Today I will tell you ten reasons why your belly size is not reducing despite being on a keto diet. So let’s start with number one. You are probably not following this plan properly. Whenever I see the diet of many people whom I talk to, most of them have taken the idea by watching a video and are trying to follow a keto diet but they are not doing it properly. So in this you will have to bring down your carbohydrates to less than fifty grams.
You start with fifty grams and then slowly you bring it to twenty to thirty grams per day and in this you have very little scope to eat roti or rice. Try to take these carbohydrates from vegetables. You can steam them, boil them or grill them. And with this you have to take protein. If you go to the gym, then take at least one and a half grams and if you do not go to the gym, then you must take one gram of protein according to one kilogram of body weight.
Let me make it even easier. In protein you can take eggs, chicken, fish or beef. If your weight is 80 kg and you don’t go to the gym then you must eat 80 grams of protein per day at the rate of one gram per kg body weight and as far as fat is concerned, initially you will eat more fat so that you remain full because roti and carbohydrates are less. So you don’t feel hungry from one meal to the next, so fat keeps you full.
Desi ghee, butter, olive oil, nuts, cheese, animal fat means cook the meat which is being cooked in its fat. So these are the healthy fat options you have. But as you move ahead in the keto diet, then you have to reduce this fat gradually because the ketones that are formed in the body in the keto diet, we do not want the body to use the fat we eat to make these ketones and not to use the body’s own fat, so gradually you have to reduce the fat from your diet so that the body uses its own fat to make ketones and create energy, so this is the first point. The second reason for the stomach size not reducing is that you are not doing intermittent fasting with it, you are only doing keto. If you want to eliminate this fat quickly, then only keto diet will not work because every time you eat something, you trigger insulin and in the presence of insulin, fat loss stops. Whereas in fasting, if you do not eat repeatedly, insulin does not increase, insulin remains stable, weight loss does not stop.
So through fasting you can speed up your results, you can speed up this process and this will happen only and only due to insulin being stable. The third point is that the keto diet is working but you feel that maybe it is not working because in the beginning of this program the weight comes down very fast and then suddenly it slows down and you feel that maybe it has stopped working now. In the beginning, two to three kilos are being lost in a week and one gets used to it and then not even one kilo is lost in a week. So this causes disappointment, I can understand but this is the reality because a healthy person can lose a maximum of one kilo in a week at a healthy speed without harming his health and this is the process. If you are able to work this much then you are going in the right direction and weight loss becomes relatively slow, if you are also building muscle then it will just take some time.
Your first goal is to be healthy and then lose weight. In this, I advise that you pay attention to other indicators. Such as energy, is your energy increasing? Is sleep getting better, focus is getting better, inflammation is reducing. Focus on all these things and if you are losing even half a kilo in a week then this diet is working.
That is a slow process and you can speed it up as well but the point is that if you are only losing half a kilo in a week then don’t give up. Another reason can be that if you have fatty liver then the liver is not able to make ketones. The work of growth hormone slows down due to which the speed of your fat loss also slows down, so along with that you should also improve your fatty liver. I have already made a complete video on this, for this you need vitamin C, B vitamins, so if the size of the belly is not reducing then the reason is that the body is first removing this visceral fat which is the fat above the liver. After this it will come towards the belly.
So of course the size of the belly is not getting smaller, your body is still working on the weight, you just have to continue this program. The fifth reason is that your muscle mass is increasing. If you are a female and are menopausal then in this phase of age the size of the muscle starts getting smaller. Muscles start shrinking, this is called muscle atrophy. One way to know this is that if you are sitting on a chair and when you try to get up then you have to work very hard to get up and the reason for this is that your quad muscles i.e. your thigh muscles are weak, so this muscle atrification does not occur but now since your food choice has become healthy, your nutrition has become good, then in this process you may not see the fat around your mid section i.e. stomach reducing but you are getting stronger from inside.
Your muscles are coming back. Attrophy is reversing and it is possible that you may develop new muscle fib.