11 Ketosis Diet Mistakes For Not Losing Weight On Keto.
Lifetime advice if you are not losing weight on Keto Diet.
Losing weight on the keto diet sounds like an irresistible offer among 1500+ diets that exist now.
But will you lose weight on the keto diet?
Will increasing fat and decreasing carbs make you lose weight fast?
Well, technically yes.
In reality, it’s a huge challenge to lose weight and become fit and stay healthy on a ketosis diet.
A Keto diet can be extremely difficult, especially if you are a “carb lover”.
The ketosis diet is strict, and it requires people to be calm and persistent to it closely to achieve results.
A low carb & high-fat diet is not for everyone, I know people who would go insane trying to stick with it for too long.
The key to success with the Keto Diet is not to view it as a diet, but rather as a lifestyle choice.
And for some people the switch is not difficult, because this is how they eat, they just cut the carbs to 5%, and eat more vegetables.
But even if the keto diet is short term tactic to lose weight it can go very well.
Yes, you can lose weight in short term with a ketosis diet very fast if you follow our guidelines.
But don’t get me wrong:
Keto is a long term sustainable lifestyle if you do it correctly;
By combining Keto with intermittent fasting and sticking to it consistently, you will get the fat loss results more effective.
But intermittent fasting can be tough.
Fortunately, you can start losing weight on the keto diet without intermittent fasting and get more rapid results.
We suggest you DOWNLOAD a very powerful FREE Guide:
“The #1 Ultimate Keto Weight Loss Hack Guide”.
This can change the way you look at Keto Diet.
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Intermittent fasting is a trendy weight loss technique.
Probably the most popular method is The 16/8 Method, which involves fasting every day for about 16 hours and restricting your daily eating window to approximately 8 hours.
Studies found that not just it can make you lose weight, but it may benefit health in many other ways.
Intermittent fasting may help your body reach ketosis quicker than the keto diet alone.
That’s because your body, when fasting, maintains its energy balance by shifting its fuel source from carbs to fats — the exact premise of the keto diet
The ketogenic diet will work for everybody’s type so long as you are consistent with it.
However, not everyone will experience fast weight loss at the same rate.
That’s because we're all different.
If you’re a person who has a lot of fat to lose, then you will experience a more rapid weight loss than those who have thirty pounds or less to lose. Then, as your weight comes down, your rate of fat loss will slow down.
The more people are getting into the Keto lifestyle, the more I hear this problematic phrase.
“I'm on the Keto diet, but I'm not losing weight, what should I do”?
Last month I receive an email from one young but very nice lady, and she had a big problem.
Her keto diet was not working, she wasn’t losing weight on the keto diet.
Hello James
I’ve been eating healthy and working out regularly since January. After I hit a plateau, I decided to give keto a shot. I’ve been RELIGIOUS with the keto. Cauliflower is my new best friend. I take MCT oil in the mornings with my coffee, do intermittent fasting, work out 3–4 times a week. I know I’m in full-blown ketosis, I use testing strips from the laboratory I work for. I’ve been doing this for almost two months. Have. Not. Lost. A. Pound. I’m so frustrated. I’m 5’4” and 131 lbs. is it possible to plateau on keto when you just started? Any advice is welcomed!
If you are on the keto diet and you are not losing weight you are simply making beginner mistakes that cause you to lose time, energy, money, but for sure not losing weight on the ketosis diet.
Before we start with 11 mistakes for not losing weight on the ketosis diet, don’t forget to DOWNLOAD this really helpful FREE Guide Book.
Click Here To Download Free Guide.
11 Mistakes That Will Cause You Not Losing Weight on Keto Diet.
1. You have not achieved ketosis yet
Usually, when a person does not lose weight on the keto diet, it is because they have not achieved ketosis. The most common reason for not getting into ketosis is not cutting back enough on carbs. According to a 2019 article on the ketogenic diet, carbohydrates should represent only 5–10% of a person’s calorie intake.
According to a 2019 article on the ketogenic diet, carbohydrates should represent only 5–10% of a person’s calorie intake. Specifically, most keto diets require a person to cut down to between 20 and 50 grams of carbs each day.
2. You don’t know how many carbs you intake.
Remember, you can’t eat more than 5% carbs, maximum of 50 grams per day, and ideal 20 grams per day.
If you eat more than that it’s pretty much sure that you will not lose weight on a ketosis diet.
Or much worse you can gain weight trying to do a keto diet.
Because you eat a massive amount of fat, and if you don’t watch at carbs, there can be problems not only with weight loss but with weight gain on the keto diet.
Also, be aware that intake of 5% carbs must be with “good carbs”.
Eat carbs from veggies, and stay away from pasta, crackers, or similar food rich with carbs.
Low carb diet can be very effective for most people if they want to lose weight, but you need to do it correctly.
Otherwise, you lose time, energy, money on things that will not work for you.
3. You may be consuming too many calories
Keto is not magic, calories in and out still matter, if you are not losing weight, on any diet, and especially on the keto diet, it is because you are consuming too many unused calories. Decrease your intake first. Then add exercise. Keto is great for some people but obesity is caused by a poor relationship with food, it can be damaging. It does very little if anything to counter people’s poor eating habits, like overeating or emotional eating.
To work out what the caloric requirements are for women and man you should use the following calculations . . .
Men: 66.5 + (13.75 x weight (kg)) + (5 x height (cm)) — (6.76 x age)
Women: 655 + (9.56 x weight (kg)) + (1.85 x height (cm)) — (4.68 x age).
Let’s work this out with an example of a 68kg woman who is 24 years of age.
655 + (9.56 x 68) + (1.85 x height 168) — (4.68 x 24) = 1503 calories
So, our 24-year old woman would require 1503 calories per day simply to stay alive. This does not take into account any physical activity. To work out how many calories we need to take into our body every day to meet ALL of our needs, we need to multiply the BMR by an activity factor.
To work out your daily caloric requirement, simply multiply your BMR by your selected activity factor.
So, if we return to our 24-year old woman, let’s assume that she works out at the gym 3–4 times per week. Therefore, she would select an activity factor of 1.55.
1503 x 1.55 = 2330 calories
We have now worked out the caloric maintenance level for our young lady. If she consumes 2330 calories per day, so long as she is following sound macronutrient guidelines, she will maintain her current weight.
Work out your caloric maintenance level (as well as your husband’s) using the above calculations and then reduce by an extra 500 calories per day to achieve fat loss.
If you are not counting how many calories you had intake per day or meal, your “Keto Diet Weight Loss Mission” will likely fail.
It's pure mathematics, the lower your calory number is, the higher the chance will be to lose weight on the ketogenic diet.
If you are the type of person who hates calorie counting, then I have very good news for you.
You can still lose weight on the keto diet.
Simply Download and Read our FREE Guide:
“#1. Little-Known Ketogenic SECRET which keeps you from losing weight FAST on Keto Diet.”
You will spend 10 minutes of your life, but it's lifetime value for your weight loss journey on a ketosis diet.
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4. You have an undiagnosed medical issue
If you have any kind of heart problems, kidney failure, Alzheimer’s disease, diabetes, and cancer, then Keto Diet is not recommended for you.
And is much better to hear the advice of your doctor.
Because Keto Diet is not only bad for weight loss, it’s also very critical to your health condition.
5. Too optimistic expectation with weight loss on the keto diet.
People usually have unrealistic expectations, and the most obvious unrealistic expectation is:
“It’s Easy”.
That is a crucial mistake.
If you think it’s easy to lose weight on a ketosis diet, then reality will hit you very hard, and you are down my friend.
You need to be responsible, realistic, and honest.
Any kind of change, and especially a change in your eating habits is not easy.
A Keto diet is not easy, but it can be very effective if you follow the right path.
6. No Exercise
Well, it’s pretty damn hard to lose weight on a ketogenic diet if you don’t run, walk, or go to the gym.
You need to spend calories very effectively to lose weight on the keto diet.
Otherwise, it’s “Mission Impossible” for you to get comfortable with the keto diet.
7. Eating too much protein
Remember too much protein will make you not lose weight on the keto diet because the body can break down excess proteins into amino acids and convert them to types of sugar.
Some people think that a low carb, high protein diet is a keto diet.
Mistake.
A person who is on the keto diet will get most of their calories from fat, which should represent about 55–60% Trusted Source of their calorie intake. This fat intake leaves little room for protein. If protein makes up more than 35% of a person’s diet, it is unlikely that they are going into ketosis.
8. You’re constantly snacking on high-calorie foods.
Snacks are full of “hidden carbs”, and you know this.
If you are cheating yourself then you need to think twice, what are you doing, and why are you doing Keto Diet if you don’t want to lose weight.
Forget about sugar candies & drinks, high-calorie delicious snacks.
That will not make you lose weight on ketosis.
You need to be stronger than that.
It’s not a keto diet and you will not lose weight, that is for sure.
9. You’re stressed out and not getting adequate sleep
Sleep is a very crucial factor if you want to lose weight in the keto diet.
You need to have a regular sleeping habit, otherwise, you can’t expect to lose weight on a ketosis diet.
Stress actually can help you to lose weight, but also can help you to gain cancer, so visit stress-free places, and stay away from stress if you want to be mentally capable to have a Keto Diet Lifestyle.
Positive thinking can also help you, but remember only help you, to lose weight on the keto diet.
10. Eating Sugar Alcohol
Sugar alcohols are typically a good option for people following the keto diet. They provide sweetness without increasing net carbs in the body. However, not all sugar alcohols are alike.
Maltitol is a sugar alcohol that is not keto-friendly. Although maltitol is technically a low glycemic index (GI) sugar, it still affects blood sugar levels Trusted Source. This effect is enough to prevent a person from losing weight on ketosis.
11. Drinking alcohol
Many alcoholic drinks, including wine and beer, are high in carbohydrates. Most forms of the ketone diet do not allow these types of alcohol.
Hard alcohols, such as gin and vodka, are lower in carbohydrates, meaning that they are generally acceptable on a keto diet. However, these drinks are very calorie-dense. As such, even these options will make it not lose weight on the keto diet.
Drinking alcohol is an easy way to increase calorie intake without providing the body with nutrients.
Fortunately, losing weight on the keto diet even if you make some of these mistakes is possible, and you can even get faster results.
We suggest you DOWNLOAD a very powerful Guide:
“The #1 Ultimate Keto Weight Loss Hack Guide”.
It’s Easy, and it’s simple for you to follow this Guide.
Keto IS a long-term sustainable lifestyle if you do it correctly.
About the Creator
Healthy Weight Loss
You can start losing weight on the keto diet without intermittent fasting and get more rapid results.
I suggest you DOWNLOAD a very powerful FREE Guide.The #1 Ultimate Keto Weight Loss Hack Guide.
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It does not matter how slowly you go, as long as you don't stop – Confucius.