Keto Not Working: What's Wrong And How To Fix It

The keto diet is a popular choice for people looking to lose weight. It involves eating a low-carb, high-fat diet that puts your body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. While some people thrive on this diet, others find that it stops working for them. There are several reasons why keto may not be effective for everyone. One reason could be that the person is not actually achieving ketosis, which can happen if you're consuming too many carbs or too much protein. Another reason could be that the person is eating too many calories, even if they are in ketosis. Constant snacking, especially on high-calorie keto snacks, can also hinder weight loss. In addition, lack of exercise, chronic stress, underlying medical issues, and not getting enough sleep can all negatively impact weight loss on a keto diet. Furthermore, some people may find the keto diet unsustainable in the long term due to its restrictiveness, making it challenging to stick to the program. Finally, the keto diet may not work for everyone due to individual differences in hormone levels, metabolism, and how their body responds to the diet.

You're not in ketosis

If you're not in ketosis, it's likely because you're consuming too many carbohydrates. The amount of carbohydrates that will prevent or kick you out of ketosis varies from person to person. Generally, it is recommended to keep your carbohydrates between 5 to 10 percent or between 20 to 50 grams of net carbs. However, some people may need to reduce their net carb intake further to achieve ketosis.

Another reason you may not be in ketosis is that you're consuming hidden carbohydrates. Many dishes at restaurants contain flour, sugar, or other carbohydrates, and it can be difficult to know the exact contents of a dish. Additionally, some store-bought foods that seem keto-friendly may contain more carbohydrates than you think.

If you're using urine test strips to check for ketosis, they may be inaccurate or give a false reading. A blood ketone meter is a more accurate way to test for ketosis, but it is more expensive.

If you're not in ketosis, it's important to remember that everyone's body is different, and it may take some time to find what works for you. Make sure you are following the rules of keto, including keeping track of your macros and increasing your fat intake.

• Use an app like MyFitnessPal to track your macronutrients and make sure your daily carbs are under 25 net grams.
• Increase your fat intake so your body knows that your new fuel source is plentiful.
• Be careful with dairy, as some dairy products can contain a surprising amount of carbs.
• Limit keto-friendly treats or desserts to a few times per week, as they are high in calories and can trigger more cravings.
• Get adequate sleep, reduce stress, and increase your physical activity.

You're eating too many calories

Even if you're on the keto diet, it's still possible to consume too many calories, which can hinder your weight loss efforts. Here are some ways that can help you manage your calorie intake while on a keto diet:

Understand the Keto Diet

The keto diet is a low-carb, high-fat diet. On this diet, carbohydrates are typically reduced to 30-50 grams per day, which is only around 5%-10% of your total calories. This is a significant reduction from the standard dietary recommendation of 45%-65% of calories from carbs. While on keto, your body enters a state of ketosis, where it burns fat for energy instead of glucose.

Create a Calorie Deficit

To lose weight, it's essential to create a calorie deficit. This means consuming fewer calories than you burn. On the keto diet, it's easy to overlook your calorie intake since you're primarily focused on reducing carbs. However, many keto-friendly foods like avocados, olive oil, nuts, and full-fat dairy are high in calories. Therefore, it's crucial to pay attention to portion sizes and not overindulge in these high-calorie foods.

Track Your Macros

Consider using a macro tracker app or a keto diet app to track your macronutrient intake. These apps can help you understand how many servings of carbs you're allowed per day based on your calorie needs. By tracking your macros, you can ensure you're staying within the recommended range for ketosis and not exceeding your calorie limit.

Increase Physical Activity

In addition to managing your calorie intake, increasing your physical activity can help create a larger calorie deficit. Exercise burns calories and stimulates fat loss. It also has numerous other health benefits, such as lowering your risk of chronic conditions like heart disease, diabetes, and depression. Creating a workout schedule and sticking to it will help you stay active and achieve your weight loss goals.

Choose Whole, Nutritious Foods

When following the keto diet, focus on consuming whole, nutritious, low-carb foods. Relying on processed or convenience foods, even if they are keto-friendly, can hinder your weight loss. These foods tend to be high in calories and low in essential vitamins, minerals, and antioxidants. Instead, opt for unprocessed, whole foods like full-fat dairy, eggs, fish, meat, healthy fats (avocado, olive oil), and non-starchy vegetables. These foods will provide you with the nutrients your body needs while helping you stay within your calorie limits.

You're eating too much protein

While on the keto diet, it's important to monitor your protein intake. The keto diet is a low-carb, high-fat diet, but that doesn't mean you should skimp on protein. Protein is essential for maintaining muscle mass and overall health, especially when following a low-carb diet. However, consuming too much protein can have some negative effects.

Gluconeogenesis

One common concern among those starting the keto diet is that overeating protein might kick them out of ketosis. This belief stems from the understanding that the body can convert excess protein into sugar through a process called gluconeogenesis, which could potentially reduce ketone levels.

However, this idea has been disproven. Gluconeogenesis is a necessary process that occurs in your body regardless of your protein intake. It is not the enemy of ketosis; instead, it plays a vital role in making ketosis possible. During ketosis, your body relies on gluconeogenesis to prevent hypoglycemia, fuel tissues that can't use ketones, and resupply glycogen stores.

Ketone Levels

While gluconeogenesis itself doesn't increase with extra protein intake, it's important to note that eating too much protein may still impact your ketone levels. Protein has a moderate insulin-stimulating effect, and increased insulin levels can lead to decreased fatty oxidation and inhibited ketone production. Additionally, research suggests that the amino acid alanine may suppress ketone production.

Kidney Strain

Another potential disadvantage of consuming too much protein is the strain it can put on your kidneys, especially if you have pre-existing kidney issues.

Weight Loss

If your goal is to lose weight, increasing your protein intake can be a great strategy. Protein is more satiating than fat, making you feel fuller for longer and helping to prevent overeating. Additionally, your body uses more energy to burn protein compared to burning fat, so you're effectively burning more calories by consuming more protein.

Protein Deficiency

Not consuming enough protein can have serious side effects on your health and well-being. Protein deficiency can lead to worsened workout performance, neuron atrophy, a weaker immune system, and an increased risk of various diseases.

The recommended amount of protein on the keto diet depends on your weight, age, and activity level. As a general guideline, aim for 0.8-1.5 grams of protein per pound of body weight per day. However, this may vary depending on your individual needs and activity level. For example, athletes, heavy exercisers, and those looking to build muscle may require a higher protein intake.

To ensure you're consuming the right amount of protein, it's recommended to use a keto macro calculator. This tool considers your personal goals, weight, height, and activity level to provide personalised macronutrient recommendations. By staying within the appropriate protein range, you can maintain ketosis and support your overall health.

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, in which your body burns fat for energy instead of glucose, you must drastically reduce your carbohydrate intake.

On the keto diet, carbs should be limited to just 10% of daily calories, or 20 to 30 grams per day. This is a stark contrast to the standard dietary recommendation that 45-65% of calories come from carbs.

To reach and maintain ketosis, it is crucial to decrease carb intake to the recommended range. This may mean giving up some of your favourite carb-heavy foods, such as rice, potatoes, bread, starchy vegetables, juice, fruit, and sweets. Even dairy products like flavoured yogurt and 2% milk can contain a surprising amount of carbs, with 13 grams in a single cup of 2% milk.

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 based on your calorie needs.

If you're eating too many carbs, it may take a few days to get back into ketosis. However, this can vary from person to person, and some people may find that it takes longer to get back on track.

Remember, even a small amount of hidden carbs in sauces or seasonings can add up, so it's important to be vigilant about tracking your carb intake when following the keto diet.

You're not eating enough

If you're not eating enough on the keto diet, you may not be getting enough calories, which is essential for your body to function correctly. Eating too few calories can slow down your metabolism, as your body doesn't have the energy it needs to maintain its normal processes.

On the keto diet, 70-80% of your daily calories should come from fats. If you're not getting enough fat from your diet and you're limiting your carb intake, you're likely not consuming enough calories.

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How to Get Enough Fats on Keto

• Use high-fat toppings and garnishes: Top your meals with high-fat garnishes like nuts, seeds, cheese, avocado, and cured meats. This will add flavour to your food and increase your fat intake.
• Add fat to drinks: You can add fat to hot drinks like coffee or tea by using creamer, whipped cream, or whole milk. Butter coffee is also a popular option for people on the keto diet.
• Pick whole-fat foods: Instead of reaching for low-fat options, opt for full-fat versions of foods like cheese, milk, and yogurt. These will provide you with the energy you need.
• Eat fatty fish: Fish like tuna and salmon are excellent sources of monounsaturated fats and are delicious and keto-friendly options.
• Use fat for cooking: Instead of using a low-calorie spray, cook your meals in fats like olive oil, butter, or peanut oil. This will add flavour to your food and increase your fat intake.
• Eat the right snacks: Opt for "real food" snacks that are high in fat and low in carbs, such as nuts, meats, cheeses, and hard-boiled eggs. "Fat bombs" are another good option—snacks that are low in carbs and high in fat.

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Benefits of Eating Healthy Fats

Eating healthy fats on the keto diet has multiple benefits, including:

• Lowering your low-density lipoprotein levels: Eating healthy fats helps to lower your "bad" cholesterol levels.
• Cell development and maintenance: Healthy fats are essential for your body to develop and maintain cells.
• Feeling full: Fats help you feel full and satisfied after meals, making it easier to regulate your food intake.

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Consequences of Not Eating Enough Fats on Keto

If you don't eat enough fat on the keto diet, you may experience negative consequences, such as:

• Increased hunger: You will feel hungrier, which may lead to eating more snacks and consuming more calories than you need.
• Missing out on benefits: You will miss out on the benefits of healthy fats, which include lowering cholesterol and supporting cell development and maintenance.
• Eating the wrong foods: If you're not getting enough fat, you may be more likely to eat the wrong types of foods, which can lead to other health problems.

It's important to note that while eating enough fat is crucial on the keto diet, you also need to ensure you're eating the right types of fats and not consuming too much fat.

Frequently asked questions