Why can't I lose weight on the ketogenic diet? What vegetables are best to eat on the ketogenic diet?

The ketogenic diet is a weight loss method used by many people, because you can eat meat, fish, and vegetables without worrying about losing weight on the ketogenic diet, and you only need to reduce the intake of carbon water. The effect is quite obvious, so it is highly respected.

Why the ketogenic diet doesn't help me lose weight

Inability to lose weight is a protective response of the body to rapid weight loss.

At this time, the speed of weight loss will gradually become slower. The body will adjust to reduce consumption due to the rapid weight loss. As the weight decreases, the skin begins to relax. The body will actively increase fibroblasts to help synthesize collagen and elastic fibers. There is no need to worry about this plateau period, nor do you need to skip it too quickly by dieting or excessive exercise. You should pay attention to maintaining your condition and supplement protein foods to help tighten your skin. I believe you don’t want to lose weight successfully but look ten years older.

In your daily diet, you should identify foods that are high in carbohydrates, including beverages. When you are on a ketogenic diet, you should pay attention to reducing your intake of carbohydrates. Your weight will drop quickly after you start on a ketogenic diet. When you are close to your target weight, you can adjust your weight by increasing or decreasing your carbohydrate intake.

What are the best vegetables to eat on a ketogenic diet?

If you follow a ketogenic diet for weight loss, you can check your urine ketone levels to make sure your body is in ketosis, which means your body is primarily utilizing fat. You need to consume less than 50 grams of carbohydrates per day to ensure that your carbohydrate intake remains within a narrow range.

Some vegetables, especially starchy ones, may affect your ketone levels.

Vegetables will be the source of most of the carbohydrates you eat, but you still need to choose the lowest carb vegetables for the best nutritional value. Leafy greens are best, such as spinach, various lettuces and cabbages, Brussels sprouts and Brussels sprouts. Also broccoli and various cauliflowers, celery, cucumbers, asparagus, bean sprouts, radishes, etc., but you must strictly limit your intake of sugary vegetables such as peppers, onions and tomatoes, and avoid starchy vegetables such as potatoes.

Potatoes are relatively high in carbs and are not a good vegetable choice if you are trying to lower fat through ketosis. For example, even a very small potato has about 30 grams of carbs.

Carbohydrates should be avoided as much as possible: refined carbohydrates, such as bread, pasta, and cereals; starches, such as potatoes, beans, and legumes; and other refined sugars, such as white sugar and even the sugar in fruit.

Is the ketogenic diet reliable for weight loss?

The ketogenic diet is actually a high-fat, low-carbohydrate, and moderate-protein diet.

The dietary calories of a regular diet are: Carbohydrate: Protein: Fat ≈ 50%: 15%: 35%,

The dietary calories of the ketogenic diet are: Carbohydrate: Protein: Fat ≈ 5%: 20%: 75%

The ketogenic diet was originally used to treat refractory epilepsy in children. Nowadays, the ketogenic diet for weight loss has gradually become a hot topic.

The ketogenic diet, because of its extremely low carbohydrate content, will make the body mistakenly think that it is in a state of starvation. At this time, insulin is reduced, glycogen is consumed, and the liver converts fat into ketone bodies to replace glucose to provide energy for the body, thereby achieving the purpose of weight loss. At the same time, the high fat intake in the ketogenic diet means that our stomach does not need to endure the pain of hunger. It seems that the ketogenic diet is indeed a good way to lose weight.

However, the ketogenic diet also has side effects, such as frequent urination, dizziness, headache, weakness, constipation, bad breath, etc. The large accumulation of ketone bodies in the body is also prone to nausea, vomiting, dehydration and other symptoms of ketonemia or ketonuria. Maintaining a ketogenic diet for a long time may also cause adverse reactions such as fat metabolism disorders, kidney stones, osteoporosis, and high uric acid.