If you feel like you’re stuck in a rut or unhappy with your results, there’s a good chance you’re making one or more of the following weight-loss mistakes.
Custom Keto Diet
Mistake #1: Not being in a calorie deficit.
No matter how “clean” you eat and how much you exercise, you’ll never lose weight if you aren’t in a calorie deficit.
Here’s how it works:
If you eat more calories than you burn, you gain weight If you eat fewer calories than you burn, you lose weight
This is a scientific fact. 
Case in point: Mark Haub, a professor of human nutrition at Kansas State University, ate Twinkies, Oreos, Doritos, and protein shake for two months while maintaining a moderate daily calorie deficit.
Did he lose 27 pounds in two months of eating junk food? Just because he was in a calorie deficit. We don’t advise you to go on such a diet because it’s terrible for your health, but it proves my point.
Mistake #2: Adapting to too large a calorie deficit.
If an energy deficit of 300 calories a day will make you slim, a deficit of 900 calories should make you lose weight three times as fast, right?
A severe calorie deficit won’t lead to above-average fat loss, but will harm your progress for four reasons:
It slows down your metabolism, which means you burn fewer calories per day. This causes you to regain the lost pounds as soon as you stop dieting.
Strict diets lead to excessive muscle loss, which affects your metabolism.
Your cravings go crazy, which increases the likelihood that you won’t stick to your diet plan or even throw it over the edge
Your hormonal balance suffers. For example, the “stress hormone” cortisol increases, which stimulates muscle breakdown and reduces fat burning.
For this reason, low-calorie diets are doomed to failure. You may lose some weight in the first few days, but as soon as your willpower wears off, you’ll gain back the pounds you lost. Moreover, you’ll probably even gain some weight.
Mistake No. 3: Thinking that all calories are equal
As mentioned earlier, a calorie deficit is a key to losing weight. But that doesn’t mean that all calories are equal!
Most of us strive to improve our appearance. And to achieve that, it’s not about weight loss, but fat loss.
To lose fat, it’s important to pay attention to what energy sources you use for your calories.
For example, if you don’t consume enough protein, much of the weight you lose will be muscle tissue.
On the other hand, if you make sure you consume enough protein, your muscle mass will remain intact, and a significant portion of your weight loss will come from actual body fat.
In addition, eating the right foods is important for sticking to the diet. Simply put, certain foods are more satiating than others, and if you eat such satiating foods, it’ll be easier to stick to your diet.
That’s why you should diet with optimized food choices – choices that are tailored to your situation and goals.
Mistake #4: An Unrealistic, Overly Restrictive Diet
Willpower is like a battery – you only have so much of it until it runs out. This is why restrictive diets usually fail in the long run.
At some point, your willpower is exhausted, leading to cravings and undoing your progress.
I’ve seen this happen countless times… A man or woman who wants to lose weight and get healthy. He or she starts a diet where only foods like tilapia, asparagus, and chicken are allowed.
While the results are good at first and the dieter takes his Tupperware boxes of “healthy” meals with him wherever he goes, it’s only a short time before his willpower – and thus his diet – goes down the drain.
I’ve developed a customized meal plan service for common fat loss mistakes like the four mentioned above.
I’ve brought together certified nutritionists, personal trainers, and chefs to create perfect keto meal plans – ones that are effective, convenient, affordable, enjoyable, and tailored to you.
These customized meal plans were developed based on the latest nutritional science to help you improve your health and figure in the fastest and most practical way.
And when I say “customized” meal plan, I mean it. Your nutrition plan is created entirely based on the answers you provide in the eight-step questionnaire on our website.