Going keto can help transform your body and provide a lifetime of health benefits. However, like low-carb and calorie-restricted diets, your fat loss is bound to stall out at some time.
What gives? You’ve been following the keto rules to a tee, so why have you stopped losing weight? Believe it or not, the answer may lie in the foods you eat.
Today, we’re going to look at a few specific foods that may be acting more like a roadblock and less like a catapult. Unfortunately, a lot of these foods are low in carbs and keto-friendly.
How can this be? The following foods are perfectly fine for some people, but they can cause fat loss stalls in others. If you’re following a keto lifestyle but not losing weight, these culinary culprits may be to blame.
Nuts and Seeds
I love nuts. Who doesn’t? Seeds are great too. From almonds and nut butter to chia and sunflower seeds, I can’t get enough of these tasty protein and fat-packed snacks.
So, what’s wrong with them? Well, the sad fact is they’re also loaded with starch and sugars, both of which are super anti-ketogenic. Worse yet, they contain a surprisingly high amount of these carbohydrates.
Even macademia nuts, which are touted for their keto friendliness, contain up to three grams of carbs per serving. While this wouldn’t be an issue if you were only able to eat a few at a time, nuts and seeds are like potato chips. They’re trigger foods that can blow your daily carb count in no time at all.
They may be tempting and considered keto-friendly by many, but people are always amazed to see the weight once again coming off simply by giving up their daily doses of nuts and seeds.
Dairy and keto have a love/hate relationship. Despite being rich in fats, it’s also super energy-dense. In other words, it’s loaded with calories, and calories still count with keto.
Dairy is also a carbohydrate bomb. In fact, there are 10 grams of carbs in a single glass of milk.
Yogurt, however, is a little trickier. Although the carb count in yogurt is usually lower than the label would have you believe due to the fact that some of the carbs disappear during the fermentation process, it’s tough to know just how many your consuming. Many yogurts also contain starch-based thickeners and other additives.
The dairy industry in general is also prone to rounding down their carbohydrate numbers. While a serving of cheese may have zero carbs according to the label, it may have up to 0.7 grams of carbs. Granted this is minimal, but when it comes to losing weight with keto, every carb counts.
Needless to say, if dairy is part of your daily diet, you may want to drop it for a while. When people rid dairy from their diet, more often than not they begin losing weight again.
This may be going against the grain a bit, but if you’re following a ketogenic diet to lose weight, you shouldn’t go out of your way to add more calories to your diet. This is true regardless of whether the calories come from carbs or fat.
For fat loss, there’s no need to sustain a ketogenic ratio as this is only necessary for people using a ketogenic diet to combat neurological conditions. If you’re trying to maintain a keto ratio for fat loss, doing so could be at least partly to blame for your fat loss stall.
With keto, you should keep your carbs within limit and strive to hit your protein levels each day. However, contrary to popular belief, you do NOT need to reach your fat macro. Trying to do so may stall your fat loss progress.
If your progress is stalling, try reducing your fat intake a bit. Although you still need at least 50 grams of fat per day for energy and nutrient absorption, there’s no need to consume extra fat as your fat stores will help fuel your body.
So, if you’ve been drinking bulletproof coffee or other fat bombs and going out of your way to take in more fat, stop. When you do, the weight will likely start coming off.
Sugar-free candies may seem like a great way to tackle sugar cravings. Unfortunately, most contain maltitol, which is a sugar alcohol. What’s wrong with maltitol?
Despite having zero net carbs, powdered maltitol has a glycemic index of 36 and maltitol in syrup form has a glycemic index of 52. Think these numbers are high? If so, you’re right. With numbers like these, ingesting maltitol in any form will trigger an insulin response and impact your blood glucose levels.
To compound matters, maltitol also has a laxative effect. Although ingesting a few sugar-free candies containing maltitol may ease constipation and help the train leave the station, it’s also a surefire way to find yourself running to the bathroom to avoid a case of messy pants.
Why do you think so many people suffer from keto farts? In many cases, it’s the maltitol. If you can’t cut sweets cold turkey, you’re better off opting for berries and other fruits to get your sugar fix.
Sticking to your guns and strictly following a keto diet can be challenging. After all, who doesn’t love a few potato chips or a little ice cream from time to time? It’s easy to think you can stray a little and still hit your macros. While some of us can with no problems at all, some of us can’t without throwing our bodies out of ketosis.
Therefore, if you’ve been cheating a little by eating some non-keto foods and notice your fat loss stalling, it may be a good idea to stop. You see, not all calories, carbs, and sources of starch, sugar, fiber, fat, and protein are the same.
Sugar, for example, affects the body differently depending on its source. It may seem like a tablespoon of sugar would affect the body in the same way as the sugar found in a handful of berries, but this isn’t the case. Unlike the sugar found in berries or other fruits, table sugar isn’t tempered with fiber and water. The same could be said of honey. Honey may be fine for the paleo diet, but it’s definitely not keto.
In addition to helping with fat loss, keto-friendly foods also help reduce inflammation and promote general good health. Non-keto foods do no such thing. In fact, some can promote inflammation, which can actually cause weight gain. If you’re struggling with losing weight or feeling worse for wear, cutting inflammatory non-keto foods will certainly help.
Drinking alcohol on any diet, including the keto diet, can definitely cause your fat loss to stall. Alcohol of any kind contains sugars for the fermentation process, usually quite a bit. So, if you want to lose weight, you’ll have to find another way to relax and take the edge off at the end of the day.
Well, there you have it. When it comes to keto and fat loss, people stall out for a number of reasons. However, if you can abstain or reduce your intake of all of the above, chances are you’ll be able to shift fat fat loss back into high gear and enjoy the body and health you deserve.