Why the Keto diet doesn’t work
Anyone who has followed the Keto diet, knows that it does not include many weight loss foods. Keto is claimed to be one of the most efficient and at the same time healthy diets. But if you are one of those people who are trying everything in order to lose weight, including the Keto diet, and you are not happy with the results, this article will explain why that is happening.
Keto diet and people
Every person is different, therefore every human system is also different. Not all of us can stand every kind of diet that there is out there. For some people, diets do not work at all, as their bodies do not seem to respond to dieting. Other people work with a diet and lose weight, only for it to get back a few months later.
In this article of weight loss foods, we are going to look into the diet, its rules and function, and find out why the Keto diet doesn’t work. I am going to get you through my personal experience with Keto and share my results with you as well. Keep reading to find out more.
What is the Keto diet?
First of all we need to look into the Keto diet. What kind of weight loss foods are you allowed to eat awhile following it, what are the time limits and from which foods you should stay away from, etc.
First of all, ketosis is a metabolic procedure, during which the body burns fat that is already stored in it. If you are not consuming enough calories, then your body will turn into eating muscle instead of fat cells. This kind of diet, was created to serve a specific cause.
It was created in the 1920s and used on patients with epilepsy. This type of diet basically mimics the effects of fasting on the human body, by depleting the organism from sugar. As far as weight loss is concerned, that came later, as during the 1970s, Robert Atkins published his book about diets.
Generally speaking, during Keto you have to forget everything you know about previous diets you might have tried. For example, in Keto you must not consume more than 50 grams of carbohydrates per day. This means less bread, pasta and any food containing carbohydrates. This is a very low amount of carbs and it can lead to health issues.
What happened when I tried the Keto diet?
I tried the Keto diet for the first time in my life in 2019. I started in September 2019 and I followed it until March 2020. I have to say that I was not impressed with the results. The truth is, I thought I was supposed to lose weight but it didn’t go as planned. Let’s get into the details.
As you can see in the table below, at the end of September when I started following the diet. I weighed 83,30 kg, my muscle mass was 68,80 and the levels of fat were 13,50. My weight was almost stable throughout the journey in the Keto diet and it dropped 2 kg in the end if it. But the real thing here, is the measurements that concern my muscle mass.
In most diets, you need to get rid of fat and build muscle tissue, so that you are not only good looking with a structured body, but also stronger. In the keto diet case, this is not what happened. After six months of engaging into keto, my muscle mass was reduced by 20 kilograms, while the fat levels were almost the same.
In my case, it is interesting how the fat levels were increased during the second month of keto. It is true that I consumed lots of fatty foods, but this is what you have to do in keto. My muscle mass dropped suddenly, as right after I started it, it got reduced.
This out of a sudden reduction of muscle mass is definitely not what you opt for when you are dieting. Especially for people with normal weight who just want to lose those few extra kilos, this could be a nightmare. Now I have to build again the muscle mass, and this is possible only with a protein based meal program and many hours of workout and weight lifting.
How can we explain muscle mass getting reduced in keto?
First of all, we are definitely sure that keto diet didn’t work on me. But let’s see why. If your body does not receive the right amount f calories per day, it is going to turn into other types of cells, in order to get energy. So, in my case, my body started drawing energy by consuming muscle. Low-carb diets tend to slow your metabolism, so that you gain fat and lose muscle mass.
Muscle loss is one of the listed side effects of ketosis. Even when you keep working out and not change your schedule, it is possible that you will lose a large amount of muscle mass. Which is a bummer because you will practically have to turn into protein based meals and a lot of weight lifting to bring your body back to normal. Which is what I will start doing as soon as possible.
What types of foods can you eat in Keto?
When you decide to get the Keto diet into your life, you need to know what is and what is not allowed to be eaten. I believe that this diet is a little bit paradoxical, as you are allowed to eat stuff like bacon but you should not touch vegetables. As we have already mentioned, this diet is not like any other diet you have heard of. But let’s see what types of food you can have in keto.
The foods and the measurements of the nutrients you need to eat during Keto are quite specific. You are allowed to eat no more than 50 grams of carbohydrates per day. This amount can be found only in a person’s breakfast in America. Protein intake is also limited to 100 grams a day, but it can be taken by any meat and fish you like (chicken, salmon, sole etc.).
You are not allowed to eat vegetables and fruit, yes what you just read is true. A usual Keto diet is made of 90 percent of calories coming from fat, 6% from protein and finally 4% from carbohydrates. If you think about it, it is literally a big punch in the face of the food pyramid.
Except from what we mentioned above, you are allowed – and you should- eat anything from poultry, fish, cheese and dairy products, to fats like sauces and oils. Yes, that is correct as your daily intake of fat should reach 90% of your overall calories. We are talking about a diet based on fats. You can use butter and heavy cream in your cooking and avoid fruit and vegetables that grow under the ground. Keto sounds like every person’s dream, but there is always a catch.
Continue reading to find out why the keto diet doesn’t work on you, even if you have followed it exactly as you were told.
Why the Keto diet doesn’t work on me?
The main reason that this specific diet may not work is quite simple. The goal of Keto, is to trick your body and make it think that you are losing weight. It is trying to place your body in a fat-burning ketosis state, by eliminating carbohydrates. When you reach the level of ketosis, you are practically burning more calories than you are expending.
Your body needs a specific amount of calories per day, so that it can keep working properly and not fail. When you are not eating enough calories, this leads to your body burning muscle instead of fat.
Furthermore, either you are following a specific diet or not, you need to make sure that your body is getting all the necessary nutrients and vitamins. One of the reasons that Keto diets do not work when you are following for a long time, is that you are not letting your body get everything it needs, which leads to nutritional deficits.
Keto does work only when it comes to following it short term. After the effects of weight loss have worn, you are going to deal with suppression of appetite, which will eventually lead to you eating normally again. After that, you are going to have a higher calorie intake, and therefore gain weight again, throwing away those moths of trying to lose these extra pounds.
For which people is Keto diet suitable?
As every other diet, Keto is more effective on a specific group of people. We have seen many famous people promoting the keto diet in social media and magazines, and it is a very popular diet for the last 10 years. That is because it requires to stay away from certain types of foods. But let us see if it can also help some groups of people.
It may have not worked on me, but Keto is the best option for people with diabetes, as it can help reduce the levels of sugar in their blood. That is a common thong between low carb diets, as carbs contain sugars.
Possible side effects of Keto diet
You should know that there are a few side effects that you could have if you are engaging in Keto. Every diet has side effects, with some being harmless and others being more severe for your health.
You will also get hungry pretty quickly after our meals. Your appetite might be increased and this is definitely what you don’t want when you are following a diet. Some researches have also proven that keto can cause hormonal changes and lead to chronic fatigue and fat gain. This happens as you are not consuming enough carbohydrates, which are responsible for fuelling your body with energy. Therefore you will have a decreased performance not only in your physical activities, but also your metal functions.
Keto will probably destroy your metabolism if you keep using it for a long time. It is preferred for shorter amounts of time, meaning approximately two to four months. During this time you can lose weight but it will probably come back in a few weeks. During keto, you will probably also have what is called keto breath.
Overview on why Keto diet doesn’t work
Now that you know why the Keto diet doesn’t work on your body, you should probably find another way of losing weight. Try engaging weight loss foods in your daily meals, work out, or simply search for another diet that will be more effective on you.
There are many people who claim that keto is a lifestyle and that they have been following this diet for years now. It may be a lifestyle, but it is not the kind of lifestyle everyone can handle, as it has many side effects and it is not guaranteed to work on you.
Generally speaking, you should engage healthy foods in your everyday nutrition and consume normal amounts of foods. There is no point of pushing your body in extreme situations such as the keto diet, where you eat mostly fatty foods. Try to keep a balanced diet and small workouts in your life. This way you will have a structured body both on the outside and the inside.
Following extreme diets can lead to health problems related to your heart, nutritional deficits and brain damage. Be careful when you choose to follow a diet and make sure to get informed on its side effects.
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