am i eating too much on keto What i eat on keto to lose weight

Let’s talk about the Keto diet and why it’s a popular weight-loss method. As the name suggests, the Keto diet is all about keeping your body in a state of ketosis. This means limiting your carbohydrate intake, so your body burns fat for energy instead of glucose derived from carbs. When done right, the Keto diet can help you lose weight in a healthy way. However, many people find themselves not losing weight despite sticking to their Keto diet. Here are ten reasons why this might be happening and what you can do about it: Firstly, you may be consuming too many carbs unintentionally. While some people can stay in ketosis with up to 50 net carbs per day, most people need to stick to a limit of 20-30 net carbs per day to achieve ketosis. Keep track of your carb intake on a daily basis, including hidden carbs in dressings, sauces, and other products. Secondly, excessive protein intake can also disrupt the state of ketosis. When you consume too much protein, your body can start converting it to glucose, which can kick you out of ketosis. Focus on consuming moderate protein, high-fat, low-carb diet to maintain ketosis. Thirdly, not drinking enough water can lead to dehydration. Most of the initial weight loss during keto is water loss due to glycogen depletion, and hence hydration is key for maintaining a healthy weight. Drink atleast 2 liters of water everyday. Fourthly, Not enough minerals and vitamins. Due to low-carb intake, the body may not be getting the necessary vitamins and minerals required for optimal health. Take supplements if required and incorporate nutrient-rich foods in your diet. Fifthly, hidden calories, many people tend to consume high-calorie foods on the keto diet without realizing it. Consumptions of high-fat and protein dense foods can easily add up, leading to excess calorie intake. Keep track of your calories in a food diary or an app while making sure to keep your macros in check. Sixthly, stress impacts cortisol levels which is linked to weight gain. Cortisol is a hormone that’s released when you’re under stress, and elevated levels of cortisol can lead to weight gain and sluggishness. Incorporate stress-reducing habits such as regular exercise, meditation, and getting enough sleep. Seventhly, physical activity and exercise can help to push your body into ketosis and also helps to speed up the weight loss process. Incorporate regular physical activity in your routine. Eighthly, underlying medical conditions that affect thyroid hormone levels, insulin resistance, or hormonal fluctuation can prevent weight loss in some individuals. Get a thorough check-up done by a physician to rule out any medical conditions. Ninthly, most artificially-sweetened beverages and processed food spikes insulin levels and leads to fat accumulation. Instead, sticking to low-carb fruits, vegetables, and unprocessed foods is a more sustainable way to ensure steady weight loss. Lastly, patience and consistency are the keys to success. Every individual’s body and metabolism react differently to the Keto diet. Some may see results immediately while others may take longer. Stay consistent with your diet and other healthy habits. So, if you’re not losing weight despite following the Keto diet, consider the above factors that may be impacting your weight loss journey. Stay committed to healthy and sustainable habits to achieve the desired results.

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