The ketogenic diet has been super trendy over the last few years, and for good reason! It has helped many people control blood sugar, reverse certain health conditions, gain mental clarity, improve sleep, and achieve remarkable weight loss results.
For someone new to keto, it may seem like you can eat all the bacon, cheese and heavy cream you want, and lose drastic amounts of weight in record time. But whether you’re thinking of starting keto, are a keto beginner, or have been doing keto for a long time there’s still a chance that you may not be losing the weight for a variety of reasons.
GRAB YOUR FREE STEP-BY-STEP GUIDE TO KETO MEAL PLANNING ON A BUDGET BELOW!
In order to reap all the benefits that keto has to offer it needs to be implemented properly. It’s also important to note that you need to develop a keto plan that works for YOU. We are all different - our bodies are all different, and therefore there is no one-size-fits-all keto approach. So there may be a few different possibilities to examine in your own keto diet that may be sabotaging your keto weight loss efforts.
12 Reasons You’re Not Losing Weight on Keto:
YOU’RE NOT ACTUALLY IN KETOSIS
The most common reason for not losing weight on keto, is because you are not actually in ketosis. This is usually a result of not cutting back enough on carbs to achieve a ketogenic state. It is recommended for keto that you reduce your carbs to 5% of your overall food intake, or approximately 20-50g of total carbs per day.
You may feel like you’ve drastically reduced your carb intake, but for ketosis to occur but if you are still consuming too many carbs your body will convert that to glucose which it will use for fuel instead of burning body fat. To ensure you are meeting the requirements to be in ketosis you can track your macros using an App, or purchase a blood ketone meter to test your levels.
EATING TOO MANY CALORIES
It’s absolutely crucial to reduce your daily carb intake to lose weight on keto, but calories STILL count! In order to lose weight requires being in a calorie deficit - YES, even on keto. It’s entirely possible for you to not lose weight on keto if you’re eating portions that are too large, or snacking on high calorie foods throughout the day. Again, keeping track of your macros can ensure you are in a calorie deficit and keep you moving towards your goals.
EATING TOO FEW CALORIES
When you first start a keto diet it is very common to lose your appetite. Ketones and consuming higher fat foods than you’re used to may cause you to undereat. This could lead to eating fewer calories and cause your body to go into starvation mode which slows down your metabolism and could hinder your weight loss efforts. The good news is that this phase only tends to last for a few weeks while your body recalibrates to this new eating style, and should resolve itself.
GRAB YOUR FREE STEP-BY-STEP GUIDE TO KETO MEAL PLANNING ON A BUDGET BELOW!
EATING TOO MANY KETO-FRIENDLY CARBS
There are several types of carbs that can be consumed regularly on a keto diet. Some of these don’t tend to have a negative effect on weight loss such as low carb, low calorie vegetables. Other foods such as nuts and dairy are higher in fat, carbs, and calories. They are also very easy to overeat in large quantities.. Be aware of proper portion sizes by reading the labels on packages or weighing out the correct amount per serving using a food scale.
EATING TOO MANY KETO PRODUCTS
No matter what kind of diet you adhere to, the key to healthy weight loss is consuming whole, nutrient dense foods. Keto-friendly products are still processed foods that are considered “nutrient poor”. They tend to be higher in calories, contain chemicals and additives, and are generally void of any vitamins, minerals or antioxidants. Sweetened keto products use sugar alcohols that may also hinder weight loss in some people.
Focus the majority of your keto diet on nutrient-dense foods such as meat, eggs, poultry, fish, full-fat dairy, and non-starchy vegetables. Keep the keto products for a once in a while, occasional treat to keep striving for keto weight loss.
CONSTANT SNACKING
Even though many people often feel totally satiated when they switch to a keto diet, the habit of snacking may still be ingrained in your daily routine. Maybe you reach for a snack or treat around 3pm because that’s just what you’ve always done without even considering if you’re even hungry or not. Or maybe you always crave a keto-dessert after dinner.
Our habits play a huge role in our weight loss success. Be mindful of your hunger cues. True hunger tends to start from your stomach and travel up to your brain. False hunger tends to start in our brains and thoughts about foods, then travel downward. Keeping a food journal or tracking your macros is a clear way to cut out additional, unnecessary snacking for good.
DRINKING TOO MUCH ALCOHOL
It’s totally possible to consume alcohol on a keto diet and still be successful (Check out my blog on tips for drinking booze on keto!). However, many alcoholic beverages such as wine or beer are still high in carbohydrates. Hard alcohols or spirits like vodka, gin, rum or whisky have zero carbs but are still high in calories, which can prevent weight loss.
Your body will also treat alcohol like a toxin that it needs to burn through and get rid of, before it can go back to burning body fat. Drinking alcohol on keto is fine in moderation, but be aware that it will slow down your progress.
NOT DRINKING ENOUGH WATER
Drinking 1 gallon (or 3-4 liters) of water a day is super important on keto and here’s why. Carbohydrates hold onto water and sodium in the body. When you restrict carbs on a keto diet, your body will excrete more water and sodium and retain less water. This means in order to stay properly hydrated you need to drink more water than on any other diet. So if you aren’t drinking your water, your body will retain it and hinder your weight loss. Drinking tons of water also helps fill your stomach which can keep you from unnecessary snacking.
GRAB YOUR FREE STEP-BY-STEP GUIDE TO KETO MEAL PLANNING ON A BUDGET BELOW!
EATING UNNECESSARY FATS
While the ketogenic diet is technically low carb, high fat - it is not necessary to over-do it in the “fats” department. If you’re tracking macros it is most important to stay under carbs and calories, and hit your protein macro. But fats are still high in calories and it’s ok to stay below that number in your macros. Use fats more as a “lever” to help you stay full and satiated. Some research shows that if you stay under your fat macro for the day, your body will naturally use the fat stores on your body instead, resulting in greater weight loss results. There’s no need to add extra fat, just for fat’s sake - I’m lookin’ at you bulletproof coffee.
HIGH STRESS and/or POOR SLEEP
Even the best intended keto diet can fall short if you’re under a lot of stress. Stress causes your body to produce an excess of the hormone called cortisol, which encourages your body to store fat. Chronic high stress may also cause us to crave comfort foods, and detour off your keto diet entirely. Be sure to find ways to cope with stress that works for you such as time spent outdoors, meditation, or unplugging off electronic devices for a little while.
Sleep plays a massive role in successful weight loss. Studies have shown that being sleep deprived can negatively impact our hunger-regulating hormones like leptin and ghrelin. When we have a bad sleep we are more likely to feel an increase in appetite. Develop a relaxing night time routine that works for you that includes no screen time for 30 minutes before bed, reading a book, or drinking herbal tea.
YO-YO KETO DIETING
While there is a ton of food variety on a keto diet, you may still feel inclined to have carbs once in a while. The odd high carb meal for a holiday or special vacation will generally have minimal impact on your overall keto diet. Sure, it may slow down your progress a little bit, but any weight gained will be mostly from water. However - if you’re eating keto a few days a week, then eating carbs a few days a week will likely hinder any weight loss, and may even cause weight gain. When your body is constantly going in and out of ketosis it never gets a chance to full gear up into fat burning mode. If you are struggling to commit fully to a keto diet, you may want to ease into it by trying low carb (50-100g carbs per day) instead. You may lose the weight slower, but finding what works for you that you can be consistent with is the most important thing overall.
UNREALISTIC EXPECTATIONS
It’s important to remember that weight loss varies from person to person. Just because you know someone who seems to have lost weight quickly doing keto, does not guarantee the same for you. The rate at which you lose weight is NOT IMPORTANT. What matters most is making small, consistent changes that will be sustainable for a long period of time.
LITTLE OR NO EXERCISE
While it is not absolutely necessary to exercise in order to lose weight on keto, it is a key component to our overall health. Exercise can stimulate fat loss while lowering your risk of chronic diseases such as heart disease, diabetes and depression. Adding some physical activity can also help build muscle which boosts your metabolism even when you rest. If you’ve reached a plateau in your keto weight loss from diet alone, it may be time to start incorporating some exercise. Start with something easy, that you enjoy, and schedule it into your week to make it a non-negotiable and keep moving towards your weight loss goals.
There are countless reasons why you may not be losing weight on your keto diet. Be honest with yourself on what could be improved in your keto journey, and start making the necessary adjustments to achieve the results you truly desire. If you’re struggling and need some additional help and accountability you can learn more on how I can support you through the process and achieve your keto weight loss goals.
