People who are on a mission to reduce weight uses various ways to achieve their goals. Keto diet is one of the ways that some use on this mission. However, not all of them succeed in losing weight via a keto diet regimen. A Keto diet is a way of eating that’s aimed at minimizing the intake of carbs. Many people have adopted this way in their attempt to maintain a healthy body weight. Some people use this way to help them cut down excess weight, but some don’t go as far because the results depend on the correct implementation of the diet.

Some people have not had a positive result due to mistakes that occur during implementation. The Keto diet aims at reducing carbs intake to a maximum of 50 grams daily. The low intake of carbs means reduced intake of sugar, a factor that contributes to weight loss. Excess weight and high blood sugar levels are linked to lifestyle diseases such as diabetes and high blood pressure. This blog will discuss some reasons why the keto diet may be ineffective in shedding weight.

Unrealistic goals on weight loss.

All goals should be measurable, achievable, relevant, and time-bound. Some people make unrealistic goals on losing weight. They expect to lose much weight within a short period. The rate at which weight is lost varies from one person to another. It would help if you focused on yourself rather than other people. Any noticeable change should act as motivation to go on. You should not expect to lose more than three pounds per week.

However, this depends on your original weight. Those with high weight might take longer than those with a lower weight. Incorporating the keto diet with other ways of losing weight, such as exercise, might lead to better and faster results. There are different ways you can monitor the progress. One can use a scale to monitor their weight and a tape measure to measure the waist, thighs, and hands circumference.

Lack of consistency.

Deviation from the program may lead to poor results. Some may take a low-carb diet for some days while increasing the number of carbs on other days. This may cause the curve to flatten. While on the keto diet, you should avoid taking unhealthy snacks between meals. Most people may find it difficult to adhere to the diet, especially at the beginning of the program, due to hunger caused by low carbs intake. Taking a healthy snack such a low-sugar fruit or proteins may ease the hunger. You may also include more vegetables in your diet to aid in the faster digestion of food.

Lack of exercise.

Engaging in different physical activities aids in burning calories by facilitating fat loss. These exercises should be consistent. You can begin with simple workouts and make them complex as time progress. The Keto diet may not work fast if not incorporated with others ways of losing weight.

Eating foods that are not nutritious.

Whole foods are nutritious and low in carbs While following a keto dietary plan. One should avoid snacks and other convenient foods such as white bread, sausages, and hot dogs. Such foods do not provide the necessary nutrients required for weight loss. They are high in calories hence interfering with the keto diet. There are better options such as whole foods, non-starchy vegetables, and less sugary fruits to promote losing weight. Drinking more water is also an added advantage to the process.

Lack of enough sleep.

Lack of enough sleep may be caused by different reasons such as stress and depression. An adult should take at least six hours of sleep in a day. Once the body is subjected to stress, you may get difficulties in sleeping. Stress also leads to excess production of cortisol hormone or the stress hormone. This hormone encourages the body to store more fats. These fats may be deposited in different parts of the body, causing a health risk. The fats also interfere with the process of losing weight. Lack of enough sleep may also trigger hunger leading to more intake of food. Therefore, those on keto programs should find different ways to manage stress, such as engaging in computer games, watching entertaining movies, and engaging in physical activities.

Taking too many carbs.

The standard dietary recommendation recommends that 60% of the calories taken a day be from carbs. In contrast, the keto diet recommends that carbs should provide only 5% of calories. The little intake of carbs makes the body derive energy from burning the existing fats rather than glucose from carbs. For better results, you should strictly take in the recommended carbs. Any increase in carbs intake might cause low progress.

Less intake of fiber.

A Keto diet might not provide enough fiber in the body. You may need to increase your fiber intake by taking extra fruit or non-starchy vegetables during the day. Fiber is vital in facilitating the digestion process. A low intake of fiber may make you more hungry. This might make one turn into more food, inhibiting progress.

Underlying medical condition.

One might be having unknown medical conditions that might inhibit the process of losing weight. These conditions include high insulin levels and hyperthyroidism. Such conditions may make it difficult for you to lose weight. If one notices that their effort on the keto diet does not bear any fruit, visiting a doctor is recommended to rule out such conditions.

The bottom line

A Keto diet can bring positive results if strictly adhered to. Those on the program should be keen to identify any mistake that may hinder results. Complementing the keto diet with physical activities and increasing the intake of water will give you better results. Regular monitoring of the progress should be conducted to identify any challenges hindering the progress. The reasons mentioned above are among those that make the keto diet to be ineffective in losing weight. You should all aim at maintaining a healthy weight to minimize health risks. Parents should observe their children’s diet to prevent juvenile obesity, which is common today.


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Crystal Kadir

MS, Durham University GP The work of a family doctor includes a wide range of clinical diversity, which requires extensive knowledge and erudition from a specialist. However, I believe that the most important thing for a family doctor is to be human because the cooperation and understanding between the doctor and the patient are crucial in ensuring successful health care. On my days off, I love being in nature. Since childhood, I have been passionate about playing chess and tennis. Whenever I have time off, I enjoy traveling around the world.