5 Signs A Low-Carb, High-Fat Keto Diet Just Isn't Working For Your Body

You may get over the initial unpleasant hump and find your body hums along quite nicely on keto. But you might not. Here, I'm going to elaborate on five signs that the keto diet just isn't working for you—and that you should keep looking for your ideal dietary match:

While experts differ on specific estimates, maintaining ketosis could require eating 80 to 90 percent fat1. Whoa. You're not alone if that sounds astronomically high: Some people just can't handle that much dietary fat. One review of 229 hunter-gatherer communities found a dietary fat intake of around 28 to 58 percent. Even on the high end, that's still lower than most keto diets. Some people simply do better eating more protein and healthy carbohydrates.

You initially felt constipated. Then, a few days into ketosis, the opposite happened: You once had to bolt to the bathroom after holding a downward dog in yoga. That wasn't a fun moment. Symptoms like nausea, vomiting, and "running to the bathroom"—collectively called "keto flu"—are common, especially during the earlier days. But when they don't go away after a few weeks? That's a red flag keto is a no-go.

Social limitations can make doing or sticking with ketogenic diets a challenge. Never mind clear-the-room bad breath; family dinners might suddenly become a challenge, you can't join your friends for ice cream or beer, and you might get awkward glances when you ask for extra grass-fed butter for your steak at a restaurant. If those situations feel like Dante's seventh circle of hell, get out of the keto club now and find a more sustainable plan.

It’s also important to consider, the ketogenic diet doesn’t work without a huge amount of water intake since water is necessary for fat breakdown. Without appropriate water intake, i’s easy to feel hungry and consume too many calories to make the diet effective.

While a few athletes praise keto, numerous studies over the past few decades show carbohydrates are the primary macronutrient to sustain and improve physical performance. Put another way, carbs are most beneficial2 for any athletes. According to Mitch Kanter, Ph.D., "Carbohydrate is the substrate most efficiently metabolized2 by the body and the only macronutrient that can be broken down rapidly enough to provide energy during periods of high-intensity exercise." More carbs doesn't mean nose-diving into glazed doughnuts. Instead, bring more nutrient-dense carbs like sweet potato and berries into your plan. In addition, since your brain runs on carbs, the keto diet can cause you to feel slow or experience brain fog. Many people feel great mentally on this diet, but a few will feel sluggish.

Overall, keto has a lot of things going for it. It helps people get off the blood sugar roller coaster, and some people swear by its ability to improve mental focus and fat loss. But if you're putting in the effort and not getting results, step back and assess how you can tweak this plan to experience the maximum benefit. Don't automatically subscribe to the hype. Try different plans (including intermittent fasting) and see how you feel. Remember you are not a study or statistic, so it's important to listen to your body and find what works for you.