So, if you’ve been weighing your fat, and you know that you aren’t eating way too much of it, then start by reducing it by 50g or so each day.
Weigh yourself each week, and either adjust up or down until you are reaching your weight loss goals.
Snacking too much will prevent weight loss on keto
There’s nothing wrong with the occasional snack, but remember to add it into your daily macros.
Also, watch out for the very tasty but high fat snacks such as nuts.
A packet of almonds is all too easy to eat in just one sitting. It could quickly put you over your fat macros for the day.
Make sure that all your meals are nutritionally dense, and include vegetables.
Both fiber and fat will help to keep you feeling full for longer, and reduce your craving for snacks.
You’re not drinking enough.
During the first few days on the keto diet you will be losing a lot of water.
This is because the fat that you are now metabolizing for your energy needs also contains a lot of water.
As the fat is released, so is the water content of the fat cells.
You’ve probably noticed that you’re having to make a lot more bathroom visits than normal.
If you have become dehydrated, make sure to increase your water intake to make up for this
It’s important to make sure you have enough to drink. As soon as you feel thirsty reach for a glass of water.
Very often the feeling of thirst can be mistaken for hunger.
Drink a glass of water, and wait for 20 minutes. More often than not you will find that your hunger has gone.
Don’t drink diet soda. These sugar free drinks are filled with artificial sweeteners, and there is some evidence that these can effect your blood sugar levels in much the same way as sugar does.
Keep to water, black tea or coffee or flavored teas.
You’re feeling stressed
When you’re stressed you produce a hormone Cortisol.
Cortisol keeps you alert, focused and ready to deal with your stress.
It’s an important hormone for your fight or flight stress reaction.
However, cortisol also signals to your body to store fat, especially around your stomach.
When cortisol levels are chronically elevated it can lead to insulin resistance, which in turn can lead to type 2 diabetes.
Make sure that you’re getting enough sleep, and take some regular exercise.
A walk is great for its relaxing properties, as well as keeping you in shape.
Consider taking up yoga or meditation. These are both proven methods of lowering your stress levels.
There is no need to reduce your normal level of activity while you’re on the keto diet.
If you are following the diet properly, you should feel more energized than normal.If you’re not losing weight on the keto diet, it will be because there are one or two common mistakes that you’re making.
The good news is that the keto diet works for everyone.
There are no exceptions to this, so there is no need to conclude that the keto diet won’t help you to reach your weight loss goals.
The most common reason for a failure to lose weight is that you are eating more carbs than the 20g net carbs daily limit.
Make sure that you know what your macros are.
You should be aware of how many grams of carbs, fats and protein you can have each day. If you’re not sure, then use a keto calculator.
Don’t guess the carb content of your food, always measure, weigh and track. Especially if you are new to eating the keto way.
Make sure you’re not going above your fat macro, and reduce this if you are. If you still don’t lose weight, reduce your daily fat consumption by 50g.
Weigh yourself weekly, and keep adjusting your fat allowance up or down until you are reaching your weight loss goals.
Don’t change your carb or protein macros.
Additionally, consider using a blood ketone test meter such as the keto mojo meter, which will give you an accurate reading of your current ketone levels.
Watch out for snacks, especially nuts, which are all too easy to eat. They will put you way over your fat allowance.
Take steps to keep yourself relaxed and sleeping well.
If you’re stressed, this will not only effect your sleep, it will also hinder your body’s ability to utilize your fat stores.
Always keep well hydrated, and don’t mistake thirst for hunger.
Once you have made sure that you are no longer making any of these common mistakes, you will find that you start to lose weight again.
It sometimes takes a little while to get every detail of the keto diet right, but the benefits for your weight loss and health goals will make it worth your while.