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

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that has gained popularity in recent years for its potential weight loss benefits. However, it's important to note that keto doesn't work for everyone, and there are several reasons why someone may not be losing weight while on this diet. One key reason is that they may not be in a state of ketosis, where the body burns fat for energy instead of glucose. This can happen if an individual is consuming too many carbs or too much protein. Other factors that can hinder weight loss on keto include eating too many calories, not getting enough exercise, high stress levels, inadequate sleep, underlying medical conditions, and food intolerances. Additionally, the keto diet may not be suitable for everyone due to its restrictive nature, difficulty in customization, and potential nutrient deficiencies.

You're 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. Nuts are a common culprit, as they are easy to overeat and calorie-dense. For example, a half-cup of almonds (which fits in your hand) contains over 400 calories. Other keto-friendly foods that are high in calories include avocados, olive oil, full-fat dairy, and nuts.

To lose weight, you need to maintain a negative energy balance, which means consuming fewer calories than you burn. You can track your calorie intake by using a fitness or macronutrient tracker app, such as Carb Manager, Cronometer, or MyFitnessPal. These apps can help you stay within a healthy calorie deficit and promote weight loss.

In addition to tracking your calorie intake, you can also make some simple adjustments to your diet and lifestyle. Firstly, be mindful of your portion sizes and try not to overeat, even if you are consuming keto-friendly foods. Secondly, increase your physical activity to burn more calories. Finally, consider reducing your consumption of high-calorie keto snacks, such as nuts, nut butter, fat bombs, cheese, and jerky. Instead, opt for lower-calorie options like non-starchy vegetables or proteins, which can help you feel full without the extra calories.

While it is important to monitor your calorie intake, remember that a well-balanced keto diet should include a variety of nutritious, whole foods. Make sure to include plenty of unprocessed, low-carb, and high-fat foods such as full-fat dairy, eggs, fish, meat, healthy fats like avocado and olive oil, and non-starchy vegetables.

You're not in ketosis

If you're not losing weight on keto, it may be because you're not in ketosis. Ketosis is a metabolic state in which your body burns fat for energy instead of glucose. To reach this state, you need to drastically reduce your carbohydrate intake. Here are some reasons why you might not be in ketosis:

Not cutting back enough on carbs

The recommended amount of carbs for someone on the keto diet is 20 to 50 grams per day on a 2000-calorie diet. Even if you've reduced your carb intake, you may still be consuming enough carbs for your body to produce energy from glucose, which can slow down the rate of fat burned in your body.

Eating too much protein

Some people mistakenly believe that a low-carb, high-protein diet is the same as keto. However, the body can break down excess proteins into amino acids and convert them into types of sugar. On the keto diet, fat should make up 55-60% of your calorie intake, so there's not much room for protein. If protein makes up more than 35% of your diet, you may not go into ketosis.

Eating too many acceptable carbs

Some acceptable carbs on the keto diet include nuts and dairy, which are high in fat and nutrients. However, they also contain carbohydrates, and eating too many of these can prevent you from achieving and maintaining ketosis.

Not counting calories

To lose weight, you need to burn more calories than you consume. Even if you're in ketosis, consuming too many calories can lead to weight gain. It's important to track your calorie intake and stick to a balanced meal plan.

Constant snacking

Snacking throughout the day can increase your calorie intake and cause you to consume more calories than you burn, resulting in weight gain. Alcoholic drinks, especially wine and beer, are high in carbohydrates and calories and can hinder weight loss.

Little to no exercise

Exercise is crucial for burning calories and stimulating the body's metabolism. It's especially important when following a keto diet, as the high-fat foods can be very calorie-dense.

If you suspect that you're not in ketosis, you can use home testing kits that check for ketones in the urine or breath. These can help you confirm whether you've reached ketosis and make any necessary dietary changes to achieve your weight loss goals.

You're eating too much protein

Protein is an essential macronutrient that supports muscle growth and repair, healthy skin, hair, and nails, and the maintenance of healthy bones and joints. However, on a keto diet, it's important to remember that protein intake should be moderate. Consuming too much protein can interfere with your body's ability to burn fat and produce ketones, which is crucial for achieving and maintaining ketosis, the metabolic state where your body burns fat for energy instead of glucose.

On the keto diet, it is recommended that protein makes up about 20% of your daily calorie intake. This translates to about a gram of protein per kilogram of body weight, or somewhere between 60 and 120 grams of protein per day, depending on your size. However, individual protein needs may vary, so it's always best to work with a dietitian to figure out your specific needs before starting the keto diet.

When you consume more protein than your body needs, your body can turn the excess protein's amino acids into glucose through a process called gluconeogenesis. This process interferes with ketosis in two ways. First, because glucose is easier for your body to access for fuel than fats, your body will opt to use glucose for energy instead of burning fat. Second, the increase in glucose production leads to an increase in insulin levels, which reduces ketone production. As a result, you get stuck in a sugar-burning mode and are unable to shift into ketosis.

Signs You're Eating Too Much Protein

How can you tell if you're consuming too much protein and it's affecting your ketosis? Here are some signs to look out for:

• Ammonia Breath: Ammonia is produced by the body when it digests and breaks down protein. Ingesting large amounts of protein can lead to ammonia production, resulting in breath that smells like ammonia or Windex.
• Flu-Like Symptoms: When too much protein shifts your body out of ketosis, you may experience symptoms similar to the 'keto flu,' including low energy, irritability, headaches, muscle cramps, and digestive issues. These symptoms may recur as your body bounces between burning sugar and burning fat.

Getting Your Protein Intake Under Control

If you suspect that you're eating too much protein, the first step is to track your food intake using an app for a few days to get a clearer picture of your protein consumption. If you're consuming more than 20% of your daily calories from protein, you'll need to adjust your meals and snacks to reduce your protein intake. Additionally, testing your ketone levels using at-home strips can help confirm whether you're in the optimal ketosis range.

You're stressed

Stress can have a direct impact on your weight loss journey. When your body is stressed, it releases a hormone called cortisol, which encourages your body to store fat, especially in the belly area. If you are constantly stressed, you may also be sleep-deprived, which has also been linked to weight gain. Lack of sleep negatively impacts hunger-regulating hormones, causing an increase in appetite.

To reduce stress, try mindfulness practices such as meditation or yoga, and reduce the amount of time spent on electronic devices. Physical exercise is another effective way to minimise stress by inducing the release of 'feel-good' chemicals like endorphins and dopamine. Additionally, surrounding yourself with a supportive network of loved ones can help reduce stress levels.

You have an underlying medical condition

If you're not losing weight on the keto diet, it could be due to an underlying medical condition. In some cases, certain medical conditions or medications used to treat them can cause weight gain or prevent weight loss. Here are some possible medical reasons why you might not be losing weight while on the keto diet:

• Endocrine conditions: Polycystic ovary syndrome (PCOS) and Cushing's syndrome are two examples of endocrine conditions that can affect weight regulation.
• Mental health conditions: Depression and anxiety are mental health issues that have been linked to weight gain and can make it challenging to lose weight.
• Hypothyroidism: An underactive thyroid gland can lead to weight gain and make weight loss difficult.
• Hyperinsulinemia: High insulin levels can contribute to weight gain and make weight loss a challenge.

If you suspect that an underlying medical condition might be the reason for your lack of weight loss on the keto diet, it is recommended to consult a doctor or healthcare professional. They can perform the necessary tests to determine if a medical condition is preventing you from losing weight. With proper management, including medication, lifestyle changes, and dietary adjustments, it is possible to achieve and maintain healthy weight loss.

Frequently asked questions