Keto Weight Loss: Why It's Not Working For You

The ketogenic diet is a low-carb, high-fat, and moderate-protein eating pattern that has gained popularity for its weight loss and health benefits. However, some people may find that they are not losing weight on keto despite their efforts. There are several reasons why this may be the case. Firstly, not achieving ketosis, the metabolic state where the body burns fat for energy instead of glucose, is a common issue. This can happen if individuals are not cutting back enough on carbs or are consuming too many acceptable carbs like nuts and dairy. Eating too much protein can also hinder ketosis as excess protein can be converted into sugar. Secondly, individuals may be consuming too many calories, even on a keto diet, which can lead to a calorie surplus and weight gain. This is particularly true if one is not careful with portion sizes and snacks. Thirdly, stress, lack of sleep, and lack of physical activity can disrupt weight loss by altering hormone levels and decreasing metabolic rate. Finally, underlying medical conditions, food intolerances, or certain medications can also impact weight loss. It is important to note that weight loss is not always linear, and there may be fluctuations or plateaus.

Eating too many carbs

Carbs are tricky. They can be hidden in vegetables, sauces, and dressings. So, even if you think you're sticking to your keto diet, you might be consuming more carbs than you realise. This can prevent your body from entering the fat-burning state of ketosis, which is essential for weight loss on a keto diet.

To ensure you're not consuming too many carbs, it's important to track your carb intake. Use a macronutrient tracker to monitor your net carbs (total carbs minus fibre and sugar alcohols). This will help you stay within the recommended range of 20-50 grams of carbs per day, or even lower, as some sources suggest 30-50 grams.

Another way to confirm you're in ketosis is to test your blood ketones and blood sugar levels. You can use home testing kits that check for ketones in the urine, or a small machine called a ketone breath analyser that detects ketones in the breath.

If you find you are eating too many carbs, try to cut back and choose carbs wisely. For example, nuts and dairy are acceptable on the keto diet, but they also contain carbohydrates. So, while you don't have to cut out these foods completely, you should eat them in moderation.

Remember, keto is all about reducing your carb intake, so make sure you're not sneaking in extra carbs without realising!

Eating too many calories

Even when following a keto diet, it is still possible to consume too many calories, which can hinder your weight loss goals. To lose weight, you need to be in a calorie deficit, meaning you are consuming fewer calories than you burn.

On a keto diet, it is easy to overindulge in high-calorie foods such as avocados, olive oil, full-fat dairy, and nuts. For example, half a cup of almonds contains over 400 calories. Therefore, it is important to pay attention to portion sizes and not overeat, even if you are snacking on keto-friendly foods.

To ensure you are consuming an appropriate number of calories, it is helpful to track your calorie intake using a fitness or nutrition app. These apps can help you understand which foods are higher in calories and allow you to make adjustments to promote a negative energy balance, which is necessary for weight loss.

In addition to tracking your calorie intake, increasing your physical activity can also help create a calorie deficit. By expending more calories through exercise, you can boost your weight loss, even while following a keto diet.

Eating too much protein

The keto diet is a low-carb, high-fat diet that can be an effective tool for weight loss. However, one of the most common concerns for people starting the keto diet is eating too much protein. Many people believe that excess protein can be converted into sugar in the bloodstream and knock down ketone levels, potentially kicking them out of ketosis. So, what happens when you eat too much protein on the keto diet, and how much is too much?

How Your Body Responds to Protein Intake

When you eat protein, it triggers the release of two hormones: insulin and glucagon. These hormones have opposing functions, with insulin stimulating the uptake of sugar into cells and reducing the breakdown and release of fat from fat cells, while glucagon triggers the breakdown of glycogen, fat burning, and the production of new fat cells. The ratio of insulin to glucagon released depends on factors such as the macronutrient makeup of your diet, your gender, and your activity levels.

The Impact of Too Much Protein

Finding Your Ideal Protein Intake

The ideal protein intake on the keto diet depends on various factors, including your genetics, gender, current macronutrient and calorie intake, insulin sensitivity, activity levels, and body composition. As a general guideline, sedentary individuals should consume 0.6-0.8g of protein per pound of lean body mass, regularly active individuals should aim for 0.8-1.0g, and those who lift weights can consume up to 1.0-1.2g.

Signs You May Be Eating Too Much Protein

There are a few signs that may indicate you are consuming too much protein on the keto diet. One is if your breath starts to smell like acetone or nail polish remover, which can happen when your body is restarting its journey to ketosis. Another sign is if your breath smells like ammonia, a natural by-product of protein metabolism that can build up and be exhaled when protein intake exceeds what your body can handle. Additionally, experiencing flu-like symptoms, such as keto flu, can also be an indication that you are consuming too much protein.

The Importance of Protein on the Keto Diet

While it is crucial not to overeat protein on the keto diet, it is equally important to ensure you are getting enough. Protein is essential for various bodily processes, including muscle growth and repair, supporting healthy bones and joints, promoting healthy skin, hair, and nails, and maintaining immune function. Eating too little protein can hamper recovery, decrease lean muscle mass, and make it harder to lose weight.

In conclusion, while it is a concern for many, eating too much protein is less likely to affect ketosis in healthy and active individuals. However, for those with type 2 diabetes or insulin resistance, monitoring protein intake and finding your ideal protein limit is crucial to maintaining ketosis.

Not exercising enough

Regular physical activity is essential for weight loss and overall health. Exercise increases the number of calories you burn, not only during your workout sessions but also at rest. This is because it boosts muscle mass, which in turn boosts your Basal Metabolic Rate (BMR) – the number of calories you burn at rest.

You don't have to dedicate large chunks of your day to the gym to increase your physical activity level. Start with more physically demanding activities such as taking the stairs, walking instead of driving, and standing at your desk. If you have the time, scheduled exercise is also very effective in aiding weight loss. Choose a physical activity you enjoy, such as yoga, pilates, dancing, cycling, or Zumba, to maximize your chances of success.

Exercise not only helps with weight loss but also can help to counteract stress through the release of feel-good chemicals like serotonin in the brain.

Not managing stress

Stress can have a significant impact on weight loss, especially when coupled with a lack of sleep. When stressed, the body produces excess cortisol, often referred to as the stress hormone. High cortisol levels can encourage the body to store fat, particularly in the abdominal area, and increase appetite. Those who are chronically stressed are often sleep-deprived, which has also been linked to weight gain.

Therefore, it is essential to address stress and practice stress management techniques. Here are some strategies to help manage stress:

• Identify stress triggers: Recognize the situations or factors that trigger your stress. It could be work deadlines, personal issues, or other stressors. Jotting them down in a journal can help clear your head and allow you to strategize better.
• Adopt stress-reduction techniques: Engage in activities that help you relax and reduce stress levels. This could include meditation, deep breathing exercises, yoga, or hobbies that bring you joy and a sense of calm.
• Build a support system: Connect with friends, family, or support groups who can provide encouragement and motivation. Sharing your experiences and challenges with others can help you feel supported and less alone in your keto journey.
• Practice self-care: Prioritize self-care activities that promote relaxation and reduce stress. This could include engaging in hobbies, listening to soothing music, reading, or spending time in nature.
• Seek professional help: If you feel overwhelmed by stress, consider consulting a mental health professional. They can provide you with additional tools and techniques to manage your stress effectively.

By effectively managing stress, you can improve your overall well-being and increase your chances of achieving your weight loss goals on the keto diet.

Frequently asked questions