8 Reasons Keto diet not shrinking your fat
Most people follow the keto diet on the basis of videos on the internet without thoroughly understanding its requirements. In order to be effectively successful, you need to reduce carbohydrates significantly (ideally below 50g, then again to 20-30g), maintain your protein levels reasonable (about 1 gram per kg of body weight, higher if you are active), and adjust your fat intake. Initially, increased fat keeps you full, but later you need to taper down so that your body uses its own fat as a source of fuel.
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2. Intermittent Fasting Missing
Simply performing a keto diet without intermittent fasting will lead to constant insulin spikes due to eating too frequently. Fasting maintains the level of insulin even, and this in turn aids in quicker and better fat loss.
3. Weight Loss Plateaus
Initially, weight loss can be rapid, but subsequently it levels off at a more reasonable rate (around 0.5 to 1 kg per week). It is disappointing when this occurs, but it may be that your body is adjusting—especially if other signs of healthier living, like increased energy and sleep, are taking place.
4. Fatty Liver Issues
If you have fatty liver, your body may initially burn liver fat rather than shed fat around your belly. Nutrient optimization to support liver function with nutrients like choline and B vitamins is called for because it can actually equate to overall fat loss, including around your waist.
5. Menopause and Loss of Muscle
In females, especially during menopause, the muscle mass naturally reduces. Metabolism is compromised and weight loss hindered by this loss. This can be reversed by incorporating strength training and other forms of exercise to develop muscle mass.
6. Lack of Exercise:
Inadequate exercise, or not exercising your whole body, can stop you from losing weight. Regular exercise, even simple exercises like walking or cycling (if you have joint issues), is necessary for building muscle and shedding excess fat.
7. Impact of Medications:
Certain medications, such as cholesterol or depression medications, have side effects that prevent weight loss by increasing insulin resistance. It may be beneficial to explore alternatives with your doctor if you believe your medications are preventing your progress.
8. Stress and Lack of Sleep:
High levels of stress and poor sleep can be drastically affecting your metabolism and stalling fat loss. Getting better sleep and managing stress can have an amazingly quick effect on your weight loss progress.
Conclusion: Determine which of these elements may be hindering your progress. Make changes to your diet, exercise, and lifestyle accordingly, and be patient as your body adjusts to these positive changes.
