Keto Weight Loss Stalled: The Carb Conundrum

If you're not losing weight on the keto diet, there could be several reasons why. Firstly, you may not be in a state of ketosis, which is when the body burns fat for energy instead of glucose. This can happen if you're consuming too many carbs or too much protein. Other reasons for a lack of weight loss could include consuming too many calories, not getting enough sleep, high stress levels, underlying medical conditions, or a lack of physical activity. It's also important to ensure you're eating nutritious, whole foods and not just processed, low-carb options.

You're eating too many carbs

Carbohydrates are the first thing to go when you're on a keto diet. But it's not always easy to cut them out completely. Many people find it challenging to stick to the recommended range of 20-50 grams of carbs per day. This can be due to the difficulty of adjusting to a low-carb diet or not being aware of hidden carbs in certain foods. Even a small amount of extra carbs can prevent your body from entering the fat-burning state of ketosis, which is crucial for weight loss on a keto diet.

To ensure you're staying within the recommended carb range, it's important to track your macronutrient intake using apps or food journals. This will help you identify any hidden carbs and make the necessary adjustments to your diet. Remember that not all carbs are off-limits; fiber and sugar alcohols don't count towards your daily carb limit because they don't raise your blood sugar levels.

In addition to tracking your carb intake, there are a few other strategies you can use to reduce your carb consumption:

• Fill up on low-carb vegetables: Leafy greens, cucumbers, asparagus, and zucchini are great options to include in your meals.
• Be mindful of higher-carb veggies: Broccoli, Brussels sprouts, cabbage, and cauliflower contain more carbs, so consume them in moderation.
• Reserve keto-friendly fruits for desserts: Berries and other low-carb fruits are healthy options, but they still contain carbs, so it's best to enjoy them as occasional treats.
• Focus on high-fat proteins: Combine your protein sources with healthy fats, such as an egg with avocado or a grass-fed burger with wild-caught salmon.
• Double-check the carb counts on processed foods: Many processed and packaged foods contain hidden carbs, so always read the labels carefully.

By following these tips and staying vigilant about your carb intake, you'll be more likely to succeed in keeping your carb consumption low and achieving the weight loss you desire while on the keto diet.

You're not eating nutritious foods

Even if you're on a keto diet, it's important to eat nutritious, whole foods. Relying on processed foods can hinder your weight loss, even if they're keto-friendly. For example, adding in snacks like keto bars, desserts, and other packaged foods between meals can slow down your progress due to their high-calorie content.

To optimize your nutrient intake while losing weight on the keto diet, stick to unprocessed, whole foods. Here are some nutritious foods that you can include in your keto diet:

• 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, it's important to note that the keto diet is a very restrictive diet that can be challenging to follow. It may not be suitable for everyone, especially those with certain chronic health conditions. Before starting the keto diet or any other restrictive diet, it is recommended to consult with a healthcare professional or a registered dietitian to ensure it is safe and appropriate for your individual needs.

You're consuming too many calories

Even if you're on a keto diet, it's still possible to consume too many calories, which can hinder your weight loss efforts. Here are some reasons why this might be happening and some tips to help you get back on track:

Understand Energy Balance

To lose weight, you need to maintain a negative energy balance, which means consuming slightly fewer calories than you expend. While this can happen naturally on a keto diet, it's not always the case. Even with a high-fat diet, it's possible to overeat. Nuts, for example, are calorie-dense and it's easy to consume more than you realise.

Track Your Calories

If you suspect you might be consuming too many calories, start tracking your calorie intake with an app or food journal. This will help you identify areas where you can cut down and promote a negative energy balance.

Be Mindful of Portion Sizes

When following a keto diet, it's important to pay attention to portion sizes. Keto-friendly foods can still be high in calories, so make sure you're not overeating.

Choose Nutritious Foods

Opt for unprocessed, whole foods that are nutrient-dense and will keep you feeling satisfied. Include plenty of non-starchy vegetables, lean proteins, and healthy fats like avocado and olive oil.

Create a Calorie Deficit

You can create a calorie deficit by either reducing your calorie intake or increasing your physical activity. Try incorporating more movement into your daily routine, such as taking a brisk walk or choosing the stairs over the elevator.

Remember, while calorie intake is important, it's not the only factor affecting weight loss. Make sure to also prioritise sleep, stress management, and regular physical activity for a well-rounded approach to weight loss.

You have an undiagnosed medical issue

If you are not losing weight on a keto diet, it could be because you have an undiagnosed medical issue.

There are several medical issues that can cause weight gain or make it difficult to lose weight. These include hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome, depression, and hyperinsulinemia (high insulin levels). These conditions can be ruled out by your doctor through a series of tests. If you are found to have one of these conditions, proper management, including medication if necessary, and lifestyle and dietary modifications, can help you achieve and maintain a healthy weight.

Additionally, 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 PCOS and Cushing's syndrome, as well as mental health conditions such as depression.

If you are unable to lose weight despite adhering to a strict diet and exercise plan, it is recommended that you contact your doctor. They may carry out tests to determine what is preventing weight loss, and treating the underlying condition may resolve the issue.

You're stressed and not getting enough sleep

Stress and sleep deprivation can negatively impact your weight loss journey. Research shows that stress, especially chronic stress, and lack of sleep can hinder your progress.

Stress

When your body is stressed, it produces a hormone called cortisol. Elevated levels of cortisol, commonly known as the stress hormone, can encourage your body to store fat, especially in the belly area.

Chronic stress may also lead to cravings for comfort foods, which can add extra calories to your diet.

Sleep deprivation

Sleep is essential for overall health. A lack of sleep can make you feel hungrier and less motivated to exercise or eat healthily. Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones, such as leptin and ghrelin, causing an increased appetite.

To improve your sleep patterns, try to stick to a regular sleep schedule and establish a nightly routine. Additionally, limit screen time and avoid caffeine before bedtime.

Reducing stress and improving sleep can be achieved through techniques like meditation, yoga, and spending less time on electronic devices.

Frequently asked questions