Keto And Exercise: Why You're Not Losing Weight

The ketogenic diet is a popular choice for people looking to lose weight. It involves significantly restricting carbohydrate intake, which puts the body in a metabolic state called ketosis, where it becomes very efficient at burning fat for energy. While the keto diet has been proven to aid weight loss, some people may find that they are not losing weight despite their efforts. There are various reasons for this, including not achieving ketosis, consuming too many calories, stress, underlying medical conditions, and lack of exercise. To maximize weight loss on a ketogenic diet, it is important to address these factors by making sustainable lifestyle changes, such as reducing stress, getting adequate sleep, increasing physical activity, and consuming nutritious, low-carb foods.

You're not in ketosis

If you're not losing weight on a keto diet, one of the main reasons could be that you're not in ketosis. Ketosis is a metabolic state in which your body burns fat for energy instead of glucose. To reach this state, you need to drastically reduce your carbohydrate intake, as carbs are broken down into glucose by the body and used for energy.

• Not cutting back enough on carbs: Carbohydrates should only represent 5-10% of your calorie intake on a ketogenic diet, which is a significant reduction from the standard recommendation of 45-65%. This can be challenging to achieve, and you may need to track your macronutrient intake through an app.
• Eating too much protein: On a keto diet, most of your calories should come from fat, leaving less room for protein. If protein makes up more than 35% of your diet, you may not go into ketosis as excess protein can be converted into types of sugar.
• Eating too many acceptable carbs: Foods like nuts and dairy are allowed on the keto diet but are still high in carbs. Eating too many of these can prevent you from achieving and maintaining ketosis.
• Not counting calories: Even if you are in ketosis, you need to burn more calories than you consume to lose weight. Keto-friendly foods can be high in calories, so it's important to watch your intake and ensure you're in a calorie deficit.
• Constant snacking: Snacking can increase your calorie intake and lead to weight gain. Opt for lower-calorie snacks like non-starchy vegetables or proteins if you need to snack throughout the day.
• High-stress levels and lack of sleep: Chronic stress and lack of sleep can negatively impact weight loss. Stress increases cortisol levels, which can encourage your body to store fat, especially in the belly area. Lack of sleep can also disrupt hunger-regulating hormones, increasing your appetite.

If you suspect you're not in ketosis, you can use home testing kits that check for ketones in your urine or breath. These can help confirm whether you've reached the state of ketosis and guide any necessary dietary changes.

You're eating too many carbs

One of the main reasons people don't lose weight on the keto diet is that they're eating too many carbs. The keto diet is a low-carb, high-fat diet that aims to force the body to use fat, rather than glucose, as its main source of energy. This state is called ketosis and is characterised by weight loss and improved heart health and blood sugar control.

To reach ketosis, you need to drastically reduce your carbohydrate intake. On a 2000-calorie-per-day diet, for example, carbs should be cut down to between 20 and 50 grams per day. This equates to 5-10% of your total calorie intake, which is a stark contrast to the standard dietary recommendation of 45-65%.

If you're eating too many carbs, you may not be reaching ketosis, and this can slow down your weight loss. Even if you feel you've reduced your carb intake, you may still be eating enough carbs for your body to produce energy from glucose, which can reduce the rate at which your body burns fat.

How to Reduce Carb Intake

To ensure you're reaching ketosis, you can use home testing kits that check for ketones in your urine or breath. These can help you understand whether you need to make dietary changes.

To reduce your carb intake, it's important to track your macronutrients. You can do this through apps like MyFitnessPal, which can help you understand how many servings of carbs you're allowed per day.

It's also crucial to eat unprocessed, whole foods. Even on the keto diet, it's easy to eat too many carbs if you're consuming processed foods like snack bars, keto desserts, and other packaged foods. Stick to unprocessed, whole foods like full-fat dairy products, eggs, fish, meats, poultry, and healthy fats like avocado and olive oil.

Other Considerations

While reducing carb intake is crucial, it's important to remember that this isn't the only factor affecting weight loss. Other considerations include:

• Calorie intake: Even if you're in ketosis, consuming too many calories can hinder weight loss. Keto-friendly foods like avocados, nuts, and olive oil are high in calories, so it's important to watch your portion sizes.
• Exercise: Incorporating physical activity into your routine is vital for weight loss. Exercise stimulates fat loss, builds muscle, and boosts your metabolism.
• Stress and sleep: Chronic stress and lack of sleep can negatively impact weight loss. Stress increases cortisol levels, which can encourage your body to store fat. Getting adequate sleep helps regulate your body's cycles and may reduce stress levels.
• Medical conditions: In some cases, an underlying medical condition or medication may be causing weight gain or preventing weight loss. If you're unable to lose weight despite your efforts, it's a good idea to consult a doctor to rule out any medical issues.

You're not eating nutritious food

Even if you're following the keto diet, it's important to remember that the key to healthy weight loss is to consume nutritious, whole foods. Relying on processed foods, such as snack bars, keto desserts, and other packaged foods, can hinder your weight loss efforts by adding extra calories to your diet. These foods are often nutrient-poor, meaning they're high in calories but low in vitamins, minerals, and antioxidants.

To optimise your nutrient intake while losing weight on the keto diet, stick to unprocessed, whole foods. Full-fat dairy products, eggs, fish, meat, and healthy fats like avocado and olive oil are all great choices. Be sure to add non-starchy vegetables like greens, broccoli, peppers, and mushrooms to your dishes to boost your nutrient and fibre intake.

• Avoid processed and packaged foods: These often contain added sugars, unhealthy fats, and other ingredients that can hinder weight loss.
• Increase your intake of whole foods: Focus on unprocessed, nutrient-dense foods like lean proteins, healthy fats, and plenty of non-starchy vegetables.
• Plan your meals: Prepare and cook your own meals whenever possible to have more control over the ingredients and portion sizes.
• Read labels: When buying packaged foods, read the nutrition labels to make informed choices. Look for options with minimal processing and added ingredients.
• Consult a dietitian: Consider meeting with a dietitian to get personalised advice and help with meal planning.
• Cook with healthy ingredients: When preparing meals, use healthy cooking methods like grilling, baking, or steaming, and flavour your dishes with herbs and spices instead of added sugars or unhealthy fats.

You're eating too many calories

When following a keto diet, it's crucial to understand that simply reducing carb intake is not enough to guarantee weight loss. To lose weight, you need to create a calorie deficit, which means burning more calories than you consume. This can be achieved by reducing your calorie intake, increasing physical activity, or a combination of both.

Many keto-friendly foods are high in calories, such as avocados, olive oil, full-fat dairy, and nuts. While these foods are nutritious and healthy in moderation, overconsuming them can lead to weight gain. Therefore, it's important to monitor your portion sizes and not overeat, even when it comes to healthy fats and keto-friendly snacks.

To ensure you're not eating too many calories, pay attention to your portion sizes and be mindful of your overall calorie intake. While you don't need to restrict your calorie intake drastically, it's important to make sure you're not consuming more calories than you're burning.

Additionally, consider increasing your physical activity levels. Exercise helps burn calories and stimulates fat loss. It also has numerous other health benefits, such as lowering your risk of chronic conditions like heart disease, diabetes, and depression. Creating a workout schedule that you can stick to is a great way to incorporate more physical activity into your routine.

Remember, the key to weight loss is not just about eating less, but eating properly. Make sure your meal plan is tailored to your body type and daily activity levels. While reducing carbs is essential on a keto diet, it's also crucial to monitor your overall calorie intake to ensure you're not consuming more than you need.

You're eating too much protein

Protein is a vital macronutrient with several important functions in the body, including growth, structure, recovery from injury, fluid balance, and energy production. However, when it comes to the keto diet, there is a common concern that too much protein can interfere with ketosis. So, let's explore this idea in more detail and provide some guidelines to ensure your protein intake supports your keto journey.

The Role of Protein in Keto

Protein plays a crucial role in preserving muscle mass during weight loss. Losing weight, especially too quickly, can put you at risk of muscle loss, and this is more common in older adults. By consuming adequate protein, you can maintain your muscle mass while losing fat. Additionally, protein increases satiety, making you feel fuller for longer, and boosts your metabolism, helping you burn more calories.

The idea that too much protein can kick you out of ketosis is partially true. Some individuals find that higher amounts of protein interfere with their ability to maintain ketosis. This is because protein has a moderate insulin-stimulating effect, and increased insulin levels can inhibit ketone production. Additionally, the amino acid alanine may suppress ketone production. However, this effect varies from person to person, and some people can tolerate higher protein intake without issues.

Strategies to Maintain Ketosis with Adequate Protein Intake

To ensure you're getting enough protein while staying in ketosis, you should calculate your protein needs based on your lean body mass (LBM). Your LBM is your total weight minus any fat content, and you can calculate it using a Lean Body Mass Calculator. Once you know your LBM, aim for approximately 0.7 grams of protein per kilogram of LBM per day. This will ensure your body has enough protein to support muscle maintenance and overall health while minimising any potential negative impact on ketosis.

Balancing Your Diet for Optimal Ketosis

To achieve and maintain optimal ketosis, it's crucial to focus on consuming high-quality fats as your primary energy source, moderate amounts of protein, and minimal carbohydrates. Include healthy fats such as avocados, nuts, and olive oil in your diet, as they provide essential nutrients and support ketosis. Remember that individual responses to ketosis can vary, so monitor your body's signals, such as changes in energy levels and body composition, to fine-tune your diet.

Frequently asked questions