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Troubleshooting The Keto Diet

Man eating a mealNow you know a little bit more about the history, benefits, and risks of the Keto diet so you’ve decided to give it a go! But after some time you’re not seeing the results you want to. Maybe you’ve plateaued at weight loss or maybe you’re having difficulty beating the Keto flu.

We’ve rounded up some of the top reasons you may be experiencing difficulty with the Keto diet. See if any of these suggestions sound like they might be a fit for you and follow the advice about how to get around them.

1. You’re not actually in Nutritional Ketosis

Even if you’ve been following the Keto diet carefully for a few weeks, you may not actually be in Ketosis. To make sure you’re actually heading towards hitting Ketosis you should be keeping track of how much fat, protein, and carbs you are taking in. Make sure the amount matches what is right for your body. If you’re taking in the wrong amount of carbs it could be throwing you off! Calories don’t really make an impact on getting into Ketosis, but they can also be a factor in how much weight you lose. If you aren’t sure what balance of fats, proteins, and carbs is right for your body you can try using a Keto Carb Calculator for a starting point.

Once you make those changes, if you’re still having trouble figuring out whether or not you’re in Ketosis you can find out without a doubt by using a urine strip test, Ketone breath meters, and Ketone blood meters.

2. Eating Too Much

So we just established that calories don’t really play a role in getting your body into Ketosis, but they still have an impact on how much weight you lose. You don’t have to cut calories completely, but it’s important to be aware of the amount of calories in certain foods. Fats will have more calories than proteins or carbs. It’s important to calculate how many calories you need to healthily sustain yourself, and then to track that intake with a diet app or journalling. We’ll also remind you that while the calorie intake is important to track, your macronutrient ratio of fats, proteins, and carbs should still be the focus. The recommended take is that you should aim to get 5% of your calories from carbs, 20% from protein and 75% from fat. Always remember to drink plenty of water to help your body break down those healthy fats!

3. Not Eating Enough

If you haven’t been getting enough calories into your body, it may think its in starvation mode. Your metabolic rate has begun to slow down in order to help your body protect important organs and regular body functions. This is why super low-calorie diets don’t often work for people. Once your body has been scared into starvation, it’s hard to get your metabolism back to its normal place, which is why even after stopping the diet and trying it again, you may find you’re gaining more weight. Make sure you’re getting the right amount of calories for your body, and think about the quality of the calorie instead of the quantity. Eating nutrient-dense foods is key, you’re not going to get away with eating just butter and bacon.

4. Allergies and Intolerances

The Keto diet can be specific about the foods that are best suited for results. Nuts, fish, soy, and milk are some of the most common allergies out there, and unfortunately, all of those allergens can be part of a Keto diet. Even if your allergy is not life-threatening it can cause issues within your body that may cause inflammation or issues getting into Ketosis.

While food intolerances are not as life-threatening, they can cause imbalances in your gut bacteria which can cause inflammation which may impact the number you see on the scale. If you’re unsure about any allergies or food sensitivities you may have, visit your doctor or naturopath and ask them to do a sensitivity test or work through an elimination diet to figure out what your needs are. Our own Dr. Cassan offers food sensitivity testing as well as support when making changes to your diet.

5. Too Much Protein

The Keto diet is often mistaken for a high protein diet. It is in fact only a moderate-protein diet. Eating too much protein may actually kick you out of Ketosis through a process called ‘Gluconeogenesis’. Gluconeogenesis is a process where your body converts excess protein into sugar in the form of carbohydrates. Not only are you now unknowingly eating more carbs than you think you are, but your body will naturally reach for that sugar instead of Ketones to fuel it. Depending on what you are hoping to achieve from the Keto diet, you may need to calculate how much protein you should be eating. The amount of protein may differ depending on whether you are looking to maintain your weight, gain muscle, burn fat or recover from a workout. The general rule of thumb is to choose a piece of meat that is the size of your palm.

6. Too Many Carbs

In the Keto diet, the carb component of the diet is extremely small. Carbs are converted into sugar in our bodies which is what the Keto diet wants to steer our bodies away from! Unfortunately even the most unsuspecting foods can have a high amount of carbohydrates. There are many guides online about the best fruits, veggies and snack foods to consume for people following a Keto diet. It is also important to be aware of the types of sweeteners in foods, as some may be more likely to spike your blood sugar than others.

Those are the top factors in what may be keeping you from your Keto Diet goals. Some other neat tips you may be interested in implementing may include intermittent fasting and adding MCT oil to your coffee or tea.

If you’re still having difficulty attaining your goals through the Keto diet, you may want to work with a doctor, naturopath or health coach to make sure you stay on track and to figure out what will work best for your body.

Disclaimer: This article is for information purposes only, it is not intended to diagnose, treat or prevent any illness or disease. Please consult a professional for your healthcare needs.

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