In recent years, the ketogenic diet has been widely touted as a slimming method, with many people on social media in the foreign countries recording their successful weight loss stories, encouraging others to join this trend and achieve their health and fitness goals. The ketogenic diet has fundamentally changed the body of some people in an incredible way. This channel has previously discussed related topics.

However, what if you have not succeeded in losing weight even after trying your best?

If the ketogenic diet is effective for all these people, and you follow the same rules, should you get the same results?

When you don't see changes in your weight, it can be frustrating, which can make things even worse.

Why is this the case? The ketogenic diet is not as simple as you think. You may make some common mistakes, which will hinder your progress and make you gain weight.

Today, we will summarize the 9 main reasons to help your ketogenic diet slimming journey go smoothly.

You have consumed too many calories

In the ketogenic diet, you have reduced your carbohydrate intake and eaten more fat, and fat has a high caloric density. When considering the caloric value of fat per gram, it is 9 calories per gram, while carbohydrates are 4 calories per gram. Therefore, when you lower carbohydrates on the surface, you may actually increase the calorie content of your diet.

The purpose of the ketogenic diet is to use fat as fuel. But if you consume too many calories to meet your needs, you still have a chance to store fat like in any diet mode (the ketogenic diet will not deviate from the basic rules of diet).

If you don't have a calorie deficit, the ketogenic diet will not work. Before starting any diet, it's best to consult a nutritionist to determine the daily calorie intake you should consume to provide your body with nutrients.

You are not truly in 'ketosis'

Unless you are testing your nutrient intake, you may underestimate the total amount of carbohydrates you consume in a day. Without truly analyzing your intake, it's difficult to know if your body is truly in 'ketosis'

Although carbohydrate intake is low, foods such as rice, potatoes, bread, starchy vegetables, juices, most fruits or any kind of candy can lead to excessive intake. We easily get lost, especially when carbohydrates are hidden. When choosing ingredients, your best plan is to choose foods with low carbohydrate content, such as leafy greens or berries.

In addition, each person's situation is different, which may lead to a person entering 'ketosis' while it may be different for another person

If you haven't lost weight, it's worthwhile to get some information about your ketone state. There are some urine test strips available abroad, but they are not always accurate

Knowing whether you are truly in 'ketosis' is best done by blood tests, but this is invasive and should be recommended and performed by a doctor

You are too nervous

You can't lose weight just by dieting

Other hormones will also play a role, such as cortisol. When you feel stressed, it surges, which can keep fat and retain water

What factors can increase cortisol levels?

Long-term work pressure, anxiety, lack of sleep, or stress caused by dieting. This can make it more difficult for a person to lose weight through any dietary method, as cortisol is a counter-regulatory hormone, so if it surges, it can make the body stop burning fat

To keep your stress levels low, you must prioritize sleep, healthy food choices and relaxing activities, such as exercise, reading a good book, taking a bath or watching a movie

You find it difficult to stick to it

Unless you are intentionally cycling through diets, constantly entering and exiting ketosis will hinder your weight loss. Each time you leave ketosis, it takes time to return to the state of burning fat, which is not an immediate recovery

Undoubtedly, the ketogenic diet is a restrictive diet. It requires time, planning and diligence to stick to it

You have eaten too many keto sweets

Don't think that keto brownies are like nuts, they are healthy. Although they are delicious, they are still high in calories, so if you treat them as daily snacks, you may not achieve weight loss

We suggest that people only eat keto sweets a few times a week. There is no best or worst keto sweets, the problem is that they are high in calories and can trigger cravings, leading to overconsumption

Even if you are consistently consuming the appropriate amount, the important thing is to address the underlying issues that trigger eating keto sweets. Eating keto sweets can tempt the brain to crave more indulgent foods, ultimately leading to overconsumption

You underestimated dairy products

Beware! Sometimes dairy products can cause you to exit ketosis. Some dairy products, such as flavored yogurt and 2% milk, contain a surprising amount of carbohydrates, with 13 grams of carbohydrates per cup, if you are not a yogurt eater, you need to pay attention to the added carbohydrates. A seemingly safe yogurt can make you consume more than one day's carbohydrates

You ate too much at the restaurant

Irrefutably, meals at restaurants are convenient and delicious. However, eating out for breakfast, lunch and dinner may hinder weight loss because you don't know what is in each dish or how the meal is made

You really don't know what's inside from a caloric perspective

You ate too many artificial sweeteners

Ketogenic dieters often rely on foods and drinks sweetened with artificial sweeteners to endure this diet. But 'low sugar' or 'sugar-free' foods can easily lead to overconsumption because they seem 'healthier', which is not necessarily true

They raise blood sugar levels because you eat too much, we recommend choosing whole, unprocessed foods, which will make you feel full and provide nutrition

You drank too much alcohol

Drinking alcohol can temporarily take you out of ketosis and prevent fat burning. This means that drinking 2-3 drinks containing alcohol a week may negatively affect your weight loss efforts. If you hit a bottleneck, it may be time to reduce and enjoy 'happy hour' with friends

Besides the 9 reasons above, there is a rare situation, that is, you have an undiagnosed disease

Although this is rare, sometimes people have diseases, including food allergies or intolerances, which makes it difficult to lose weight. Eating foods that are allergic or intolerant. This can cause inflammation, making it difficult to lose weight

Then there are medical reasons that can cause weight gain. For example, if your thyroid gland doesn't produce enough thyroid hormone, it's called hypothyroidism. If not treated promptly, it can cause fatigue, weight gain and muscle pain. If you're always tired and can't lose weight, you should see a doctor to find out what's going on

In general, the ketogenic diet is a slimming method, but it is also following the basic principle of calorie intake. In addition, he requires strict selection of ingredients and control

Thank you for reading, please stay tuned to this channel.