Not Losing Weight On Keto

Reasons Why You\’re Not Losing Weight On Keto

Wondering why you aren\’t losing any weight on keto? You\’ve tried your best to cut down on carbs. You have loaded so much upon bacon, cheese, and avocados, but the scale still isn\’t moving!

The keto diet is a high-fat, low-carbohydrate diet that has been linked to weight loss and health benefits. Carbohydrates are typically restricted to less than 20-30 grams per day when following a keto diet. However, in order to reap the benefits of the keto diet, it must be properly implemented.

The diet can be tough to master if you don’t know the right steps to take to get into ketosis. And once you’re in ketosis, it can be a challenge to stay there.

#1 You\’re Eating Too Many Calories

Not Losing Weight On Keto

When trying to lose weight, it’s critical to create a calorie deficit. This can be achieved by either reducing the number of calories that you consume or by expending more calories through increased physical activity.

Because many keto-friendly foods are high in calories, such as avocados, olive oil, full-fat dairy, and nuts, it\’s important not to overdo it. If you switch to a keto diet and don’t watch your calorie intake, you’re unlikely to drop pounds.

On a ketogenic diet, however, it is entirely possible to consume too many calories by eating excessively large portions or snacking on high-calorie foods throughout the day. Because of the filling effects of fat and protein, most people feel more satisfied after eating ketogenic meals and snacks.

Paying attention to portion size, increasing physical activity, and snacking in moderation between meals can help create the calorie deficit needed to lose weight.

Read More About Calories Here

#2 You’re Not Actually in Ketosis

Not Losing Weight On Keto

Have you been following the ketogenic diet for a while but have no idea if you’re in ketosis? This is where testing your ketone levels comes in.

You’ll only truly know whether you’re in a ketogenic state when you test your ketone levels.

How do you test your ketones? There are three ways to get a good measurement:

  1. Urine testing
  2. Breath testing
  3. Blood testing (the most accurate)

Read More About Ketosis And Ketones Here

#3 You’re Not Eating Enough Calories

diet, calorie counter, weight loss

The keto diet might take away your appetite for a while when you first start it. Ketones can help take away hunger initially, but this effect can wear off with time. This can result in your body going into starvation mode if you do not consume enough calories.

This slows down your metabolism and starts to hinder your weight-loss efforts. This lack of appetite should go out within a few weeks, but if you\’ve been on the keto diet for a while and you\’re still not feeling hungry, it might be time to switch diets or modify your keto.

#4 You Aren\’t Eating Nutritious Foods


No matter what diet plan you follow, the key to weight loss lies in consuming nutritious and whole foods. Depending on processed meals too much than required can put a dent in your weight loss even if they’re keto-friendly.

Because of the extra calories they provide, snack bars, keto desserts, and other packaged foods can derail your weight loss efforts. Furthermore, eating too many convenience foods on the run, such as hot dogs and fast food, can stifle weight loss.

These foods are nutrient-deficient, which means they are high in calories but low in vitamins, minerals, and antioxidants. Stick to unprocessed, whole foods to maximize your nutrient intake while losing weight on the keto diet.

Read More About Nutrients Here

#5 You’re Not Eating Satiating Meals

One of the keys to weight loss is eating at a calorie deficit, but it’s also important to pay attention to the quality of the calories you do eat to make sure you’re satisfied. Eating at a calorie deficit doesn’t mean you have to be hungry all the time.


Satiating healthy fats or saturated and monounsaturated fats are the cornerstones In fact, being hungry will make you unhappy, make you less likely to stick to your diet, and make you more likely to give in to cravings. By eating keto-friendly foods, you can eat a calorie deficit while still feeling satisfied. of the ketogenic diet. If you want a high-quality keto diet, you’ll need abundant sources of high-quality fats. For example, MCT oil is particularly helpful because it’s more satiating than coconut oil and boosts ketone production, so you can enter fat-burning mode faster.

High-quality proteins are also important. Fatty cuts of meat (like a ribeye steak), as well as wild-caught salmon and other high-fat fish, are excellent at keeping you satisfied.

You don’t need to shy away from protein — it won’t kick you out of ketosis as you may have heard. The belief that too much protein triggers gluconeogenesis and therefore lowers your ketone levels is just a myth.

Read More About Fats And Proteins Here

#6 You\’re Still Eating Too Many Carbs

The ratios of the keto diet are super important. Most people should stick to eating no more than 20 to 30 grams of carbs per day. But the thing is that many people might not realize how many carbs are in common foods.

This is why it\’s very important to track your daily intake. If you end up eating too many carbs on the keto diet, you may never get into ketosis, which can hinder your weight loss. Veggies, dairy, nuts, and nut butter are on the keto food list, but the grams of carbs can add up fast if you’re not tracking.

On a low-carb diet, both dairy and nuts should be consumed with caution. One common mistake people make on keto is overeating dairy and nuts to feel satisfied, but too much of these foods can increase both your carb intake and calorie count without you realizing it.

Other possible hidden carbs can be found in some cruciferous vegetables including cabbage, cauliflower, broccoli, Brussel sprouts, fennel, and turnips. You also want to limit your intake of fruit due to its high sugar content.

Read More About Carbs Here

#7 You’re Not Sleeping Enough

Not Losing Weight On Keto

Often an underestimated factor, not sleeping enough can stall or prevent weight loss. Lack of sleep can throw off your circadian rhythm and increase the risk of metabolic problems. All of your organs follow a certain timing and disrupting it can put you at a severe disadvantage.

Maximum fat loss can only be achieved with adequate sleep. Sleep is also essential for balancing hormones, especially hunger hormones. Sleep regulates both ghrelin (the hormone that makes you feel hungry) and leptin (the hormone that makes you feel full).

Your ghrelin goes up and your levels of leptin go down when you don’t get enough sleep, which is bad news for weight loss.

Read More About Sleep And Insomnia Here

Solution To Get That Scale Moving

So, how do you figure out the root cause for not losing weight on keto? The most important thing to remember is that everyone’s body is different and will react differently to each of the variables.

It will take some trial and error to figure out which foods and habits work best for your body, but it will be worth it. Examine the reasons listed above and make a note of anything you may have overlooked.

For losing weight, transforming yourself into a healthier version, and maintaining weight, subscribe to Keto India for a personalized keto consultation.

Good luck on your weight loss journey! Stay tuned for more health content! Also, don’t forget to follow us on Instagram for the daily dose of Ketogenic DietHealth, and Wellness!

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