Keto Carb: Why It Fails Some People

The ketogenic diet is a high-fat, low-carbohydrate, and low-protein diet that has gained popularity in recent years. While some people have found success with keto, losing weight and improving their health, others have found that it does not work for them. There are several reasons why keto may not work for some people, including underlying health conditions, lack of enjoyment of the diet, the restrictive nature of the diet, and individual differences in physiology and biochemistry. Additionally, the keto diet can be challenging and expensive to maintain in the long term, and it may not address the underlying causes of weight gain or health issues.

Not entering ketosis

If you're on a keto diet but aren't entering ketosis, there are several possible reasons.

Not enough time

Entering ketosis takes time, and this varies from person to person. For example, an elite athlete may enter ketosis following an overnight fast, while a more sedentary person may take several days or more.

Not tracking macros properly

Carbohydrate intake should be restricted to 5–10% of a person’s calorie intake on the ketogenic diet. This equates to 20 to 50 grams of carbs each day on a 2000-calorie-per-day diet. It's important to track your macros to ensure you're not exceeding this amount.

Consuming too many carbohydrates

Elevated carbohydrate intake can prevent ketosis. Eating too many carbs leads to your body producing glucose instead of ketones, blocking ketosis.

Lack of physical activity

Physical activity is essential for ketosis. Without it, the body uses glucose for energy, depleting glycogen stores instead of creating ketones. High-intensity exercises such as HIIT or weightlifting are recommended.

Consuming too much protein

Consuming too much protein can disrupt ketosis, as the body converts it into glucose, not ketones. This is because high insulin levels stop ketone production.

Not consuming enough healthy fats

Inadequate healthy fat intake can prevent the body from getting back into ketosis. Consuming fatty acids is crucial for producing ketones and burning fat.

Not properly counting calories

To lose weight, a person needs to burn more calories than they consume. People who consume too many calories may gain weight, even if they are in a state of ketosis.

Stress and sleep

Factors such as stress and sleep quality can also impact ketosis. When stressed, the body releases cortisol, which can increase blood sugar levels and inhibit fat burning.

Underlying medical conditions

In some cases, an underlying medical condition or medication can cause weight gain or prevent weight loss. Conditions such as polycystic ovary syndrome, Cushing’s syndrome, and depression can contribute to weight gain.

Not eating nutritious foods

When following a keto diet, it's important to consume nutritious, whole foods. Relying on processed foods, even if they're keto-friendly, can hinder weight loss due to their high-calorie content.

Constant snacking

Continual snacking can increase a person’s calorie intake, leading to weight gain.

Not getting enough sleep

Lack of sleep can negatively impact weight loss. It can disrupt hunger-regulating hormones, causing increased appetite.

Not getting enough physical activity

Exercise is important for stimulating the body’s metabolism and burning calories. It may be especially important for those on a keto diet, as the high-fat foods consumed contain many calories.

Not drinking enough water

Drinking plenty of water helps fill the stomach, which can help prevent overeating or snacking throughout the day.

Not being patient

Regaining ketosis takes time and dedication. Rushing the process can lead to negative consequences such as fluctuating blood sugar or weight gain.

Not making gradual changes

When trying to re-enter ketosis, it's important to make gradual dietary changes and maintain the right macronutrient ratio. This gives the body time to adjust.

Not consulting a healthcare professional

If you're struggling to enter ketosis, consider seeking guidance from a healthcare professional or registered dietitian. They can help you develop a customised plan to overcome any obstacles.

Eating too much

Because many keto-friendly foods, including avocados, olive oil, full-fat dairy, and nuts, are high in calories, it is important not to overdo it. Most people feel more satisfied after eating ketogenic meals and snacks due to the filling effects of fat and protein. However, it is entirely possible to consume too many calories on a ketogenic diet by eating portions that are too large or by snacking on high-calorie foods throughout the day.

Paying attention to portion size, increasing physical activity, and snacking in moderation between meals can help create the calorie deficit needed to lose weight.

Not eating enough

If you are trying to lose weight, you may think that eating too few calories is not a problem. However, when you cut out carbs and stick to moderate protein, it is easy to end up not eating enough calories from fat. Plus, if you grew up believing that fat, especially saturated fat, is bad for your health, you may struggle to eat enough calories from fat each day. Remember, on the keto diet, your main fuel source is fat.

Not consuming enough calories can be detrimental over time. Chronically low calorie intake can put your body in starvation mode, which means it will hold onto stored body fat. It can also negatively affect your hormones and other bodily functions, especially in women.

To get a good sense of how many calories you need and how much you are eating each day, track your calories. This can be done through apps such as MyFitnessPal.

Eating too much protein

According to some scientists, a well-formulated low-carb diet should be high in fat and moderate in protein. A good range to aim for is 0.7–0.9 grams of protein per pound (1.5–2.0 grams per kg) of body weight.

Excessive protein consumption on a low-carb ketogenic diet can prevent you from getting into ketosis. This is because the body can turn protein into glycogen that can be used as glucose to burn for fuel. However, this process, gluconeogenesis, is extremely stable and not easy to increase, even with extra protein.

On keto, you'll consume adequate amounts of protein—never less than you need. This is one of the most challenging macros to nail down when starting keto due to all the conflicting information about it.

Protein is a building block of life and a necessary component of any diet. It is crucial for:

• Healthy brain function
• Skin, bone, and muscle health
• Building muscle mass
• Recovering after workouts

These benefits promote longevity, prevent injuries, and boost your metabolism.

Eating too many carbs

It's normal to have some difficulty cutting out carbs when first adjusting to the ketogenic diet. However, to reach and maintain ketosis, carbs must be decreased to the recommended range. 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 depending on your calorie needs.

Additionally, it's important to be mindful of hidden carbs, which can slip in unnoticed. While it might seem obvious, one of the most important rules of keto success is to track your carb intake. Carbs are everywhere, and although they generally make up 5% of your diet on keto, the exact amount of carbs you can tolerate while staying in ketosis varies from person to person. Factors that can affect how your body uses carbs include the types of carbs you eat, your overall lifestyle, and your metabolic history.

To optimize your weight loss efforts on keto, it's crucial to not only reduce your carb intake but also to focus on consuming nutritious, whole foods. Relying on processed foods, even if they're keto-friendly, can hinder your progress. Instead, stick to unprocessed, whole foods like full-fat dairy products, eggs, fish, pastured meats, poultry, and healthy fats like avocado and olive oil. Be sure to include non-starchy vegetables like greens, broccoli, peppers, and mushrooms to add nutrients and fiber to your meals.

Frequently asked questions