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Although the keto diet can be an effective tool for weight loss, some individuals experience a plateau in their progress.
Possible signs that your weight loss journey may have taken a turn for the worse include one or more of these. Read on to discover more about these warning signs and how to get back on track!
1. You’re not losing weight.
Are you trying to cut back on carbs, eat less and exercise but still not seeing results? This could be indicative of an issue and requires some changes.
Eating too much protein can slow down keto progress, as it prevents the body from burning fat for fuel. Opt for leaner proteins like salmon, chicken, and eggs instead of red or white meat to maximize your nutritional intake.
Another potential explanation for why you may not be losing weight is due to not getting enough exercise. Exercise is essential for combatting fat storage and maintaining a healthy metabolic state.
2. You’re gaining weight.
If you’re on a keto diet and the weight loss has stopped, it could be because you are still consuming too many calories.
If this is the case, you’ll need to adjust your macros according to your physical requirements. Logging your meals into a meal-tracking app and changing carbohydrate intake accordingly are two easy ways of accomplishing this.
Maintain a close watch on your protein intake, which is essential for weight loss. Without enough of it, you could experience increased cravings and a decrease in lean body mass (the tissue in your body that burns the most calories).
3. You’re feeling sluggish.
If you’re feeling fatigued, it could be because your body isn’t metabolizing all the energy-rich fats you’re eating. Eating enough healthy fats for the keto diet to work is essential; make sure you include coconut oil, olive oil, avocado, grass-fed butter or ghee, fatty fish such as tuna and nuts/seeds in your meals.
Your digestive system may take some time to adjust to a low carb/high fat diet, and you may experience fatigue or lethargic symptoms as your gut microbiome adjusts. Usually, these symptoms will subside on their own within a couple of weeks.
You may be feeling sluggish due to dehydration. Drinking more water and making sure your body gets enough electrolytes will help increase energy levels.
4. You’re experiencing digestive issues.
The keto diet induces your body into a metabolic state known as ketosis, where it burns fat instead of glucose for energy production.
Although weight loss with this diet is possible, it may also lead to unpleasant digestive issues. For instance, many dieters experience diarrhea when first beginning a low-carb eating plan.
Furthermore, some individuals experience difficulty digesting keto-friendly sources of fiber such as fruits and vegetables.
These foods often contain high carbs and little fiber, leading to constipation or bloating.
To prevent these digestive issues, make sure you’re eating enough protein and healthy fats on the keto diet. Additionally, up your probiotic and prebiotic consumption for added nourishment of beneficial bacteria in your gut.
5. You’re experiencing headaches.
When you go keto, your body enters a metabolic state known as ketosis. This means it burns fat for energy instead of glucose and it may take some time for your body to adjust to this new fuel source.
When your blood sugar drops, your brain releases stress hormones which may cause temporary headaches. These should go away after a few days or weeks of following the keto diet.
Headaches may also be caused by dehydration. On the keto diet, you will likely lose water faster than usual and become dehydrated faster than usual.
To reduce the risk of dehydration, drink plenty of water throughout the day and replenish your electrolytes, such as sodium and potassium. On a keto diet, getting enough sodium is especially crucial since it helps reduce muscle cramps, weakness, and seizures.