keto weight loss stall on period Top 5 keto mistakes that stall weight loss

Starting your keto journey can be exciting yet intimidating. With its popularity, it’s easy to find information about it, but it’s also easy to fall into some common mistakes. In this post, we’ll discuss the top five mistakes that might stall your weight loss progress, and also explore how much weight loss you can expect from the keto diet. First on the list is not tracking your macros. While keto may seem simple, it requires careful tracking and planning to ensure you stay within your daily carbohydrate, protein, and fat intake goals. Without proper tracking, you might unknowingly consume more carbs or protein than you should, which can kick you out of ketosis. To avoid this mistake, make sure you accurately track what you eat and use reliable resources to calculate your macros. Second, is not drinking enough water. During the first few days of keto, you might experience the “keto flu” which can cause dehydration, headaches, and fatigue. Drinking enough water helps to avoid and alleviate these symptoms, and also aids in digestion. Aim to drink at least eight glasses of water a day, and increase your intake if you exercise or sweat excessively. Third, is consuming too much protein. While protein is necessary for muscle growth and repair, consuming too much of it can affect your ketosis. Excess protein can be converted into glucose through a process called gluconeogenesis, which can take you out of ketosis and prevent weight loss. Make sure you stick to your recommended protein intake and prioritize healthy fats as your main energy source. Fourth, is not getting enough fiber. Fiber plays an important role in maintaining gut health and regular bowel movements. Lack of fiber can cause constipation, bloating, and other gastrointestinal issues. Focus on consuming fiber-rich vegetables, nuts, and seeds to ensure you reach your daily fiber intake goal. Lastly, is snacking too much. While keto allows for snacks, excessive snacking can hinder weight loss progress. Snacks should be treated as small meals, and should be nutrient-dense and satisfying. Mindlessly snacking on high-calorie foods can cause you to exceed your daily calorie intake, which can stall weight loss. Now that we’ve discussed the common mistakes, let’s look at how much weight loss you can expect from the keto diet. The amount of weight loss varies from individual to individual, and depends on several factors like age, gender, body composition, and activity levels. However, on average, a person can expect to lose around one to two pounds per week on keto, if they are in a calorie deficit and in a state of ketosis. It’s important to remember that weight loss is not the only indicator of a successful keto journey. Other benefits like improved energy levels, mental clarity, and reduced inflammation can also be experienced. In conclusion, staying on track with keto requires careful monitoring of your macros, hydration, protein, fiber, and snacking habits. By avoiding the common mistakes, and setting realistic goals for weight loss, you can successfully navigate the keto journey. Remember to prioritize nutrient-dense foods and listen to your body’s cues, and you’ll be on your way towards achieving your health and wellness goals.

Top 5 Keto Mistakes

Starting your keto journey can be exciting yet intimidating. With its popularity, it’s easy to find information about it, but it’s also easy to fall into some common mistakes.

How Much Weight Loss You Can Expect From Keto

While the amount of weight loss varies from individual to individual, and depends on several factors like age, gender, body composition, and activity levels, on average, a person can expect to lose around one to two pounds per week on keto, if they are in a calorie deficit and in a state of ketosis.

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