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No Weight Loss After 1 Week Keto

Published on 5 October 2021 at 15:57

The keto diet is an extremely low-carb, high-fat diet that seems to be getting more popular by the day.

Studies have shown that the keto diet contributes to weight loss, while suppressing appetite and lowering your cholesterol.

But switching to a keto diet requires some adjustment. And preferably you want to avoid unnecessary mistakes and of course save time.

Do you want to start with the keto diet? Then avoid the common mistakes in this article to make the transition to the keto lifestyle as smooth as possible.


Content of this article

Mistake #1: You eat too many carbs

Mistake #2: Your protein intake is too high

Mistake #3: You haven't reached ketosis (yet)

Mistake #4: You don't eat enough fats

Mistake #5: You're eating the wrong kind of fats

Mistake #6: You're not eating enough calories

Mistake #7: You sleep too little

Mistake #8: You give up too soon

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Mistake #1: You eat too many carbs

Significantly limiting your carbohydrate intake is the most important condition for achieving ketosis.

Ketosis is the metabolic state where your body burns fat as its primary fuel instead of carbohydrates.

Aim for a maximum of 20-50 grams of carbohydrates per day to achieve and maintain the ketogenic state. Some people don't take it too closely with their carbohydrates, so they will never get into ketosis and lose weight less quickly. Keeping your carbohydrate intake to an absolute minimum is necessary if you want to maximize weight loss.

In principle, with a low-carbohydrate diet, you only count the digestible carbohydrates, also called net carbohydrates. To calculate net carbs, subtract the total grams of fiber from the total carbs you eat per meal.

Fiber-rich foods are good choices in this case to keep your carbohydrate consumption low and get essential nutrients, such as vitamins and minerals.

Mistake #2: Your protein intake is too high

Just as important as cutting your carbs is cutting your protein intake.

Protein has a moderate effect on insulin release, and although it is less than the influence of carbohydrates, excessive protein intake can interfere with the liver's production of ketones. 

Your body can convert excess protein into blood sugar if it can no longer get energy from carbohydrates. That's annoying because then you get out of ketosis and your progress on the keto diet is slowed down.

A normal keto diet is moderate in protein. Therefore, stay around 0.7-0.9 grams of protein per kg. So if you weigh 70 kg, you eat less than 70 grams of protein per day.

And the proteins you eat can best come from high-quality protein-rich foods, such as poultry, shellfish and eggs. Many plant-based sources of protein provide your body with a limited number of different amino acids. This is especially important if you eat vegetarian or vegan.

 

Mistake #3: You haven't reached ketosis (yet)

 

Getting your body into ketosis is no easy task. I often see that people think too lightly about it.

They expect to get into ketosis in no time if they skip a carbohydrate-rich meal. But it's not that fast.

 

Many people believe they have reached ketosis, but get frustrated when they don't get the results they expect.

An easy way to avoid disappointment is to determine if your body has reached the ketogenic state.

You can do this by testing for ketones in your breath, urine or blood. 

Ketones are actually a metabolic by-product of fatty acid breakdown that shows that your body has entered the state of ketosis.

Read in this article how you can exactly measure the concentration of ketones in the blood.

If you haven't gotten into ketosis, it's time to take another look at your carb intake (see mistake #1). In that case, limit your net carbohydrates per day to a maximum of 20-30 grams and see what the results will be. You can also add a few tablespoons of MCT oil to your meals to boost fat absorption and speed up the ketosis process.

 

 

Mistake #4: You don't eat enough fats

 

The vast majority of the population gets calories from carbohydrate-rich food products, especially sugars and grain products. If you decide to follow a keto diet, you should replace these foods with (especially) high-fat products.

However, some people think that not only carbohydrates should be cut, but also the fats. This is a big mistake because not consuming enough fat can prevent you from losing weight.

The right fats

Surprisingly, many people are still afraid of fats. Not so strange in itself, after all, we have heard all our lives that fats are the main culprit.

But a keto diet is a high-fat diet! So you can not do without fats. The correct macronutrient ratio on a keto diet depends on how low your carbohydrate intake is, but normally about 70% of the calories you eat should consist of fat

Mistake #5: You're eating the wrong kind of fats

It's not enough to eat more fats, you also want to get the right kind of fats to follow the state of ketosis.

Stay away from vegetable oil. Vegetable oil is generally high in omega-6 fatty acids, which are pro-inflammatory.

"A lot of omega 6 compared to omega 3 is associated with an increase in infections and an increased risk of diseases related to the metabolic syndrome such as cardiovascular disease."

If you follow the keto diet, you should mainly eat saturated fats (ghee, coconut oil), monounsaturated fats (avocados, extra virgin olive oil) and polysaturated fats (oily fish, eggs).

 

Mistake #6: You're not eating enough calories

It is certainly true that cutting calories is necessary for weight loss, but eating too little has the opposite effect.

If you restrict the intake of calories too drastically, your metabolism will slow down after a few day.

If your body is getting far fewer calories than it burns, it will eventually go into starvation mode. This happens because it wants to use precious energy (stored body fat) as efficiently as possible. That can ensure that you barely lose weight.

In that case, calorie counting can be useful for the people who don't get results. A good guideline is to consume about 20% fewer calories than you burn.

 

Mistake #7: You sleep too little

A lack of sleep can affect your weight. In fact, it can ensure that you barely lose any weight on a keto diet. People often only think about their diet and exercise.

But the amount of sleep per night is an important factor that should not be forgotten.

Research shows that sleep deprivation increases ghrelin levels. This 'hunger hormone' is responsible, among other things, for stimulating appetite. According to a 2012 study, at least 7 hours of sleep in women makes them 33% more likely to succeed in losing weight.

Do you want to achieve good weight loss results with the keto diet? In that case, try to get at least 7-9 hours of sleep every night to speed up the weight loss and reduce your hunger during the day.

 

Mistake #8: You give up too soon

 

Your body is made in such a way that it prefers to burn carbohydrates as a primary source of energy.

So as long as carbohydrates are available, your body will not switch to fat burning.

This only happens when you drastically cut your carbohydrate intake.

Then your body switches over to an alternative energy source, namely ketones.

This simply means that your body burns fatty acids (ketones) for energy instead of carbohydrates (glycogen in the liver and glucose in the blood).

But it can take a few days – up to a week or more – for your body to adjust to breaking down fat instead of carbohydrates. Because this transition can cause unpleasant side effects, it is also called the 'keto flu'.

If this continues for a few days, you can quickly feel that this diet is not for you. While this transition process only takes 3-4 days for most people. That's why it's important to be patient in the beginning and stick to the keto diet as strictly as possible.


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