Keto Diet Not Working? Here's Why

The ketogenic, or keto, diet is a low-carb way of eating that has been adopted by many looking to lose weight and improve their health. However, there are several reasons why someone may not be losing weight on a keto diet.

Firstly, it is important to ensure that you have actually entered a state of ketosis, where your body burns fat for energy instead of glucose. This can be tricky to achieve and requires a drastic reduction in carbohydrate intake to around 20-50 grams per day. Even a small number of extra carbs can prevent ketosis, so it is critical to meticulously track and count your carb intake.

Secondly, while on the keto diet, it is still possible to consume too many calories, which can prevent weight loss. Fat has a higher number of calories per gram than protein or carbs, so eating large amounts of high-fat foods such as avocados, olive oil, nuts, and full-fat dairy can result in a calorie surplus.

Thirdly, stress and lack of sleep can negatively impact weight loss, even when on the keto diet. Stress can alter hormone levels, such as increasing cortisol, which can lead to weight gain or difficulty losing weight. Similarly, insufficient sleep can disrupt hormones that regulate hunger and increase feelings of hunger, leading to potential overeating.

In addition, not getting enough exercise, consuming too much protein, snacking too frequently, and eating too many unhealthy or inflammatory foods can all hinder weight loss when on the keto diet.

Finally, if you are doing everything right and are still struggling to lose weight, it may be a good idea to consult a medical professional to rule out any underlying medical issues that could be preventing weight loss.

You're 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. To reach the state of ketosis, where your body burns fat for energy instead of glucose, you need to drastically reduce your carbohydrate intake. This means consuming no more than 50 grams of carbs per day, or roughly 40 grams of carbs on a 2,000-calorie diet.

Carbs can be sneaky, hiding in vegetables, sauces, and dressings, so it's important to track your net carbs (total carbs minus fiber and sugar alcohols) using a macronutrient tracker app like MyFitnessPal. This will help you stay within the recommended range and reach and maintain ketosis.

Sugar alcohols, which are often used as sweeteners on the keto diet, can also impact your carb intake. While they don't directly affect your blood sugar levels, they can still contribute to your total carb count. Maltitol, for example, is a sugar alcohol that should be avoided as it can affect blood sugar levels and prevent ketosis.

To optimise your keto diet and promote weight loss, focus on consuming high-fat, moderate-protein, and low-carb foods. Fill up on low-carb vegetables like leafy greens, cucumbers, asparagus, and zucchini, and include moderate amounts of healthy proteins such as seafood, poultry, and eggs.

Remember, achieving ketosis is crucial for weight loss on the keto diet, and this requires a significant reduction in carb intake. By tracking your carb intake and making smart food choices, you can ensure you're not consuming too many carbs and maximise your chances of weight loss success.

You're eating too many calories

Even if you are on a keto diet, you can still gain weight if you are not eating in a calorie deficit. Fat has 9 calories per gram, while carbs and protein only have 4 calories per gram each. This means that eating significantly more fat than you're used to on the keto diet can result in eating an excess of calories.

To lose weight, you need to burn more calories than you consume. This is called a calorie deficit. You can achieve this by reducing the number of calories you consume or by expending more calories through increased physical activity.

It is important to note that many keto-friendly foods, including avocados, olive oil, full-fat dairy, and nuts, are high in calories. Therefore, it is crucial not to overdo it and to pay attention to portion sizes.

To help you stay within a healthy calorie range, consider using a food tracker app such as MyFitnessPal. These apps can help you track your macronutrients and ensure that you are not consuming too many calories.

Additionally, increasing your physical activity can also help create the calorie deficit needed for weight loss. Even small amounts of exercise can make a difference. For example, you can try going for a walk, doing some low-intensity exercises, or adopting an exercise routine that includes cardio and muscle-building activities.

By making these adjustments to your diet and activity levels, you can ensure that you are consuming a healthy number of calories and creating the calorie deficit needed to lose weight while on the keto diet.

You're eating too much protein

Protein is an important part of a healthy diet, but it's possible to eat too much of it, especially when following a diet like keto, which requires careful balancing of macronutrients. Eating too much protein can hinder your weight loss efforts on the keto diet, and here's why.

The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of glucose. This state of ketosis is achieved by drastically reducing carbohydrate intake, typically to 20-50 grams of carbs per day.

On the keto diet, it's recommended that protein makes up only about 10-20% of your daily calories, or less than 35% of your diet. This is because eating too much protein can kick you out of ketosis.

When you consume excess protein, your body breaks it down into amino acids, which can then be converted into sugar (glucose). This means your body will use glucose for energy instead of burning fat, which is the goal of the keto diet.

How to Avoid Eating Too Much Protein

To stay within the recommended range, it's important to carefully track your macronutrient intake. Use a food tracker app or calculate your protein needs based on your body weight and activity level. Focus on eating moderate amounts of complete proteins like meat, fish, and eggs, and include diverse protein sources like nuts and vegetables to ensure you get all the essential amino acids.

Other Factors to Consider

While reducing your protein intake, it's also important to ensure you're not eating too many carbs or calories overall. Even if you're in ketosis, consuming too many calories can hinder weight loss. Additionally, managing stress, getting adequate sleep, and incorporating exercise into your routine are crucial components of a healthy weight loss journey on the keto diet.

You're not exercising enough

Exercise is an important component of any weight loss journey, and if you're not seeing the results you want on the keto diet, this could be a key reason. While the keto diet can be effective for weight loss, it is not a magic bullet, and it needs to be paired with an appropriate exercise regimen to achieve optimal results.

When you're in a state of ketosis, your body becomes more efficient at burning fat for fuel, but this doesn't mean you can skip the gym. Exercise helps to create a caloric deficit, which is essential for weight loss. Additionally, exercise stimulates your body to produce more ketones, which can further accelerate weight loss and enhance the benefits of the keto diet.

If you're new to exercise or unsure where to start, it's important to begin slowly and gradually increase the intensity and duration of your workouts. Aim for a mix of cardiovascular exercise and strength training. Cardiovascular exercise, such as walking, jogging, swimming, or cycling, will help burn calories and improve your cardiovascular health. Strength training, such as lifting weights or using resistance bands, aids in building muscle, boosting your metabolism, and enhancing your body's fat-burning capabilities.

Finding an exercise routine that you enjoy and can consistently stick with is crucial. Consistency is vital when it comes to exercise and weight loss. Experiment with different activities until you find something that suits your interests and fitness level. You could also consider working with a personal trainer, who can design a customized exercise program tailored to your goals and needs.

Remember, the keto diet is just one aspect of a healthy lifestyle. Incorporating regular exercise and making it a habit will not only improve your chances of weight loss success but also enhance your overall health and well-being.

You're stressed and not getting enough sleep

Stress and lack of sleep can negatively impact your weight loss journey on the 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 can encourage your body to store fat, especially in the belly area. Additionally, those who are stressed are often sleep-deprived, which has also been linked to weight gain.

• Try techniques like meditation or yoga.
• Spend less time on electronic devices, especially at night. Blue light from screens can disrupt your sleep.
• Get at least 30 minutes of natural light early in the day.
• Maintain a consistent sleep schedule, even on weekends.
• Optimize your bedroom environment for sleep by making it quiet, dark, and relaxing.
• Avoid caffeine and alcohol close to bedtime.
• Stay adequately hydrated. Dehydration can lead to sleep issues.
• Exercise during the day to improve your sleep quality.
• Find ways to relax and unwind with activities you find calming and enjoyable, such as reading, listening to music, stretching, or taking a shower.

Frequently asked questions