Started Keto Diet Not Losing Weight

These are the top 10 reasons you’re not losing weight on a low-carb diet. A great FREE printable for the fridge and an easy reminder to stay on track.

You may think you have done everything right, counting carbs, stopping your bulletproof coffee, and started intermittent fasting. But your weight loss has completely stopped. What can you do now to kickstart fat loss?

A true weight loss plateau is when you haven’t lost weight for 3 months. Otherwise, you have just settled into maintenance mode. This is actually good, because you know in the long term your keto diet is sustainable.

Practical Tips For The Keto Diet: What To Eat, What Not To Eat And How To Get Started

Yes, stop the fake food and your low carb bars, sugar-free chocolate snacks and low carb bread. Firstly they are not real food, they are not wholesome and provide no real nutrition.

Part of the ethos of living low carb and keto is to eat real food, whole food, clean food, and food that is not manufactured, processed, or manufactured.

Too many of these bars calculate the carb content in a dubious way and some of the sugar alcohols will still raise your blood sugars. A few low carb bread brands have had their ‘Low-Carb’ claims removed as they were a complete falsification.

Why Am I Not Losing Weight On A Wfpb Diet?

So you’ve read my “top 10 reasons you’renot losing weight” – I’d love you to leave a comment below what stalled your weight loss and what you did to remedy it. What do you do when you want to kick start again?

If you are unsure how many carbs you should be eating, you need to use the macro calculator and learn how to count carbs.

Setting the wrong macros (either too high or too low) and not counting or tracking correctly is one of the biggest mistakes I see in Ditch The Carbs PRO members when they first join. You can completely change the way you eat in just 4-weeks.

Why You're Not Losing Weight On Keto And How To Fix It

You may also like to see how to get started, use the recipe index, and get some quick resources to help you with your low-carb diet or keto diet.

OurFlip the Switchguide will help you clearly understand what’s been going on, as well as exactly what you can do to get your metabolism working again so that you can look and feel your best—it’s easier and more simple than you think!

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Reasons You're Not Losing Weight On A Ketogenic Diet

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Top 10 Reasons You're Not Losing Weight (and What To Do)

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Our free on-demand video training will help you understand why it’s been so hard, and you’ll leave with a 12 month plan for how to make 2024 your healthiest year yet.The ketogenic diet has many amazing health benefits, such as increased energy, elimination of “blood sugar roller coaster” rides, and mental clarity, to name a few. But one of the main reasons people go keto is for weight loss. So, if you’re following a keto diet to lose weight and the scale isn’t budging, it’s certainly frustrating. But don’t dismay. We’ve rounded up the most common reasons you might not be losing weight on keto, and also share what you can do to fix the problem. 

Not Losing Weight On Keto? Causes & Practical Solutions

Before we dig into other possible influences, let’s make sure you are actually in ketosis. You may think you are, but if you aren’t truly in ketosis, you won’t reap the benefits from it, including weight loss. The best way to find out is to check your blood ketones and blood sugar and make sure your numbers are in line with ketosis . 

As keto has grown, so have the food choices. On one hand, it’s good to have options. But, there are some not-so-healthy options available, like misleading keto snacks and desserts, and these can affect your ability to stay in ketosis or lose weight for two simple reasons: First, many “keto” processed foods lack the nutrients we need. When your body is not getting enough vitamins and minerals from the diet, you can actually gain weight and store fat.  Second, not all keto-friendly sweeteners are created equal. Some of them are zero carbs, but others contain some carbs, which can push you past your desired daily macros if you’re not careful. Worse, bio-individuality means some people react adversely to any or all of these sweeteners, perhaps heightening their blood sugar and kicking them out of ketosis. Finally, some products claim to be keto when they’re loaded with enough carbs to derail your macros. To avoid complications, be sure that the majority of your macros come from real whole foods loaded with healthy fats, such as avocados, olives, eggs, wild-caught fish, pasture-raised meats, high-fat and low-carb dairy products, healthy oils (think olive oil and coconut oil), and non-starchy vegetables like spinach, broccoli, cauliflower, and peppers. And, if you’re eating processed keto snacks, track your macros carefully and consider testing your ketones and blood glucose;  it’s important to see if what you’re eating is affecting your ketosis. Regardless, keep your diet plan clean and keep processed treats to a minimum. If you need great keto-friendly foods to munch on instead of processed foods, try Chocolate Peanut Butter Fat Bombs or go to our recipe section for more delicious keto recipes. 

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. Luckily, the more solidly into ketosis you are, the less hungry you become, so overeating becomes harder and harder. Eating too few calories can have similar results; when your body thinks it’s starving, it holds onto everything it can. Just be sure you’re eating within your macros and you should be fine. If you’re not sure, it’s always a good idea to count your macros; if you want to lose weight, you should eat at a healthy calorie deficit. 

Not Losing Weight On Keto: What's The Deal? →

When eating keto, it’s important to track how many grams of carbs you eat. Otherwise, you may be getting more carbs in your diet than you think, which can kick you out of ketosis. Some foods you wouldn’t think have carbs actually are high-carb. Some dairy and nuts are good examples. Just ¼ cup of almonds has 3 grams of net carbs, but another handful (which is easy to consume when snacking) brings the count right up to 6 grams of net carbs. The best way to avoid miscounting or overeating carbs is to track your food intake on a macro-counting app such as Cronometer or Carb Manager. Once you have a handle on portion sizes, carb counts, and your macros, you may not need to track everything. But early on in your keto journey, tracking is a great tool to ensure you aren’t going overboard with carbs.

There’s a reason macros tell you how much fat, carbs, and protein to eat every day; following macros helps you manage your meal plans and stay in ketosis. For some people, when too many grams of protein are consumed, the body changes them to carbs through a process called gluconeogenesis! This can adversely affect your ketone levels. So, make sure you get enough protein, but not too much. 

There are other lifestyle factors outside of what or how you eat that can affect your weight. You can have the best diet, follow keto perfectly, track your macros, and eat whole foods, yet still experience weight-loss resistance. When that happens, it’s time to take a look at another lifestyle factor: stress. Believe it or not, if you’re in a constant state of overdrive and not taking time to decompress, you can actually impact your ability to lose weight.

Reasons You Are Not Losing Weight On A Low Carb Diet

When you’re stressed, your body pumps out cortisol through the adrenal glands. Cortisol helps the body to stay on high alert. But when increased, it also is associated with an increase in belly fat. According to the article in Harvard Health Publishing called “Understanding the Stress Response, ” elevated cortisol levels create physiological changes that help to replenish the body’s energy stores that are depleted during the stress response. But they inadvertently contribute to the buildup of fat tissue and to weight gain. For example, cortisol increases appetite, so people will want to eat more to obtain extra energy. It also increases the storage of unused nutrients as fat.” Managing your stress levels