Why am I not Losing Weight on Keto? Here are 8 Reasons Why

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You started your keto journey with hopes of transformation, every day you loaded yourself with bacon, avocados but despite your finest effort the scale still isn’t moving. Now you are not sure of its effectiveness. The keto diet has indeed helped people achieve their fitness goal and if you are not losing weight on keto, then maybe you are doing something wrong

Aim of the Keto diet is to keep the body in the metabolic state of ketosis. In this state, your body will start burning fat for energy, by breaking down stored fat and creating molecules called ketones to use as fuel

There are numerous health benefits of following the ketogenic diet such as mental clarity, increased energy, reduced blood pressure, lower cholesterol, etc but most people utilize this diet to lose weight

If you are following the keto diet for the very first time then there is a lot of possibility that you’re not in ketosis even after following the diet for 1-2 weeks. That’s why the keto diet is tricky!

When I started my keto journey, my goal was to lose 25 pounds. But despite my effort, I couldn’t get into ketosis. Nevertheless, by making a few adjustments in my diet I finally managed to get into ketosis

Transition to ketosis was followed by keto flu. For me, keto flu lasted for 2 days, during that time I felt achy, super drained, foggy. Getting myself through keto flu was a miracle in itself

The feeling entirely changed on day 3. I managed to lose around 10 pounds ( approx. ) in the very first month. After adding an intense workout routine along with the diet, I managed to lose combine total of 19.5 pounds

Losing weight with the keto diet is a bit more complicated then it seems. So, here are 8 reasons why you are not losing weight on the keto diet

girl eating

1. You are Not Counting Calories

A study on the ketogenic diet suggests that people on the keto diet lost 2.2 times more weight than people on low-calorie and a low-fat diet, This makes the keto diet better in comparison to other diets

But what most people don’t understand is that it’s still a diet and like every other diet it will work only if you keep a proper track of what you eat

Just because you are on the keto diet doesn’t mean that you can eat high-fat foods as much as you like. Even if you are in ketosis, you will keep gaining weight unless you restrict your diet to a specific amount of calories

The keto diet uses fat as fuel, and fat is pretty calorie-dense. Just like any other diet, you have to be in a calorie deficit state to lose weight

Lowering your carbs is simply just not enough

What you need to do is nourish yourself with a specific amount of calories every day So, that you are in a calorie deficit state while following the keto diet. Your daily calorie requirement will depend upon your age, weight, etc It’s best if you meet with a dietician and determine how many calories you need while on keto to lose weight

For example, a 200-pound person and 175-pound person should not consume the same amount of calories. So, from now on count your calories and restrict your calories to a specific amount

Pro tip: 1 gram of fat is equal to 9 calories as compared to 4 calories per gram of carb

2. You are not Eating Healthily

Even if you are in ketosis, your ability to lose weight will vary based on your food choices. With hundreds of keto snacks and dessert, not many people will stick to real whole foods like olives, eggs, avocados, and non-starchy vegetables like broccoli, cauliflower, etc

Processed foods will make it difficult for you to stay on ketosis let alone lose weight. Here are two reasons why your ability to lose weight will diminish if you keep consuming processed foods:

  1. They lack the nutrients your body needs to lose weight. A study even shows that deficiency in certain micronutrients in our diet, actually makes us more prone to weight gain
  2. Not all keto-friendly sweeteners are created equally, some are zero carbs but some contain carbs, which can indirectly push you past your daily carb intake if you are not careful enough

You can consume keto-friendly treats a few times per week, but if you are serious about losing weight, I would recommend you to stick to real whole foods only

girl drinking

3. You Lack Consistency

Let’s be serious, Keto diet is not for everyone. It’s hard and very restrictive. Doing it for a few days, and then quitting for a few days until you feel the urge again, will result in nothingness

To lose weight, Your body needs to be in ketosis for some time. Going in and out of the ketosis will only make it more difficult for you to lose weight. You need to go all-in for at least 30-60 days if you want the result

So, start slow and then steadily restrict your carbs intake. If you want to have great success with the keto diet, Condense your resolve, focus on why you are losing weight and stick with the diet no matter what

I was able to lose approximately 10 pounds in the very first month. But for two months straight, I had to explain to everyone around me about keto, and how I am utilizing it to lose weight. Moreover, since it wasn’t prescribed many a time, I felt like I was an unnecessary burden for people around me. Thinking before eating is not something easy to get used to

Nevertheless my friends and family were supportive. My success with keto diet was more of their effort than mine

4. You are consuming too Much Protein & Carbs

This is the general formula you need to follow to get into ketosis:

  • 5-10% calories from carbs
  • 20-30% calories from protein
  • 60-70% calories from fat

Most people should get into ketosis following this general formula. But still, Keto macros can vary from person to person. For example, I was consuming only 30 grams of carbs every single day which may be a lot in your case

Moreover, consuming too much protein can also work against you. For example, A small percentage of protein our body digest is converted into glucose. So, be aware of these small things and avoid mistakes

Remember your goal should be consuming healthy fats as much as you can. At the beginning stages of your keto journey, tracking everything you eat can be useful as well. In a way, you just need to stick to your diet plan


5. Your Diet Plan is Not Tailored Properly

To lose weight with keto, you need to complete three different tasks:

  • Task 1. Get into ketosis as fast as you can
  • Task 2. Make sure you are calorie deficit & fulfill your nutritional requirements appropriately while in ketosis
  • Task 3. Stay in ketosis for as long as you can

The faster you get into ketosis, the quicker you will start to lose weight. The longer you stay in ketosis, the more weight you will be able to lose

To complete the Ist & 2nd task, you need to know how many calories you need to get in ketosis & stay there based on your body type & your goal. Then you need to consume an appropriate amount of macronutrients & micronutrients to fuel yourself

It’s more like you need to know your nutritional requirements and consume food that your body needs. This way you will be able to get into ketosis and avoid nutritional deficiencies most people face

To complete the 3rd task which is to stay in ketosis for long, you need to fabricate your nutrition plan in such a way that you have a variety of food choices every day, to increase the likelihood of you sticking to the diet

Make sure that you have a meal plan that suits your taste buds. To make it more enjoyable for you to be in ketosis.

I understand it’s too much work for a newbie. So, I would recommend you to consult a dietician and ask them to help you in managing calories, macronutrients, micronutrients & in preparing a diet plan based on your personal food preferences or if you are like me and you don’t have time to consult a dietician, then you can get a custom keto diet plan form here

This diet plan will also respect your food preferences, and will be created based on the expertise of certified nutritionists, personal trainers, and chefs

Even after getting all the help the world & my family could offer still, following keto was a pain. I am a foodie and I hate restriction. But somehow I managed to lose weight. I think it’s because I didn’t quit in between

Pro Tip: Make sure your diet plan is concise & tailored to your need. Remember, a goal without a plan is just a wish.

stressed girl

6. You are Stressed out

A 2012 study on stress suggests that stress indeed can cause changes in hormone levels. Making it much more difficult to lose weight, and can also result in weight gain

I know it’s hard to not get stressed out. At any moment of any day, you will have some sort of problem to solve. But try to keep yourself away from stress and if you somehow find yourself in stress

Just relax, breathe, and if it’s a thing you can not change, move on


7. Alcohol

Alcoholic drinks are very calorie-dense. You shouldn’t view alcohol as an option. If you want results then avoid alcohol for at least 2 months if you can or consume alcoholic drinks that are low in carb & calories

woman fitness

8. You are Not Exercising at all

In the first month, I avoided training at all cost but in the second month I added a little bit of physical activity in my routine

Result: I lost more weight

Making your lifestyle a little bit athletic is not necessary but it will help you in the long run. Every week you will lose 2-10 pounds, a regular exercise routine can help you in boosting your results & morale

Moreover, it’s more enjoyable. If you don’t like exercising then adopt a sport. For example, I practice tennis for 2 hours every day

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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