Keto Diet Not Working? Here's Why

why am i not loosing weight on keto diet

The ketogenic, or keto, diet is a low-carb way of eating that has been adopted by many looking to lose weight and improve health. However, there are several reasons why someone may not be losing weight on a keto diet. These include not reaching ketosis, eating too many calories, poor diet quality, hormonal imbalance, lack of exercise, stress, and insufficient sleep.

Characteristics	Values
Eating too many carbs	The keto diet requires a drastic reduction in carb intake to reach the state of ketosis.
Eating too many calories	Eating too many calories, even from keto-friendly foods, can prevent weight loss.
Poor diet quality	A diet high in processed, non-nutritious foods can slow weight loss due to a lack of essential vitamins and minerals.
Hormonal imbalance	Underlying hormonal disorders such as PCOS, diabetes, and hypothyroidism can make weight loss more difficult.
Lack of other lifestyle changes	Alcohol consumption, insufficient sleep, unmanaged stress, and physical inactivity can hinder weight loss.
Not achieving ketosis	Even a small amount of extra carbs can prevent the body from entering ketosis, hindering weight loss.
Eating too much protein	Excess protein can be converted into sugar, disrupting ketosis and weight loss.
Eating too many acceptable carbs	Some acceptable carbs, such as nuts and dairy, contain carbohydrates and can prevent ketosis if consumed in large amounts.
Not counting calories	To lose weight, it is important to burn more calories than consumed. Calorie tracking can help ensure a calorie deficit.
Constant snacking	Continual snacking can increase calorie intake, leading to weight gain.
Lack of exercise	Exercise stimulates the body's metabolism and burns calories, aiding in weight loss.
Stress	Chronic stress alters hormone levels, increasing hunger and cravings for unhealthy foods.
Sleep deprivation	Lack of sleep is linked to weight gain, increased hunger, and reduced motivation for healthy habits.
Underlying medical conditions	Certain medical conditions and medications can contribute to weight gain or prevent weight loss.

You're eating too many carbs

The keto diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis, where it burns fat for energy instead of glucose. However, if you're eating too many carbs, you may not be achieving ketosis, which is crucial for weight loss on the keto diet.

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

Carbs can be sneaky and are often hidden in vegetables, sauces, and dressings. Therefore, it's essential to track your carb intake using a macronutrient tracker or app to ensure you're staying within the recommended range.

Even a small amount of extra carbs, such as a tortilla chip or a snack, can cause you to exceed your carb allowance for the day and prevent you from entering ketosis. This is why meticulous tracking of your carb intake is critical to the success of the keto diet.

If you're eating too many carbs, you may not be giving your body the chance to enter ketosis and burn fat efficiently. By reducing your carb intake and being mindful of hidden carbs, you can increase your chances of achieving the weight loss goals that the keto diet promises.

Remember, the keto diet is a significant departure from the standard diet, and it requires a careful approach to be effective. By understanding the importance of carb reduction and utilising the tools available to track your intake, you can maximise your chances of success on the keto diet.

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You're eating too many calories

Even if you're on a keto diet, it's still possible to eat too many calories. If you're not in a calorie deficit, you won't lose weight.

Fat has 9 calories per gram, while carbs and protein only have 4 calories per gram. So, if you're eating a lot of fat, it's easy to eat too much. For example, half a cup of almonds contains more than 400 calories.

To lose weight, you need to eat fewer calories than you burn. You can track your calorie intake using fitness apps or online nutrition calculators.

If you're eating too many calories, try reducing your portion sizes, increasing your physical activity, or snacking in moderation.

Portion Sizes

It's easy to eat large portions of keto-friendly foods, especially if you're used to eating a lot of fat. Try paying attention to portion sizes to make sure you're not overeating.

Physical Activity

Increasing your physical activity can help you burn more calories. This can be through formal exercise, like weightlifting or interval training, or simply by being more active in your daily life, such as by taking walks.

Snacking

If you're snacking throughout the day, you may be consuming more calories than you realise. Try to limit yourself to one snack a day, and make sure it's a healthy, low-calorie option like non-starchy vegetables.

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You're not eating nutritious foods

The keto diet is notoriously low in fibre, a nutrient that is crucial for proper digestion and the absorption of nutrients. The diet also restricts many nutritious foods, including fruits, legumes, most dairy, starchy vegetables, and whole grains. As a result, people on the keto diet are often at risk of deficiencies in essential nutrients, such as B vitamins, vitamin D, calcium, selenium, magnesium, and vitamin C.

To ensure you're getting the nutrients you need while on the keto diet, it's important to focus on eating nutritious, whole foods. Processed foods, such as snack bars, keto desserts, and other packaged foods, can derail your weight loss efforts by providing extra calories. Instead, opt for unprocessed, whole foods such as:

Full-fat dairy products
Eggs
Fish
Pastured meats
Poultry
Healthy fats like avocado and olive oil
Non-starchy vegetables like greens, broccoli, peppers, and mushrooms

In addition, due to the elimination of fruits and whole grains from the keto diet, it is important to make sure you are getting enough fibre. Aim for at least 25 grams of fibre per day from sources such as nuts, seeds, and avocados.

It's also a good idea to work with a registered dietitian or nutritionist to ensure you're getting all the essential nutrients you need while following the keto diet.

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You're stressed and not sleeping enough

Stress and a lack of sleep can negatively impact your weight loss journey, even if you're on a keto diet. When your body is stressed, it produces a hormone called cortisol, which is also known as the stress hormone. Elevated levels of cortisol encourage your body to store fat, especially in the belly area.

Chronic stress often leads to sleep deprivation, which has also been linked to weight gain. Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones, such as leptin and ghrelin, causing an increased appetite. The combination of these factors may lead to weight gain or slow down your weight loss progress.

If you're feeling stressed, there are several techniques you can try to help reduce stress levels and improve your sleep:

Meditation or yoga
Reducing screen time and spending less time on electronic devices
Relaxation techniques such as reading, listening to music, stretching, or taking a shower
Practicing good sleep hygiene by maintaining a consistent sleep schedule, creating a relaxing bedroom environment, and avoiding caffeine and alcohol close to bedtime
Regular physical activity, which can help reduce stress and improve sleep quality
Relaxation techniques such as muscle relaxation exercises

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You're not exercising enough

While the keto diet can be effective for weight loss, it's important to remember that diet is not the only factor that contributes to weight loss. Exercise plays a crucial role in any weight loss journey, and if you're not seeing the results you want on the keto diet, it might be because you're not exercising enough.

Exercise is essential for burning calories and promoting weight loss. When you exercise, your body burns calories through physical activity, which can help you create a calorie deficit