Diet

5 reasons why most people fail on the Keto Diet

Dieting hard, yet the scale won’t budge? It can be disheartening. 

Especially when it feels like you do everything right, and the scale does move – but in the wrong direction. 

What to do in these cases of “stubborn” fat? 

The best solution is often the ketogenic diet.

No hunger, No cravings, No belly fat…

You can have it all. The Ketogenic diet allows you to enjoy delicious meals, lose weight, yet feel incredible energy. 

But there’s a catch: Doing Keto the right way on your own is tough! You won’t get results unless you avoid these 7 major Keto diet mistakes. 

If you want to lose unwanted fat for good, please keep reading. Because what you’re about to read will determine whether you will succeed on Keto or not.

#1 Mistake. Rushing into KETO

Surely you’ve heard of the stories: Yes, the Keto diet can melt stubborn fat in your problem areas if you’re doing it right. 

Thousands of men and women over the world have used this eating strategy. It’s proven, and the results speak for themselves. People transform completely, losing flabby arms, big thighs, and stubborn belly fat. 

But before you get too excited, be careful. You can actually end up worse than you were before. 

According to health & wellness expert Dr. Alexander H. Blackwell, “Keto is a very knowledge-based diet.” 

“Rushing in without a plan is short-sighted as it will most likely fail,” Alexander says.

If you rush in without a plan, here’s what might happen: 

  • You will keep craving sweets because you won’t know enough about healthy dessert substitutes.
  • You will keep snacking unhealthy food because you won’t have a well-thought-out meal plan that keeps you pleasantly full.
  • The weight won’t go down. It might even go up!

Instead, Dr. Alexander recommends a professional, custom plan based on your body type, age, and eating preferences.

“Look for support and ideas on how to manage the diet correctly,” he says. “Your health is the number one priority. Invest in it now so you could save money in the future.”

#2 Mistake. Not getting enough B vitamins

Vitamin B

Have you reduced carbs and then felt tired? Not enough Vitamin B might be the reason why.

“B vitamins are mostly found in whole grains,” explains Alexander. “Lacking them can make you feel tired, lower your energy levels, and slow down your weight loss progress.”

Fortunately, you can still get plenty of B vitamins from keto-friendly foods. You just need to eat the right keto foods.

Here are our favorite options: Meat, eggs, and dairy products. Combine with seeds and nuts and dark, leafy vegetables like spinach and broccoli for a more complete nutritional profile.

What to do if you still feel tired? Talk to your doctor about taking a B vitamin supplement to boost your energy levels.

#3 Mistake. Eating too many carbs

Carbs

The big secret behind why the ketogenic diet works so powerfully at any age is ketosis.

Ketosis is an intense, fat-burning state. Instead of using carbohydrates for energy, our body starts to use our fat as fuel. This can double our results. 

But to enter ketosis, we need to limit carbs. 

And here’s the problem. “Many people don’t realize how many carbs are in common, healthy foods,” says Dr.  Alexander H. Blackwell.

Eating too much fruit is a common example. You think you do a great job, but actually, block yourself from entering ketosis. Keep reading to see how to avoid such mistakes.

Struggle

On Keto, the recommended carb intake is around 5% of our total calories. Finding this carb reduction tough when first getting started on the Keto diet is normal.

However, it is essential if we want to reach and maintain ketosis – and finally burn off that stubborn fat in our problem areas.

Thankfully, things get easier after the first week or two because our body starts to adapt. Don’t give up early. 

Registered Dietician and Wellness education specialist Nare Davoodi, says: “It is a common misconception to think you are in ketosis after doing the Keto diet for 7-14 days. But what often happens is people are not calculating their intake correctly.”

How to make sure you reach your intake goals? Consider tracking your macronutrients through an app like Keto Cycle

#4 Mistake. Eating too much protein

Protein

Protein is great for you, but too much protein can cause problems too.

“When our body digests protein, it converts a small amount to glucose,” says Dr. Alexander, which can then slow down your body’s ability to go into ketosis, he adds. 

That’s because glucose is a sugar, and sugar is a carb.

Instead of using the keto diet as an excuse to eat as much bacon and steak as you’d like, remember that your main goal on keto is enjoying healthy fats.

Thankfully that includes delicious foods like nut butter, olive oil, and avocados.

So remember to have some form of healthy fat with every meal, and keep your protein intake in check.

#5 Mistake. Not eating enough fiber

Fiber

There’s a lot of fiber in fruits and whole grains. But you can’t have much of these on the Ketogenic diet. 

So you need to be extra careful to get a nice amount of fiber during the day. 

According to Dr. Alexander, “Fiber is essential to help regulate digestion, hunger and fullness cues. (I) It helps provide long-lasting energy and a steady blood glucose level.” (II)

In other words, fiber is critical. If you don’t eat enough, you may feel hungry, overeat, and ruin your hard work. 

The recommended approach is to eat more vegetables. All leafy greens are great. Follow this simple rule: The darker the color, the better. 

Don’t like eating vegetables all the time? Consider trying fiber supplements to refresh your body.

The Solution to Not Losing Weight

The solution is a personalized keto diet that takes your age, physical shape, and medical conditions into consideration.

If your eating strategy is fine-tuned to your body, you will experience a dramatic transformation. 

You will lose weight quickly and keep it off because you’ll experience less hunger, fewer cravings, and loss of control. 

If you follow a personalized Keto meal plan, this won’t only happen quickly. It also will be pretty easy.

Here are the results of people that tried this personalized Keto meal plan for at least 28 days.

Margaret, 40
Debra, 43
Debra, 43
Virginia, 47
Virginia, 47

Take a 2-minute quiz and find out how much weight you can lose in 28 days.

Weight loss is achieved as part of a healthy reduced-calorie diet and exercise program. Results may vary due to personal features.

References:

  1. https://pubmed.ncbi.nlm.nih.gov/30805214/

2. https://pubmed.ncbi.nlm.nih.gov/26561625/

3. https://www.virtahealth.com/blog/ketosis-appetite-hunger

4. https://www.sciencedaily.com/releases/2016/01/160114213443.htm

5. https://pubmed.ncbi.nlm.nih.gov/18448177/

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4189179/

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