Keto 101: Why Do Most Ketogenic Dieters Fail? (Part 2)

In the first part of this series, we introduced to you a few key reasons why most ketogenic dieters don’t last their programs. Now, let's dive in a little deeper to understand how the keto diet works (and how it doesn’t). Rean on to learn more.

Their Macronutrients Are Out of Balance

Many keto dieters consume a lot of high-fat animal food and not enough veggies. If you eat steak, sausage, and chicken every night, you may be deficient in important minerals and fibre.

Another reason to keep track of your keto meal consumption. You must consume enough calories, fat, and carbohydrates, but you also require additional nutrients and vitamins. Eating a diverse range of foods can also help your nutrition. Fat should account for 50-60% of your calories, carbs for 10%, and protein for 20%-30%.

They Avoid Vegetables

For keto dieters, there are various low-carb vegetable options. Antioxidants, vitamins, and minerals abound in broccoli, asparagus, leafy greens, and peppers. Constipation, headaches, and general malaise may arise from a lack of vegetables.

On each plate, include a vegetable. Lunchtime chicken salad might be served with massaged kale or crunchy broccoli slaw and creamy mayonnaise. Cauliflower rice and cauliflower mash are two of the meal options.

They Don’t Bounce Back from the “Keto Flu”

The keto flu is characterised by a few days of lethargy, headache, brain fog, and mood fluctuations following the start of the keto diet. These negative effects are caused by your body learning to burn stored fat instead of glucose.

Remember that things will quickly improve. Beginning a low-carbohydrate or ketogenic diet, like quitting smoking or drinking, causes carbohydrate withdrawal symptoms. Continue.

They Are Dehydrated

Water is necessary for everyone, but keto dieters require it even more so. Low insulin levels result in fluid and electrolyte imbalances, which create flu-like symptoms.

For keto dieters, it is suggested to consume one gallon of water per day. If you're not used to it, gradually increase to 12 eight-ounce glasses each day. Keto encourages excess. Herbal tea and seltzer can be consumed in addition to water.

They Lack Discipline in Their Social Lives

Dinner with friends, employer-paid lunches, and dates with the spouse are all common failure spots. To avoid backsliding, you must connect your social plans with your nutritional and healthy eating objectives.

When dining out with friends, look for keto-friendly options. If nothing is available, contact the restaurant to see what they can offer. When the waiter brings you a pen, you are less inclined to wander.

The “Cheat Days” are Deceptive

The ketogenic diet can be difficult, especially without cheat days.

Keto "cheat" days or a modified keto diet are a repeating topic. If you're having a keto cheat day and eating more than 20 grams of carbs, or if you're following a less stringent version of the keto diet, you're probably not in ketosis in the first place. You may not burn fat as efficiently as you would if you were in genuine ketosis.

Make a diet commitment and track your macronutrients to track your progress. You can also speak with a medical professional to analyse your ketone levels and fat-burning effectiveness.

They Are Discouraged by Weight Loss Plateaus

Your weight reduction may slow as your body adjusts to the lack of carbohydrates. Rapid weight reduction slows on the keto diet, which might be disappointing. Many people lose water weight at first, then stop or gain weight.

It usually takes one month for your body to adjust to the new diet. Weight loss may be erratic till then. 

Conclusion

When it comes to taking on a new lifestyle, adjustments and transitions are crucial. They are also, in fact, normal. Thus, be very wary and disciplined with yourself. Set both goals and boundaries.

As with any diet, consider the big picture. Keep in mind what healthy living could do for not just your health today but also in the long run.