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

8 Keto Diet Mistakes
- 8 ways you could be doing keto wrong
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The keto diet restricts carb intake to about 20-50 grams a day

Many people follow the keto diet to lose weight and improve overall health. However, in order to lose weight on keto, you need to follow the diet correctly.

The keto diet restricts carb intake to about 20-50 grams a day. When your body does not have enough stored carbs to use for fuel, it enters a state of ketosis, in which fat is burned for energy instead.

Here are 8 potential reasons you may not be losing weight on keto.

8 ways you could be doing keto wrong

1. Eating too many carbs

The main reason why many people find that they are not losing weight with keto is that they are eating too many carbs. In order to achieve ketosis, you need to drastically cut back on your carb consumption.

However, carbs are tricky and can be hidden in vegetables, sauces, and dressings. In order to keep track of your carb intake, you can use a macronutrient tracker that helps you track your net carbs (net carbohydrates = total carbs - fiber - sugar alcohols).

2. Eating too many calories

The ratio of calories consumed from food to calories burned during active and passive metabolic activities is called an energy balance. In order to lose weight, you should aim to eat fewer calories than you burn to keep a continuous negative energy balance.

On a keto diet, this often occurs naturally, but not always. It is still possible to overeat while following a low-carb, high-fat diet. For example, half a cup of almonds contains more than 400 calories.

You can track your calorie intake by using fitness trackers to make sure your overall calorie consumption is within range for ideal weight loss.

3. Eating too much protein

When on a low-carb diet like keto, it can be easy to eat too much protein. Unlike other low-carb diets, the keto diet is moderate-protein and most of the calories come from fat. Protein should make up less than 35% of your diet on keto.

Because your body tends to break down excess protein into amino acids and turn them into sugar, eating too many high-protein foods can disrupt ketosis.

4. Snacking too often

When you fast between meals, your body activates the metabolic process that produces ketones and burns fat. While this doesn’t mean that you have to adhere to a strict fasting schedule, snacking too often between meals can cause your weight loss to plateau.

5. Eating too many sugar alcohols

Sugar alcohols are an ideal choice for the ketogenic diet, since they provide sweetness without increasing your net carbohydrate intake. However, not every sugar alcohol is the same.

6. Not exercising enough

Getting enough physical exercise is crucial to weight loss when on a keto diet. You still need to burn more calories than you consume in order to shed fat.

Regular exercise benefits your health in other ways. It helps you build muscle and boosts your metabolism, as well as protects you from chronic disease.

7. Not managing stress

Your ability to lose weight on keto could be hindered by a high-stress lifestyle. Stress can alter hormone levels, which can result in weight gain or difficulty losing weight.

Cortisol is an adrenal hormone that is secreted when you are under stress. Excess cortisol can increase insulin and blood sugar levels while encouraging insulin resistance, neither of which will aid in fat burning.

8. Not getting enough sleep

Your circadian rhythm, the 24-hour cycle of wakefulness and sleep, plays a vital role when it comes to controlling body weight. Insufficient sleep produces ghrelin, the hormone that makes you hungry, and it also inhibits insulin function and elevates stress hormones in the body.

FAQs

Why am I not losing weight even though I'm in ketosis? ›

You're eating too many carbs

One of the main reasons people don't lose weight on the ketogenic diet is that they're consuming too many carbs.

Get More Info Here ›

Can eating too little carbs stall weight 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.

What are the biggest mistakes people make on keto diet? ›

Common Mistakes When on a Keto Diet

Not Eating Enough Fat. ...
Not Eating Enough Vegetables. ...
Obsessing Over Numbers. ...
Not Enough Electrolytes. ...
Not Watching Calories. ...
Eating Too Much Protein. ...
Not Fasting.

Read On ›

Does exercise speed up weight loss in ketosis? ›

Exercising while in ketosis accelerates weight loss. This is because glycogen stores run out the longer and harder you work out. Combined with a very low-carb diet, which also reduces glycogen, you'll take your weight loss to the next level.

Can your body be in ketosis and not lose weight? ›

To lose weight, a person needs to burn more calories than they consume. People who consume too many calories may gain weight, even if they are in a state of ketosis.

Why are so many doctors against the keto diet? ›

The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.

Can you eat as much cheese as you want on keto? ›

Enjoying cheese is one of the pleasures of the keto diet. But that doesn't mean it's unlimited and unrestricted. Nutritionists say that keto practitioners need to be selective with the cheese varieties they consume while on keto and enjoy them only in moderation to avoid disrupting ketosis and hampering weight loss.