Are you tired of being stuck on keto for too long because you’re not seeing your weight going down? Do you spend too much time searching for answers on the web just to get overwhelmed quickly?
Have no worries because Health Insider’s experienced nutrition expert Christine Ellis has the right answers ready for you.
In this article, we will explain the most common reasons why your hard work seems to come to a dead stop and how you can continue your weight loss journey as before.
And, you will also learn how a personalized keto meal plan can work well together for people who want to lose more weight.
Without further ado, let’s start with the three most common mistakes why your keto diet is at a dead stop
Mistake #1: It’s hard for you to stay consistent
Let’s face it. Every diet needs consistency.
The keto diet is no exception.
“The most common reason people are inconsistent with their diet is cravings for sugary foods,” says nutrition specialist Christine Ellis.
Sugar cravings are hard to stop, especially after taking on any diet in the first few weeks or even months.
“Why? Because when sugar stimulates our taste buds, neural signals are sent back to the brain by neurons, then the brain releases a huge amount of dopamine – the “feel good” hormone – almost the same way as drugs do.
And that’s why it can be so addictive to most people,” Christine Ellis explains.
But, there is a common cause for sugar cravings which is…
Mistake #2: You’re consuming too many hidden sugars
“If you think that you eat only sugar-free food, you should double-check your food labels. You should avoid foods with hidden sugars ending in “-ose” such as dextrose, maltose, fructose, and so on,” says Christine.
Be cautious about syrups, flavored yogurts, beverages, and juices too. They are rich in hidden carbohydrates that eventually eliminate ketosis and kick you back to the unwanted keto flu.
You probably know this dizzy feeling, and it’s because the body changes metabolism by burning carbs for energy instead of fat.
It means your body is now on a high-fat high-carb diet, which causes rapid weight gain.
“You should be aware of these hidden sugars because they can easily ruin your weight loss progress,” says Christine Ellis.
It is relatively easy to fall off of ketosis. Still, it’s worth doing it because this is the only diet that turns your body into a powerful fat-burning reactor that evaporates that excess body fat.
Luckily, there are substitutes to sugar that are keto-friendly, so you don’t need to forget about the sweet taste in your diet:
- Sugar alcohols found in sweeteners that include hydrogenated starch hydrolysates, sorbitol, mannitol, xylitol, isomalt, erythritol are not absorbed in the body, so they have minimal impact on blood sugar or calories than regular sugar.
- Stevia – a plant-based natural sweetener for baked foods or coffee.
Note: Don’t use too many sweeteners because it can lead to unwanted bloating or gas.
Mistake #3: You’re not drinking enough water
Let us remind you why recommended daily water intake is so important.
During ketosis, the balance of electrolytes and fluids shifts. The body stores carbs along with water, so as carbohydrates decrease, that water is lost along with them.
This process increases dehydration.
A lack of fluid can make it difficult for organs such as the liver to release glycogen (stored glucose) and other components of your energy stores, so it can actually trigger food cravings.
Also, dehydration can result in fatigue, thirst, dizziness, and weakness.
The average recommended amount of water per day is 6–8 glasses. But, it can vary depending on many factors like activity level, age, weight, and so on.
So, if you drink enough water, check your labels for hidden carbs. That way, you’ll feel fewer cravings for sugar and be more likely to be consistent on your diet.
Consider these, and you’ll find yourself on the right track of your weight loss.
The hardest part is the beginning. Give yourself a few months, and it will get easier and easier to overcome the thirst for sugar because of the body’s adaptation to the ketogenic diet.
There is also an even better way to advance your weight loss, which is to…
Boost your keto diet with a well-balanced meal plan prepared specially for you.
After many years of research, nutrition experts at KetoCycle have found a solution to help people begin and advance with keto.
You can begin your weight loss journey anytime and anywhere just by completing a short quiz about your health, habits, foods you would love to eat, your allergies, and more.
This way, KetoCycle diet experts and scientists will analyze your quiz data to prepare the best meal and workout plan that is right only for your body.
It’s easy – you spend as little as ONE minute of your time, then you get a summary that shows you exactly how much weight you can expect to lose in 28 days.
Why is KetoCycle’s individual meal plan so effective?
- 1,000+ quick daily meal recipes designed only for your body
- 24/7 live customer support with professional nutritionists so you could get the best knowledge there is about keto
- 20,000+ active members of the KetoCycle community where people share their stories and motivate each other for greater success
- Simple grocery list of recommended meals for your quick and easy shopping
- Lots of useful tips and tricks to boost your weight loss even if you have deep knowledge of keto
Take a step toward your weight loss goals by completing a 60-second keto quiz and then boost your diet with the KetoCycle app.
Here’s what KetoCycle users share about their experience:
Results may vary due to personal features.