The ketogenic diet, or more commonly called keto, is one of several types of diets that are believed to be effective for losing weight in a short time. Unfortunately, not everyone is successful in implementing this diet. Not even a few complain that it is difficult to lose weight even though they are desperately on the keto diet. What’s the cause?
Why is it so hard to lose weight on the keto diet?
#1 keto diet plan is a method that focuses on a low-carb, high-fat diet. There are various benefits of the keto diet , one of which is proven to be healthy for the heart while helping to control blood sugar levels.
However, you are required to strictly adhere to the rules of the keto diet for optimal results. Otherwise, it will be difficult for you to lose weight and fail on the keto diet. Now try to check again, have you ever done one or more of the following?
1. Eating too many carbohydrate sources
The main reason why it is difficult for you to lose weight even though you are on a regular keto diet could be because you are not limiting the portion of carbohydrates you eat. In fact, one of the main keys to this diet lies in reducing carbohydrate intake.
It’s natural that sometimes you still find it difficult to limit carbohydrate sources so that you don’t control your daily meal portions. However, if left unchecked, it can actually make it difficult to lose weight or even return the scale needle to its original number.
2. Eating is still careless
Not only applies to the keto diet, any type of diet requires you to pay attention to daily food sources. Make sure you meet the intake of highly nutritious foods. Instead, don’t just rely on processed foods, even though it’s allowed on the keto diet.
Take, for example, eating sweets for dessert, corned beef, sausage, and other fast food. All these foods can derail your weight loss efforts because they contain quite a lot of calories in them, but are low in vitamins and minerals.
If you want optimal results, try eating whole foods including milk, eggs, fish, chicken, and healthy fats. Don’t forget to add a variety of vegetables to your dinner plate to meet the nutritional and fiber needs.
3. Have certain medical problems
There are times when it is difficult to lose weight when on a keto diet, not only because you choose the wrong type of food, it could be because you have an illness.
PCOS (a hormonal disorder in women), major depression, hypothyroidism (lack of thyroid hormone), Cushing’s syndrome (increased levels of the hormone cortisol), and hyperinsulinemia (high insulin levels), are some medical conditions that make it difficult for you to lose weight even though you’re doing your best. adhere to the rules of the keto diet.
The solutions include the discipline of maintaining health, living a healthy lifestyle, and taking treatment according to the type of disease. Consult further with your doctor if your condition does not improve.
4. Stress and insomnia
A study from Current Obesity Reports found that stress, especially chronic, can have a negative impact on the weight loss process. The reason is, the body that is under stress will produce a lot of the hormone cortisol or stress hormone, which will make the body store quite a lot of fat.
Not only that, people who experience stress also often have trouble sleeping which is then associated with weight gain. On the other hand, less than optimal sleep can interfere with the work of hormones that regulate hunger, such as leptin and ghrelin, eventually your appetite tends to increase.
5. Lack of exercise
Diet is not just limiting some food sources, you are also encouraged to balance it with regular exercise. In addition to speeding up fat loss in the body, there are a myriad of good benefits from exercise that you can get.
For example, launching the body’s metabolism, burning calories, to reduce the risk of developing chronic diseases such as heart disease, diabetes, obesity, and depression.
6. Often snacking on high-calorie foods
Many people think that snacking is considered an effective way to prevent hunger. However, be careful because eating too many high-calorie snacks — including nuts, peanut butter, cheese, and so on — can mess with your weight loss efforts.
Even if you eat this snack in moderation, it doesn’t hurt to choose a low-calorie snack, especially if you are someone who can snack more than once a day.
7. Want to lose weight drastically
It’s normal if you want to lose weight quickly. However, remember that weight loss is not the same for everyone.
In other words, there are people with body conditions that support short weight loss, or there are people who have to work hard before getting to the weight of their dreams.
The key, always consistent to adhere to the rules of your keto diet. Slowly but surely, the weight will gradually go down.