There are very few things more frustrating than not losing weight when you’re making a concerted effort to. Let’s say you’ve decided to commit to keto, you’re doing your best – but still the numbers on the scale aren’t shifting. What do you do?
You may not realise it, but this is actually a more common problem than you might think. Although the keto diet has been proven time and time again to be an extremely effective method of losing weight, no diet is completely foolproof. If you’ve been struggling to lose weight on keto, then it could be due to a number of different reasons.
Your Carbohydrate Intake is Too High
This may seem like a no-brainer, but it’s usually the number one reason why you’re not losing weight on a low-carb or ketogenic diet. There could be any number of things contributing to an excessive carbohydrate intake without you even realising it. Consuming too many vegetables can be a contributing factor, as can being ‘loose’ with your diet.
For example, bad habits such as using a dollop of ketchup here and there, or putting milk into your coffee rather than cream can all lead to ‘carb-creep’, where you end up consuming way more carbs than you intended to without even realising.
Aside from being strict with your diet, one other important thing to remember is to know the difference between net carbs and total carbs, so that you don’t trip yourself up when counting your carb levels.
Too Much Snacking
Now, we’re big on keto snacking here at ketoship (we’ve written a whole host of blog posts about low-carb snacks after all) – but just because something is enjoyable, doesn’t mean you should be doing it to excess.
Snacking on things like nuts and dairy can actually kick you out of ketosis if you’re not careful, because these things are so dense in calories it’s easy to go overboard. For example, 100g of pistachios (i.e. a couple of handfuls) is a whopping 20.3g of carbs! Think about that the next time you open up a bag and snack on them like you would do a bag of potato chips. The key thing to aim for here is moderation.
Top tip: check out our post about eating low carb on the go, which contains a handy table outlining the carb counts of various types of nuts.
Incorrect Protein Intake
There’s more to a ‘low-carb’ diet than simply cutting down on your carbohydrate intake. Protein plays an important role in the ketogenic diet (which is classed as a high fat/moderate protein/low-carb diet). Protein is an important macro nutrient; it’s important for building muscle, but also in keeping you feeling fuller for longer.
If your protein intake is too low then you will be more likely to eat more, as you won’t feel sated in the way you should. This can lead to over-indulgence (see point number too about excessive snacking), and poor dietary choices. After all, nobody likes feeling hungry!
However, the flip-side is that if you eat too much protein, this can effectively kick you out of ketosis. Excessive protein consumption can lead to the production of glycogen – so it’s important to remember to keep your protein consumption moderate when following a ketogenic diet.
You’re Not Doing Enough Exercise
Some people advocate that you can just control your weight with diet alone, however it’s generally accepted that exercising whilst on a ketogenic diet won’t hinder your progress. In fact, performing HIIT (high intensity interval training) is a great way to kick-start ketosis if you’ve slipped out, or if you’ve only just committed to the low-carb lifestyle.
Not only is exercise a great way to kick-start ketosis, it’s also a great for stress relief, and of course improving your overall health. It is important to point out, however, that if you’re exercising regularly, the numbers on the scale may not be shifting due to you putting on lean muscle. This is a good thing! Don’t be scared of putting on weight if you’re keeping active – instead, try taking progress pictures at monthly intervals to gauge how much fat you are losing.
Have you hit a plateau with your weight loss? How did you overcome it?
Let us know in the comments section 🙂