A Certified Nutrition Specialist Shares 3 Reasons Why Most People Fail on the Keto Diet
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Maintaining a diet can be tiring. And cravings for comfort food don’t make it any easier, either.
Is it really possible to eat whatever, not watch calories and melt away stubborn fat from the comfort of your home?
What to do in these cases of “stubborn” fat?
According to health & wellness experts, the ketogenic diet could be a great solution for transformation.
With the ketogenic diet, it is possible to enjoy delicious meals and lose weight faster.
While AVOIDING sugar and carb withdrawal.
One of the main reasons so many people fail on the keto diet…
Is that they try to cut out too many carbs and sugar too fast, which then puts the body into shock.
Keep reading to learn how to smoothly transition into a keto diet and lose fat faster (and keep it off).
Today, we sit down with a certified ketogenic diet specialist Lauren Weiss, Ph.D., who shares the 3 mistakes to avoid to be successful on your keto journey.
Mistake #1: Eating Too Much Fat
“If you’re not losing weight on a ketogenic lifestyle, you’re eating too much fat, period” – says Lauren.
While keto is a delicious way to weight loss, many people jump in thinking that it’s as simple as loading up on fats. But it’s not.
This misconception can lead to failure and assuming that keto simply doesn’t work.
It does! Thousands of men and women, all over the world, have used this eating strategy. It’s proven, and the results speak for themselves.
But to lose weight with keto without stalling, it’s important to monitor fat intake.
“At the start of the program, it is possible to eat all the fat. Replace your carbohydrates with fat,” says keto expert Lauren Weiss. “And then when I start to see a slowdown of the weight loss, then I say, okay, the nuts are gone. No more snacking on nuts.”
While a beginner can eat 3 rib-eye steaks a day and lose weight, it’s important to know when the diet needs to be adjusted.
So, keto is a very knowledge-based diet. Rushing in without a proper plan is short-sighted as it will most likely fail.
When rushing in without preparation, it can be hard to know the fat intake level. This could lead to weight gain! And that’s the opposite of what we want.
Instead, consider adopting a professional, custom plan based on body type, age, and eating preferences.
A tailor-made plan will ensure that fat intake is at the optimum level.
Mistake #2: Not Staying in Ketosis
The reason why keto can be so effective for many people is ketosis.
Ketosis is an intense, fat-burning state. Instead of using carbohydrates for energy, our body starts to use our fat as fuel.
When in ketosis, our bodies start producing ketones, which keep us satiated.
“Ketones will help your appetite stay happy,“ explains Lauren Weiss.
However, for ketones to work their magic, we have to be in ketosis consistently. Sometimes people have a cheat day (or a whole weekend!), which unknowingly does more harm than good.
“You’re working so hard to be in ketosis and then you’re out of ketosis on the weekend,” says Lauren. “You’re only in it for, like, two days a week, which makes no sense. That’s not the goal.”
You might be asking yourself…
How do I know that I’m in ketosis?
First of all, ask yourself if you are tracking and being honest with your macros. If the answer is yes, you should reach ketosis by following the diet.
If for some reason the weight still won’t come off, consider measuring your ketone levels. This can be done via urine strips or a blood test.
If you’re unsure about the results, think about switching to a solution that offers a ketosis tracker, which would tell you if your ketone levels are optimal.
This would ensure that you’re squeezing the most out of keto.
Mistake #3: Not Being In Control of Your Food
Sometimes the scale stops moving because we unknowingly lose control over our food.
“There are so many reasons why the number won’t move if you ate something. If you ate out at a restaurant,” explains Lauren. “You’re not in control of your food.”
With keto, it’s very important to know exactly what you’re consuming. So, try to eat at home whenever possible.
However, it doesn’t mean that you absolutely cannot eat out. There are ways to stay lean AND enjoy a restaurant dinner, which doesn’t involve bothering the waitress with questions like “Is this keto-friendly?”.
All you need to do is be aware of what’s in your meals and simplify your choice-making process.
The best way to do that is to have a handy tool with an eating-out guide, which will make your keto weight-loss journey smooth and temptation-proof!
The one we have in mind combines tips on dining out, all the necessary tracking metrics, and a ketosis tracker, for the ultimate way to succeed on keto.
One Last Thing…
Many people read a few articles, note a few keto recipes, then try to get started on their own.
But this is a dangerous mistake. Just knowing you need to reduce carbs is not enough. Often, the meals you find online are good by themselves yet may cause nutritional imbalances when combined.
Don’t start the keto diet without help, especially if you don’t know the answers to questions like these:
- “How many calories should I eat to lose weight?”
- “How much should I lose in one week?”
- “Which healthy foods are sugar bombs?”
- “Which foods are sugarless yet delicious?”
- “How much fat should I be eating?”
- “How do I eat out when on keto?”
How can we answer these questions and achieve our goals with keto?
The Solution to Start Achieving Body Goals
The solution is a personalized keto diet that takes your age, physical shape, and medical conditions into consideration.
And in less than a couple of minutes, you can receive a personalized keto meal plan!
How’s that for getting into a state of fat-burning ketosis?
Then, simply follow your personalized keto meal plan and…
There’s a chance you’ll achieve your goal!
And the whole time you may experience increased energy, fewer food cravings, and a better mood.
Try it and see for yourself!
Comments (21)
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I know to eat meats and stay away from carbs. That's about it. I'm diabetic, have NAFLD , cirrhosis, among other things.
Hello, Thanks for reaching out regarding this. 😊 Would you be kind and send your query to Keto Cycle customer support via email address - [email protected]? Their support team will be able to assist you with any issues you may be having with their product! Have a lovely day ahead! Team Health Insider
Hi there, Thanks for the message! 😊 In order to find out the price of Keto Cycle, you would have to take the personalized quiz on their website, which would allow them to provide you with the best plan possible. Here's the link to their website: https://eu.ketocycle.diet/ Hope this helped out! Best wishes, Health Insider Team
Hello Kitty, Thanks for reaching out regarding this. 😊 Would you be kind and send your query to Keto Cycle customer support via email address – [email protected]? Their support team will be able to assist you with any issues you may be having with their product! Have a lovely day ahead! Team Health Insider
Had open heart surgery and replacement which gave me too much idle time and gain so much weight I am so excited to try this but wasn’t just sure how to go about it I’d like to look for someone to set out some type of plan with recipes
I've been on keto since last March and I have lost 24 pounds and I only have 10 to go. I've slowed a bit, but the scale is still going on the downward slide. I completely cut out sugar and grains and my cheat night go to, if I have one is eating pizza with cauliflower crust. Pizza was my show stopper, but I...
I've been on keto since last March and I have lost 24 pounds and I only have 10 to go. I've slowed a bit, but the scale is still going on the downward slide. I completely cut out sugar and grains and my cheat night go to, if I have one is eating pizza with cauliflower crust. Pizza was my show stopper, but I found caulipower brand and it has made all of the difference. You still have to watch out and not overeat since it is so good, but I discipline myself to half of the 10" pizza and eat it for lunches the next two days. I'm 71, so my metabolism is super slow and I am not very active. I think keto is a great way to eat for life because you can be healthy and eat well. Dr. Berg on Youtube has helped me out a lot because he really explains the reason ketosis works and what foods are healthy.
56 yr old male, started the keto diet March 2022, 7 months in and have lost 87 pounds, A1C has dropped from a 7.5 to a 5.5 and now off all blood pressure medications. Energy level is high and get comments all the time I look 20 years younger! I track fat, protein, carb and overall calorie intake daily with the keto diet app....
56 yr old male, started the keto diet March 2022, 7 months in and have lost 87 pounds, A1C has dropped from a 7.5 to a 5.5 and now off all blood pressure medications. Energy level is high and get comments all the time I look 20 years younger! I track fat, protein, carb and overall calorie intake daily with the keto diet app. Good luck to all that try the keto diet.
I’ve been on it for 6 yrs, lost 45 lbs and kept it off for 3 yrs and lost an additional 10 lbs. am now 78…. Healthy and happy!!!
I've been on the keto diet for two weeks now, but I know I need help, I want to do this diet, but I want to do it right and I need help. I want to know that without macros, I don't know how many calories I should consume, I don't want to lose muscle etc. I don't want to get into a program...
I've been on the keto diet for two weeks now, but I know I need help, I want to do this diet, but I want to do it right and I need help. I want to know that without macros, I don't know how many calories I should consume, I don't want to lose muscle etc. I don't want to get into a program where I don't get the help I need and I like to eat real food, not just greens, broccoli and cauliflower.
I am a vegetarian and eat no eggs -and my first week in I’ve lost a lb a day because I can eat from my garden potatoes,carrots,squash,garlic ,onions , beans greens ,tomatoes and lettuce
I started counting macros two months before going into ketosis. Every two weeks I reduced my carbs, I have been successful. I did not have any issues with the keto flu.
I have been doing this since June. Only 24 pounds away from my goal. I love it and can see myself.keeping to it. So much easier than I thought.i love it.
I appreciate your advice. Is there a "tool' I can purchase that is an "eating out guide". any info would be great. Thank you
Live in a basic case home, do the best I can w/their menu--am just very selective in what I order !
Can I get a meal plan that will work for my husband and myself so I don’t have to cook different meals?
I have heart disease. I am concerned about having too much fat. Should i be?
Hi where do I sign up?
Thank you Lauren ! I tried keto diet last year but wasnt sure how much fat I should be eating. Now I know that I have to follow a plan.
Hello there, Thanks for the message.😊 A keto diet is a low-carb diet that results in ketosis. To achieve this, the diet has to be very low in carbohydrates and high in dietary fat, with a moderate amount of proteins. This diet involves depleting your body of carbs and forcing it to break down fat for energy. You can check out Keto Cycle if...
Hello there, Thanks for the message.😊 A keto diet is a low-carb diet that results in ketosis. To achieve this, the diet has to be very low in carbohydrates and high in dietary fat, with a moderate amount of proteins. This diet involves depleting your body of carbs and forcing it to break down fat for energy. You can check out Keto Cycle if that sounds interesting to you. Here's a link to their page: https://ketocycle.diet/ Best regards, Health Insider Team
I have been doing keto for 9 weeks and only lost 8 pounds plus I only eat between 12 noon until 8 pm
Can’t wait to start this program. I gained too much weight last year. Hope the ketogenic diet is what I need in 2022.