Keto Weight Loss: What's The Deal?

There are many reasons why you might not be losing weight on a keto diet. Here are some of the most common ones:

- You're not in ketosis. Ketosis is a metabolic state where your body uses fat, instead of carbs, for energy. To reach ketosis, you need to drastically reduce your carb intake and increase your fat consumption.

- You're eating too much. Even on a keto diet, it's possible to eat more calories than you burn, which can hinder weight loss.

- You're not eating enough. If you don't eat enough calories, your body may go into starvation mode, slowing down your metabolism and making it harder to lose weight.

- You're eating too much protein. Keto is a moderate protein diet. Eating too much protein can cause your body to convert the excess into glucose for energy, which can delay or stop ketosis.

- You're eating too many carbs. On keto, carbs should only make up 5-10% of your daily calories. Even low-carb foods can add up, so it's important to be vigilant about your carb intake.

- You're intolerant to something you're eating. Food intolerances can cause imbalances in the gut that contribute to inflammation and weight gain.

- You have leptin resistance. Leptin is a hormone that regulates hunger and weight management. Leptin resistance can be caused by a lack of sleep and overeating, and it can affect your thyroid function, leading to a slower metabolism.

- You're not getting enough sleep. Lack of sleep can lead to decreased activity, a longer eating window, and disruptions to your circadian rhythm, all of which can contribute to weight gain.

- You're stressed. Chronic stress can cause the body to produce cortisol and other stress hormones, which can increase blood glucose levels and hinder weight loss.

Eating too many calories

The keto diet is a high-fat, adequate-protein, low-carbohydrate diet. It is designed to shift the body's metabolism away from glucose and towards ketone bodies, which are produced when fatty acids are broken down in the liver. This shift can lead to weight loss, but it is important to remember that calorie intake still matters. Even on a keto diet, eating too many calories can hinder weight loss.

One of the main reasons why people may not lose weight on keto is because they are consuming too many calories overall. It is important to remember that the keto diet is not a free pass to eat unlimited amounts of food. While it is true that high-fat, low-carb diets can be very filling and reduce appetite, it is still possible to overeat on keto-friendly foods. For example, while healthy fats like avocado, nuts, and olive oil are encouraged on the keto diet, they are also calorie-dense, so consuming large amounts of these foods can quickly add up.

Tracking your calorie intake can be helpful in ensuring you are eating an appropriate amount for weight loss. Using a calorie-tracking app or food journal can help you become more aware of your daily calorie intake and identify areas where you may be overeating. It is important to note that calorie needs vary from person to person and depend on factors such as age, gender, activity level, and current weight. Therefore, it is recommended to calculate your individual calorie needs and adjust your intake accordingly.

In addition to tracking calories, it is important to make sure you are still getting adequate nutrition. The keto diet can be restrictive, and it is easy to fall into the trap of eating the same few meals over and over. This can lead to nutrient deficiencies over time. Be sure to include a variety of keto-friendly foods in your diet, such as non-starchy vegetables, healthy fats, protein-rich foods, and some dairy. This will help ensure you are getting the nutrients your body needs while still maintaining a calorie deficit.

Finally, remember that weight loss is not always linear, and there may be plateaus or fluctuations along the way. If you find that you are eating too many calories, make small adjustments to your diet and continue to monitor your intake and weight loss progress. Consistency and patience are key when it comes to weight loss on the keto diet or any other dietary approach.

Eating too few calories

When you're not losing weight on keto, it's time to take a closer look at your calorie intake. Eating too few calories can actually hinder your weight loss efforts. This is because when you eat very few calories, your body may adapt to the restricted intake by lowering your metabolic rate, making it difficult to create a calorie deficit and lose weight.

To ensure you're eating an appropriate number of calories, first calculate your total daily energy expenditure (TDEE). This takes into account your basal metabolic rate (BMR) and your activity level. You can find online calculators to help with this. Once you know your TDEE, aim to eat around 10-20% fewer calories than this amount. This will create a calorie deficit large enough to promote weight loss, without being so restrictive that your body down-regulates your metabolism.

It's important to remember that the keto diet is a moderate protein, high-fat diet. If you're eating too little, make sure you're getting enough healthy fats and proteins. Include foods like avocado, nuts, seeds, fatty fish, and high-quality meats. These foods will help you feel more satisfied and provide essential nutrients to support your health and weight loss goals.

Consider tracking your calorie intake using a food journal or an app. This will help you understand the calorie content of different foods and ensure you're not under-eating. Additionally, pay attention to your hunger cues and make sure you're eating until you're satisfied. While it's important to maintain a calorie deficit, extreme restriction is not sustainable and can lead to health issues.

Finally, be mindful of hidden carbs and sugars that could be adding extra calories without you realizing it. Read labels carefully and be aware of added sugars in processed foods, sauces, and condiments. Opt for whole, unprocessed foods as much as possible to ensure you're getting the most nutrition for your calorie intake. By making sure you're eating an appropriate number of calories and focusing on nutritious, whole foods, you'll be able to overcome a weight loss plateau caused by too few calories.

Eating too much protein

Carbohydrates are the only macronutrient that can seriously interfere with ketosis, so it is essential to watch out for hidden carbs and find the right carb limit for your body. On the other hand, eating protein will not affect your ketone levels. You can eat high-fat and high-protein foods and still stay in ketosis.

The fear of eating too much protein on a keto diet stems from the process of gluconeogenesis (GNG). GNG is a metabolic pathway that allows the liver and kidneys to make glucose from non-carbohydrate sources, including protein. However, GNG is a necessary and stable process that is already happening in your body. It is not the enemy of ketosis but rather makes it possible.

While it is important to monitor your protein intake on a keto diet, especially if you are diabetic or prediabetic, eating too much protein is unlikely to kick you out of ketosis. In fact, eating adequate amounts of protein is beneficial as it helps your body stay in fat-burning mode, provides fewer calories than fat, and prevents the dangers of protein deficiency.

• Calculate your keto macros manually or use a keto calculator. A standard keto diet uses the following percentages: 60% fat, 30% protein, and 10% carbs.
• Prioritize healthy sources of protein, such as fatty cuts of meat, full-fat dairy, nuts, and collagen or whey protein supplements if needed.
• If you are highly active, a heavy exerciser, lifting weights, at an advanced age, or recovering from an illness or injury, you may need a higher protein intake.
• If you are concerned about ketosis, test your ketone levels using blood ketone meters, urine strips, or breath meters.
• Aim for between 0.73 and 1 gram of protein per pound of body weight.
• If you are unsure whether your keto diet is too high in protein, track your food intake in an app for a few days. If you are eating more than about 20% of your daily calories from protein, adjust your meals and snacks.

Eating too many carbs

The ketogenic diet is structured around specific macronutrient ratios: approximately 70-75% of calories from fat, 15-20% from protein, and 5-10% from carbohydrates. Eating too many carbs can stop your body from staying in ketosis, and also slow down weight loss.

On keto, carbs should only make up 5-10% of your daily calories. A single banana has about 20 grams of net carbs, which is 40% of the maximum daily allowance on keto. Even lower-carb foods can add up. For example, a carrot has about 5 grams of net carbs, and a serving of peanut butter has 5.5 grams of net carbs.

In some cases, you might unknowingly consume more carbs than recommended due to hidden sugars in sauces or dressings and even in foods marketed as ‘low carb’. Therefore, it’s crucial to be vigilant about your carb intake. To keep carbs in check, consider tracking your macros using a tracking app. Furthermore, always check labels for hidden sugars to make sure they fit your macros.

If you’re not losing weight on keto, it could be that you’re eating more carbs than your body can burn. Strict keto diets generally recommend no more than 20 to 30 grams of net carbs (total carbs minus fiber) per day. Some people do best when they start around 50 to 150 grams of net carbs per day.

The amount of carbs you can eat while staying in ketosis varies from person to person. If you’re following a strict ketogenic diet, your carb intake will be lower than if you’re following a cyclical ketogenic diet.

Another common misstep is misjudging your total carbohydrate intake. It can be difficult to gauge exactly how much food equals 20 to 50 net carbs a day. This can be because carbs hide in many unexpected foods, such as cruciferous veggies, green beans, dairy, and nuts.

Tips to Manage Your Carb Intake:

• Fill up first on low-carb vegetables like leafy greens, cucumbers, asparagus, and zucchini. These should fill your entire plate at every meal.
• Be mindful of higher-carb veggies like broccoli, Brussels sprouts, cabbage, and cauliflower.
• Reserve keto-friendly fruit, such as berries, for the occasional dessert.
• Focus on high-fat proteins. Pair an egg, grass-fed burger, or wild-caught salmon with a green leafy salad and avocado for an easy and filling meal.
• Double-check the carb counts on processed foods. Save your snacking for keto-friendly foods.

Eating too many nuts, dairy, or fruit

Nuts, dairy, and fruit are all allowed on the keto diet, but they should be consumed in moderation as part of a balanced diet. Here are some tips and guidelines to keep in mind:

Nuts

Nuts are a great source of healthy fats and nutrients, but they are also high in calories and can be easy to overeat. Here are some tips to avoid eating too many nuts:

• Always weigh your portions and avoid eating directly from the bag or container.
• Put your nuts in a small bowl and avoid mindless munching while doing other activities.
• Enjoy nuts deliberately and mindfully.
• If you find your weight loss stalling, cut back on nuts and make them an occasional treat.
• Avoid nuts that have been treated with sugar or other glazes, such as honey-roasted or spiced nuts.
• Read labels to ensure no sugar has been added.

Some of the lowest-carb nut options include:

• Brazil nuts
• Macadamia nuts
• Pecan nuts
• Walnuts
• Hazelnuts
• Peanuts
• Almonds

Dairy

Dairy products are allowed on the keto diet, but it's important to choose dairy with minimal carbohydrates and no added sugar. Here are some tips and guidelines for consuming dairy on keto:

• Butter is an ideal source of fat on keto, with zero carbs and about 11 grams of fat per tablespoon.
• Hard and soft cheeses are also keto-friendly, but harder cheeses like Parmesan have fewer carbs.
• Cream, whipping cream, and heavy cream are doable on keto, but they are high in calories, so consume in moderation.
• Milk is not a great option on keto due to its high carb content.
• Cottage cheese, sour cream, and Greek yogurt have similar carb contents, so consume in moderation and watch your total carb intake.
• If you want to include dairy in your keto diet, focus on lower-lactose options like Greek yogurt, hard cheeses, and cottage cheese.

Fruit

Fruit is generally not recommended on the keto diet due to its high natural sugar content, which can hinder weight loss. However, some low-carb fruits can be included in moderation:

• Avocados
• Strawberries
• Blackberries
• Raspberries
• Blueberries

Frequently asked questions