Most Overlooked Issues During the Keto Diet
If you’re in ketosis and aren’t losing significant weight, learn what you need to watch out for and what you’re ignoring on keto diets. Some of the more likely problems are listed here, please refer to:
Invisible Carbohydrates
The body only burns fat for fuel in the absence of glucose; simply consuming too many hidden carbohydrates can prevent the body from entering a state of ketosis and losing weight. We consume a large number of keto diet products on the market, such as keto drinks, keto pills, and keto gummies. These products may contain maltodextrin, tapioca starch, etc., which are consumed as stealth carbohydrates.
Extra care should be taken whenever processed foods are consumed to ensure there are no invisible carbohydrates before consumption.
Frequent Eating
If you are often bloated or constipated, this can also slow down the rate of weight loss. This is because eating too often (intermittent fasting is recommended) can produce severe bloating, which slows down the weight loss process.
Because every time you eat you stimulate insulin, which produces all kinds of visceral fat around the intestines, so even if you eat the right foods, just eating raises the release of insulin, which is what hinders your weight loss.
Also, nuts, or peanut butter, are said to be green light foods for keto effects, but eating peanut butter all day or consuming too many nuts can irritate your gallbladder and keep you from going into stable ketosis. Also, some people are naturally sensitive to cheese and even have cheese-induced constipation. Therefore, if you consume nuts and cheese regularly, you must be careful.
Light Fasting
The truth is that a large percentage of us are not physically active and our metabolic rate is not too high. We don’t need to consume as much food or eat as many meals, and this is a time when we will see real benefits if we can do one meal a day, bite the bullet and go all out. Light fasting is second only to the importance of paying attention to the wrong hidden carbohydrates.
Lack of Exercise
Feel the insides of your big arms, are they flabby? That’s a sign that you’re lacking exercise. While keto diets are generally effective for building muscle, moderate amounts of weight training can go a long way toward optimizing your physique and increasing your metabolic rate. Take 30 minutes out of your day to customize an exercise program that works for you and stick to it.
Protein Overload
Simply put, excess protein occurs with gluconeogenesis and is converted to glucose, which releases insulin and prevents fat from being metabolized into ketone bodies. So those who eat meat until they’re full should be aware of this problem. Generally speaking, we should have between [body weight x (1g-1.5g)] of net protein a day.
Stick to it
If you are in the keto process, look above and give yourself a little more time if you are not getting the results you expected. Most people have insulin impedance issues at the beginning and it takes a little time to work through these issues and allow the body to adapt. The benefits of keto diets go beyond weight loss.
If you can stick with it for some time, you will find many benefits such as: addressing binge eating, reduced hunger, easier concentration, improved sleep, improved skin problems, increased resistance to stress, and much more. If you can stick with it, you will be rewarded.