Explain why you are learning enough to lose weight and still not effective

1. You eat too many carbs

One of the main reasons people don't lose their ketogen diet is because they consume too many carbs.

To reach ketosis - a metabolic state in which your body burns fat to get energy instead of glucose, the amount of carbohydrate must drop significantly. Actually, only about 5% of your total calories should come from carbs. This is in stark contrast to the standard diet advice 45 - 65% of calories coming from carbs.

You will have a bit of trouble cutting down on carb when you first adjust your ketogen diet. However, in order to achieve and maintain ketosis, carbs must be reduced to the range given by the keto diet expert.

Tips: Use an app to measure calories from food. This can help you know how much carbs you allow in a day depending on your calorie needs.

2. You don't eat nutritious food

Suggest a healthy keto meal.

Regardless of which diet plan to follow, the key to healthy weight loss is the consumption of nutritious and clean foods.

Adding keto diets to foods like snack bars, desserts whether on the keto list and other packaged foods between meals can spoil your weight loss efforts with Additional calories they provide.

In addition, eating too many convenient foods like hot dogs and fast foods also ruins all efforts to lose weight. These foods are very poor in nutrients, meaning they are high in calories but low in vitamins, minerals and antioxidants.

To optimize your nutrient intake while reducing your keto diet, use pure unprocessed foods. For example, full-fat dairy products, eggs, fish, meat, poultry and healthy fats such as butter and olive oil are great choices.

Be sure to add non-starchy vegetables like greens, broccoli, peppers and mushrooms to dishes to add nutrients and fiber.

3. You can consume too many calories

Take note of using a low calorie food.

Trying to lose weight can cause a lack of calories. This can be achieved by reducing the amount of calories you consume or by consuming more calories through increased physical activity.

If you switch to keto diet but don't see your calorie intake, you can't lose weight.

The reason is because many keto-friendly foods, including butter, olive oil, milk and full-fat nuts, are high in calories, it's important not to overdo it.

Most people feel more satisfied after eating ketogen meals and snacks due to the filling effect of fat and protein.

However, it is possible to consume too much calories in the ketogen diet by eating too large portions or eating high calorie foods throughout the day.

Paying attention to part size, increasing physical activity and eating moderation between meals can help create the necessary calories to lose weight.

4. You have a medical problem

Ketogen diets are an effective weight loss tool. However, if you have difficulty losing weight even though you are doing everything right, it may be because of a disease.

Hypothyroidism, polycystic ovary syndrome (PCOS), Cushing's syndrome, depression and hyperinsulinemia (high insulin levels) are medical problems that can cause weight gain and make weight loss difficult.

If you have one of the conditions listed above, don't despair about not losing weight. Through the appropriate regimen, including medication if necessary and lifestyle changes and diet, you can achieve and maintain healthy weight loss.

Some cases, such as hypothyroidism and depression, can be really difficult to lose weight. Consult your doctor to rule out a potential medical problem if you find it hard to lose weight.

5. You have unrealistic weight loss expectations

Although ketogen diets can promote weight loss if done properly, the speed you reduce may not be quick.

Small, consistent changes are the key to reducing and maintaining a healthy weight. For example, if you apply a new workout routine that involves lifting weights, you can increase your muscle while reducing fat.

Instead of relying solely on a scale, perform weekly measurements of your arms, thighs and middle section to track your progress.

6. You constantly snack with high calorie foods

Snacking on healthy food prevents hunger halfway. However, consuming too many high-calorie snacks such as nuts, nut butter, and cheese can make you fat forever. Although these snacks are healthy, it's best to choose lower calorie options if you have more than one snack per day.

Foods like starch-free vegetables or starches can help you feel full without calories. Flavored snacks like celery and cherry tomatoes with a few cut vegetables and just a little bit of sauce are smart choices for people on ketogen diets.

In addition, adding non-starchy vegetables to your diet will add a lot of fiber that may help keep your digestive system regular, this can be particularly helpful. for those who first switched to keto diet.

7. You work stressfully and don't get enough sleep

Research shows stress, especially chronic stress and lack of sleep can negatively impact weight loss.

When your body is stressed, it produces an excess of a hormone called cortisol. Elevated cortisol levels, often called stress hormones, can encourage your body to store fat, especially in the abdomen. In addition, people with chronic stress often suffer from lack of sleep, which is also associated with weight gain.

Studies show that lack of sleep negatively affects hunger-regulating hormones, such as leptin and ghrelin, which cause appetite.

You can reduce stress and improve sleep by trying techniques like meditation or yoga and spending less time on electronic devices.

8. You lack physical activity

Combining many physical activities into your lifestyle is important when trying to reduce the ketogen diet.

In addition to stimulating slimming, applying exercise habits is healthful in countless ways. For example, exercise reduces the risk of chronic diseases like heart disease, diabetes, depression, anxiety and obesity.

Not only engage in physical activity that burns calories, but also helps build muscle, which can help your metabolism increase by increasing the amount of energy burned when resting.

Although starting an exercise routine can be difficult - especially for new bodybuilders. But there are many ways to make it easier like:

- You create a workout schedule and stick with it is the best way to strengthen healthy exercise habits.

- Set goals three to four days a week and choose the most convenient time for your schedule.

- Stay motivated by storing an exercise bag in your car or by putting on exercise clothes before going to bed so that the next day you can get dressed immediately.