YOU’RE DOING KETO WRONG

Updated: May 7

Here's the basics of the keto diet

  • High fat

  • Moderate protein

  • Very low carb

Is it right for everyone?

No


Is it right for some people?

Yes.


Can it help you lose weight? Improve hormonal issues? Improve blood sugar?

Yes.


Is it sustainable long-term?

No.

(Note: this is my OPINION, my very educated/experienced opinion)


Ok now that we got that out of the way, here's why you stopped losing weight on keto.


1) You're not in a caloric deficit

While weight loss isn't quite as simple as calories in versus calories out, your body needs to burn more calories than it's being fed to lose weight. Period.


2) That initial weight loss was mostly water.

For every 1 gram of carbohydrate that is stored in the muscles and liver (in the form of glycogen), your body stores 2-4 grams of water. Simply reducing carb intake will deplete your carb stores + the water stored with it. Hence, rapid weight loss...of mostly water.


3) You're eating too many carbs.

With keto, typical carb intake is 25-50g for the entire day. Carbohydrates are found in starchy foods - rice, pasta, grains, potatoes, processed foods with added sugar, also dairy, also fruit, also vegetables. A little here and there may be adding up more than you think.

4) Your protein is too high.

The keto diet is MODERATE protein, high fat. Protein intake should be around your body's requirements to preserve lean mass, without being much higher.


If you're scarfing down a big ol' bacon-wrapped steak at every meal, even if you're low enough on carbs, your body may elect to burn some protein as fuel instead of just your fat stores.


5) You're not eating enough.

While you need to be in a caloric deficit to get the scale moving, eating too little for too long can have the opposite effect by slowing your metabolism.


6) You're a cheater.

Switching from a carb-burning human (your body's natural state) to a fat-burning machine (achieving ketosis) takes time. This can range from days to weeks. If you're "treating", "cheating", or "refeeding" weekly with pizza & beer - or like, any carbs, you're probably never in ketosis, or only for brief periods of time.

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© 2020 by Jessica Isaacs, RD