APPLICABLE NUTRITION

5 Reason you are Not Losing Weight on a Keto Diet

1. You’re consuming too many calories

The consistent factor above all else with weightloss is not keto, is not some fancy dieting strategy…it’s Calorie Deficit.

This can only be achieved by either reducing the number of calories that you consume or by expending more calories through increased physical activity.

If you switch to a keto diet thinking it’s the holy grail of weight loss and don’t watch your calorie intake, you will not lose the weight.

Just remember that 1 cup of dry roasted Nuts =1,000 calories and 2 tbsp of olive oil=238 calories (both great fat sources but still need to be tracked)

An average calculation for your calorie deficit:

BMR=your current weight

X 13 if you’re sedentary

X 15 if you excercise 2-3 days per week

X 18 if you exercise 5+ days per week

Then track your calorie intake and shoot for an average of 500 calorie deficit for moderate weightloss. 1000 calories for extreme weightloss (in most cases will not be sustainable for you).

2. You’re still eating too many carbs

To reach the state of ketosis — a metabolic state in which your body burns fat for energy instead of glucose — carbohydrate intake must be drastically reduced.

In fact, only around 5% of your total calories should come from carbs.

“Just eat all the fats and veggies you want” is poor advice if you truly want the Benifits of keto.

Start tracking your intake with my fitnesspal or similar apps so you can truly understand your macro breakdown.

For veggie sources make sure they are ‘non starchy’ brocolli, peppers, greens of choice and mushrooms are a good starting point.

3. You’re eating too much protein

Contrary to popular belief, a ketogenic diet is not a high-protein diet.

In fact, protein should make up only 15 to 30 percent of your daily calories.

Otherwise, ketone production will stall.

The Keto diet is a high fat- moderate protein- little to no carbs

If you are experiencing heart burn, constipation or are testing keto strips and not seeing ketosis range then this is a common case of the protein being too high.

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4. Your fats are too low

The keto diet is all about giving your body fat to burn for fuel and forcing it to stop relying on carbs, which it prefers.

The whole goal of keto is to get your body out of using glycogen (carbs) for fuel, and getting it into a state of using fats for fuel.

While calorie deficits determine weightloss, in keto if the calorie deficit is too hard, you’re body will not get into ketosis and you will not see the benefits, nor the results.

If you’re experiencing extreme hunger, dizziness or lethargy then you could be eating too low in fats.

5. You”re Yo-yo dieting every weekend

If you’re doing keto Monday through Friday but you are slamming all the carbs possible every weekend, the keto diet is not for you.

Keto fly takes 48-72 hours to pass until you’re in a state of ketosis mainly resulting in fluid and electrolyte abnormalities lowering your body’s insulin response.

If it takes you until Wednesday to get into keto and you’re throwing yourself out of keto by sat, you’re starting all over again.

I am not against Keto or any diet strategy for that matter, but I work with clients to quickly identify what the best diet style is for their adherence, hunger, energy and digestion, and above all what is Sustainable to their lifestyle as they not only lost the weight but maintain it from there.