More and more people are dealing with overweight, and to alleviate this state many opt for a ketogenic diet This variant diet is very low in carbohydrates (cereals, legumes, fruits, tubers), which among other benefits, can Turn your body into a fat burning machine, without compromising your health.
Experts agree that the ketogenic diet leads to the reduction of more kilos and, if that is not enough, it contributes to improving the health of the heart and the control of blood sugar. It sounds great, right? However, keep in mind that to obtain the desired results, you have no choice but to implement it correctly.
Know 6 reasons why your efforts with the ketogenic diet are not giving the desired results.
6 reasons that prevent losing weight in a ketogenic diet
1.You eat too many carbohydrates and you have not noticed
You find yourself violating the main premise of the ketogenic diet, do you remember it? It is a low carb diet, and when a keto diet is followed, the carbohydrate intake is usually reduced to less than 50 grams per day. Only then you can make your body go into a state of ketosis; that is, due to the shortage of sugar that your body will have by reducing carbohydrates, this takes energy from an alternative fuel, your fat deposits. That is why this type of diet is very effective to lose weight.
You may have difficulty eliminating carbohydrates , especially if you are starting, but remember that only by significantly reducing the intake of this type of food, your body will enter into ketogenic mode .
Of course, you can use different tools to achieve your goal of weight loss, from making a list of what you consume with pencil and paper to more sophisticated methods such as downloading an application to your mobile, which will take you the calculation of calories and the registration of your meals.
2.You are not eating nutritious foods
It is known that currently there is a variety of processed ketogenic foods on the market, but these are not exactly recommended. Their consumption can take you away from achieving the goal of getting rid of those extra pounds. The reason is that processed foods give you extra calories, which undermines your efforts. And the matter gets worse if you opt for fast food, as they are poor in nutrients (vitamins, minerals and antioxidants) and, therefore, high in calories.
What can you do to remedy it? Optimizing your nutrient intake while losing weight with the ketogenic diet is a good option. How? Incorporating whole foods not processed: eggs, fish, grazing meats and poultry, without forgetting healthy fats such as avocado and olive oil.
Remember also that when you incorporate fresh vegetables, they should be free of starch; like broccoli, peppers, chard, and artichokes, which provide your body with nutrients and fiber.
3.You are consuming too many calories
If your goal is to lose weight, then it is vital that you generate a calorie deficit, either because you care what you eat or by increasing physical exercise.
It is true that in the diet keto is allowed the intake of foods such as avocados, olive oil, whole milk products and nuts, but it is also true that these have a high caloric content. Then what should you do?
Simple, do not exaggerate: just take care of the portions of what you eat, keep in mind that everything in excess is bad. Choose better for vegetables that grow on the surface of the land (broccoli, eggplant, asparagus lettuce …) and do not abuse the nuts or avocado. Remember also that there are foods that produce more satiety you can use this to your advantage. Also do not forget to be more active.
4.You’re stressed and you’re not getting enough sleep
Studies have shown the relationship between chronic stress, lack of sleep, and no weight loss. How is this possible?
When your body is stressed, cortisol is generated excessively, causing your body to store fat especially in the abdominal area. In addition, in the face of the need to relieve tension, stress leads you to eat more.
But, if in addition to stressed, you cannot sleep, the matter is complicated. The experts are clear with the direct relationship between lack of sleep and the negative effect it produces on the hormones that regulate hunger, such as leptin and ghrelin, which generates an increase in appetite for more caloric foods and carbohydrates
Keep in mind the following: overweight increases the risk of developing insomnia and stress, so if you do not take special care in this matter could generate a vicious circle which will be difficult to leave.
5.Physical activity is not part of your diet
A low carb diet should be supplemented with more physical activity. Into the world Keto is a great opportunity to make complementary changes in your lifestyle.
The exercise and the ketogenic diet guarantees you the fat loss without losing your strength , and benefits your health in many ways reducing the risk of heart disease, diabetes, depression, anxiety. It does not sound bad at all, right? But this is not all: exercise also helps you tone and develop muscle, ensuring that your metabolism burns fat even when at rest.
It is usual to hear that adding an exercise routine becomes difficult, especially for those who are not used to it; however, there are ways to make it more enjoyable. For example, create a schedule and try to train in the company of people who share your goal of leading a healthy life.
6.You have not verified if you have an undiagnosed medical problem
The ketogenic diet is an effective tool to lose weight, and although you are doing things right, you may not be achieving the desired results, so it is recommended that you visit the doctor. In this way, you will discard or not any medical problem such as hypothyroidism, polycystic ovaries, depression and hyperinsulinemia, conditions that can generate weight gain and not allow the loss of those extra kilos.
Do not underestimate this option. It is almost certain that if you are doing the ketogenic diet correctly and you do not manage to lose weight, this is your situation, so it is necessary to be diagnosed and treated by a specialist. In this way, through a proper administration of medicines and certain adjustments in your lifestyle you can reach a healthy weight.
To achieve the materialization of the objectives, discipline is fundamental, and the loss of weight with the ketogenic diet does not escape this reality. In this sense, the choice of natural ketogenic foods (if they are free of starch better) and the reduction of carbohydrates are vital if you want to enter ketosis mode. You can boost your results if, in addition, you sleep as recommended and have a stress-free life. For this, consider practicing yoga, an effective tool to meditate and in unison keep your body moving.
In short, the ketogenic diet is undoubtedly an effective tool to lose weight, but it is vital that you combine it with other healthy changes.
Recommended Site: ketogenic diet Advantages