The mistakes you make and don't let you lose weight with the keto
Have you already tried the keto diet? It is a plan that is based on the intake of foods rich in protein and fat and the restriction of carbohydrates and sugars with the aim of generating a situation of "ketosis" –excess ketones in the blood– similar to fasting. It was discovered in 1921 by the endocrine Henry Rawle Geyelin and, although it is not without controversy because it is low in carbohydrates and high in fat, the result translates into a calorie burn and weight loss relatively fast compared to a traditional diet.
Now, maybe you already knew all of the above and not only that, but you are trying it on your own meats (never better said) and you don't see any apparent change. Is there something you are doing wrong? Well, probably. If despite the contraindications that this diet presents, and hence its controversy, you have decided to do it and not look back until you see results, maybe you are committing some of the most common mistakes.
You consume too many calories
Many newbies in this keto believe they can eat as many fats and proteins as they want, as long as they keep carbohydrates low. Meec, error. Remember, you must burn 3,500 calories if you want to lose half a kilo, approximately. As reported by the nutrition expert Erin Palinski-Wade, from 'Prevention', "too many calories, even if they come from protein and fat, will be the ones that don't allow you to lose weight. In the case of women, for example, they should consume between 1,500 and 2,000 calories daily, so consider reducing your intake. "
You take more carbohydrates
Maybe you think you have your consumption at bay and it's not like that. Remember to keep it below 20 grams per day to keep the body in a state of ketosis and continue burning fat for get power.
Skimping on fiber can not only keep you below your daily carbohydrate threshold but also affect your intestinal flora
"Only when all are exhausted carbohydrate stores the body begins to use fat as fuel"explains Palinski-Wade." Therefore, the moment you provide carbohydrates as a source of fuel, the body stops being in a state of ketosis. "
You don't take enough fiber
It slows digestion and it occupies a lot of space in the digestive tract, which can help you feel full for longer. According to studies, a higher fiber intake is associated with lower body weight. The problem? It is found mainly in whole grains, fruits and vegetables, and usually most people who decide to follow the keto don't get enough.
"I propose that you be creative with meals. If you suspect that you are falling short, it may be a good idea to talk with a dietitian or a nutritionist, who will help you fight the problem with low carb and high fiber options"says the expert.
You peck a lot
It is true that sometimes it's okay to peck (with properly planned snacks) to help you avoid hunger or succumb to cravings for junk food. But eating avocados or nuts continuously may not help you lose weight. "Listen to your body," says Palinski-Wade, "stop eating when you're full and drink something when you're hungry".
Blame your intestinal flora
Research suggests that skimp on fiber Not only can it keep you below your daily carbohydrate threshold but also affect your intestinal flora, which could interfere with your weight loss goal. A 2018 study of 'International Journal of Obesity' discovered that people with higher levels of a type of bacteria that digests fiber lost more weight than those with higher levels of another type that seems thrive on meat and fat.
Be that as it may, keep in mind that successful weight loss has a lot to do with what you eat but that is not the only factor. Remember that stress levels, lack of sleep or a sedentary lifestyle can greatly influence your weight fluctuations. Just take care.