8 Reasons You Are Not Losing Weight on Keto (2024)

FAQs

8 Reasons You Are Not Losing Weight on Keto? ›

Usually, when a person does not lose weight on the keto diet, it is because they have not achieved ketosis. One reason for not achieving ketosis is not cutting back enough on carbs. According to a 2023 overview of previous research.

Usually, when a person does not lose weight on the keto diet, it is because they have not achieved ketosis. One reason for not achieving ketosis is not cutting back enough on carbs. According to a 2023 overview of previous research.

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.

If you're on a low-carb diet to lose weight, you expect the scale to be going down. Ironically, though, diets that are too low in carbs can have the opposite effect over time as your body may react to the decreased carbohydrate intake by trying to produce its own usable glucose from protein or fat.

Drew Manning, keto diet expert and author of Fit2Fat2Fit and Complete Keto , stresses that this beginning weight loss is not initially fat. “It's mostly just water weight,” he says. In his experience, people can lose anywhere from one to five pounds on average in that first week. “Maybe more depending on the person.”

To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.

“Protein will not kick you out of ketosis if you have a lot of it, but it will definitely lower the amount of ketones in your blood.” Since slightly more protein shouldn't affect your body's ability to stay in ketosis, this version of the diet delivers the same weight loss benefits as standard keto, Spritzler says.

These keto dieters say the fat on their body starts to feel softer to the touch. The concept of the whoosh effect is if you stay on the diet long enough, your cells start to release all the water and fat that's thought to have built up. When this process begins, this is called the “whoosh” effect.

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

Ketone levels in your blood need to be between 0.5-3 mg/dL for your body to achieve optimal ketosis, which is the ideal state for weight loss. Yes, having a certain amount of ketones in your blood, urine or breath means that your body is burning fat.

How to break a plateau on keto? ›

Reducing your intake of carbs or calories, expanding your workout routine, reducing your stress levels, and trying intermittent fasting are all strategies to help break a weight loss plateau on the keto diet.

While there is no strict definition of a low carb diet, anything under 100–150 grams per day is generally considered low carb. This is definitely a lot less than the amount of carbs in the standard Western diet. You may achieve great results within this carb range, as long as you eat unprocessed whole foods.

How Much Water Should You Drink on Keto? Rule of thumb states a person should divide their body weight in half and drink that many ounces of water daily. For example, if someone weighs 160 pounds, they'll need to take in 80 ounces of water a day.

Individuals on a keto diet can lose an average of 10-12 pounds in their first month if they stay consistent with the diet and maintain a calorie deficit. However, weight loss can vary depending on starting weight, age, and activity level. At first, there may be a quick drop in weight, but it's mainly due to water loss.

Following the keto diet for an extended period of time can be difficult, and even some of its top proponents warn against sticking to its strict guidelines. This includes cutting back carbohydrates to 50 grams a day or less, for at least two to three weeks up to six to 12 months, per the National Library of Medicine.

Weight loss from keto varies from person to person. Generally, if you maintain a daily caloric deficit of around 500-700 calories, you can expect noticeable weight loss after anywhere from 10 to 21 days. However, remember that weight loss is not linear and some may see results sooner.

For example, you may see the number on the scale go up even though you are eating in a calorie deficit and working out regularly. This doesn't mean you are getting "fatter". It's likely due to factors such as: - Water retention: This can be caused by things like sodium intake, stress, menstruation, and other factors.

Weight loss on a ketogenic diet can sometimes result in losing inches without a corresponding change on the scale. This discrepancy is due to body composition changes, including fat loss and muscle gain.