3 Major Keto Mistakes That Will Stall Your Weight Loss
Keto is an incredible tool that can be used for many things - lowering blood pressure, improving cholesterol, diminishing autoimmune diseases, and of course - losing weight! Keto requires a considerable amount of effort, focus, and time, so it’s important that your efforts don’t go to waste by making these three mistakes.
1 — Alcohol
In my experience as a Keto Coach, the single biggest reason for a weight loss stall is too much alcohol. People often justify their intake — “Isn’t a daily glass of red wine good for you?” or “This Bud Light is only 2 carbs!” and my personal favorite- “This Vodka/Club is 0 carbs!” We all love a drink now and again -some more than others. And for many of us, alcohol is here to stay. Which explains why people pose the question all the time - Can I drink alcohol on the keto diet? Technically yes! But, do keto & alcohol mix? The truth- not very well.
Your body actually perceives alcohol as a toxin, one which must be dealt with immediately. And that means delaying everything else, to make alcohol top priority. The body must process alcohol first, as it has zero capacity to store it.
It will store everything else however. So any food you eat at this time will be converted into more fat on your body. Research shows metabolism slows by more than 70% during this process, and the delay can last up to 48 hours! It’s clear to see how alcohol can be a major contributor to a weight loss stall.
2 — Grazing
With the Standard American Diet, the typical adult eats upwards of 300 grams of carbohydrates a day. Frequent eating, (ie “grazing”) also becomes commonplace. Pretty soon the body is overwhelmed by excess insulin, leading to insulin resistance — a common cause of diabetes.
Eating low carb can bring considerable healing to a tired, worn out metabolism. But while many people start out strong, they can gradually fall prey to poor habits again. Eating small frequent meals & snacks (even keto ones) will trigger an insulin response every time. Insulin is not only a fat storage hormone, but a hunger hormone as well. When you’re putting in the hard work to maintain ketosis, be careful to avoid grazing; it can sabotage the best of efforts.
3 — Too Much Fat
When the low-fat craze hit several decades ago, the pendulum swung really far one way. And now it seems to have swung just as far the other! While fat is a wonderful macronutrient, and plays a significant role in the keto diet, people have made the mistaken assumption “the more the merrier!”
Fat does aid in satiety, especially in the beginning when you’re adjusting to less carbs. Fat is also a wonderful source of fat-soluble vitamins A, D, E, & K. However, research shows that eating fat in excess on the keto diet can cause your body to burn dietary fat, rather than tapping into its own stores. This can definitely contribute to a stall.
So feel free to top off that salad with some olives, avocado, or pine nuts, but don’t eat it because you think you should, or assign any magical power to it. The power of the keto diet is in the reduction of carbs, not the addition of fat. Think of it this way — Carb is a limit, Fat is a lever, and Protein is a goal.
I hope these tips were helpful, and wish you all the success on your keto journey! I’ve seen incredible results following keto, for both myself, and my clients. If you’re interested in having some accountability, feel free to book a free consulting call to discover if my coaching services are right for you!