5 Reasons You Are Not Losing Weight On Keto

The ketogenic diet, also known as keto, is popular for its weight loss effects.

The initial weight loss on keto can be dramatic, with some people losing up to 4 kg in the first week. It is, however, important to know that most of the initial weight is attributed to water.

Despite the initial weight being water, people continue to experience weight loss on keto. It's only around week four or month three when some people may notice a plateau. This can be frustrating and lead to questions like, "Why can't I lose weight on keto?" or even "Why am I gaining weight on keto?"

Rather than blaming the diet itself, it is important to pay attention to certain guidelines that can help you continue to lose weight on keto.

Here are five of the most common reasons you are not losing weight on keto:

1. Too High Carb Intake

One of the main reasons people struggle to continue to lose weight with a keto diet is due to eating too many carbs. Initially, limiting your carbohydrate intake to 20 grams per day helps you get into ketosis. It's only when carbs are reduced significantly that the body will switch its metabolic state to burn fat for fuel instead of glucose.

Perhaps your free meal plan simplified your carb intake, or maybe you're not keeping track and they just started creeping in over time. Perhaps you are following low carb and not keto.

Remember, on keto your carb macro is only 5% of your daily calories, which is usually between 20-30 grams per day, and on a low-carb diet, like Banting, there is no prescribe specific macronutrient ratio for carbs. Most of these low carb diet carb intake vary between 20 grams up to 100 grams per day.

If you are following keto, using apps like Cronometer, or MyFitnessPal can help you keep track of your macros. And, without food tracking, it is difficult to really know if you are meeting or exceeding your carb intake. Besides, I think they are great tools for learning about the carb content in various foods and recipes, net carbs and even keeping track of your portion size. Learn how to track your keto macros here.

2. Mindless Snacking Between Meals

When you eat a meal, your body releases the hormone insulin. Insulin helps to distribute and store the blood sugar from your meal in skeletal muscle. The time it takes for insulin and blood sugar levels to normalize can vary based on things like your meal composition and your metabolism. On average, it takes about 4 hours for insulin levels to normalize after a meal.

Reducing your carbohydrate intake to 20 grams per day, significantly lowers your blood sugar and insulin levels. This decrease is what leads to the production of ketones and the body burning stored body fat for energy - resulting in weight loss. Snacking between meals can lead to increased insulin levels, never really allowing the body to clear insulin completely from one meal to the next. This constant presence of insulin can be the reason why you are not losing any weight on keto. However, adopting more mindful eating practices can help you overcome this obstacle and help you can achieve your weight loss goals.

Mindfulness is key when it comes to snacking, even on keto-friendly options. Foods like nuts, nut butter, fat bombs, cheese, and droewors are calorie dense, and snacking on these foods is often the reason why people are not losing any weight on keto or experiencing a plateau. While these keto snacks are considered friendly and contain healthy fats, they should be consumed in moderation. I love macadamia nuts, but if I am not mindful I can easily consume a whole bag in one sitting.

3. You have Underlying Medical Conditions

While the keto diet is generally effective for weight loss, certain medical conditions can slow progress. Conditions like hypothyroidism, polycystic ovarian syndrome (PCOS), and other metabolic diseases like insulin resistance can be the cause of stalled weight loss, leading to frustration for those not losing weight on keto.

This does not mean that the keto diet is not effective. In fact, studies have shown that the healing power of being in ketosis can have positive effects on these conditions. It may just take some time for the body to heal before weight loss takes effect. So, don't lose hope.

Lifestyle changes, like incorporating exercise and practicing intermittent fasting, can help with some of these conditions and complement weight loss on a keto diet.

4. You have Unrealistic Weight Loss Expectations

The allure of rapid weight loss results we see on social media is powerful. But, one should keep in mind that weight loss is a highly individual process. The side-by-side images of a person who lost 10, 20, or even 30 kilograms do not reflect the time, dedication, and commitment to the diet.

Other factors, such as muscle mass, while losing fat, should also be considered. If you are incorporating physical activity or strength training into your routine and eating sufficient amounts of protein, the muscle you are building can reflect slower weight loss on your bathroom scale. Increased muscle mass improves metabolism, and building muscle mass while losing fat is highly beneficial. A regular exercise routine can improve other health benefits, such as a reduced risk of heart disease and improved bone health.

So, it's best to track your progress beyond using a simple bathroom scale for more accurate weight loss expectations. You can do this by taking weekly measurements of your arms, thighs, and midsection too.

5. Being Stressed and Sleep Deprived

Research shows that chronic stress and a lack of sleep significantly affect weight loss efforts. When we are constantly stressed, our bodies produce an excess of cortisol, often referred to as the stress hormone. And chronically elevated cortisol levels can lead to weight gain.

In one such study, Sanjay R. Patel and colleagues analyzed data from the Nurses’ Health Study and found that women who reported sleeping 5 or fewer hours per night were at greater risk for weight gain and in general weighed more compared with women who slept 7–8 hours per night. These findings appeared in the 15 November 2006 American Journal of Epidemiology. Because this type of study relies on self-report of amount of time slept—which people tend to overestimate, according to a study by Diane Lauderdale and colleagues in the 1 July 2006 American Journal of Epidemiology—the magnitude of the effect may actually be greater than estimated.

In Conclusion

While the ketogenic diet can be effective for weight loss, it's important to be aware of these common pitfalls that may hinder progress. Keep monitoring your carb intake, be mindful of snacking, consider underlying medical conditions, and set realistic weight loss goals.

Additionally, make sure you are eating whole foods and stay away from processed foods, even processed keto foods. Lastly, managing your stress levels and getting enough sleep are probably the most important lifestyle factors to consider.

Continue to practice patience and consistency. The keto lifestyle can be very rewarding beyond the initial weight loss goals.

If you're still feeling overwhelmed or have specific questions about your keto diet, don't hesitate to reach out to me. Sign up for a quick online consultation and get personalized advice and support to help you overcome the obstacles you're dealing with.

FAQ why you may not be losing weight on keto:

Why is keto not working for me anymore?

If you have hit a plateau in your weight loss journey, it may be helpful to reassess your macronutrient intake. I recommend tracking macros diligently with the use of a food diary app. Additionally, consider incorporating intermittent fasting to boost your results.

I am in ketosis but not losing weight.

This could be point number 1 above. You are eating too many carbs. Try tracking your food intake in a food diary for a few weeks and see if you have any improvements.

Do calories matter on keto?

Generally, we don't count calories on keto and mainly focus on the macronutrient ratios of fat, protein, and carbs. If you are not sure about how many calories or macros you are consuming, use a food diary app. It shows you your overall macros and the caloric total of these macros.

I'm not losing weight on keto week 4.

The initial excitement of the diet brings great adherence. As mentioned in point 1 above, it's usually from week 4 or month 3 that weight loss starts slowing down. Keep in mind that someone who has a lot of weight to lose may lose more weight rapidly than someone who has only 5 kg to lose. It's important to stay patient and consistent with your keto diet, as weight loss can vary from person to person. Remember to focus on overall health and not just the number on the scale. Tracking your progress through measurements or how your clothes fit can also be helpful in seeing results.

Why I'm not losing weight on keto and working out.

Refer to point 4 above.

While this post provides an overview of some of the reasons that may contribute to why you are not losing weight on keto, everyone's journey is unique. If you have any questions or need specific advice, consider booking a quick one-on-one consultation with me.