When it comes to the ketogenic diet, many of us are our own worst enemies. We sabotage ourselves with poor food choices, lack of exercise, and not enough sleep.
But what if there was another factor at play stopping us from losing weight? What if stress was the root cause of our weightloss woes?
In this article, we’ll explore how stress can impact our keto diet and what we can do to mitigate its effects.
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Stress Can Lead To Binge Eating
When we’re feeling stressed, it’s not uncommon to indulge in comfort foods. After all, we’re taught from a young age that food can be a source of comfort.
Whether it’s grandma’s homemade cookies or a warm bowl of soup, there’s something about certain foods that just make us feel better.
Unfortunately, this can lead to a vicious Binge-Shame-Restrict cycle where we find ourselves stress eating, followed by feelings of shame and guilt.
We then try to restrict our eating in an attempt to lose weight, but the lack of calories only ends up making us feel more stressed.
It’s a never-ending cycle that can be difficult to break free from. Even with this being the case, it is possible to break the cycle by changing our relationship with food.
Instead of using food as a way to cope with stress, we can learn to cope with stress in other ways.
What to do about it?
If you’re following a keto diet but find that you’re stress-eating more often than you’d like, there are some things you can do to help get yourself back on track.
For one, try substituting in some keto-friendly foods when you get the urge to binge. This can help satisfy your craving without ruining your diet.
Additionally, try to break the cycle of shame and self-criticism that often accompanies binge eating. Instead, show yourself some compassion and be mindful of what you are consuming.
Recognize that everyone makes mistakes and that you’re human. Forgiving yourself will help you move on from the slip-up and get back on track with your keto diet.
Stress Can Keep Us Up At Night
If keto isn’t working for you anymore, it could be because you’re not getting enough sleep. When we’re stressed, our bodies produce more of the hormone cortisol.
Cortisol can interfere with our ability to fall asleep, and when we don’t get enough sleep, our bodies don’t have time to heal and repair themselves. As a result, we may end up putting on weight instead of losing it.
What to do about it?
If you’re following the keto diet but have hit a weightloss plateau, don’t stress! There are a few things you can do to get things moving again.
First, make sure you’re following a bedtime routine and going to bed at the same time each night. This will help your body regulate its natural circadian rhythms and wake up feeling refreshed.
You should also wind down for at least an hour before bed, without screens or anything else that might stimulate you.
Reduce your caffeine intake if necessary, and aim to wake up at the same time each day – even on weekends! By following these simple tips, you can combat stress and kickstart your keto journey once again.
Stress Can Lead To A Lack Of Self Care
We all know the feeling of being stressed out. When we’re under pressure, it can feel like everything else in our lives falls by the wayside.
One of the most common victims of stress is healthy eating. We all know that we should be taking care of ourselves, but sometimes it’s just easier to grab something quick and unhealthy when we’re short on time.
This can be a particularly vicious cycle for those who are trying to lose weight. Not only does stress make it more difficult to stick to a healthy diet, but the keto diet in particular is often ineffective when people are under a lot of pressure.
This is because keto requires a lot of willpower and discipline, two things that are often in short supply when we’re stressed.
What to do about it?
It’s important to remember that we need to care for ourselves just as much as we care for others. One way to do this is to make time just for ourselves, even in simple and small ways.
Taking ourselves out for a cup of coffee or spending a few extra minutes on our appearance can help us feel better about ourselves and re-energize us for the tasks ahead.
And if we can spare the time, treating ourselves to a special date – whether it’s going to a spa or taking in a show – can help us feel really good about ourselves.
When we take the time to pamper ourselves and care for our own needs, we’ll find that our keto weight loss journey becomes much easier.
Stress Can Make Your Body Store Fat
If your keto diet isn’t working, stress could be the reason why. When we’re stressed, our bodies release cortisol, a hormone that makes it harder to lose weight.
Cortisol tells your body to store more fat because it believes it’s in danger and needs to prepare for the worst. This is not ideal for anyone on a weight loss diet because it can hinder progress completely.
What to do about it?
One of the best things you can do to reduce stress is to get moving. Daily movement has been shown to be incredibly beneficial in lowering stress levels.
Just 20 minutes of walking or doing yoga or pilates can make a world of difference. If you can’t get outside, there are plenty of great options for workouts on YouTube.
And remember, this is your time. Make it something you enjoy by pairing it with a podcast or some other form of entertainment. Just try it and see how much better you feel.
When it comes to weight loss, stress can be a real hindrance. When our bodies are constantly under stress, and when we’re trying to lose weight, that stress can actually cause our progress to stall or even plateau.
If you find yourself wondering why your keto weight loss is not working, take some of the above points into consideration or read this article for more information to help you get back on track.
Remember, stress is a part of life, but we don’t have to let it derail how we feel about ourselves. This is an excerpt from the Keto For Life program that shows you the step by step way to stick with Keto, For life!
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Not sure how to start Keto?
Here’s some resources to help you!
- What is Keto?
- What Can I eat on Keto?
- How Much Should I Eat on Keto?
- What To Expect On Keto
- Ketogenic 21 Day Meal Plans
- Preparing for the Ketogenic Diet EBook
- Understanding Net Carbs and Total Carbs