If you’re following the keto diet and not losing weight, you might be wondering what’s going on. You’re eating right and exercising, so what’s the problem? Well, it could be that you’re making one of these common mistakes. In this blog post, we will discuss some of the most common reasons why people aren’t losing weight on the keto diet, and how to fix them!
- 1 Understanding Keto Diet
- 2 12 Reasons For Not Losing Weight On Keto
- 2.1 Not eating enough protein
- 2.2 Too many carbs
- 2.3 Not drinking enough water
- 2.4 Eating too much-processed food
- 2.5 Not getting enough sleep
- 2.6 Lack of exercise
- 2.7 Not tracking macros
- 2.8 Not eating enough fat
- 2.9 Unexpected stressors
- 2.10 Eating too often
- 2.11 Not following a realistic diet plan
- 2.12 Underlying health conditions
- 3 How Can You Fix It?
- 4 Conclusion
Understanding Keto Diet
Before we jump into the reasons why you may not lose weight on Keto, it’s important to understand what the Keto Diet is. The ketogenic diet, or keto for short, is a low-carb, high-fat diet that requires you to drastically reduce your carbohydrate intake and replace it with fats instead.
It has been used as an effective treatment for epilepsy since the 1920s. And has more recently been gaining traction as an effective weight-loss tool.
Through a process called ketosis, your body is able to burn fat for energy instead of the usual carbohydrates it normally runs on. The lack of carbs combined with the high-fat intake is what makes the Keto Diet so effective for those wanting to lose weight and even manage certain health conditions.
However, despite the popularity of the ketogenic diet, some people find that they are unable to lose weight on Keto or don’t experience all of its purported health benefits. Let’s take a look at why this can happen and how you can address it.
12 Reasons For Not Losing Weight On Keto
As a low-carb, high-fat diet, the ketogenic diet has become increasingly popular as a way to lose weight. However, while some people seem to experience quick results on the Keto diet, others don’t see any changes in their bodies. If you’re one of those who are not seeing any results, here are 12 potential reasons why:
Not eating enough protein
Protein is essential to the Keto diet as it helps to preserve muscle mass while in a calorie deficit. Make sure you’re getting at least 20% of your calories from lean sources such as chicken, fish, and eggs. When you decide to embark on a Keto diet, be sure to read up on all the different food groups and what you should be consuming from each.
Too many carbs
Many people do not realize that there is a limit to how many carbs one can consume while on the Keto diet. You should aim to keep your carb intake under 20-25g per day or 5% of your daily calorie intake. It’s also important to make sure you are getting the right kind of carbs from healthy sources such as fruits, vegetables, nuts, and seeds.
Not drinking enough water
Water is essential for the Keto diet as it helps to flush out toxins and keep your body hydrated. Aim to drink at least 8 glasses of water per day. And make sure you are getting enough electrolytes from sources such as salt, magnesium, potassium, and calcium. It might also help to drink sparkling water or flavored electrolyte drinks.
Eating too much-processed food
Processed foods are often filled with hidden sugars and carbs that can quickly add up. Make sure you stay away from these products as much as possible and stick to natural, whole foods that are low in sodium and sugar. You should also be mindful of even “low-carb” snacks or bars as they may contain more carbs than you think.
Not getting enough sleep
Sleep is essential for weight loss as it helps to reduce stress hormones, such as cortisol, which can increase cravings and make you more likely to snack throughout the day. Aim to get seven to eight hours of quality sleep each night in order to maximize your Keto results. In fact, sleep deprivation can also lead to an increase in ghrelin, the hunger hormone. And that will make it harder to stick to your Keto diet.
Lack of exercise
Exercise is key to any weight loss journey, including on the Keto diet. Make sure you are incorporating some form of physical activity into your daily routine. This can include anything from strength training to walking or biking. In addition, exercise can also help to reduce stress and improve mood.
Not tracking macros
Tracking your macros is an essential part of the Keto diet and can help you to stay on track with your meal plan. Be sure to log all your meals and snacks in a food journal or app. So that you can ensure you are staying within your macros range. Otherwise, you may be eating too much protein or carbs without even realizing it.
Not eating enough fat
Fat is one of the main components of the Keto diet, but it can be easy to forget about it when you’re trying to lose weight. Make sure you are getting enough fat in your diet by incorporating healthy fats such as olive oil, avocados, and nuts. For instance, try adding a tablespoon of olive oil to your salads or snacking on nuts throughout the day.
Stress is one of the main contributors to weight gain, so make sure that you are taking care of your mental health as well. There could be some unknown stressors that are causing you to reach for unhealthy snacks or skip meals. Therefore, it’s important to make time for yourself and do activities that bring joy and relaxation. Yoga, meditation, reading, or even going for a walk can help to reduce stress and keep you motivated on your Keto journey.
Eating too often
It’s important to remember that the Keto diet is based on a calorie deficit and if you are eating more calories than needed, then weight loss will be difficult. For example, eating every two hours, or even more often, can lead to a higher calorie intake. Therefore, try to stick to three meals and two snacks per day and incorporate healthy fats and proteins into each meal. This will make it easier to stay within your calorie goal.
Not following a realistic diet plan
The Keto diet can be difficult and not everyone will have the same success. Make sure you are following a realistic meal plan that includes all of your macros, as well as healthy fats, proteins, and carbs. You should also keep in mind that weight loss isn’t always linear and sometimes progress can take a bit longer than expected.
Underlying health conditions
Finally, if someone is not losing weight on keto, there could be an underlying health condition. It’s important to speak to your healthcare provider and make sure that there isn’t a medical issue that could be causing the weight loss plateau. This can include anything from an underactive thyroid to diabetes or insulin resistance.
All in all, the reasons someone may not be losing weight on the keto diet are likely due to a number of factors. It’s important to make sure you are taking all of these into consideration and making adjustments as necessary. If you continue to follow the Keto principles, then eventually you should experience some success.
How Can You Fix It?
Now, that you are aware of the reasons for not losing weight on keto, it is time to focus on the solutions. Here are a few tips to get you back on track:
- Increase your physical activity – Exercise is an important part of any weight loss plan, including keto. It helps to burn calories, increases muscle tone and strength, and boosts metabolism. Try adding in 30 minutes of exercise each day or breaking it up into two 15-minute sessions for optimal results.
- Track what you eat – Keeping track of your daily food intake can be helpful in making sure you’re getting the proper amount of macronutrients for your body. Consider using an app like MyFitnessApp to make this easier.
- Know your options – Many people on keto opt for a more relaxed approach. If you find that the traditional ketogenic diet is too restrictive, there are other variations to try such as cyclical or targeted keto.
- Get enough sleep – Sleep plays an important role in weight loss and overall health. When you don’t get enough sleep, your body produces more of the hormone ghrelin, which can lead to cravings and overeating. Aim for at least seven hours of sleep each night.
- Get support – Sometimes it can be difficult to stick with a healthy diet on your own. Consider joining an online support group or attending meetings in person for extra motivation and guidance.
- Stay consistent – Consistency is key when it comes to weight loss. Avoid skipping meals or binging on unhealthy foods in an effort to “catch up” later. Establishing a routine and following through with it will help you be successful in the long run.
Losing weight on the ketogenic diet doesn’t have to be impossible. With these tips, you can make sure that you are setting yourself up for success and reaching your goals. Remember, it is important to stay consistent and dedicated in order to reach your weight loss goals.
To conclude, not losing weight on keto may happen for some people. This can be due to a variety of factors, such as underlying medical conditions, inadequate calorie control, or not following the diet correctly. If you are trying to lose weight on keto but have had little success so far. Then it may be beneficial to consult with a professional. They can rule out any possible medical issues or nutritional deficiencies that may be hindering your success.
With the right approach and advice, you can see positive changes in the keto diet, such as increased energy levels and improved overall health. So don’t give up just yet! Keep at it and you will likely see results in no time.
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