Already on the keto diet, but haven’t been able to lose weight yet? Understand the factors that cause the keto diet to fail to lose weight below.
The keto diet, or ketogenic, is a low-carb diet. Although there are still pros and cons, the keto diet is widely adopted in Indonesia to lose weight and improve health.
The keto diet has been around since the 1920s. Usually, the keto diet is used to treat people with epilepsy. However, since the 1960s, the keto diet is widely known for the treatment of obesity and weight loss.
Reporting from Health Line, in this keto diet, carbohydrate intake is usually limited to only 20 to 50 grams per day. Several studies have shown significant results.
A 2013 publication entitled “Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets” demonstrated success in weight loss. In addition, the keto diet can also improve heart health and can control blood sugar.
However, there are cases where the keto diet fails to lose weight. The failure of the keto diet to lose weight is caused by several things, here are some of them.
1. Not reaching ketosis
The cause of the keto diet failing to lose weight that often occurs is not achieving ketosis. Usually, when a person does not lose weight on a keto diet it is because they have not yet reached ketosis. This happens because the carbohydrates consumed are still too high.
The article entitled “Ketogenic Diet” states that carbohydrates represent only 5-10 percent of a person’s calorie intake. Sometimes, a person may feel as if they have drastically reduced their carbohydrate intake. However, it turns out that they may still be consuming relatively high carbohydrates.
2. Consuming too many calories
Another reason the keto diet fails to lose weight is the recent consumption of lots of calories. When trying to lose weight, it is very important to create a calorie deficit. This can be achieved by reducing the number of calories consumed or by expending more calories through increased physical activity.
Usually, people on a keto diet will eat several types of keto-friendly foods, such as avocados, olive oil, dairy products, and nuts. Because of the “keto-friendly” label, people usually consume it carelessly.
However, these foods are high in calories. Therefore, it is necessary to pay attention to portion sizes and increase regular physical activity. In addition, it is also necessary to limit the consumption of snacks to help create the necessary calorie deficit.
3. Have an undiagnosed medical problem
The ketogenic diet has been proven to help you lose weight. However, there are cases of failure to lose weight due to medical problems.
Hypothyroidism, polycystic ovary syndrome (PCOS), Cushing’s syndrome, depression, and hyperinsulinemia (high insulin levels) are medical problems that can cause weight gain and make weight loss difficult. Therefore, there need to be medical treatment and lifestyle changes to deal with it.
4. Have unrealistic weight loss expectations
The cause of the keto diet failing to lose weight can also be due to unrealistic loss expectations. It’s natural to want quick results when following a new diet plan, but it’s important to remember that weight loss can vary from person to person.
While the ketogenic diet may promote weight loss, the rate of weight loss may not be as drastic. Small, consistent changes are the key to losing and maintaining weight in a healthy way.
While it may be tempting to reach a lofty weight loss goal, most experts recommend that you lose 1–3 pounds or about 0.5–1 kg per week.
5. Too much protein intake
Too much protein intake can also cause the keto diet to fail to lose weight. Summarizing Medical News Today, many low-carb diets allow for moderate intake of protein.
Some people mistakenly think that a low-carb, high-protein diet is a keto diet. However, this type of diet is unlikely to cause ketosis because the body can break down excess protein into amino acids and turn them into sugars.
A person on a keto diet will get most of their calories from fat, which should represent 55-60 percent of their calorie intake. This fat intake leaves little room for protein. If protein makes up more than 35 percent of a person’s diet, they are less likely to go into ketosis.
These are some of the reasons why the keto diet fails to lose weight. If you are currently still on the keto diet to lose weight, be aware of the factors above.