictive diet may can slow down your metabolism. Try taking a couple of months’ break from the low carb diet.
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Even if the keto diet did make people lose weight - which, again, is questionable at best - the ice cream alone wouldn't do it. You'd have to...
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