Keto diet mainly promises to support weight loss. Advocates claim the very low-carb, high-fat diet helps burn fat more effectively and improves overall health at the same time.
Halle Berry, Kourtney Kardashian and Vanessa Hudgens are just some of the famous names who have been on keto and experienced incredible results. The celebrities claimed the eating plan helped them shed some pounds and achieve their desired physique, according to Health.com.
However, to some people, weight loss is not one of the visible effects of keto diet. Despite following the same rules and avoiding high-carb foods, there are simple mistakes that could slow down progress and even cause unintentional weight gain.
Reasons Why Keto Fails To Promote Weight Loss
Too Much Keto Sweets
Keto-approved brownies and other sweets can be the reason why your weight changes slowly or does not change at all. This food contains high amounts of calories and so eating one or two each day may delay your weight loss.
“I would recommend people limit keto friendly treats or desserts to only a few times per week,” Drew Manning, New York Times best selling author of “Fit2Fat2Fit,” said. “There isn’t really a best or worst keto dessert; the problem is that they are calorie dense and can trigger more cravings, which can lead to over-consuming.”
Too Much Fake Sugars
Another common mistake by people on keto diet is relying on artificially sweetened foods and drinks to limit their intake of carbs and get more fats. But it is important to know that some foods marked as “low” or “no sugar” can still contribute to increase in blood glucose levels, according to Melanie Boehmer, a dietitian at Lenox Hill Hospital in New York.
She recommends that people replace artificially sweetened products with whole, unprocessed foods. Such healthier alternatives could help avoid overeating and provide more nutrients while on keto diet.
Hidden Effects Of Dairy Products
Some dairy products, particularly flavored yogurt and 2 percent milk, could contain high amounts of carbs. Eating such products may stop ketosis, the metabolic state that gives most of the health benefits of keto diet, according to Men’s Health.
Eating High Calories
Keto is a low-carb, high-fat diet that requires a calorie deficit to see results. However, some people consume more calories when trying to cut carbs and increase their fat intake.
Meeting a dietitian before trying the keto eating plan could help determine the right amount of calories you should consume each day.
“A ketogenic diet is designed to use fat for fuel … but if you’re consuming too many calories for your needs, it is still possible that you’ll be storing fat just as you would on any dietary pattern,” Ginger Hultin, spokesperson for the Academy of Nutrition and Dietetics, said.
In some cases, people may have an undiagnosed condition that blocks the weight loss effects of keto diet. These health problems include food allergies and intolerances that could trigger inflammation.
Another condition is hypothyroidism that has been linked to weight gain, fatigue and muscle aches.
Your Diet Is Not Causing Ketosis
Achieving ketosis is very important. However, your body may not be fully in ketosis because of miscalculated carb intake per day.
There are different ways to confirm ketosis. You can try testing strips for urine and a blood test to see that your body is in such metabolic state.
Related video: Is Fiber the Secret Ingredient to Weight Loss? (Provided by Shape)
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