Why Isn T Keto Diet Working for Me
6 signs the keto diet isn't actually working for you
The keto diet has become a leading choice in dieting options as of late. Whether you've heard about it from your favorite celebrity or seen a friend show their results on social media, the conversation surrounded around all of the ways the keto diet can work seem to be endless. But like with anything, there are negatives connected to the keto diet, too.
So if you've started on your keto journey and notice that it may be ineffective or if you're considering getting started, here are a few things you should keep an eye out for.
You are experiencing vitamin deficiency.
Being on the keto diet produces many positive results, but the side effects — though rarely focused on — exist, too. According to Dr. Robert Zembroski — author of the health-focused book "Rebuild" — one big (and least discussed) side effect is experiencing vitamin deficiency.
"Most high-protein and high-fat diets don't permit a high intake of healthful carbohydrates from fruits and starchy vegetables," Zembroski said. "By omitting those carbs from your diet, you risk not taking in enough B vitamins (including folate), vitamin C, and fiber. These nutrients are vital for your body."
You feel a high level of exhaustion.
Though it may be natural to feel tired when you first began any new health and fitness routine, Justin Blum — veteran fitness industry expert and CEO of Raw Fitness Franchise — said that if you're exceeding the normal amount of grogginess, the keto diet may not be working well for you.
As the body goes through metabolic changes to reach ketosis, it is common to feel more tired during the first three to five days into the keto diet," he told INSIDER. "If this exhaustion continues, however, it can be a sign that the body needs more carbs and a more modified low-carb diet may be better suited."
Getting a good night of sleep has become a problem.
It's often said that getting on a new and regulated diet will improve or regulate your sleep pattern, but if the keto diet is not working for you, you'll probably be dealing with the opposite.
" Cutting carbs comes down to an individual response, however, thyroid disorders, high-stress hormone levels and other hormonal imbalance paired with the keto diet can prevent quality sleep," said Blum. "To prevent issues, don't go to bed hungry and make sure to eat enough calories throughout the day. If poor sleep is continuing, consider adding carbs back into the diet routine."
You are having digestive issues.
Another major sign that this particular diet could be doing nothing for you, according to Blum, is if your digestive issues don't improve after a bit of time.
"Decrease in carbs and fiber can lead to bowel other digestive issues," he said to INSIDER. "Drink plenty of water, consume healthy fats and get fiber from non-starchy veggies to help the body adjust to the new diet. If still feeling bloated and constipated weeks into the keto diet, consider an alternate diet to help the body."
You are not in ketosis.
Although some of the signs that you are more visible, co-founder of Neuro Coffee Dr. Mike Roussell said that a "simple" indicator that the diet is not working for you is when you are not in ketosis .
"The two main drivers that will keep you out of ketosis are eating too many carbohydrates and taking in too much protein," he said. "Too many carbohydrates may seem obvious, but there are carbs hidden everywhere in foods. You need to be very diligent about counting and restricting carbs to be successful with a ketogenic diet — especially early on. People often think that they can eat ample amounts of protein."
There is no weight loss.
It's no secret that people are joining in on the keto diet to help them lose weight . So, if you're not getting that type of outcome, it probably isn't working for you.
"Many people will start a ketogenic diet in order to lose weight," Roussell told INSIDER. "If you are not losing weight, but are in ketosis, you will need to eat fewer calories. Most likely the cause of this is eating too much fat. While ketogenic diets are high-fat diets (>70% calories from fat), fat still contains calories. It is easy to over pour oil and cream or eat more fat than you realize on a fattier cut of meat. Fat and protein are very satiating, which helps curb appetite on a ketogenic diet but you still need to focus on eating less."
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Why Isn T Keto Diet Working for Me
Source: https://www.insider.com/keto-diet-not-working-2018-9
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