Keto Weight Loss: Why Aren't The Pounds Dropping?

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that has been proven to be one of the most effective ways to lose weight. However, there are cases when people don't see any results on the scale despite their efforts. Here are some reasons why you might not be losing weight on keto:

- Not achieving ketosis: Ketosis is a metabolic state where the body uses fat instead of carbs for energy. To reach ketosis, you need to drastically reduce carb intake and increase fat consumption.

- Eating too many carbs: On keto, carbs should only make up 5-10% of your daily calories. Even low-carb foods can add up, and hidden sugars in sauces or dressings can also contribute to your carb intake.

- Consuming too many calories: To lose weight, you need to burn more calories than you consume. It's possible to overeat on keto-friendly high-fat foods, leading to a calorie surplus.

- Eating too much protein: Keto is not a high-protein diet. Excess protein can be converted into glucose, which delays or prevents ketosis as the body burns this glucose instead of fat.

- Constant snacking: Snacking, even on keto-friendly snacks, can hinder weight loss by increasing calorie intake and delaying ketosis.

- Consuming too much alcohol: Alcoholic drinks contain calories and can contribute to weight gain or prevent weight loss, especially if consumed regularly.

- Stress and lack of sleep: Stress and inadequate sleep can increase cortisol levels, which has been shown to hinder weight loss and encourage fat storage.

- Not getting enough physical activity: Regular exercise is essential for weight loss and overall health. It increases the number of calories burned and boosts muscle mass, which in turn boosts your basal metabolic rate.

- Underlying medical conditions: Certain medical conditions, such as hypothyroidism, PCOS, Cushing's Syndrome, and metabolic syndrome, can affect weight loss. Additionally, certain medications can hinder weight loss progress.

- Not tracking macros and calories: Eating the wrong macros or consuming too many calories can prevent weight loss. It's important to calculate your macros correctly and track your calorie intake to ensure you're within your desired ranges.

Not achieving ketosis

One of the main reasons people don't lose weight on the keto diet is that they're not achieving 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.

On the keto diet, carbohydrates should only represent 5-10% of your total calorie intake. This usually means cutting down to between 20 and 50 grams of carbs per day on a 2000-calorie diet.

It can be challenging to reduce carb intake to this level, and you may feel as though you have already drastically reduced your carb intake. However, you may still be consuming enough carbs for your body to produce energy from glucose, which can slow down the rate at which your body burns fat.

How to know if you're in ketosis

To find out if you're in ketosis, you can use home testing kits that check for ketones in your urine or breath. A positive result indicates that your body is in ketosis.

Achieving ketosis

If you're not in ketosis, you can make dietary changes to reduce your carb intake further. This may involve cutting down on acceptable carbs like nuts and dairy, as these foods contain carbohydrates despite being typically high-fat and nutrient-dense.

Sugar alcohols, such as maltitol, can also affect your blood sugar levels and prevent you from entering ketosis, so it's important to be mindful of your consumption of these sweeteners.

Eating too many carbs

On a keto diet, carbs should be limited to around 30-50 grams per day, which is a significant reduction from the standard dietary recommendation of 45-65% of calories coming from carbs. This restriction is necessary to shift the body into fat-burning mode.

However, some people may find it challenging to cut out carbs completely. Even if you feel like you have 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 burning.

To ensure you are in ketosis, you can use home testing kits that check for ketones in the urine or breath. These can help you confirm that you are in the fat-burning state and make any necessary dietary adjustments.

It's important to note that not all carbs are created equal. Some acceptable carbs on the keto diet include nuts and dairy, which are high-fat and nutrient-dense foods. However, they still contain carbohydrates, and overeating these can prevent you from achieving and maintaining ketosis.

Sugar alcohols, such as maltitol, are often used as sweeteners on the keto diet because they provide sweetness without increasing net carbs. However, not all sugar alcohols are alike, and some may still affect your blood sugar levels. Therefore, it's crucial to be mindful of your consumption even when using keto-friendly sweeteners.

To calculate your net carbs, subtract the amount of fiber and half of the sugar alcohol content from the total number of carbs. These quantities are usually available on food labels.

Overall, if you are not losing weight on the keto diet, it's essential to evaluate your carb intake and make sure you are staying within the recommended range of 30-50 grams per day. This may require tracking your macronutrients and being mindful of your food choices to ensure you are not consuming too many carbs.

Consuming too many calories

One way you might lose sight of your calorie intake is by overindulging in high-fat keto-friendly foods such as mayonnaise. Calorie tracking 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.

To lose weight, you should eat at a healthy calorie deficit. This can be achieved by either reducing the number of calories that you consume or by expending more calories through increased physical activity.

Most people feel more satisfied after eating ketogenic meals and snacks due to the filling effects of fat and protein. However, it is entirely possible to consume too many calories on a ketogenic diet by eating portions that are too large or by snacking on high-calorie foods throughout the day.

Paying attention to portion size, increasing physical activity and snacking in moderation between meals can help create the calorie deficit needed to lose weight.

Eating too much protein

The body can convert excess amino acids from protein into glucose through a process called gluconeogenesis. This happens because the body prefers to use carbohydrates as its primary energy source and will do whatever it can to get enough glucose. As a result, eating too much protein can sabotage your weight loss efforts and prevent you from reaching ketosis, even if you're not consuming excess carbohydrates.

On a keto diet, it's recommended that you get about 20% of your daily calories from protein. For a 2,000-calorie diet, this translates to about 75 grams of protein. However, the ideal protein intake can vary depending on factors such as age, gender, weight, and activity level.

To ensure you're getting the right amount of protein, it's important to calculate your macros and track your macronutrient intake through apps or food journals. This will help you stay within the recommended ranges for carbs, protein, and fat, which are essential for achieving and maintaining ketosis and promoting weight loss on a keto diet.

Constantly snacking

• Choose the Right Snacks: Opt for snacks that are high in healthy fats and moderate in protein, such as nuts, hard-boiled eggs, avocados, and cheese. These foods will keep you fuller for longer.
• Plan Your Snacks: Prepare a keto snack plan for the week and stock up on low-carb, high-fat foods. This will help you make healthier choices when hunger strikes.
• Balance Your Macros: Ensure your snacks align with the recommended keto macros. Keep your net carb intake between 15 to 30 grams per day, or 5% to 10% of your total calories.
• Limit Snack Frequency: Try to limit yourself to one snack per day. This will help you stay within your caloric goals and avoid weight gain.
• Include Vegetables: Add non-starchy vegetables to your snacks, such as celery sticks, cherry tomatoes, or cucumbers. They provide fiber, which aids digestion and keeps you feeling full.
• Be Mindful of Portion Sizes: Even keto-friendly snacks can contribute to weight gain if consumed in large portions. Practice portion control to maintain a calorie deficit.
• Track Your Intake: Use a food journal or a macro-counting app to track your snacks and overall calorie intake. This will help you stay accountable and make adjustments as needed.
• Manage Your Hunger: Drink plenty of water and include fiber-rich foods in your diet to help manage hunger and reduce the urge to constantly snack.
• Prepare Keto-Friendly Treats: Instead of reaching for processed keto snacks, try making your own keto-friendly treats, such as chocolate peanut butter fat bombs or avocado-based desserts.
• Consider Intermittent Fasting: If constant snacking is a challenge, consider incorporating intermittent fasting into your keto diet. This involves fasting for a certain number of hours each day, which can help regulate your eating schedule and reduce snacking.

Frequently asked questions