Keto And Exercise: Why No Weight Loss?

The ketogenic diet is a low-carb, high-fat, and moderate protein diet that has been adopted by many looking to lose weight and improve their health. However, there are several reasons why some people may not be losing weight despite following the keto diet and exercising regularly. Here are some possible reasons and solutions to help you get back on track with your weight loss journey:

- Not achieving ketosis: Ketosis is a metabolic state where the body burns fat instead of carbohydrates for energy. To achieve ketosis, it is crucial to drastically reduce carb intake, typically to 20-50 grams of carbs per day. Home testing kits or breath analyzers can help ensure you are in ketosis.

- Eating too many carbs: On the keto diet, 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. Tracking your macros using an app can help keep your carb intake in check.

- Consuming too many calories: While the keto diet aids weight loss, maintaining a calorie deficit is still necessary. Overeating keto-friendly high-fat foods can lead to weight gain. Calorie tracking can help ensure you stay within your calorie needs.

- Eating too much protein: Keto is not a high-protein diet. Excess protein can be converted into glucose, delaying or preventing ketosis as the body burns this glucose instead of fat. Ensure you get enough protein but not in excess.

- Constant snacking: Snacking, even on keto-friendly sweets, can hinder weight loss by delaying ketosis or increasing calorie intake. Opt for lower-calorie keto-friendly snacks like cucumbers, celery sticks, and eggs.

- Consuming too much alcohol: Alcoholic drinks, even low-carb options, can add up in calorie count and prevent weight loss. Consider limiting alcohol intake or abstaining until you see progress.

- Stress and lack of sleep: Stress increases cortisol levels, which can hinder weight loss and increase fat storage. Lack of sleep can also stimulate cortisol production and increase the production of the hunger hormone ghrelin. Managing stress through self-care techniques and improving sleep patterns can help address these issues.

- Not getting enough physical activity: Regular physical activity is essential for weight loss and overall health. Incorporating more movement into your daily routine, such as taking the stairs or walking instead of driving, can increase your calorie burn and boost muscle mass, leading to a higher basal metabolic rate.

- Underlying medical conditions: Certain medical conditions, such as hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome, and depression, can hinder weight loss. If you suspect an underlying condition, consult a healthcare professional for testing and guidance.

- Not eating nutritious foods: Whole, unprocessed foods are key to healthy weight loss. Relying on processed or convenience foods, even if they are keto-friendly, can slow down weight loss. Stick to nutrient-dense, low-carb foods like full-fat dairy, eggs, fish, meats, healthy fats, and non-starchy vegetables.

You're not in ketosis

If you're not losing weight while on the keto diet and exercising, it could be because you're not in ketosis. Here are some reasons why you might not be in ketosis:

Overconsumption of Carbohydrates

The most common reason for not achieving or maintaining ketosis is consuming too many carbohydrates. The recommended amount of carbohydrates for ketosis is generally between 20 to 50 grams of net carbs per day. However, this number can vary depending on individual factors such as activity level and body size. To reach ketosis, you may need to reduce your net carb intake further or count total carbohydrates, including those from nuts, dairy, and hidden sources like flour and sugar in restaurant dishes.

Inaccurate Testing Methods

If you're using urine test strips to check for ketosis, they may be inaccurate or give false negatives, especially after you become keto-adapted. This is because your body becomes more efficient at using ketones, resulting in lower levels or no detection of ketones in your urine. A more accurate way to test for ketosis is through a blood ketone meter, which measures the amount of beta-hydroxybutyrate (BHB) in your blood.

Consuming Hidden Carbohydrates

You may be consuming hidden carbohydrates without realizing it due to mislabeling or unknown ingredients in restaurant dishes or store-bought foods. Even foods that sound keto-friendly, like beef jerky, sausages, or deli meats, can contain carbohydrates. Sugar alcohols and soluble fibers found in keto treats can also affect ketosis, so it's important to track your total carbohydrate intake, including these components.

Not Achieving Ketosis Due to Other Factors

Other factors that can affect ketosis include stress levels, sleep quality, and hormone levels. Chronic stress can lead to increased levels of cortisol, which is associated with weight gain and increased belly fat. Additionally, lack of sleep can negatively impact weight loss by disrupting hunger-regulating hormones.

To summarize, if you're not losing weight on the keto diet and exercising, it could be because you're not in ketosis due to factors such as overconsumption of carbohydrates, inaccurate testing methods, hidden carbohydrates, or other lifestyle factors like stress and sleep quality.

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. The keto diet is a low-carb way of eating that has been adopted by many looking to lose weight and improve their health. However, for the body to reach the state of ketosis—a metabolic state in which it burns fat for energy instead of glucose—carbohydrate intake must be drastically reduced.

On the keto diet, carbs should be reduced to between 30 and 50 grams per day, or 5 to 10% of your total calories. This is a stark contrast to the standard dietary recommendation that 45 to 65% of calories come from carbs. Even a small amount of extra carbs can be enough to prevent your body from entering ketosis.

How to Avoid Eating Too Many Carbs

To help reach your intake goals, consider tracking your macronutrients through an app. This can help you learn how many servings of carbs you're allowed per day based on your calorie needs. Additionally, be mindful of portion sizes, especially when it comes to carb-containing foods like nuts and dairy. Just a quarter cup of almonds, for example, has 3 grams of net carbs, and it's easy to consume more while snacking.

The Impact of Too Many Carbs

If you're eating too many carbs, you may not be able to reach and maintain ketosis, which is essential for weight loss on the keto diet. Even if you are in ketosis, eating too many carbs can still impact your weight loss. This is because, when in ketosis, the body burns through its stored glycogen (carbohydrates) along with fat. So, if you eat more carbs, your body will have to burn through those first before it can start burning fat again.

Other Considerations

While it's important to keep your carb intake low, simply cutting out carbs is not enough to guarantee weight loss on the keto diet. You also need to ensure you're eating nutritious, whole foods and not consuming too many calories overall. Exercise is also an important part of the equation, as it stimulates the body's metabolism and burns calories. Finally, managing stress levels and getting enough sleep can also impact your weight loss journey.

You're not tracking your calories

Calorie tracking is an important part of the keto diet. To lose weight, you need to burn more calories than you consume. Even if you are in a state of ketosis, consuming too many calories may lead to weight gain.

It is important to keep track of the number of calories you consume. You can do this by using a calorie-tracking app or keeping a food journal. These tools can help you identify any foods or eating patterns that may be hindering your weight loss.

In addition to tracking your calorie intake, it is also crucial to ensure that you are eating nutritious, whole foods. Relying on processed foods, even if they are keto-friendly, can sabotage your weight loss efforts. These foods tend to be high in calories and low in vitamins, minerals, and antioxidants. Instead, opt for unprocessed, whole foods such as full-fat dairy products, eggs, fish, meats, healthy fats like avocado and olive oil, and non-starchy vegetables.

Portion size is also important. Even if you are eating keto-friendly foods, consuming large portions or snacking on high-calorie foods throughout the day can lead to weight gain. Paying attention to portion sizes and snacking in moderation can help create the calorie deficit needed for weight loss.

Exercising is another crucial component of weight loss. It helps burn calories and build muscle, which can boost your metabolism. Incorporating more physical activity into your lifestyle can help you lose weight and improve your overall health.

Finally, stress and lack of sleep can also impact your weight loss. When you are stressed, your body produces a hormone called cortisol, which has been linked to weight gain and increased belly fat. Lack of sleep can also negatively affect weight loss by disrupting hunger-regulating hormones, leading to increased appetite. Finding ways to manage your stress and improve your sleep can support your weight loss efforts.

You're eating too much protein

Protein is an essential macronutrient with a wide range of functions in the body, from muscle growth and repair to supporting healthy bones and joints, skin, hair, and nails. However, when following a keto diet, it is possible to eat too much protein, which can hinder your weight loss goals.

When you eat protein, your body breaks it down into amino acids, which can be converted into glucose (a type of sugar) through a process called gluconeogenesis. While this process is essential for survival, too much protein can lead to increased glucose production, which can interfere with ketosis.

Ketosis is a metabolic state where your body burns fat for energy instead of glucose. To achieve and maintain ketosis, you need to reduce your carbohydrate intake significantly. Typically, this means limiting carbs to around 30-50 grams per day or 5-10% of your total calories.

When you eat too much protein, your body can break down the excess protein into amino acids and convert them into glucose. This can affect your ketone levels and kick you out of ketosis. However, this doesn't mean that you should eat very little protein. It's important to get enough protein to support muscle maintenance and growth, especially if you're physically active or engaging in resistance training.

The ideal amount of protein on a keto diet depends on various factors, including your activity level, weight loss goals, and current body composition. As a general guideline, sedentary individuals should aim for 0.6-0.8 grams of protein per pound of lean body mass. If you're regularly active, aim for 0.8-1.0 grams, and if you lift weights, increase your protein intake to 1.0-1.2 grams per pound of lean body mass.

To calculate your lean body mass, you can use a bioelectrical impedance scale, calipers, or get a DEXA scan. Lean body mass refers to the amount of weight you carry that isn't fat.

It's worth noting that these guidelines are not strict rules, and you may need to experiment to find the right protein intake for your body. Everyone is unique, and factors such as genetics, gender, current macronutrient intake, insulin sensitivity, activity levels, and body composition can influence how protein affects your ketone levels.

Signs That You're Eating Too Much Protein

If you're concerned that you might be eating too much protein, there are a few signs you can look out for:

• Ketone breath: If you notice your breath smells like acetone (nail polish remover) or overripe fruit, it could indicate that your body is restarting its journey towards ketosis due to excess protein intake.
• Ammonia breath: Ammonia breath or body odour can be a sign that your body is struggling to process the excess protein. Ammonia is a by-product of protein metabolism, and high protein intake can lead to increased ammonia levels in the body.
• Keto flu symptoms: Experiencing flu-like symptoms, such as fatigue, headaches, or brain fog, could be a sign that your body is bouncing between high insulin levels (from excess protein) and lower insulin levels (necessary for ketosis).

Tips for Managing Protein Intake

• Track your macros: Use a macro-counting app or calculator to ensure you're staying within your recommended protein intake.
• Focus on whole foods: Choose unprocessed, nutrient-dense foods like fatty cuts of grass-fed meat, full-fat dairy, eggs, fish, nuts, and non-starchy vegetables.
• Be mindful of acceptable carbs: Some keto-friendly foods like nuts and dairy contain carbohydrates. While these are generally healthy options, overconsuming them can affect your ketosis.
• Manage stress: Chronic stress can impact your weight loss efforts. Find ways to manage stress, such as deep breathing, meditation, yoga, or light exercise like walking.
• Get enough sleep: Sleep helps regulate your body's natural cycles and can also help reduce stress levels. Aim for 7-9 hours of quality sleep per night.
• Consult a healthcare professional: If you're unsure about your protein intake or have underlying medical conditions, consult a doctor or dietitian for personalized advice.

You're stressed

Chronic stress can have a significant impact on your weight loss journey, even if you're following a keto diet and exercising regularly. When you're stressed, your body releases cortisol, a steroid hormone. Cortisol is often referred to as the "stress hormone" because of its involvement in the body's stress response. While cortisol itself doesn't cause weight gain, chronic stress can lead to unhealthy behaviors that contribute to weight gain, such as overeating, disrupted sleep, and a decrease in physical activity.

Chronic stress can also lead to a condition known as "adrenal fatigue," where your adrenal glands, which produce cortisol, become overworked and unable to function properly. This can affect your body's ability to regulate stress, leading to weight gain or an inability to lose weight. Additionally, when your body is under constant stress, it may break down muscle tissue for energy, leading to a loss of muscle mass and a decrease in metabolic rate.

To address weight loss plateaus caused by stress, focus on stress management techniques such as meditation, deep breathing, or yoga. These activities can help reduce cortisol levels and promote a sense of calm. Additionally, ensure you're getting enough sleep, as inadequate sleep can disrupt the regulation of cortisol levels. Aim for 7-9 hours of uninterrupted sleep each night.

Another way to manage stress is by seeking professional help or support from a therapist or counselor. They can provide you with additional tools and strategies to cope with stress and improve your overall well-being. Remember, everyone's response to stress is unique, so finding what works best for you is essential. By incorporating stress management techniques into your daily routine, you may find that you're able to break through your weight loss plateau and continue on your keto weight loss journey.

Frequently asked questions