Why You're Not Losing Weight on Keto
The ketogenic diet is a great way to eat if you want to burn fat, enjoy lots of energy, reduce inflammation, and slow the aging process. I often coach clients on how to be successful with Keto which includes modifications for the individual. However, I find most people who struggle to lose weight on Keto are making this one big mistake…
Too much protein (and too many calories)
Keto is a low calorie, moderate (not high) protein diet, relatively high in fat and low in carbs. In a Ketogenic diet, your body burns fat and utilizes ketones for fuel instead of sugar and carbs. This grants you almost limitless energy from the fat stored in your body. Sounds pretty good right? However, if you eat more protein in one sitting than your body can use, which for most people is no more than 20-30 grams, that extra protein gets turned into glucose, essentially sugar. This throws your body out of ketosis, spikes insulin, and becomes stored fat.
This brings me to the second part of the big mistake - Too many calories. Note that Keto is ‘relatively’ high in fat. It doesn’t mean you can eat all the fat you want all day long. It still holds true that if you eat more calories than you are burning you will store those calories as fat. What you want with Keto is to become an efficient ‘fat burner’. Then you can go long periods of time without eating because your body is able to use stored fat for energy. When you are Keto-adapted, you can easily go 14 -16 hours without food and without experiencing a low blood sugar crash. (Crashing is a sign your body is not yet keto-adapted, so if you experience this, you need to give it time. It can take some people a few weeks before they become efficient fat burners.) With an eating window of just 6-8 hours per day it’s pretty tough to eat too many calories. Also you get the benefit of deep detoxification every day during this long fasting period.
There are loads of tricks that I have found helpful for my clients that you can use to get through the initial few weeks of ‘keto flu’ and to become successfully keto-adapted. But I want to highlight just a couple that are really important: 1) Load your plate with green veggies at every meal. This will fill you up, keep overall calories down, and adds lots of fiber, nutrients and enzymes which are helpful in digestion and elimination. 2) Add sea salt to every meal and add a pinch of sea salt in water to drink while fasting. Ketosis forces your body to dump excess water and electrolytes so you need to keep replenishing those minerals. Low salt is a common cause of low energy and adrenal fatigue so you need to be especially careful about that on a ketogenic diet.
There are many different ways to eat for overall good health and weight management. I believe Keto is one of the best! But if you are looking for more information on the many different diet plans out there, please check out this really nice article from Consumers Advocate https://www.consumersadvocate.org/diet-plans
I’d love to hear your success stories. Please comment below!