If you are reading this, then you’re probably not losing weight on a keto diet.
A ketogenic diet has many health benefits other than just losing weight. Ketosis is a state where you utilize the fats of your body instead of glucose as the primary source of energy.
It is little difficult to be successful to get into ketosis if you do not know the right steps to follow.
Even if you are on a low carb diet , then also you might not be able to lose weight if you don’t consume the right food.
You should always remember that everyone’s body is different. One thing which is good for someone would not necessarily work for you.
We have listed the top 10 reasons for why you are not losing weight on keto:
- You Are Not In Ketosis
- Consuming Too Much Protein
- Your Body Is Missing The Hidden Carbs
- You Are Eating More Than You Need
- You Are Not Eating As Much As You Should
- You Are Exercising Too Much
- Excessive Stress
- You Don’t Get Proper Sleep
- You Have Food Sensitivities
- Leptin Resistance
1. You Are Not In Ketosis
The main reason you are not losing weight on keto diet because you might not be in ketosis at all. You might think that you are consuming low carb food and hence you should be in ketosis.
You should test your ketone levels in order to be sure whether you are in ketogenic state or not.
There are three ways to accurately test your ketone levels:
- i) Urine Test
The urine test is an affordable way to test the level of ketones but it does not yield the most accurate results.
It only measures the leftover ketones in the body. When your body is in keto diet, then it uses more ketones and hence the number of ketones in the urine would be less.
- ii) Breathe Testing
Breathe testing is little more reliable than the urine test but its still not more accurate.
Acetone is present in breathe and it can be tested by blowing in a ketonix mixer which gives a reading based on the amount of acetone it detects.
- iii) Blood Testing
A Blood test is the most reliable method to detect the level of beta-hydroxybutyrate (BHB) because there’s nothing which can dilute the result.
2. Consuming Too Much Protein
The common mistake a beginner makes while starting a keto diet is consuming too much protein.
You don’t need much protein when you are in ketosis. You only require a little amount of protein just to help your muscles recover.
If you consume too much protein, then your body will not enter ketosis because of gluconeogenesis.
Gluconeogenesis is a type of metabolic process which converts most of the proteins into glycogen and keeps your body to be dependent on glucose as an energy source.
Ketosis, on the other hand, is the process where the body burns fats as a fuel. If your protein intake is too high, then it will be converted to glucose and the body uses it before finding an alternative source of energy.
3. Your Body Is Missing The Hidden Carbs
Certain foods such as dairy, nuts and some vegetables are said to be good in a keto diet but they also have high carbohydrate count than you think.
You can eat both the dairy and nuts while on keto but you have to be little cautious. Consuming too much of these will increase your carb intake as well as calorie count.
Most of the people feel that there is limited food option while in keto diet, hence the common mistake people do is over-consumption of dairy and nuts.
There are also some hidden carbs in some of the vegetables like broccoli, cabbage, cauliflower, turnips, etc. Other vegetables which you can eat regularly are tomatoes, pepper, onion, eggplant, and squash.
You also need to limit your fruit intake because they have high sugar content.
Therefore, you should eat healthy fats like saturated and monounsaturated fats on a ketogenic diet.
4. You Are Eating More Than You Need
Most people think that there is not a limit on the amount of carb one can consume while starting a keto diet. This increase the calorie intake in the body by a huge amount.
For example – 1 pound of a body has almost 3500 calories. Hence, if we can cut down 500 calories per day then we can easily lose 1 pound of weight in a week.
This is where most people get confused.
The amount of calories in fat is twice as much as carbs and proteins. Therefore, it is necessary to measure how many grams of fat you are consuming on daily basis.
Without having the correct amount of calories you can never lose weight no matter how much less carb you consume.
5. You Are Not Eating As Much As You Should
This is not only for people who are on a ketogenic diet but for everyone who does not eat enough as they should.
Eating too many calories is bad on a ketogenic diet but at the same time not having enough calories can also be a major reason why you are not able to lose weight in a ketogenic diet.
When you don’t consume too much food then your body, as well as your metabolism, slows down in order to conserve the energy.
Your body uses the conserved fat as an energy source, otherwise, the body starts using the lean mass to get the required energy it needs.
If you do some extreme exercise, then your metabolic rate will drop significantly to protect your organs and other normal bodily functions.
6. You Are Exercising Too Much
You must have heard the famous saying “too much of something can be a bad thing”.
Exercise is important if you want to improve your overall health, however, it has to done within the limit. Most people do excessive chronic cardio which does not help in weight loss but on the other hand, it slows down your weight loss journey.
If you do repetitive aerobic training and exercise it will increase your appetite as the body needs those lost calories back.
Hence, you would end up overeating which will compensate your excess calories used.
7. Excessive Stress
Stress is a very important factor which affects your weight loss journey. When we are under stress our body produces cortisol.
Cortisol which is also known as stress hormone is responsible for storing fat around your stomach and which can make weight loss difficult.
It also channels glucose to the muscles when the body is under some kind of stress, which leaves very less fuel for the brain.
It is one of the top hormones which our body releases when we are in some kind of pressure.
It is also a symptom of acne or weight gain but it is important for our survival. It plays an important role in keeping us awake, alert and motivated. It becomes a problem when the cortisol production becomes chronic.
The keto diet has anti-inflammatory foods which help in reducing the chronic level of cortisol.
8. You Don’t Get Proper Sleep
Not having enough sleep is one of the underestimated factors which can prevent weight loss.
If you are not sleeping enough then your body clock gets disturbed. All of your body’s organs are put to work on certain specific timings and if you disturb your sleep timing then it could lead to severe problems.
Maximum fat loss can only be achieved if your body gets proper sleep.
Sleep deficiency also impacts on various aspects of your health. It also increases the chances of obesity.
Proper sleep is important to balance the hormones, especially the hunger hormones. Ghrelin and Leptin are two important hunger hormones.
If you don’t get an adequate amount of sleep, then the Ghrelin level goes up and the Leptin levels lower.
9. You Have Food Sensitivities
Even if you are consuming the right amount of calories and also tracking your macros, there is something which still seems off.
Most of the people have food sensitivities and they even don’t know about it. The most common food is dairy products like cheese, butter, yogurt, etc.
If your body is sensitive to the particular property in certain foods like dairy and gluten, it can affect the gut by causing imbalance and overall inflammation.
This inflammation can cause many other diseases including weight gain. If your body is sensitive to certain types of food then you should care which food is good for you and which is bad.
10. Leptin Resistance
Source - http://circ.ahajournals.org
Leptin is one of the fat controlling hormones which informs your brain that you’re full once you eat. It is produced by the fat cells of the body.
It is responsible for how many calories we consume, how much we burn and what amount is still left in the body.
Leptin resistance is the state where you have plenty of leptin but the brain does not receive any message.
The major cause of leptin resistance is lack of sleep, consuming excess processed foods, overeating, stress, etc.
Obese people also have leptin but the message that the body has enough food does not reach to the brain and hence they search for more food.
Now, you would have known what are the root causes of why you are not losing weight on a keto diet.
The most important thing to remember that everyone’s body is different. Each body might react differently to a number of variables.
You should try and figure out which foods work best for your body.
This might take some trial and error before figuring out the best foods for your body.
If you want to lose weight then get into ketosis, follow the right diet and figure out the foods which suit the best for your body.