If you’ve started a ketogenic diet, but the scale isn’t budging, there could be something sneaky getting in the way of your results. If you’re confused why you’re not losing weight on keto, keep reading to learn eight things to watch out for!
Not Losing Weight on Keto Diet? Here’s Why…
The keto diet is a way of eating that can lead to incredible weight loss — I know because it’s worked for me!
However, if you’re not losing weight on keto, you may be unintentionally sabotaging yourself!
8 Reasons Why You’re Not Losing Weight on Keto
Low carb, high fat — that’s the keto diet in a nutshell.
It’s a popular weight loss method and way of eating because it works for so many people!
However, if it’s NOT working for you, keep reading for some of the most common causes of not losing weight on keto.
1. You’re Still Eating Too Many Carbs
As with calories, we sometimes eat more carbs than we think.
You must reduce carb intake in order to enter ketosis. If you’re not losing weight on keto, you may need to re-evaluate how many carbs you’re eating.
Each person is different, so there is no one-size-fits-all carb count for the keto diet. The ideal amount of carbs for each person depends on metabolism, age, activity levels, etc.
However, a good rule of thumb is to make sure that no more than 5% of your daily caloric intake comes from carbohydrates. For example, if you eat 1200 calories in a day, you want to stay below 60 grams of net carbs.
Here are a couple other tips for making sure that carbs don’t sneak up on you:
- Keep a food journal with everything you eat each day, noting the number of carbs in each item. This is a great way to hold yourself accountable and keep track of sneaky carbs — they add up quickly!
- Check the labels on everything you purchase and consume. Sometimes things that we think are low carb, like certain pre-packaged shredded cheese, actually contain added starches and carbs!
Learn More: How Many Carbs Can You Eat on Keto?
2. You’re Eating Too Much Junk Food
Just because something says “low carb” or “keto” on the packaging, doesn’t mean it is something that you can eat without limits.
Processed food is still something you want to enjoy in moderation, even if it is low carb.
I don’t even know how to explain it, but I find that my weight loss stalls if I eat too much “junk” or processed food. Whether it’s sugar-free popsicles or protein bars — it feels like my body digests them differently.
Also, many pre-made diet foods contain sugar alcohols as sweeteners. These sugar alcohols are notorious for causing gas and digestive issues, which can make you feel uncomfortable and bloated.
Stick to real food, and you’ll see the best results.
3. You’re Eating Too Many Calories
While carbs are the main focus on the keto diet, it’s important to keep an eye on your overall caloric intake as well.
Fats are a central part of the keto diet, and fats are higher in calories than other types of food. Since fats are also more filling than other types of foods, this often helps prevent over-eating.
However, if you’ve been eating a low carb diet, but still aren’t losing weight, it’s possible that you’re consuming an excessive number of calories.
I generally don’t recommend “counting calories” or limiting calories on the keto diet. Instead, I find it better to focus on eating the right types of foods.
If you’re filling up on the good stuff, you’ll be less likely to eat too much or reach for junk food!
The amount of calories you should consume depend on a variety of factors. There are many calculators online that will help you determine how many calories your body needs.
Even on keto, balance is key. Your body needs a variety of nutritious foods: meat, fatty fish, low-carb vegetables, eggs, and even the occasional fruit.
Free Guide: Check out our handy keto food list to learn about the best foods to eat on the keto diet!
4. You Aren’t Sleeping Well
Lack of sleep can lead to weight gain — whether or not you’re dieting.
That’s because when we don’t get enough sleep, it disrupts our hormonal balance. Both hormones that regulate appetite and feelings of hunger are affected, leading to intense cravings.
It’s no fun fighting regular food cravings, but now imagine that those cravings are amplified because your body is producing more of the hormones responsible for them. That’s a recipe for over-eating!
The average adult needs at least 7-9 hours of sleep a night for their health, and for the best chances of maintaining a healthy body weight.
If you’re having trouble finding enough time to sleep, you might need to change your mindset. Make sleep a priority – your health depends on it!
If your struggle is falling asleep, try these easy ways to encourage sleep and feelings of restfulness:
- Instead of showering in the morning, take a relaxing bath at night.
- Use lavender essential oil, which is known for it’s soothing properties.
- If dairy is part of your diet, a small glass of warm milk may encourage sleep. Stick with full-fat whole milk.
- Avoid electronics for at least 30 minutes before bed.
5. You Aren’t Exercising
The keto diet works best when combined with regular, moderate exercise.
Initially, you may see fantastic weight loss results by cutting out carbs — even without exercise.
However, if your weight loss slows or stalls, it’s time to start working out! You don’t have to do anything crazy or extreme, but physical activity is beneficial for overall health and weight loss.
Exercising burns calories, simple as that!
6. The Keto Flu is Slowing You Down
When I first heard the term “keto flu” I was skeptical.
However, after experiencing it, I can tell you that the keto flu is something you want to avoid at all cost!
With symptoms that mimic the real flu, the keto flu is usually a result of restricting carbohydrates too much and/or too quickly. It essentially “shocks” your body, leaving you feeling weak and fatigued, or even physically sick.
As with the real flu, you won’t feel much like exercising on the keto flu. This can slow down your weight loss.
Staying healthy and starting keto in a safe manner can help prevent the keto flu and help you lose more weight.
7. There Could Be An Underlying Health Issue
If you’ve been faithfully following the keto diet and still aren’t losing weight, there could be a number of factors.
However, if you truly feel like you’re doing everything right but still wonder, “why am I not losing weight on keto?” it might be time to visit your health care provider.
Things like a hormone imbalance or thyroid issues could prevent weight loss, or even cause you to gain weight, despite the best of efforts.
Certain prescription medications may interfere with your weight loss results too.
8. You’ve Reached Your Ideal Weight
With any diet, it’s important to have realistic expectations.
Your goal should be a healthy weight for your body. As you start to near that goal, it will become harder to lose weight or you may lose fewer pounds per week or month.
This is normal!
Stay consistent and stay the course. Keto is not a quick fix, but rather a way of life!