Following the ketogenic diet correctly means you feel full, while your body continues to burn fat from ketosis. If you don't get enough fat, or if your protein intake is higher than it should be relative to your fats, your body will treat proteins as glucose and you won't go into ketosis. And you won't lose weight. You may think that limiting the fat you eat has no effect on the functioning or health of your body.
However, this is not the case. When you don't eat enough high-fat foods, you may not get enough calories to support your body functions. Consequently, the body's processes, such as metabolism, begin to slow down. Similarly, you lose the benefits of eating healthy fats.
If you're trying to lose weight on a ketogenic diet but aren't seeing results, there are several possible explanations. Read on to learn more about what happens when you don't eat enough fat on a ketogenic diet and how to get back on track.
Glycogen Loss Is the First PlateauSo glycogen loss is the first plateau. Once you lose that water, your weight loss will slow down. Usually, when a person does not lose weight on the ketogenic diet, it is because he has not reached ketosis.
You Need Enough Calories from FatA person on a ketogenic diet will get most of their calories from fat, which should account for 55 to 60% of their calorie intake. Stagnation is partly due to your metabolism slowing down as you lose weight, meaning you start to burn fewer calories throughout the day (. This is because many of the main foods in the diet are high in fat and protein, which can increase satiety to avoid overeating (1.
Be Patient and Increase Your Fat IntakeLosing weight by the dozen without going through the wringer is everyone's impossible dream to lose weight. Being patient gives your body time to adjust to fat, so you start burning body fat for energy.
It simply means that you'll have to follow a low-carb or keto diet while doing other things to achieve your goals, including the tips below. These include wins without a scale (NSV), which are signs that you may be improving your health and managing to lose weight even when the scale doesn't move. This means that you can give yourself permission to increase your consumption of the tasty “right” types of fats discussed above, which will become the cornerstone of your success.
Plateaus Are Common on Keto DietsAlthough many dieters experience rapid weight loss soon after starting this diet, plateaus where their weight stubbornly remains the same are also common. So, if it's been weeks or even months and you're still having problems, you may be falling prey to one of these common mistakes that can interfere with nutritional ketosis.
Consult Your Healthcare Provider if NecessaryKeep in mind that although plateaus are common on the ketogenic diet, you may want to see your healthcare provider if a plateau is accompanied by other persistent adverse symptoms, such as headaches, fatigue, constipation, or nausea.
Add More Fat To Your FoodYou can use products such as nuts and seeds, cheese, avocado and cured meats to add more fat to your food.
In some people, maintaining high levels of cortisol, the stress hormone, can also lead to increased food intake and lower energy expenditure, which can contribute to weight gain (1.
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