Keto Diet: Does It Stop Working Over Time?

The keto diet is a popular choice for people looking to lose weight. It involves eating high-protein, high-fat, and low-to-ultra-low-carbohydrate meals. The goal is to reach a state of ketosis, where the body burns fat for energy instead of glucose. However, some people may find that they are not losing weight on the keto diet. This could be due to various reasons, such as not achieving ketosis, eating too many calories, underlying medical conditions, or even the diet not being suitable for their body. It's important to remember that weight loss can vary from person to person, and making small adjustments to your dietary approach can help you get back on track.

Not achieving ketosis

Not cutting back enough on carbs

Carbohydrates should only represent 5-10% of your calorie intake on the keto diet, which equates to 20-50 grams of carbs per day on a 2000-calorie diet. Even if you've drastically reduced your carb intake, you may still be consuming enough carbs for your body to produce energy from glucose, which can slow down the rate of fat burned. To ensure you're in ketosis, you can purchase home testing kits that check for ketones in your urine or breath.

Eating too much protein

Some people mistakenly believe that a low-carb, high-protein diet is the same as a keto diet. However, the body can break down excess proteins into amino acids and convert them into types of sugar. On the keto diet, fat should make up 55-60% of your calorie intake, leaving little room for protein. If protein makes up more than 35% of your diet, you may not go into ketosis.

Eating too many acceptable carbs

On the keto diet, some carbohydrates are acceptable, such as nuts and dairy, as they are high in fat and nutrient-dense. However, these foods also contain carbohydrates, and eating too many of them can prevent you from achieving and maintaining ketosis. Sugar alcohols, such as maltitol, can also affect your blood sugar levels and prevent you from entering ketosis.

Not counting calories

To lose weight, you need to burn more calories than you consume. Even if you're in a state of ketosis, consuming too many calories can lead to weight gain. It's important to track your calorie intake and stick to a balanced meal plan to work towards your weight loss goals.

In addition to the above points, other factors such as constant snacking, lack of exercise, high-stress levels, underlying medical conditions, and not drinking enough water can also contribute to not achieving ketosis and weight loss on the keto diet. Making sure you're staying within the recommended ranges for carb and protein intake, as well as tracking your calories, can help ensure you're in ketosis and on track with your weight loss goals.

Eating too many acceptable carbs

On the keto diet, some types of carbohydrates are acceptable, including nuts and dairy. These foods are typically high-fat, nutrient-dense foods that make a great addition to a keto diet. However, they also contain carbohydrates. Eating too many of these foods will prevent a person from achieving and maintaining ketosis.

Sugar alcohols are typically a good option for people following the keto diet. They provide sweetness without increasing net carbs in the body. However, not all sugar alcohols are alike. For example, although maltitol is technically a low glycemic index (GI) sugar, it can still affect a person's blood sugar levels. Consuming too much maltitol may prevent a person from entering ketosis.

It's easy to eat more carbohydrates than you think while on keto. Carbs are in almost every food you'll be eating, from vegetables to nuts and even certain meat products. Yes, that peanut butter you're chomping on could also be causing a problem! Especially if it's store-bought – that stuff is loaded with extra sugar.

Some vegetables like brussels sprouts, broccoli, and squash are common culprits that find their way into our lives frequently. You might think they're low carb, but when consumed in larger amounts, those carbs add up.

Meat is the centre of most of our lives, and there's sugar everywhere you look. Some bacon is honey-smoked, adding unnecessary carbs to an already delicious product. To avoid this, simply look for bacon with no sugar added.

When you start to look into Italian sausages, chorizo, and canned meats, you find some unexpected carbs as well. Some brands have up to 5g of carbs per serving. So make sure you are being diligent.

You should also check your medicine as well. Next time you think you're coming down with a cold or flu, take a look at the nutritional information on the back of that Dayquil. Two tablespoons of the stuff has a whopping 19g of carbs. You should opt for the low-sugar or sugar-free varieties they now offer for diabetics.

To put this plateau-busting strategy more succinctly, just make sure you check the nutrition labels on everything before you buy it. You have to be leery of all the extra carbs that are hidden in the products you buy.

How to fix it

Calculate your macros with an appropriate calorie deficit and track your food intake.

Recalculate your macronutrient needs every month with your new weight.

Take breaks from being in a calorie deficit every two weeks.

Stay consistent with your ketogenic diet by diligently tracking the foods you eat and never cheating.

Decrease your calorie deficit a bit.

Try intermittent fasting.

Eat the right amount of protein based on your goals and activity levels.

Make sure you are exercising, but not too much.

Not counting calories

While it is important to be mindful of calorie intake, it is not necessary to count calories on a ketogenic diet. In fact, some experts argue that counting calories is not a helpful tool for losing weight.

The ketogenic diet is a low-carb way of eating that has been shown to lead to weight loss and may improve heart health and blood sugar control. However, it is not a magic solution, and there are several reasons why someone may not be losing weight on this diet.

Firstly, it is important to understand that even on a ketogenic diet, weight loss depends on a calorie deficit. This means that a person needs to burn more calories than they consume. Therefore, consuming too many calories, even if they are from ketogenic foods, can hinder weight loss.

Secondly, the type of food consumed matters. Eating nutritious, whole foods is crucial for healthy weight loss. Relying on processed foods, including keto-friendly options like bars, shakes, and replacement meals, can hinder weight loss due to their high-calorie content. Instead, focus on unprocessed, whole foods like full-fat dairy, eggs, fish, meat, healthy fats, and non-starchy vegetables.

Thirdly, stress and lack of sleep can negatively impact weight loss. Chronic stress can lead to increased levels of the hormone cortisol, which encourages the body to store fat, especially in the belly area. Additionally, those who are chronically stressed often experience sleep deprivation, which has also been linked to weight gain.

Finally, physical activity is an essential component of weight loss. Exercise stimulates fat loss, builds muscle, and boosts metabolism by increasing the amount of energy burned at rest. Incorporating both weight training and low-to-moderate-intensity aerobic exercise into your routine can help maximize weight loss.

In conclusion, while calorie intake is important, it is not necessary to count calories on a ketogenic diet. Instead, focus on eating nutritious, whole foods, managing stress, getting adequate sleep, and incorporating physical activity into your lifestyle. These factors will help create a calorie deficit and promote weight loss.

Constant snacking

Snacking on high-calorie keto foods such as nuts, nut butter, fat bombs, cheese, and jerky may cause a weight loss plateau. While these snacks are healthy in moderation, it is best to opt for lower-calorie options if you are snacking more than once a day.

Non-starchy vegetables or proteins can help you feel full without the extra calories. For example, celery sticks and cherry tomatoes dipped in guacamole or a hard-boiled egg with some cut-up veggies are smart choices for those following ketogenic diets.

Additionally, drinking plenty of water can help reduce hunger and make you feel more satiated, which may lead to consuming fewer calories at your next meal.

Underlying medical conditions

In some cases, an underlying medical condition can be the reason why the keto diet is not working for you. It could be the condition itself that is causing weight gain or preventing weight loss, or it could be that the medication you are taking for the condition is causing an 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
• Hypothyroidism
• Hyperinsulinemia (high insulin levels)

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

Frequently asked questions