Keto Not Working: Why Your Body May Be Adapting

The ketogenic diet is a low-carb, high-fat, and high-protein eating style that aims to put the body into a state of ketosis, where it burns fat for energy instead of glucose. While some people thrive on this diet, seeing rapid weight loss and improved energy, it doesn't work for everyone. If you're one of the many people who have tried keto and not seen the results you were hoping for, there could be several reasons why.

Firstly, it's easy to overeat on calories when keeping carbs low. Keto-friendly foods like avocados, olive oil, nuts, and dairy are high in calories, so it's important to monitor portion sizes and not snack too frequently.

Secondly, not all carbs are created equal. Some people can get away with eating more carbs than others and still remain in ketosis. Hidden carbs in condiments, dairy, and packaged foods can quickly add up, so it's crucial to read labels and track your macros carefully.

Thirdly, stress, lack of sleep, and underlying medical conditions can impact weight loss. High cortisol levels from chronic stress can encourage the body to store fat, especially around the belly. Sleep deprivation can also disrupt hormones that regulate hunger, leading to increased appetite. Medical issues such as hypothyroidism, PCOS, Cushing's syndrome, and high insulin levels can also hinder weight loss.

Additionally, keto may not be sustainable for everyone due to social limitations and dietary restrictions. Constant cravings for carb-heavy foods, bad breath, and the inability to join friends for meals can make sticking to keto challenging.

Lastly, exercise plays a vital role in weight loss. Incorporating physical activity into your lifestyle is essential to stimulate fat loss and build muscle, which boosts metabolism.

If you're considering keto, it's essential to do your research, monitor your body's responses, and make adjustments as needed.

You're consuming too many calories

While the keto diet is not about counting calories, it is still possible to be consuming too many calories when increasing your fat intake. This is because fat contains more than double the amount of calories compared to protein and carbs.

To be in a state of ketosis, your body needs to be burning fat for energy instead of carbs. To reach this state, your fat intake should be within the recommended levels. Consume around 140-170 grams of fat each day. This should be, on average, 70-85% of your daily caloric intake.

It is important to understand the difference between serving size and portion size. For example, nuts like macadamias, walnuts, or pecans are a healthy source of fats but should not be the major sources of fat in your diet. This is because they also contain carbohydrates and phytic acid. Phytic acid binds minerals in the digestive tract, making them less available to our bodies. It impairs the absorption of iron and zinc and, to a lesser extent, calcium.

If you are consuming too many calories, you may be in a calorie surplus, which will hinder your weight loss.

Solutions

• Make sure your fat intake is within the recommended levels.
• Understand the differences between serving size and portion size.
• Try intermittent fasting.
• Drink more water.
• Exercise more.

You're eating too many carbs

One of the main reasons the keto diet may not be working for you is that you're consuming too many carbs. To reach the state of ketosis, a metabolic state in which your body burns fat for energy instead of glucose, you need to drastically reduce your carbohydrate intake. Carbohydrates should only account for around 5% to 10% of your total calories, which is a stark contrast to the standard dietary recommendation of 45% to 65%.

It is normal to have some difficulty cutting out carbs when first adjusting to the ketogenic diet. However, to reach and maintain ketosis, it is crucial to decrease your carb intake to the recommended range. Here are some tips to help you reduce your carb consumption:

• Track your macronutrients through an app: Consider using an app like MyFitnessPal to track your macronutrient intake. This can help you learn how many servings of carbs you're allowed per day based on your calorie needs.
• Choose low-carb produce: When looking for produce, opt for foods with very few carbs, such as green leafy vegetables or berries.
• Be mindful of hidden carbs: Read food labels and ingredient lists carefully to identify hidden carbs. Even small amounts of mustard or mayonnaise can contribute to your daily carb intake.
• Invest in a blood glucose/blood ketone meter: To know exactly how many carbs you should eat per day to stay in ketosis, consider investing in a blood glucose or blood ketone meter.
• Be aware of individual differences: Keep in mind that the number of carbs needed to reach ketosis varies from person to person. What works for someone else may not work for you.

By implementing these strategies and reducing your carb intake, you can increase your chances of reaching and maintaining ketosis, which is crucial for the success of the keto diet.

You're not eating nutritious foods

No matter what dietary plan you follow, the key to healthy weight loss is to consume nutritious, whole foods. Relying on processed foods can put a dent in your weight loss even if they're keto-friendly.

Processed foods like snack bars, keto desserts, and other packaged foods can derail your weight loss efforts by adding extra calories. These foods are nutrient-poor, meaning they're high in calories but low in vitamins, minerals, and antioxidants.

To optimize your nutrient intake while losing weight on the keto diet, stick to unprocessed, whole foods. For example, full-fat dairy products, eggs, fish, pastured meats, poultry, and healthy fats like avocado and olive oil are all great choices.

Be sure to add non-starchy vegetables like greens, broccoli, peppers, and mushrooms to dishes to add nutrients and fiber.

What to eat

• Full-fat dairy products
• Eggs
• Fish
• Pastured meats
• Poultry
• Avocado
• Olive oil
• Non-starchy vegetables (greens, broccoli, peppers, and mushrooms)

You're eating too much fat

While keto is a relatively high-fat diet, if you are trying to lose weight, your body should be relying on some of its fat stores for energy. This means that if you eat more fat, you will burn less body fat, because you are eating it instead.

Fat is very calorie-dense and needs to be balanced. Keto-friendly foods such as avocados, olive oil, full-fat dairy, and nuts are high in calories, so it's important not to overdo it.

A good rule of thumb is to consume around 140-170 grams of fat each day, which should be on average 70-85% of your daily caloric intake. This should be enough to keep you satiated without hindering your weight loss.

If you are eating more fat than this, you may be hindering your weight loss. Try reducing your fat intake and seeing if that has any effect. It's important to note that you don't want to reduce your fat intake too much, as this can lead to feelings of hunger. You're looking for the level of fat intake where you're not hungry, but your body is able to rely on its own body fat for energy.

Go back to the basics with a simple meal plan:

• Lunch: 1/2 of the daily serving of protein and green leafy salad
• Dinner: 1/2 of the daily serving of protein and green vegetables

This is a good starting point, and you can easily adjust things from there – protein, fats, and carbs – without getting caught up in additives, snacks, baked goods, and complicated recipes.

You're not drinking enough water

Drinking enough water is crucial for weight loss, even if you're not following a keto diet. Staying hydrated can help curb snacking and prevent weight gain. The Institute of Medicine of the National Academies recommends a total water intake (from all beverages and food) of 2.7 litres (91 ounces) for women and 3.7 litres (125 ounces) for men daily. However, most people don't meet these recommendations, so aim for at least these amounts every day and see how your body responds. If you find it easy to meet these targets, try increasing your water intake by a cup per day.

Water is particularly important on the keto diet because we tend to flush out our electrolytes, and we also consume more salt and electrolytes. Dehydration can cause the body to retain water, leading to a stall in weight loss. Additionally, drinking more water can help with hunger management and reduce the urge to snack throughout the day.

If you're struggling to drink enough water, try setting reminders on your phone or investing in a reusable water bottle that you can carry with you throughout the day. Adding flavour to your water, such as lemon or lime slices, or drinking herbal tea can also make it more enjoyable.

It's important to note that while increasing your water intake is crucial, it should be done in conjunction with other healthy habits. A well-rounded approach to health and weight loss includes proper nutrition, regular exercise, stress management, and adequate sleep.

Frequently asked questions