Keto Diet: Why It's Not Working For You

The keto diet is a low-carb, high-fat, and high-protein eating style that aims to achieve a metabolic state called ketosis, where the body burns fat for energy instead of glucose. While the keto diet has gained popularity for its success stories, there are several reasons why it may not work for some people. Here are some common reasons why the keto diet may not be effective for weight loss:

- Eating too many carbs: Achieving ketosis requires a drastic reduction in carb intake, and even hidden carbs in vegetables, sauces, and dressings can add up.

- Eating too many calories: Keto-friendly foods are often calorie-dense, and it's possible to consume too many calories, hindering weight loss.

- Not achieving ketosis: Without proper tracking, it's challenging to know if you're truly in ketosis. Home testing kits or blood tests can confirm ketosis.

- Eating too much protein: Excess protein can be converted into sugar, disrupting ketosis.

- Snacking too often: Frequent snacking can increase calorie intake and hinder weight loss.

- Not exercising enough: Burning more calories than consumed is crucial for weight loss, and exercise also provides additional health benefits.

- Stress and lack of sleep: High-stress levels and inadequate sleep can alter hormone levels, affecting weight loss.

- Medical conditions and medications: Undiagnosed medical issues or certain medications can impact weight loss, and consulting a doctor is essential.

- Dairy consumption: Some dairy products contain surprising amounts of carbs, taking you out of ketosis.

- Restaurant meals and alcohol: Eating out makes it challenging to control ingredients and calorie intake, and alcohol temporarily bumps you out of ketosis.

You're eating too many carbs

Carbohydrates are the main energy source for the body. When you eat carbs, your body breaks them down into glucose, which is then used for energy. On the keto diet, the body enters a state called ketosis, where it becomes very efficient at burning fat for energy instead of glucose. To reach ketosis, you need to drastically reduce your carb intake.

The recommended amount of carbs while on the keto diet is between 20 and 50 grams per day. This is a stark contrast to the standard dietary recommendation, where 45-65% of your calories should come from carbs. It can be tricky to cut out carbs, especially since they can be hidden in vegetables, sauces, and dressings. However, it is crucial to track your carb intake and keep it within the recommended range to achieve and maintain ketosis.

If you are eating too many carbs, your body may still be using glucose for energy instead of burning fat. This can slow down your weight loss progress and prevent you from achieving the desired results from the keto diet.

To ensure you are staying within the recommended carb range, consider using a macronutrient tracker app, such as MyFitnessPal. These apps can help you track your net carbs and learn how many servings of carbs you can have each day based on your calorie needs. Additionally, be mindful of hidden carbs in sauces, dressings, and even seasonings when eating out at restaurants.

Remember, achieving ketosis can be challenging, and it may take some time to adjust to the keto diet. However, by being mindful of your carb intake and making necessary adjustments, you can increase your chances of success on the keto diet and start reaping the benefits of increased fat burning and weight loss.

You're not in ketosis

You're Consuming Too Many Carbohydrates

The most common reason for not achieving ketosis is consuming too many carbohydrates. To reach ketosis, you must drastically reduce your carb intake, typically to 20-50 grams per day. This can be challenging, as carbs are hidden in various foods, including vegetables, sauces, and dressings. Keep track of your carb intake using a macronutrient tracker, and be mindful of hidden carbs in restaurant dishes and processed foods.

You're Consuming Hidden Carbohydrates

Even if you think you're consuming a low-carb diet, hidden carbohydrates can prevent you from reaching ketosis. Many restaurant dishes contain flour, sugar, or sugary sauces. Processed foods and store-bought items may also contain unexpected carbs. Always check the nutritional information and be cautious when eating out.

Your Testing Method is Inaccurate

If you're using urine test strips to check for ketosis, they may be inaccurate or give false negatives, especially after you've become keto-adapted. A blood ketone meter is a more accurate way to measure ketone levels, but it is more expensive. Alternatively, learn to identify ketosis by how you feel—increased mental focus and clarity, decreased appetite, lower blood pressure, and better moods are all signs of ketosis.

You're Not Giving it Enough Time

It can take time to transition into ketosis, and some people take longer than others due to health conditions or medications. Give your body time to adjust, and don't be discouraged if you don't see results immediately. It's also important to increase your fat intake during the initial transition to signal to your body that fat is now its primary fuel source.

You're Consuming Too Much Protein

On a keto diet, most of your calories should come from fat, with protein making up less than 35% of your diet. Eating too much protein can disrupt ketosis, as excess protein can be converted into sugar.

You're eating too many calories

One of the most common reasons why people don't see results on the keto diet is that they are consuming too many calories. Even though the keto diet restricts carbohydrates, it is still possible to overeat and be in a calorie surplus.

Fat is pretty calorie-dense, with 9 calories per gram of fat compared to 4 calories per gram of carbohydrates. So, while you're lowering your carb count, you're probably boosting the calorie count in your diet. It's important to remember that to lose weight, you need to be in a calorie deficit, which means eating fewer calories than you burn.

Half a cup of almonds, for example, contains more than 400 calories. It's easy to overindulge in these calorie-dense foods, especially when you're not tracking your intake. Therefore, it's crucial to monitor your portion sizes and ensure you're not consuming more calories than you need.

In addition to portion control, increasing physical activity can also help create the necessary calorie deficit for weight loss. Even with a keto diet, you still need to burn more calories than you consume to shed fat.

If you're unsure about how many calories you should be consuming, it's best to consult a dietitian or use a calorie calculator to determine your daily calorie needs. This will help you create a more precise plan to achieve your weight loss goals.

Remember, a successful weight loss journey is not just about eating as little as possible but also about developing sustainable habits that you can maintain in the long run.

You're not eating nutritious foods

The keto diet is a low-carb, high-fat, moderate-protein diet. While it's important to eat the right amount of macronutrients, it's also crucial to pay attention to the quality of the food you're consuming.

Processed Foods

Even if you're sticking to keto-friendly foods, relying on processed options like snack bars, keto desserts, and other packaged foods can hinder your weight loss efforts due to their high-calorie content. These foods are often nutrient-poor, meaning they're high in calories but low in vitamins, minerals, and antioxidants.

Whole Foods

To optimise your nutrient intake while losing weight on the keto diet, focus on eating whole, unprocessed foods. Here are some nutritious options to include in your 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

Micronutrient Deficiencies

The keto diet can be restrictive, and if you're not careful, you may not be getting enough essential nutrients. For example, the keto diet may not provide enough dietary fiber, which is important for proper digestion and blood sugar control.

Long-Term Health

While the keto diet has been linked to short-term weight loss and potential health benefits, its long-term health effects are not well understood. Restrictive diets like keto can impact your relationship with food negatively and may not be sustainable in the long run.

Nutritious Foods to Avoid

Some nutritious foods that are typically considered healthy may not be suitable for the keto diet due to their high-carb content. Here are some examples:

• Starchy vegetables like potatoes, sweet potatoes, corn, and beets
• Fruits like bananas, mangoes, grapes, and raisins
• Whole grains like quinoa and millet
• Legumes like beans, lentils, and chickpeas
• Dairy products like sweetened yogurt and milk

You're stressed or not getting enough sleep

Stress and sleep deprivation can negatively impact weight loss. When your body is stressed, it produces a hormone called cortisol, which encourages your body to store fat, especially in the belly area. Sleep deprivation can also cause weight gain. Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones, increasing your appetite.

Chronic stress and sleep loss often go hand in hand. If you're stressed, you may find yourself craving comfort foods, which can add extra calories to your diet. Additionally, if you're tired during the day due to a lack of sleep, you may crave sugar and high-carb foods, which is detrimental to your keto diet goals.

To combat stress and improve sleep, try techniques like meditation or yoga, and reduce your screen time before bed. You can also incorporate stress-fighting keto foods into your diet, such as avocados, berries, dark chocolate, fermented foods, free-range poultry, grass-fed beef, and wild-caught salmon.

• Gradually reduce carbohydrates—Instead of cutting out carbs completely, try eliminating one type of high-carb food at a time, such as grains, sugary desserts, starchy vegetables, and most fruits. This can help reduce feelings of discomfort as you transition to keto.
• Consume your carbs later in the day—Eating carbs before bed can help with sleep since they increase brain tryptophan, which is then metabolized into serotonin and melatonin, making you sleepy. Focus on keto-friendly carb sources, such as cauliflower, nuts, and avocados.
• Get enough electrolytes—Electrolyte imbalances can occur as a result of low insulin levels on the keto diet. Eat a variety of electrolyte-rich foods, such as broccoli, watermelon, chicken, canned tuna, and strawberries.
• Eat keto-friendly foods with nutrients that promote better sleep—Include foods in your diet that contain nutrients such as magnesium, tryptophan, vitamin D, and omega-3 fatty acids. Examples include almonds, spinach, chia seeds, dark chocolate, beef, poultry, cheese, eggs, chicken, turkey, canned tuna, pumpkin seeds, beef liver, sardines, egg yolk, and salmon.
• Follow a consistent sleep schedule—Decide on a specific bedtime and wake-up time, and aim for 7-9 hours of sleep each night. Stick to this schedule to improve your sleep quality.
• Exercise regularly but avoid doing it close to bedtime—Exercise can help relieve insomnia and speed up ketosis and weight loss. However, avoid exercising within 4 hours of bedtime, as it may interfere with your sleep.
• Practice relaxation techniques—Wind down before bed with a relaxing routine, such as reading a book or listening to soft music.
• Avoid caffeine and electronics close to bedtime—Caffeine and electronic devices can increase wakefulness and brain activity, making it difficult to fall asleep. Avoid consuming caffeine within 6 hours of bedtime, and turn off electronic devices at least 2 hours before bed.
• Keep your intermittent fasting periods short—While intermittent fasting is often used with the keto diet, it can stress the body and interfere with sleep. Avoid extended fasting periods, and opt for shorter fasting windows, such as 12-16 hours instead of 24 hours.

Frequently asked questions