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Why will not I lose weight at Keto?

The ketogenic diet has been described as an important weight loss program in which Instagrammers have documented their success stories on Keto Weight Loss to encourage others to join in the excitement and tackle their health and fitness goals to take. And the pictures do not lie – Keto has changed the bodies of some people in incredible ways.

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But if you do not lose weight despite your efforts? If the keto diet works for all these people and you follow the same rules, should you get the same results? If you do not see the scale budge, it can be frustrating ̵

1; and you want to stuff your face with pizza instead.

Well, it turns out that Keto is a bit more complicated and you have some common mistakes. This could cause your progress to be hampered and you lose no pounds.

Here are 6 possible reasons why you will not lose weight in keto.

Eating too many calories

The keto diet breaks down carbohydrates and increases the amount of fat, which is pretty high in calories. When you think about the number of calories per gram, it's 9 calories per gram of fat versus 4 calories per gram of carbs. As you lower the amount of carbohydrates, you are likely to increase the calorie count in your diet.

"A ketogenic diet is designed to use fat as fuel … but if you consume too many calories for your diet It is still possible for you to store fat as you would for any dietary behavior" explains Ginger Hultin, MS, RDN, CSO spokesman for the Academy of Nutrition and Dietetics. [19659005] If you want to try keto, you should consult with a dietitian to determine how many calories you should eat each day to feed your body without exceeding the amount required for weight loss.

  High fat bacon diet

Jonathan Boulton

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You are not really y in ketosis

If you are not testing yourself and your macros are really into a keto diet -App, you could underestimate the number of carbohydrates you eat a day. Without really analyzing your intake, it's hard to know if your body is completely in ketosis or not.

"Carbohydrate intake is very low; Foods like rice, potatoes, bread, starchy vegetables, juice, most fruits or sweets of any kind will probably push you over the border, "says Hultin. It's easy to lose track – especially when carbohydrates are hidden in seemingly harmless places. Your best plan of action is to select foods with very few carbohydrates, such as green leafy vegetables or berries, when looking for produce.

It also depends on the person: "Everyone is different – what sets a person in ketosis Different for another person," she says.

If you do not lose weight, it may be worthwhile to get information about your ketogenic state. There are ways to check your keto status yourself – to a degree of effectiveness. "They sell urine test strips, although they can cause false readings for a variety of reasons," Hultin warns.

"The best way to find out if you're actually in ketosis is to have a blood test, but it's invasive and should be recommended and completed by a doctor," she says.

You can also ask your doctor "If you can test your own blood, if given the green light, you can buy a blood ketone monitor and some test strips online (usually $ 30 for the device and $ 1-2 per ketone strip)," says Drew Manning Keto expert, personal trainer and NYT Bestselling author.

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You are stressed

You can not see on your diet Diet alone to help you lose weight Other hormones can come into play, such as cortisol, for example Stress leads to spikes and can cause you to hold on to fat and retain water.

"If anything increases cortisol levels – chroni With work stress, anxiety, lack of sleep or stress due to a restrictive diet – then yes, that can make it harder for a person to lose weight on any type of diet," says Hultin. "Cortisol is a combat or flying hormone, and if it rises too fast, it can put the body out of the state of fat burning."

To keep your stress levels low, give priority to sleep, healthy eating, and activities. This helps you relax – exercise, reading a good book, taking a bath, or watching a movie.

You're struggling to stay on

Unless you're deliberately keto-cycling on and off Ketosis on And off All the time, weight loss could definitely hinder you: every time you drop out of the ketosis It takes a while for you to return to the fat burning mode, it is not an instant reset.

"No question about the ketogenic diet It takes time, planning and care to stay with it," says Hultin. "Some people lose it by intentionally or accidentally eating more carbohydrates – which is a sign for that is that it's too restrictive for your lifestyle. "

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You eat too many keto sweets [19659007] Do not assume that a keto-approved brownie is as healthy as a handful of nuts. Although delicious, they are still high in calories when used as a daily snack or snack. Second, you may lose weight.

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"I would advise people to limit keto-friendly treats or desserts to a few times a week," says Manning. "There is not really a best or worst keto dessert, the problem is that they are high in calories and can cause more cravings, which can lead to over-consumption."

Even though it fits into your macros every day, it's the behavior behind the enjoyment of these treats is important, he says. Eating keto sweets can tempt your mind to want more forgiving foods.

You are not careful with milk

Attention! Sometimes the dairy can take you out of ketosis . Certain dairy products such as flavored yogurt and 2% milk contain a surprising amount of carbohydrates – the latter contains 13 grams in a cup. And if you're not the type to eat yoghurt, look for carbohydrates in the toppings. An apparently safe yogurt parfait can bring you over the carb amount for the day.

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