The keto diet has taken the country by storm, but not everyone who tries it will lose weight. Here are some of the most common reasons that keto might not be shrinking your stomach.
1. You’re eating foods with maltitol.
For the most part, sugar alcohols are allowed on the keto diet, but maltitol isn’t one of them. Technically, it’s a low glycemic index sugar, but it still affects your blood sugar enough to prevent you from achieving ketosis.
2. You’re eating too much protein.
Keto isn’t a low-carb, high-protein diet. With keto, you’re supposed to get most of your calories from fat (about 55% to 60%) and protein should be less than 35% of your intake. If you eat too many proteins, the body breaks them down into amino acids and converts them to sugar, so you’re not achieving ketosis.
3. You’re eating too many nuts and dairy products.
Some carbs—such as dairy products and nuts—are allowed on the keto diet because they are nutrient-rich and high in fat. But they also contain carbs, so eating too much will prevent you from achieving ketosis.
4. You’re not exercising enough.
The high-fat foods in a keto diet are full of calories so you still need to exercise to burn calories and stimulate your body’s metabolism.
5. You’re stressed out.
Being stressed not only causes many people to crave comfort foods and slip off their keto diet, but it can also change your hormone levels, which can make it hard to lose weight.
6. You’re drinking too much (or the wrong kind of) alcohol.
Keto allows for low-carb alcoholic beverages, such as vodka and gin, but they still have calories and offer no nutritional value. Stay away from most beers and wine, which are high in carbs.
When in doubt, consult with a dietician to ensure you’re following your keto diet correctly and safely.
