Keto Diet has been one of the most popular weight loss diet. But this does not mean It will definitely work for you.
It is very popular to confront such an annoying weight plateau that can go on for weeks, months or even years. You do everything right, but somehow it still doesn’t work – just frustrating.
But maybe you don’t do everything right after all and with a few small changes, boo-hoo, it works again? Too good to be true? – Not at all.
These 8 most common mistakes may give you the answer why you do not lose weight with Keto. If you look at these 8 sources of error, weight loss will be the next thing you know:
#1 Watch your protein
Too much protein is actually the most common mistake.
Many of the low-carb & keto recipes from the net break the protein requirement for an entire day already in a meal.
Protein is of course an important part of your diet and you should definitely cover your protein needs to maintain your muscle mass – especially if you are in a calorie deficit.
However, too much protein is converted back into glucose (sugar) by the body, which is something you absolutely don’t want in a low-carbohydrate diet!
A good guideline is 0.8g protein per kg of your ideal weight on days without exercise.
1g to a maximum of 1.2g on days with sport.
Many fitness blogs recommend 2g per kg body weight, which is clearly too much.
For a short time only your digestion suffers – but it can lead to permanent problems with the kidneys and liver.
And especially for ketosis, too much protein is counterproductive. You renounce carbohydrates only to consume glucose (converted from excess protein)? Better not 😉
#2 eat your fill.
The second most common mistake is definitely too high a calorie deficit!
If you want to lose weight, the first thing to think about is that you have to eat fewer calories. In addition, in terms of diet, of course, less is always more, right?
ABSOLUTELY NOT! So that your body wants to give up its fat pads, you must give it enough to eat.
The right food, of course, but enough of it.
Starving him is counterproductive and leads to a worsened metabolism and a yo-yo effect downward spiral.
Scarcity tells your body that it needs to bunker. When you starve your body, you signal to it that there is famine. Your body wants to survive and becomes a master in storage, because he doesn’t care that you want to lose weight and there’s no danger at all, he just sees that there’s not enough food.
Any diet with a high calorie deficit leads the body to think: 1 “I have to hold on to everything I have”. >> fat pads
Two: “This famine could start again at any time! I have to prepare myself and build up even bigger reserves than before! ” >> yoyo effect!
This is also the reason why you gain weight so quickly after a diet and even something on top!
This is also the reason why you have to continuously reduce your calories in order not to gain more weight.
Who doesn’t know it? You hardly eat anything and still don’t lose weight – maybe even more!
But you pay so much attention – not to eat too much. And exactly there is the mistake. One must signal to his body that he lives in a healthy land of milk and honey and that everything he needs is available at all times! Then he will also give up the annoying fat pads. He will then have no reason to carry the excess pounds around with him!
A calorie deficit should never be more than 10%. If you are not hungry on a single day and hardly eat anything, that is not a problem. But in the long run it leads to exactly this problem. (fasting)
So eat enough vegetables, fats and proteins, but not too much and so we come to:
#4 Do not eat beyond your hunger!
It’s true that with a well-designed low-carb diet, you can eat significantly more calories without gaining weight.
But this does NOT mean that you can eat an infinite amount.
On some blogs and in many groups the myth is spread that with a ketogenic diet you can eat a lot of fat food.
Then a whole cup of cream is tipped into the coffee, which is drunk with a normal meal. Or a whole pack of mascarpone with berries and nuts for dessert.
A cup of cream has: approx. 620 calories and approx. 6.5g Kh!
A pack of mascarpone has: approx. 800 calories and 8g Kh and here neither nuts nor berries are added!
This is not only a calorie bomb, but also a carbohydrate bomb if you eat keto.
Yes, you have to eat enough, but this is not a free ride for uncontrolled eating!
You don’t have to meticulously count calories, but listen to your body!
Eat slowly. Watch your hunger. Eat your fill, but stop eating as soon as you’re full! No matter how good it tastes, don’t eat beyond your hunger!
Here, too, it’s no problem if you have a bite too much with your favourite food every now and then, but that’s not good in the long run.
#4 Eat a lot of low-carbohydrate vegetables #5 Savings on dairy products
These two points I put together because they often go hand in hand.
Vegetables are important for you. On the one hand because it has a strong effect on your feeling of satiety, on the other hand because it is full of important nutrients and vitamins!
For the onset of the feeling of satiety, it is important that your stomach is stretched on the one hand, but on the other hand also that you take in enough nutrients.
The first satiation impulses during eating come from the stomach, when the stomach wall is stretched by the ingested food. The stomach filling alone, however, does not trigger a feeling of satiety. Chemoreceptors register whether enough nutrients are ingested through the food and report this to the brain. If, for example, you fill your stomach with low-calorie liquid, you will not experience a feeling of satiety. If you eat a high-calorie meal that is very small in volume (such as cheese), the feeling of satiety will be a long time coming. The combination of nutrients and sufficient volume is therefore important.
Vegetables have a high volume with a low calorie quantity and are therefore a wonderful stomach filler.
About half of your plate should be covered with vegetables.
If you eat ketogenic or low-carb foods, make sure you eat low-carbohydrate vegetables.
Dairy products have a relatively high carbohydrate content.
This will quickly exceed your requirements and there will be no more space for vegetables.
Vegetables are not only very important because of their satiating effect, but also because of the vitamins and fibre they contain.
The protein requirement is also quickly blown up by dairy products.
In addition milk products trigger ravenous appetite in many people and inhibit weight loss.
Milk in general is for it “designt” a small living being to make fast large and strong 😉
So it’s better to save on dairy products than on vegetables!
#6 Good fats are important for your body!
With a low-carb and ketogenic diet, most carbohydrates are left out.
I already explained above that too much protein is not advisable.
But also to consume too few calories is counterproductive with the desire for weight loss. This means that there is only the fat left that you can increase to cover your needs sufficiently.
Of course, this doesn’t mean that you can spoon an infinite amount of fat, but another common mistake is often the insufficient amount of fat.
For decades we have been mistakenly told that fat is unhealthy and bad. This is also the reason why many people who have understood that good fats are important and healthy still subconsciously fear fat and avoid it.
If you are always hungry, tired and tired, or if you are regularly cold, this is a clear sign that you are low on fat and urgently need to increase your amount of fat. Especially in ketosis fat is your energy source number 1 and without enough fat you simply have no energy.
Take care to consume good fats like this: Virgin coconut oil, MCT oil, pasture butter, pasture ghee and virgin olive oil, avocados and avocado oil.
Avoid inferior, highly heated vegetable fats!
#7 Don’t get crazy!
Stress inhibits weight loss – even worse – it promotes weight gain.
Also emotional stress! If you weigh yourself daily, are dissatisfied with yourself and are afraid of every bite, then you are driving yourself crazy! This is a heavy stress for your body, which causes the opposite of what you want.
So banish your scales and do not weigh you more than 1x a week. Listen to your body, pay attention to what you eat and trust it to work. So you take the stress from your body and support it in losing weight!
A change in diet is already enough stress for your body, it does not need the pressure from your side additionally. So: Take it easy 😉
#8 Watch out for hidden carbohydrates
Another very common mistake is to eat products that appear to be low carb, but are not real.
Especially fitness and low-carb products often advertise “Net Carbs” or the “usable carbohydrates” and there is the widespread myth that all polyols do not have any usable carbohydrates. But as the title Mythos says, this is not the truth!
The only sweetener in the polyols category that does not have any usable carbohydrates is erythritol – all the others do have usable carbohydrates and an effect on blood sugar!
Xylitol, Maltitol, Isomalt, Sorbitol, Mannitol and Co. all have to be counted with between 25% and 70%, because they contain carbohydrates which can be used by the body in contrast to erythritol.
Besides erythritol, xylitol is the only sugar substitute in the polyols category that we recommend in small amounts, as this is where the body absorbs the least carbohydrates.
When purchasing, make sure that no polyols other than erythritol and xylitol are present.
If you look out for these sources of error, you should soon be able to lose weight.
If you want to continue helping your body lose weight, you can do it this way:
6 basics to help you lose weight!
1. drink enough water
Especially with a low-carb diet it is important to drink a lot.
Be sure to drink at least 2 litres a day. If you don’t drink enough, your body tends to water retention. Most people confuse thirst with hunger. Make sure that you are no longer thirsty and you will rarely wish to eat 😉
2.control your metabolism with MCT oil & coconut oil
Have you ever had Bulletproof Coffee and got all warm?
Then you felt the stimulating effect of MCT oil (an extract of coconut oil) 😉
Use daily to achieve a noticeable effect.
3. eat hot!
Chili also helps to stimulate your metabolism. Hot spices can also help to lower insulin levels. A high insulin level promotes fat storage.
The mild spiciness of ginger can also help, as it also stimulates digestion and helps to dehydrate the body.
4. move more
Don’t worry, you don’t have to start a marathon right away.
just a little more activity in your life can do a lot of good.
Take the stairs instead of the elevator.
Walk or cycle short distances or take a relaxing walk if you would normally watch TV.
Not only will your weight benefit – you will also feel more energetic 🙂
5. Take enough salt!
With a low-carb and ketogenic diet, your body excretes much more salt.
But salt is an important electrolyte your body needs.
Too little salt also leads to water retention. In addition, it also leads to worse side effects such as: Headaches, fatigue, dizziness and constipation. Provide your body with enough salt, at least 2-4g a day.
6. sleep sufficiently!
Too little sleep is a stress factor for your body and as you already know, stress is rather unfavourable for weight loss. In addition, a sufficient and restful sleep is important for a balanced hormonal balance, which plays an important role in the regulation of your weight.