Healthy Living

Keto Diet: What To Do When Eating Plan Is Not Working For You

Keto diet has been getting more attention in the past years. It promises to promote weight loss, and many people have been claiming that it really worked and helped them shed some pounds.

The diet relies on the metabolic state called ketosis. It occurs when you consume more dietary fat and lower carbohydrates and protein, which encourages the body to use ketones to generate energy instead of carbs. 

That process normally leads to weight loss. Keto diet has also been linked to increased energy and mental clarity. 

However, some people struggle to lose weight despite following the right keto eating plan. Others saw changes after a few months but later either stopped losing fats or regained the lost weight. 

How To Boost Keto Diet Effects

Avoid Unhealthy Keto-Friendly Foods

Despite being described as “keto-friendly,” not all foods made to support the diet would help you lose weight. For example, some keto cookies and breads contain more artificial sweeteners that are known for affecting body weight. 

Replace these foods with whole, unprocessed keto-approved options. 

Manage Your Fat Consumption

Your fat intake is important when on keto diet. To achieve ketosis, maintain up to 70 percent of dietary fat in your meals, according to mindbodygreen.

Healthy fat sources include extra-virgin coconut oil, olive oil, avocado, nuts and seeds. Eating more carbs and protein sources may prevent the body from entering ketosis. 

Reduce Inflammatory Foods

Another type of food to avoid or at least reduce are highly inflammatory options, such as grain-fed meats, vegetable oils and cheese.

Inflammation affects the gut and could trigger sudden weight gain and even obesity. Choose grass-fed beef, wild-caught cold-water seafood, wild meats, free-range poultry, pasture-raised organic eggs, walnuts or chia seeds for your daily meals. 

Improve Your Gut Health

Follow a keto diet that is gut-friendly. It should include foods that are high in fiber but low in sugar, such as avocado, nuts, seeds, leafy greens and cruciferous vegetables. 

“Many keto plans are low in fiber and other gut-supporting nutrients,” Vincent Pedre, medical director of Pedre Integrative Health and president of Dr. Pedre Wellness, said in an article posted on mindbodygreen. “Over time, these deficiencies adversely affect the gut microbiome, increasing inflammation and creating dysbiosis or gut imbalances, as well as backing up your system.”

Adding some fermented and cultured foods, such as kimchi and sauerkraut, could also help improve gut health. 

Weight loss This picture taken on May 25, 2015, shows overweight people exercising at the Aimin Fat Reduction Hospital in China. More than simply dieting, there are other factors to consider if you want to maintain a healthy weight. Fred Dufour/AFP/Getty Images

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