8 Reasons You Are Not Losing Weight on Keto (2024)

FAQs

Why am I doing everything right on keto but not losing weight? ›

Usually, when a person does not lose weight on the keto diet, it is because they have not achieved ketosis. One reason for not achieving ketosis is not cutting back enough on carbs. According to a 2023 overview of previous research.

Along with eating the wrong things, excessive calorie intake can also be a reason for an inability to lose weight on the ketogenic diet. Over-consumption of food and going over your recommended macros (including fat intake) can lead to weight gain rather than fat loss.

If you are struggling to get into ketosis even though you've restricted your carbohydrate intake and are eating lots of healthy fat, it may be time to look at some other factors. Try to reduce your stress levels, get enough sleep, and take a look at how much protein you are consuming.

To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.

These keto dieters say the fat on their body starts to feel softer to the touch. The concept of the whoosh effect is if you stay on the diet long enough, your cells start to release all the water and fat that's thought to have built up. When this process begins, this is called the “whoosh” effect.

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

#1: Eating too much protein.

The body can convert the amino acids from excess protein into glucose, potentially sabotaging your weight loss efforts and keeping your body out of ketosis. For a 2,000-calorie diet, this translates to about 75g of protein at about 10-20% protein.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Can eating too little carbs stall weight loss? ›

If you're on a low-carb diet to lose weight, you expect the scale to be going down. Ironically, though, diets that are too low in carbs can have the opposite effect over time as your body may react to the decreased carbohydrate intake by trying to produce its own usable glucose from protein or fat.

Plateauing is partly because your metabolism slows as you lose weight, meaning that you begin to burn fewer calories throughout the day ( 1 ). Plateauing may also signal the need to reevaluate your macronutrient ratio and consider tracking your intake more carefully.

Instead, try incorporating a variety of low intensity, steady state activities into your workout routine to get the most bang for your buck on the ketogenic diet. Jogging, biking, rowing, and doing yoga are just a few examples of physical activities that may be especially beneficial on keto.

A keto diet plateau is when you stop seeing changes on the scale or your body fat percentage isn't going down on the keto diet. There are many factors that contribute to weight loss stalls on keto, including hidden carbs, excess calories, chronic stress, and not getting enough physical activity.

Fat is fuel for keto dieters. But what happens if you don't eat enough fat on keto? You'll start feeling hungry and tired all the time because your body is low on fuel. After a few weeks of low fat consumption, you'll begin experiencing symptoms like diarrhea and headaches.

Weight loss from keto varies from person to person. Generally, if you maintain a daily caloric deficit of around 500-700 calories, you can expect noticeable weight loss after anywhere from 10 to 21 days. However, remember that weight loss is not linear and some may see results sooner.

It's likely due to factors such as: - Water retention: This can be caused by things like sodium intake, stress, menstruation, and other factors. -Glycogen stores: Glycogen is stored carbohydrate and it binds to water. So when glycogen stores are full, you will hold more water weight.

Weight loss on a ketogenic diet can sometimes result in losing inches without a corresponding change on the scale. This discrepancy is due to body composition changes, including fat loss and muscle gain.

Research shows that after a cheat meal, the body increases its metabolism, causing you to burn calories faster. This is caused by increased levels of leptin, a hormone secreted by fat cells and responsible for maintaining energy balance in the body.