Keto Diet: Real People, Real Weight Loss Stories

The ketogenic diet, or keto, is a low-carb, high-fat diet that has gained popularity as a weight-loss strategy. While many people have experienced weight loss by following the keto diet, others have not seen any results. Here are some reasons why some people may 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 enter ketosis, one must drastically reduce carb intake, typically limiting carbohydrates to 20-50 grams per day.

- Eating too much protein: Excess protein can be converted into glucose, which the body will burn instead of fat. On keto, fat should make up about 55-60% of calorie intake, while protein should be limited to 35% or less.

- Eating too many acceptable carbs: Foods like nuts and dairy are allowed on keto but still contain carbohydrates. Consuming too many of these can prevent ketosis.

- Not counting calories: Even in ketosis, weight loss requires a calorie deficit. It's important to track calorie intake and ensure you're burning more calories than you consume.

- Constant snacking: Snacking can increase calorie intake and hinder weight loss.

- Lack of exercise: Exercise stimulates the body's metabolism and burns calories, aiding in weight loss.

- Stress and lack of sleep: Chronic stress and inadequate sleep can impact hormone levels, leading to weight gain or difficulty losing weight.

- Underlying medical conditions: Certain medical conditions or medications can affect weight loss, including hypothyroidism, PCOS, Cushing's syndrome, and depression.

Not achieving ketosis

Achieving ketosis is crucial for weight loss on the keto diet. Ketosis is a metabolic state in which the body burns fat for energy instead of glucose. To reach ketosis, carbohydrate intake must be drastically reduced, typically to 20-50 grams of carbs per day, or 5-10% of total calories.

Not Cutting Back Enough on Carbs

Even if you feel you have drastically reduced your carb intake, you may still be consuming enough carbs for your body to produce energy from glucose, reducing the rate of fat burned. It is important to accurately track your carb intake, as it is easy to underestimate how many carbs you are consuming.

Eating Too Much Protein

A common misconception is that a low-carb, high-protein diet is a keto diet. However, this type of diet is unlikely to cause ketosis because the body can break down excess proteins into amino acids and convert them into types of sugar. On a keto diet, fat should represent about 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, several types of carbohydrates are acceptable, such as nuts and dairy. However, these foods also contain carbohydrates, and eating too many of them will prevent you from achieving and maintaining ketosis.

Not Counting Calories

To lose weight, you need to burn more calories than you consume. Even if you are in ketosis, consuming too many calories can lead to weight gain. It is important to track your calorie intake and ensure you are in a calorie deficit.

Constant Snacking

Constant snacking can increase your calorie intake and lead to weight gain. This is true even if you are snacking on keto-friendly foods, as many of these are high in calories.

Lack of Exercise

Exercise is an important part of staying healthy and can help stimulate the body's metabolism and burn calories. It may be especially important on a keto diet to counteract the high-calorie content of the foods consumed.

Stress and Lack of Sleep

Research shows that chronic stress and lack of sleep can negatively impact weight loss. When the body is stressed, it produces excess cortisol, commonly known as the stress hormone, which can encourage the body to store fat. Additionally, those who are chronically stressed are often sleep-deprived, which has also been linked to weight gain and increased appetite.

Eating too many carbs

One of the main reasons people don't lose weight on the keto diet is that they're consuming too many carbs. The whole premise of the keto diet is that by depriving the body of glucose, it starts to burn fat for energy instead. This metabolic state is called ketosis, and it's crucial for losing weight on keto. To reach ketosis, you need to drastically reduce your carb intake, as only 5% to 10% of your total calories should come from carbs. That's a far cry from the standard dietary recommendation of 45% to 65% of calories from carbs.

It's normal to find it a little challenging to cut out carbs when you're first adjusting to the keto diet. However, to reach and maintain ketosis, it's essential to decrease your carb intake to the recommended range. This usually means limiting your daily carb intake to 15 to 30 grams of net carbs or a maximum of 50 grams of total carbs. Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbohydrates.

If you're having trouble sticking to the recommended carb intake, consider tracking your macronutrients through an app like MyFitnessPal. This can help you understand how many servings of carbs you're allowed per day based on your calorie needs. Additionally, eliminating processed foods and focusing on whole, nutritious, low-carb foods can make it easier to stay within the recommended carb range.

It's worth noting that everyone's body is different, and some people can get away with eating more carbs and still stay in ketosis. Generally, very active individuals who exercise four to five times a week are more likely to be able to consume more carbs without disrupting ketosis. On the other hand, if you lead a sedentary lifestyle and are overweight, it's best to keep your carb intake on the lower end to ensure you achieve ketosis.

In conclusion, while it can be challenging to reduce your carb intake significantly, it's crucial to do so if you want to lose weight on the keto diet. By tracking your macronutrients and choosing whole, nutritious foods, you can stay within the recommended carb range and increase your chances of reaching and maintaining ketosis for effective weight loss.

Consuming too many calories

While it is harder to overeat on a keto diet due to the filling effects of fat and protein, it is still possible to consume too many calories, which can hinder weight loss. This is because, to lose weight, it is critical to create a calorie deficit, which can be achieved by reducing calorie intake or increasing physical activity.

Calorie Intake on Keto

Many keto-friendly foods, including avocados, olive oil, full-fat dairy, and nuts, are high in calories. Therefore, it is important to monitor portion sizes and not overindulge in these foods. Snacking on high-calorie foods throughout the day can also lead to consuming too many calories.

Calorie Expenditure on Keto

Increasing physical activity can help create the calorie deficit needed for weight loss. Even small increases in daily physical activity, such as taking the stairs instead of the elevator, can make a difference.

Calorie Counting on Keto

Calorie counting can be a useful tool to ensure you are not consuming too many calories. However, it is not necessary to count calories indefinitely, as this can be stressful and time-consuming. Instead, it can be helpful to count calories for a short period, such as 2-3 weeks, to get a better understanding of your calorie intake and make any necessary adjustments.

Weight Loss Plateau

If you feel like you have hit a weight loss plateau, consuming too many calories may be the reason. In this case, tracking your calorie intake and making adjustments can help get you back on track.

Other Factors Affecting Weight Loss on Keto

In addition to consuming too many calories, other factors that may hinder weight loss on a keto diet include eating too many carbs, not eating nutritious whole foods, underlying medical issues, stress, lack of sleep, and lack of physical activity.

Not exercising enough

Exercising enough is crucial to losing weight on the keto diet. The keto diet is a low-carb, high-fat, moderate-protein diet that can lead to weight loss and improve health. However, it must be implemented correctly to be effective. Here are some tips to ensure you're getting enough exercise while on the keto diet:

Incorporate More Physical Activity

In addition to stimulating fat loss, adopting an exercise routine offers numerous health benefits. Exercise lowers your risk of chronic conditions like heart disease, diabetes, depression, anxiety, and obesity. It helps to burn calories and build muscle, which can boost your metabolism by increasing the number of calories burned at rest. Aim for at least three to four days of exercise per week, and try to incorporate a mix of low-intensity and high-intensity workouts.

Choose the Right Type of Exercise

Not all exercises are created equal when it comes to the keto diet. Since the keto diet restricts carbohydrates, which are the body's main source of energy, high-intensity exercises that rely on short bursts of energy may be more challenging. Low-intensity, steady-state exercises, such as jogging, cycling, yoga, or swimming, tend to be less affected by the keto diet and may be better suited for this type of diet.

Create a Workout Schedule

To stay motivated and consistent, create a workout schedule and stick to it. Choose a time that works best for you, and set a goal of exercising three to four days a week. Lay out your exercise clothes the night before, or keep a gym bag in your car, to make it easier to stick to your routine.

Combine Keto with Intermittent Fasting

Intermittent fasting can be a powerful tool when combined with the keto diet. By restricting your eating window, you can help create a calorie deficit, which is essential for weight loss. It can also make it easier to stick to a keto diet, as you'll be less likely to snack on high-calorie foods outside of your eating window.

Focus on Consistency

Consistency is key when it comes to the keto diet and weight loss. Treat the keto diet as a lifestyle change rather than just a diet. Stick to keto-friendly foods, including healthy fats, veggies, and quality meats, and give your body time to adapt to this new way of eating. It may take a few weeks for your body to enter ketosis and start burning fat efficiently.

Underlying medical conditions

In some cases, an underlying medical condition can cause weight gain or prevent weight loss. Alternatively, a medication that a person takes for the underlying condition may be causing 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. The doctor may carry out tests to determine what is preventing weight loss. Treating the underlying condition may resolve the issue.

Frequently asked questions