Keto Diet: Weight Loss Not Guaranteed

The ketogenic, or keto, diet is a low-carb, high-fat, moderate-protein eating pattern that has become increasingly popular in recent years. While the keto diet has been shown to aid weight loss, it is not always effective. There are several reasons why someone may not lose weight on a keto diet, including consuming too many carbs, not enough fat, too much protein, or too many calories overall. Other factors that can impact weight loss on a keto diet include stress levels, sleep quality, underlying health conditions, and physical activity. To maximise weight loss on a keto diet, it is important to monitor carb intake, get adequate sleep, reduce stress, increase physical activity, and consume nutritious, low-carb foods.

Not achieving ketosis

Usually, when a person does not lose weight on the keto diet, it is because they have not achieved ketosis. Ketosis is a metabolic state in which the body burns fat for energy instead of glucose. To reach this state, you need to drastically reduce your carbohydrate intake so that your body has to turn to fat for energy.

Not cutting back enough on carbs

One reason for not achieving ketosis is not cutting back enough on carbs. Carbohydrates should represent only 5–10% of a person’s calorie intake on the ketogenic diet. Most keto diets require a person to cut down to between 20 and 50 grams of carbs each day on a 2000-calorie-per-day diet.

Sometimes, a person may feel as though they have drastically reduced their carb intake, but they may still be eating enough carbs for the body to produce energy from glucose, which may reduce the rate of fat burned in the body.

Home testing for ketosis

Home testing can be a helpful way for people to ensure that they are entering ketosis. A person not losing weight on the keto diet may benefit from purchasing a home testing kit. These kits contain test strips that check for ketones in the urine. A positive result indicates that the body is in ketosis.

Another option is to use a small machine called a ketone breath analyser that detects ketones in the breath. People can use this information to make dietary changes to help them achieve their weight loss goals.

Eating too many acceptable carbs

To help reach your intake goals, consider tracking your macronutrients through an app like MyFitnessPal. This can help you learn how many servings of carbs you're allowed per day based on your calorie needs. Additionally, fill up on low-carb vegetables like leafy greens, cucumbers, asparagus, and zucchini, and be mindful of higher-carb veggies like broccoli, Brussels sprouts, cabbage, and cauliflower.

Another common mistake is misjudging your total carbohydrate intake. It can be challenging to determine exactly how much food equals 20-50 net carbs per day. Until you get used to identifying the carb content of foods, use an app like MyFitnessPal to see the carb content of different foods and keep track of your daily macros.

Furthermore, it's important to choose the right types of carbs. Reserve keto-friendly fruits, such as berries, for the occasional dessert, and focus on high-fat proteins. For example, pair an egg, grass-fed burger, or wild-caught salmon with a green leafy salad and avocado for a filling and keto-friendly meal.

In conclusion, to succeed with a keto diet, it is crucial to accurately track your carb intake, choose low-carb vegetables, monitor your total carbohydrate intake, and select the right types of carbs and high-fat proteins. By following these guidelines, you can ensure that you're not consuming too many acceptable carbs and maximize your chances of achieving ketosis and weight loss.

Not counting calories

It is possible to lose weight on the keto diet without counting calories, but it is important to be mindful of portion sizes and the amount of food you are eating.

The keto diet is a low-carb, high-fat diet that can lead to weight loss and improve overall health. To achieve ketosis, you need to cut back on your carb consumption and get most of your calories from fat. This means that your diet should consist of high-fat proteins such as eggs, fish, and meat, as well as healthy fats like avocado and olive oil. Non-starchy vegetables such as greens, broccoli, peppers, and mushrooms are also recommended.

However, it is still possible to overeat while following a low-carb, high-fat diet. For example, half a cup of almonds contains more than 400 calories. Many keto-friendly foods, including avocados, olive oil, nuts, and full-fat dairy, are high in calories. Therefore, it is important to watch your portion sizes and not overeat, even if you are eating keto-friendly foods.

Some people find that they lose weight more effectively by not counting calories and instead focusing on eating whole, nutritious, low-carb foods. This can be a healthier and more sustainable approach for some individuals. However, others may find that they need to be more strict with their calorie intake in order to see results.

If you are not losing weight on the keto diet, it may be because you are consuming too many calories, even if you are in a state of ketosis. In addition, not achieving ketosis, eating too much protein, snacking too often, and not getting enough exercise can also hinder weight loss.

• Weigh and measure your food for the first two weeks to get an understanding of portion sizes and calorie counts, and then transition to a more intuitive approach.
• Focus on getting the correct amount of carbs, fat, protein, and electrolytes, rather than worrying about calorie intake.
• Eat a palm-size cut of meat, up to seven cups of mainly green leafy vegetables, and a small handful of nuts.
• Stick to healthy fats such as olive oil, coconut oil, grass-fed butter, avocado, and MCT oil.
• Avoid snacking and instead focus on eating two or three meals a day.
• Practice intermittent fasting, which can help your body create ketones and burn fat.
• Be mindful of your sleep quality and stress levels, as these can also impact weight loss.

Remember, it is important to listen to your body and find an approach that works best for you. If you are not seeing results, you may need to adjust your diet or incorporate more physical activity.

Constant snacking

To counter this, you can opt for lower-calorie snacks such as non-starchy vegetables or proteins. For example, celery sticks with guacamole or a hard-boiled egg with cut-up veggies are smart choices. You can also increase your physical activity levels to burn off the extra calories.

However, it's important to note that constant snacking may be due to underlying issues such as leptin resistance, which is triggered by a lack of sleep and overeating. Addressing these root causes can help reduce the urge to constantly snack. Additionally, stress can also play a role in weight gain, as it alters hormone levels and increases cortisol, which encourages the body to store fat. Managing stress through practices like meditation or journaling can help reduce its impact on weight loss.

In conclusion, while constant snacking can hinder weight loss on a keto diet, addressing any underlying issues, choosing lower-calorie snack options, and increasing physical activity can help counter this effect and get you back on track with your weight loss goals.

Underlying medical conditions

The keto diet is not suitable for everyone. In some cases, an underlying medical condition can cause weight gain or prevent weight loss. A medication taken for the underlying condition may also cause increased appetite as a side effect.

Some conditions that can contribute to weight gain include:

• Endocrine conditions, such as polycystic ovary syndrome and Cushing's syndrome
• Mental health conditions, such as depression

If you are unable to lose weight despite adhering to a strict diet and exercise plan, you should contact your doctor. They may carry out tests to determine what is preventing weight loss. Treating the underlying condition may resolve the issue.

The keto diet is not safe for those with any conditions involving their pancreas, liver, thyroid, or gallbladder. For example, the keto diet could lead to an increased risk of heart disease and liver problems.

Frequently asked questions