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 (63)
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I follow a keto diet, excluding the required amounts of daily fats. Under 20 carbs, and no sugar. I check. My blood each morning, and I am always in ketosis. While I do lose weight, and I know my body is changing size, I’m wondering if I would have better results if I added the fat, which I’m really not wanting to do. I’d...
I follow a keto diet, excluding the required amounts of daily fats. Under 20 carbs, and no sugar. I check. My blood each morning, and I am always in ketosis. While I do lose weight, and I know my body is changing size, I’m wondering if I would have better results if I added the fat, which I’m really not wanting to do. I’d welcome your thoughts.
Want to try
I’m 69 and really need to lose weight!
Need a plan!
I am 71. I have had 3 TIAs. 2 knee replacements, back surgery & now have to go in to see if there is a blockage to my heart. I am 4’11” tall & weigh 145
I going to try my best.
I’m 74yrs old and would like to lose 60lbs.
Very well written. Thank you DR. Quintero! I was reading high fat, medium protein and low carbs were key. I’ve plateaued. Will try less fat. Take good care Doc.
I am interested in losing weight anyway I can! And if the keto diet works, then I am all for it!
Hi…I am restarting my journey back to my original ketos plan, is it OK to follow the old plan, it’s been 3 years since I have been away from it.
I am so glad I am across this article. I started Keto in January 2020, just before covid lockdowns. I went full boar with it and lost 40 pounds over the whole of 2020. Today it is 3 years and I have not gained but one pound back. I seem to be holding steady at 0.7 ketosis. And interesting happened though this passed year....
I am so glad I am across this article. I started Keto in January 2020, just before covid lockdowns. I went full boar with it and lost 40 pounds over the whole of 2020. Today it is 3 years and I have not gained but one pound back. I seem to be holding steady at 0.7 ketosis. And interesting happened though this passed year. I became tired of watching and avoiding things especially bread! I love Bread and I have tried various keto breads. Some are good, but I miss making bread and eating it. I am at my healthy weight of 145 lbs and I’m 5’6″ I went from a size 18+ to a 14. I like the way I look. However, I find myself falling into slumps. Last week I became my own drill sergeant again and spent the week on a crash course of less than 50 carbs/day, for a week. It did bring me back into ketosis, but I am still lost in knowing how to maintain my keto diet without feeling deprived.
One more thing. The most important thing that happened and kept me motivate that first year, was a visit to my dentist who was surprised and so was I saying my gum numbers went from 5s to 3s! That is without any intervention on her part. This was after 3 months of reduced carb/keto dieting. I was in heaven. I totally believe in this way of life.
I need to get this right. I’ve gained over 100 lbs in 3 years. I need to help here so I eat the right stuff.
I don’t have a gallbladder, can I still do keto?
I’ve been on keto for seniors for 3 weeks and lost 9 lb. What happens when you’re done losing weight and you want to maintain.?
I’m in day 13 and down 11 lbs!
Do not eat much meat
Tell me about keto rash. After 1wk I developed a massive rash. Googled it. Said very rare. Can you tell me what I’m doing wrong, if anything. Thx
My wife Barbara and I have been on the diet for two weeks now and I’ve lost about 6lbs so far. We use the ketosis strips to measure. We had some expired ones but replaced them. So far so good! I’m 74 and Barb is 62.
I’m in a wheelchair due to a hereditary condition. I have spasticity. Could keto still help me with weight loss? I am able to ride a stationary bike.
Does keto work with type 1 diabetes?
I purchased this plan yesterday and cannot find it. Could you help please?
Sounds like a great way to lose my weight but I have a hard time knowing what foods to eat.
Just a comment of my experience beginning November 2021. I had been trying to lose weight starting in June 2021. By November 2021 I had only lost a few pounds so decided to try Keto. I was doing pretty good. I was extremely thirsty and experienced the symptoms that are described. I felt extremely exhausted and thirsty. I had a started losing a half...
Just a comment of my experience beginning November 2021. I had been trying to lose weight starting in June 2021. By November 2021 I had only lost a few pounds so decided to try Keto. I was doing pretty good. I was extremely thirsty and experienced the symptoms that are described. I felt extremely exhausted and thirsty. I had a started losing a half a pound every couple of days. I had lost about 11 pounds and was quite happy. I was urinating a lot, was extremely thirsty and could barely walk. For a second I thought to myself, could this be diabetes? I had a doctor appointment coming up in April and figured that I would just wait to see the doctor because I had lost 15 pounds. Well by the time I got to my appointment I was in real bad shape. My doctor sent me for blood tests and my A1C was 12! I went back to his office a few days later and my blood sugar was 530. Due to the extreme thirst I had started drinking Gatorade. So again, some of the side effects of a Keto diet are similar to diabetes. I still follow a basic Keto diet but with my condition I have to include a small amount of carbs each time I eat. Thanks to Keto I was able to give up on Coke and a lot of other sweets. I had lost 20 lbs and kept it off. I recently got covid and I lost another 7 lbs.
Would like to sign up in about a week
Does this come with an app? Will there be access to counselors or group chats?
I tried keto last year and failed. When I got the pills, there was no booklet. No way to know what to do. This article’s help me to understand what I need to do. Thank you. I will try again.
I’m very interested
I want to try it. I have about 12 lbs to lose. I turned 50 and everything slowed down n I started gaining recently. I’m afraid I won’t eat enough? I look at recipes and they’ll say something I could eat but there’s so much extra. What if I don’t add the cheese and heavy cream… will I not lose?
WAnt to lose 30 lb
My husband and I are motivated to do keto together. I see you have plans for men and women. What about couples that want to be on the same meal plan, eat meals together. Use the same recipes? Thank you.
Today marks 4 years since I started my keto program! 160 pds gone, my life has changed so much!!!
I’m thinking about trying this. Thank you.
I lost 45 lbs. this year doing keto then stalled out after my wife lost interest because she stalled out after only losing about 20 lbs. this program may have helped with that.
Can’t wait to start.
need help on what calories a day should I eat and how much fat. Have lost 45 lbs. which is good in 31/2 months. But I slow down at times.
Most important thing with keto diet is counting your carbs and no sugar. Fiber also cancels out your carb intake,You have to be very dedicated to this diet and you will lose 10 to 15 pounds within a month and a half. Eating your meals at home and counting your carbs reading the labels of your food is the most important thing and you...
Most important thing with keto diet is counting your carbs and no sugar. Fiber also cancels out your carb intake,You have to be very dedicated to this diet and you will lose 10 to 15 pounds within a month and a half. Eating your meals at home and counting your carbs reading the labels of your food is the most important thing and you will succeed.
I ordered and paid for this October 23rd and still have not received. Wish you would get it delivered Asap
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 would like a meal plan for my husband and me.
I have heart disease. I am concerned about having too much fat. Should i be?
I have heart disease’ high blood pressure’ cholesterol’ diabetes type 2. And going have knee surgery on both knees.
Hi where do I sign up?
You can do it
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.
Accept
It has been a year since you talked about KETO diet. How did the diet work out for you? I’m thinking about trying KETO. Any pointers?