Keto Os: Weight Loss Friend Or Foe?

The ketogenic diet is a low-carb, high-fat eating plan that has gained popularity for its weight-loss and health-improving benefits. However, despite its effectiveness, some people may find they are not losing weight on keto due to various reasons.

One of the main reasons could be that they have not achieved ketosis, the metabolic state where the body burns fat for energy instead of glucose. This could be due to consuming too many carbs or not cutting back enough. Home testing kits or breath analysers can help monitor ketosis.

Other reasons for lack of weight loss on keto include:

- Eating too many calories, even if they are from keto-friendly foods like nuts, cheese, butter, etc.

- Poor diet quality with too much processed food and not enough nutritious, whole foods like vegetables, fruits, lean protein, and healthy fats.

- Hormonal imbalances or underlying medical conditions like PCOS, diabetes, or hypothyroidism.

- Lack of exercise, sleep, and stress management, which can affect hormones and slow metabolism.

- Consuming too much protein, which can be converted to glucose and hinder ketosis.

- Snacking too much, especially on high-calorie keto snacks.

- Drinking too much alcohol, which is high in calories.

You're eating too many calories

Even if you're following the keto diet to a tee, you might not lose as much weight as expected if you're consuming too many calories.

Calorie Deficit

When trying to lose weight, it's critical to create a calorie deficit. This can be achieved by reducing your calorie consumption or expending more calories through physical activity.

High-Calorie Foods

Many keto-friendly foods are high in calories, such as avocados, olive oil, full-fat dairy, and nuts. It's important not to overindulge in these foods, as it's possible to consume too many calories on a ketogenic diet by eating large portions or snacking on high-calorie foods throughout the day.

Portion Control

Paying attention to portion size and snacking in moderation between meals can help create the calorie deficit needed for weight loss. While keto meals are often satiating due to the filling effects of fat and protein, it's still possible to consume more calories than your body requires, hindering weight loss efforts.

Calorie Tracking

While not always necessary, calorie tracking can be a useful tool to help you stay within your calorie needs. Calculating your calorie needs and determining how much you need to cut back can also be beneficial in creating the necessary calorie deficit to lose weight.

Physical Activity

In addition to reducing calorie intake, increasing physical activity can contribute to a calorie deficit. Incorporating more movement into your daily routine, such as taking the stairs, walking instead of driving, or standing at your desk, can help burn more calories and boost weight loss efforts.

Snacking

If you find yourself snacking frequently, it's easier to exceed your daily calorie goal. Opting for lower-calorie keto-friendly snacks, such as cucumbers, celery sticks, or hard-boiled eggs, can help you stay within your calorie budget while still enjoying snacks throughout the day.

Alcohol Consumption

Alcoholic beverages can also contribute to excess calorie intake. Certain types of alcohol, such as hard liquor, dry wines, and light beer, are permitted on the keto diet because they are low in carbs. However, regular consumption can add up in calorie count. For example, a daily glass of wine can amount to 840 calories per week. If weight loss is your goal, consider limiting alcohol intake or abstaining completely until you see progress.

You're not eating enough calories

The keto diet is a low-carb, high-fat, and moderate-protein diet. It's designed to put your body in a state of ketosis, where it burns fat for energy instead of glucose. While keto can be an effective way to lose weight, it's important to implement it correctly. One common issue is not eating enough calories, which can hinder weight loss.

Calorie Deficit

When trying to lose weight, creating a calorie deficit is crucial. This means consuming fewer calories than you burn through physical activity and resting metabolic rate. However, if you don't eat enough calories, your body may go into starvation mode, slowing down your metabolism and making weight loss more difficult.

Ketogenic Diet Requirements

On the keto diet, 70-80% of your daily calories should come from fats, 5-10% from carbohydrates, and 10-20% from protein. This means that the bulk of your calories should come from healthy fats. If you're not getting enough fat, you may not be meeting your calorie needs, leading to a lack of energy and a slower metabolism.

Healthy Fats

Healthy fats, such as polyunsaturated and monounsaturated fats, offer multiple benefits. They help lower your low-density lipoprotein (LDL) level, which is the "bad" cholesterol, and promote cell development and maintenance. Good sources of healthy fats include avocado, olive oil, nuts, seeds, fatty fish like tuna and salmon, full-fat Greek yogurt, cheese, butter, and whole eggs.

Increasing Fat Intake

To ensure you're getting enough fat on the keto diet, focus on incorporating more healthy fat sources into your meals. Use high-fat toppings like nuts, seeds, cheese, avocado, and cured meats. Cook with fats like olive oil, butter, or peanut oil, and don't be afraid to use full-fat dairy products. Snack on high-fat, low-carb options like nuts, meats, cheeses, and hard-boiled eggs.

Not eating enough calories on the keto diet can hinder your weight loss efforts. By increasing your intake of healthy fats and ensuring you're meeting your calorie needs, you can maximize your chances of success on the keto diet. Remember to track your calorie and macronutrient intake to ensure you're on the right path.

You're not getting enough physical activity

Regular physical activity is not only essential for weight loss but also for overall health. Physical exercise increases the number of calories you burn not only during your workout sessions but also at rest. This is because it boosts muscle mass, which in turn boosts your Basal metabolic Rate (BMR), the number of calories you burn at rest.

You don’t have to dedicate large chunks of your day to the gym to increase your physical activity level. Start with more physically demanding activities such as taking the stairs, walking instead of driving, and standing at your desk.

If you have the time, scheduled exercise is also very effective in aiding weight loss. Choose a physical activity you enjoy such as Yoga, Pilates, dancing, cycling, and Zumba to maximize your chances of success.

Other reasons why you're not losing weight on keto

• Eating the wrong macros for keto
• Not achieving ketosis
• Eating too much carbs
• Consuming too many calories
• Eating too much protein
• Constantly snacking
• Consuming too much alcohol
• Stress
• Not getting enough sleep
• Underlying medical condition affecting weight loss

You're stressed out and not getting adequate sleep

Stress and sleep deprivation can have a significant impact on weight loss. When the body is stressed, it releases a hormone called cortisol, also known as the stress hormone. Cortisol signals the body to conserve energy and can lead to increased fat storage, especially in the belly area. Additionally, chronic stress is often accompanied by sleep deprivation, which has also been linked to weight gain.

During times of stress, people often turn to food for psychological satisfaction and comfort. The body craves sugary and high-fat foods that provide an immediate boost in energy and pleasure. This can lead to weight gain if balanced meals are consistently replaced with unhealthy options.

Stress can also disrupt eating patterns, making it more challenging to maintain a consistent and healthy diet. Skipping meals can lead to cravings and overeating later in the day, contributing to weight gain.

Furthermore, sleep deprivation can cause physical tiredness, leading to poor food choices and a lack of motivation to exercise. The tendency to opt for convenient, high-fat, and carbohydrate-rich meals or sugary and caffeinated beverages increases. Sleep deprivation can also negatively impact metabolism and disrupt the body's ability to process insulin, leading to insulin resistance and increased fat storage.

To address these issues, it is essential to focus on stress reduction and improving sleep quality. Techniques such as meditation or yoga and spending less time on electronic devices can help lower stress levels and improve sleep. Additionally, maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and avoiding heavy meals and caffeine close to bedtime can promote better sleep and support weight loss efforts.

You're eating too many carbs

One of the main reasons people don't lose weight on the ketogenic diet is that they're consuming too many carbs. To reach the state of ketosis, a metabolic state in which your body burns fat for energy instead of glucose, you must drastically reduce your carbohydrate intake. This means that only around 5% to 10% of your total calories should come from carbs. In contrast, the standard dietary recommendation is that 45%–65% of calories come from carbs.

To help reach your intake goals, consider tracking your macronutrients through an app like MyFitnessPal. This can help you learn how many servings of carbs you're allowed per day based on your calorie needs. Remember, even lower-carb foods can add up quickly, so it's crucial to be vigilant about your carb intake and always check labels for hidden sugars. For example, a single banana has about 20 grams of net carbs, which is 40% of the maximum daily allowance on keto, while a carrot has about 5 grams of net carbs, and a serving of peanut butter has 5.5 grams.

In addition, be cautious of "keto-friendly" or "low-carb" processed foods, as these may still contain hidden carbs that can hinder your weight loss efforts. Instead, stick to unprocessed, whole foods like full-fat dairy products, eggs, fish, meat, and healthy fats like avocado and olive oil.

By reducing your carb intake and choosing nutritious, low-carb options, you'll be well on your way to reaching and maintaining ketosis, which is key to losing weight on the keto diet.

Frequently asked questions