Keto Weight Loss Resistance: Is It Possible?

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that has become a popular choice for people looking to lose weight. However, some people may find that they are not losing weight on keto despite their best efforts. There are several reasons why this may be the case, and addressing these factors can help get weight loss back on track.

One common reason for stalled weight loss on keto is not achieving ketosis, the metabolic state where the body burns fat for energy instead of carbohydrates. This can happen if an individual is consuming too many carbs or too much protein, as both can kick the body out of ketosis. Eating hidden carbs in vegetables, sauces, and dressings, as well as sugar alcohols like maltitol, can also hinder ketosis.

Another reason for weight loss resistance on keto is consuming too many calories, even if they are from keto-friendly foods. It is important to maintain a calorie deficit, as weight loss requires burning more calories than consumed. Constant snacking and overindulging in high-fat, keto-friendly foods can lead to a calorie surplus.

Lack of physical activity is another factor that can hinder weight loss on keto. Exercise stimulates the body's metabolism and burns calories, and it is essential for overall health. Stress and lack of sleep can also impact weight loss by altering hormone levels and increasing cortisol, which encourages fat storage.

Underlying medical conditions, such as hypothyroidism, PCOS, Cushing's syndrome, and certain medications, can also affect weight loss. If an individual is unable to lose weight despite adhering to a strict keto diet and exercise regimen, consulting a healthcare professional is recommended.

Eating too many carbs

To ensure you're staying within the recommended range, consider using a macronutrient tracker app, such as MyFitnessPal. These apps can help you monitor your net carbs (total carbs minus fiber and sugar alcohols) and make it easier to stay on track with your keto diet. Additionally, always check food labels for hidden sugars and choose low-carb vegetables, such as leafy greens, cucumbers, and zucchini, as the base of your meals.

It's important to remember that even keto-friendly foods like nuts, dairy, and peanut butter can contain carbohydrates. For example, a single banana has about 20 grams of net carbs, which is already close to the maximum daily allowance on keto. Therefore, it's crucial to be vigilant about your carb intake and make sure that hidden sugars in sauces, dressings, and even "low-carb" foods don't sabotage your weight loss efforts.

Eating too much protein

When you eat protein, your body will trigger the release of two energy-regulating hormones: insulin and glucagon. Insulin stimulates the uptake of sugar into cells, sugar burning, and anabolic processes like glycogen storage and protein synthesis. On the other hand, glucagon triggers glycogen breakdown, lipolysis, fat burning, and gluconeogenesis. The ratio of insulin to glucagon plays a crucial role in determining how your protein intake will affect your ketone levels. For example, if you secrete much more insulin than glucagon in response to a protein feeding, then ketone production will be reduced. Conversely, when more glucagon is released, ketone production will be stimulated.

While controlling carb intake is essential on keto, so too is monitoring protein intake. On keto, you'll consume adequate amounts of protein—never less than you need. This is one of the most challenging macros to nail down when starting keto due to all the conflicting information about it.

Protein is a building block of life and a necessary component of any diet. It's crucial for healthy brain function, skin, bone, and muscle health, building muscle mass, and recovering after workouts. These benefits promote longevity, prevent injuries, and boost your metabolism.

To find out how much protein you should be eating on keto for optimal health, calculate your keto macronutrients using a keto calculator. The amount will differ depending on the activity level per person. If you're sedentary, consume 0.8 grams of protein per pound of lean body mass at a minimum. If you're an athlete or looking to build muscle, consume 1-1.2 grams of protein per pound of body weight.

• Beef, preferably fattier cuts like steak, veal, roast, ground beef, and stews
• Poultry, including chicken breasts, quail, duck, turkey, and wild game—focus on the darker, fattier meats
• Pork, including pork loin, tenderloin, chops, ham, bacon, and ground
• Fish, including mackerel, tuna, salmon, trout, halibut, cod, catfish, and mahi-mahi
• Shellfish, including oysters, clams, crab, mussels, and lobster
• Organ meats, including heart, liver, tongue, kidney, and offal
• Eggs, including deviled, fried, scrambled, and boiled—use the whole egg
• Grass-fed, full-fat dairy, including grass-fed butter, heavy cream, cottage cheese, and cream cheese
• Vegetarian sources, like macadamia nuts, almonds, and nut butter

Eating too many calories

To lose weight, it is critical to create a calorie deficit. This can be achieved by reducing calorie consumption or expending more calories through physical activity. If you switch to a keto diet and don't watch your calorie intake, you are unlikely to lose weight. Many keto-friendly foods, including avocados, olive oil, full-fat dairy, and nuts, are high in calories. Therefore, it is important not to overindulge.

Paying attention to portion size, increasing physical activity, and snacking in moderation between meals can help create the calorie deficit needed to lose weight. Additionally, it is important to choose nourishing, well-balanced, low-carb meals. Focus on unprocessed, whole foods such as full-fat dairy products, eggs, fish, meat, and healthy fats like avocado and olive oil.

While calorie counting is not always necessary, it can be useful in helping you stay within your calorie needs. You may also benefit from calculating your calorie needs and how much you need to cut back to meet your weight loss goals.

Not exercising enough

Exercising is an important part of staying healthy and losing weight. It is also vital when trying to lose weight on a ketogenic diet.

Benefits of exercising on keto

• Fat burning and weight loss: Exercise stimulates the body's fat-burning process and helps create a calorie deficit, which is necessary for weight loss.
• Boosts overall health: Exercise lowers the risk of chronic conditions like heart disease, diabetes, depression, anxiety, and obesity.
• Improves metabolism: Building muscle through exercise boosts metabolism, increasing the number of calories burned at rest.

Best exercises on keto

• Low-intensity, steady-state activities: Jogging, biking, rowing, and yoga are examples of physical activities that may be beneficial on keto.
• High-intensity activities: The keto diet may not be well-suited for high-intensity exercises like sprinting, boxing, swimming laps, or jumping rope as carbs are the main source of energy for these activities.

Tips to get more exercise

• Create a workout schedule: Set a goal of 3-4 days a week and choose a time that fits your schedule.
• Stay motivated: Prepare a gym bag or lay out workout clothes to keep yourself on task.
• Incorporate more physical activity: Start with simple activities like taking the stairs, walking instead of driving, and standing at your desk.

Not managing stress

Stress can be a major factor in weight loss, and not managing it can hinder your progress on a keto diet. When your body is stressed, it produces a hormone called cortisol, also known as the stress hormone. Elevated levels of cortisol encourage your body to store fat, especially in the belly area. Additionally, those who are chronically stressed are often sleep-deprived, which has also been linked to weight gain.

To reduce stress, you can try mindfulness practices such as meditation or journaling. Physical exercise can also help minimise stress by inducing the release of 'feel-good' chemicals like endorphins and dopamine. Surrounding yourself with loved ones who support your goals can also help reduce stress and fast-track your weight loss efforts.

Furthermore, a high-stress lifestyle may cause you to crave comfort foods, leading to an increase in calorie intake. It may also discourage you from exercising, which is an important part of staying healthy and can stimulate your body's metabolism and burn calories.

By managing your stress levels through mindfulness, physical activity, and social support, you can improve your overall well-being and increase your chances of success on the keto diet.

Frequently asked questions