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5 Reasons Why You Are Not Losing Weight on a Ketogenic Diet

When you are in ketosis, your body burns fat and efficiently uses it for energy. This process makes the keto diet an ideal choice for those looking for an easy way to lose weight. However, if you are following this diet and not losing weight, chances are you are not in ketosis. Below are some common reasons for not losing weight on a ketogenic diet.

1. Failure to achieve ketosis

Most people on a keto diet usually don’t lose weight because they don’t reach ketosis. And the reason they don’t get into ketosis is because they don’t reduce their carb intake. According to experts, your carbohydrate intake should only make up 5 to 10% of your caloric intake.

Most keto diets require dieters to cut at least 20 grams of carbs per day. And that’s why they may not be able to burn fat. You can buy a home test kit and use test strips to see if your urine contains ketones. If the test result is positive, you are in ketosis.

2. Eating a lot of protein

Most low-carb diets allow for a certain amount of protein. If you think the keto diet refers to a high protein, low carb diet, think again. The thing is, this type of diet may not help you achieve ketosis because your body can’t break down excess protein to get amino acids and then turn them into sugar.

When you’re on a keto diet, you get your calories from fat. And fat should make up at least 55% of your caloric intake.

3. Eat plenty of acceptable carbohydrates

On a keto diet, you can have some types of carbohydrates, such as dairy and nuts. These foods are usually rich in fat and nutrients. Therefore, they can be an ideal addition to your diet. But the problem is that they have carbohydrates in them.

Therefore, it is not a good idea to have a lot of these foods. Ignoring this advice will prevent you from maintaining ketosis.

4. Eat maltitol

Sugar alcohols are usually suitable for those on a keto diet. They offer sweetness but do not increase the number of carbohydrates in your body. But it is important to remember that some types of alcohol contain carbohydrates.

For example, maltitol is the type that is not allowed on this low-carb diet. It’s technically a low GI sugar, but it has an effect on blood sugar. Therefore, it can prevent you from reaching ketosis.

5. Too many calories

If you eat more calories than you burn, you won’t be able to shed extra pounds. In fact, if you consume a lot of calories, you can gain fat even if you have reached ketosis.

Foods that contain a lot of fat have more calories compared to foods that are rich in protein and carbohydrates. That’s why it’s important to keep track of the calories you consume on a daily basis. If you stick to a balanced diet, you can achieve your goals.

These are a few reasons why you may not be able to lose weight on your keto diet.

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