Keto Not Working? Try These Simple Strategies

The ketogenic diet is a popular choice for people looking to lose weight. However, it's not unusual for people to find that they are not losing weight on keto. If you're in this situation, there are several things you can try. First, make sure you are in ketosis by tracking your carb intake and testing your ketone levels. You may need to cut back on carbs and protein, and increase your consumption of healthy fats. Also, make sure you're not eating too much or too little overall, and that you're getting enough sleep and managing your stress levels. Finally, consider trying intermittent fasting or switching up your workout routine.

You're not in ketosis

If you're not in ketosis, there are several reasons why this might be the case.

Firstly, you may be consuming too many carbohydrates. Carbohydrates should represent only 5-10% of your calorie intake on the ketogenic diet, which equates to between 20 and 50 grams of net carbs per day for those consuming 2000 calories. If you are consuming more than this, you may be kicked out of ketosis.

Secondly, you may be consuming hidden carbohydrates. Many restaurant dishes are marinated in sugar or flour, and some foods that sound keto-friendly, like beef jerky or sausages, may be mixed or marinated with carbohydrates. Sugar alcohols and soluble fibres found in keto treats may also be affecting you more than you think.

Thirdly, your method of testing for ketosis may be inaccurate. Urine test strips are commonly used, but they can give false negatives once you become keto-adapted. A blood ketone meter is a more accurate way to test for ketosis, but it is more expensive.

If you are consuming too many calories, this may also be preventing you from reaching ketosis. To lose weight, you need to burn more calories than you consume, so it is important to keep track of your calorie intake.

Finally, you may be consuming too much protein. On the keto diet, you should be getting most of your calories from fat, which should represent about 55-60% of your calorie intake. If protein makes up more than 35% of your diet, you may not go into ketosis.

You're eating too much

If you're eating too much on the keto diet, you may not be able to lose weight. Here are some tips to help you eat less:

• Monitor your calorie intake: Keep track of the calories you consume and be mindful of portion sizes. You can use apps like MyFitnessPal to track your calorie and macronutrient intake.
• Reassess your calorie needs: As you lose weight, your calorie needs may change. Make sure to reassess your calorie intake every 10 to 15 pounds lost to prevent a weight loss plateau.
• Focus on nutrient-dense foods: Eat nutrient-dense, whole foods such as full-fat dairy, eggs, fish, meat, poultry, and healthy fats like avocado and olive oil. These foods will make you feel more satisfied and help you avoid overeating.
• Choose low-calorie snacks: Opt for lower-calorie snack options, such as non-starchy vegetables or proteins, to keep your calorie intake in check.
• Be mindful of high-calorie keto foods: Many keto-friendly foods, such as avocados, olive oil, nuts, and full-fat dairy, are high in calories. While these foods are healthy, it's important not to overdo it.
• Practice portion control: Pay attention to your portion sizes and avoid eating oversized meals or snacks.
• Increase physical activity: Engaging in regular physical activity can help you burn more calories and create a calorie deficit, which is essential for weight loss. Aim for at least 150 minutes of moderate to vigorous exercise per week.
• Consider intermittent fasting: Intermittent fasting can help boost weight loss by increasing your metabolism and reducing your overall calorie intake. Try the 16/8 method, which involves eating only during an 8-hour window each day.
• Switch up your workout routine: Try different types of exercises, such as running, cycling, swimming, or strength training, to keep your body guessing and boost weight loss.

You're not eating enough

If you're not eating enough calories, your body might go into starvation mode. Your metabolic rate drops to protect your organs and normal bodily functions, and your body slows down because it's not getting enough energy.

To avoid this, you should be consuming enough calories from fat. Remember, on the keto diet, your main fuel source is fat. Most Americans grew up learning that fat, especially saturated fat, was bad for health. If you're still holding on to this belief, you might struggle to eat enough calories from fat each day.

You can use an app like MyFitnessPal to track your calories and get a good sense of how many you need and how much you're eating each day.

Your body needs the right amount of high-quality food in the right proportions to stay at a healthy weight. Focus on hitting your macronutrient goals: high fat, moderate protein, and low carb. Eat nutrient-dense whole foods—not just bacon and butter.

You can also use a food calculator to estimate how many calories your body needs to lose one pound per week. Stick within that range. Reach your macro goals by eating high-quality keto fats like MCT oil and avocados. You can also enjoy grass-fed butter and ghee, grass-fed meats, and eggs from pasture-raised chickens.

You're eating too many carbs

If you're eating too many carbs, you're not going to be able to reach and maintain ketosis, which is crucial for losing weight on the keto diet. Ketosis is a metabolic state in which your body burns fat for energy instead of glucose.

To reach ketosis, you need to drastically reduce your carbohydrate intake. On the keto diet, carbs should make up only around 5% to 10% of your total calories, which equates to around 20 to 50 grams of carbs per day. This is a stark contrast to the standard dietary recommendation that 45% to 65% of calories come from carbs.

It can be challenging to cut out carbs, especially when first adjusting to the keto diet. However, to reach and maintain ketosis, it is crucial to decrease carb intake to the recommended range. Here are some tips to help you reduce your carb consumption:

• Use a tracking app: Consider using an app like MyFitnessPal to track your macronutrients and monitor your carb intake. This can help you stay within the recommended range and make you more aware of the carb content in different foods.
• Look for hidden carbs: Be mindful that carbs can be hidden in processed meats, condiments, seasonings, and starchy vegetables. Even a few extra grams of carbs here and there can add up quickly and prevent you from entering ketosis.
• Fill up on low-carb vegetables: Make sure your plate is filled with low-carb veggies like leafy greens, cucumbers, asparagus, and zucchini. These are filling and nutritious while being low in carbs.
• Be mindful of higher-carb veggies: While some vegetables are low in carbs, others like broccoli, Brussels sprouts, cabbage, and cauliflower can be higher in carb content. Enjoy these in moderation and be sure to account for their carb content.
• Reserve fruit for dessert: Keto-friendly fruits like berries are nutritious but can be higher in carbs. Reserve these for the occasional dessert or snack, and always be mindful of portion sizes.
• Focus on high-fat proteins: Pair your meals with high-fat proteins such as eggs, grass-fed burgers, or wild-caught salmon. These can help you feel fuller and more satisfied while keeping your carb intake in check.
• Double-check carb counts on processed foods: Processed and packaged foods can sometimes contain hidden carbs. Always check the nutrition labels and choose keto-friendly options when possible.

Remember, reaching and maintaining ketosis is crucial for weight loss on the keto diet. By following the tips above and reducing your carb intake, you can increase your chances of success and ensure your body is burning fat for energy.

You're eating too much protein

If you're eating too much protein on a keto diet, you may not be able to enter ketosis, which is the desired metabolic state that causes your body to burn fat for fuel. This is because your body can break down excess proteins into amino acids and convert them into sugar.

To achieve weight loss on keto, you should eat moderate amounts of complete proteins. Meat, fish, and eggs are all complete protein sources. Nuts and vegetables are also packed with protein but are incomplete. However, you still get other benefits from incomplete proteins, so it's not necessary to stress about how much complete or incomplete protein you're eating.

If you're eating a diverse array of protein-rich foods, you're likely getting enough of the amino acids your body needs. Calculate your protein needs carefully, as too much protein can kick you out of ketosis, and too little can cause muscle loss.

• Focus on hitting your macronutrient goals: high fat, moderate protein, and low carb.
• Eat nutrient-dense whole foods, not just bacon and butter.
• Use a food calculator to estimate how many calories your body needs to lose one pound per week and stick within that range.
• Reach your macro goals by eating high-quality keto fats like MCT oil, avocados, grass-fed butter, ghee, grass-fed meats, and eggs from pasture-raised chickens.
• Calculate your ideal protein intake to ensure you're getting enough, but not too much.

Frequently asked questions