10 Reasons You Are Not Losing Weight on Keto, or Your Progress Has Stalled

bySami -

10 Reasons You Are Not Losing Weight on Keto, or Your Progress Has Stalled

10 Reasons You Are Not Losing Weight on Keto


 The ketogenic diet is known for producing fast, reliable weight loss. When you cut carbs from your diet, your body goes into full-on fat burning mode, converting body fat into a substance called ketones. This process uses a lot of energy and, so, when you go keto, you’ll lose weight faster than on any other type of diet. Most people experience fast initial weight loss for a week or two, followed by steady fat loss from then on. While some of that weight loss is water, the rest is fat. However, for a small percentage of keto dieters, weight loss may slow to a crawl, and may even stall. This is very frustrating, and could make you want to give up on your diet altogether.

Don’t do it!
In most cases, stalled progress is easily fixed. These are the top ten reasons your keto diet isn’t working right now, and what to do about it.

1: YOU ARE EATING TOO MANY CARBS

To get into ketosis, you MUST cut your carb intake down to around 20-50 grams per day.
It’s only by all-but eliminating carbs that you force your body to start converting fat to
ketones. Check that you really are in ketosis (use keto sticks), and double-check your carbintake. 
Use a food tracker like My Fitness Pal to analyze your meals and make sure you
are keeping your carb intake in check.

2: YOU ARE EATING TOO MUCH PROTEIN

The keto diet is high in fat, has moderate protein, and very low in carbs. Many people make the mistake of not consuming enough fat, and eating more protein instead. Your fat intake should be around 60-70% of your daily calories, the rest being mostly made up of protein. If your protein intake is higher than this your body will turn any excess into glucose, thus kicking you out of ketosis. Again, use a food tracker to make sure you’ve got your ratios right.

3: YOU ARE EATING TOO MANY CALORIES

Being in ketosis means your body will burn fat like a blast furnace. However, calories still count. If you aren’t losing weight, it might be that your calorie intake is equal to your calorie expenditure.
To lose weight and burn fat, you need to spend more calories than you eat. Reduce the size of your meals, or have a snack or two less per day, to easily cut unwanted calories from your diet and restart weight loss.

4: YOU ARE NOT GETTING ENOUGH SLEEP

To be healthy, and that includes losing weight, you need adequate sleep. Too little sleep can elevate cortisol levels, and cortisol (which is a stress hormone) inhibits fat burning while promoting fat storage. Keep a lid on cortisol levels by getting between 7-9 hours of sleep per night. Yes, you’ll have to go to bed earlier but, in return, you’ll start losing weight again.

5: YOU ARE HAVING TOO MANY TREAT/ CHEAT MEALS

Many diets, including some keto diets, include treat and cheat meals where you can eat foods that are normally off the menu. However, it’s very easy to eat too many calories, or consume hidden carbs, and completely derail your diet!
The occasional cheat is no problem – other than knocking you temporarily out of ketosis, of course – but too many cheat meals will cancel out your diet and lead to stalled weight loss.
Limit your treats and cheats to ensure you don’t inadvertently sabotage your weight loss.

6: YOU ARE EATING TOO MUCH DAIRY

Diary is included in many keto diets because it’s high in fat, contains protein, and can below in carbs too – heavy whipping cream and hard cheese for example. However, dairy foods contain lactose which is made up from the sugars glucose and galactose.
In small amounts, dairy is no problem, but if you are drinking milk by the glass or eating
yogurt by the cupful, it could be the cause of your weight loss stall. Try cutting most if not all dairy from your diet, and you may find your weight loss gets back on track.

7: YOU ARE EATING TOO MANY NUTS

Like dairy, nuts are a popular low-carb, keto diet-friendly food. However, all nuts contain at least some carbs, and some contain more than others – especially cashews. It’s very easy to eat a lot of nuts without realizing it, and while you will mostly be eating fat and protein, the carbs can add up too. Avoid this problem by limiting your intake of nuts to around 1-2 ounces per day.

8 YOU AREN’T EXERCISING ENOUGH (OR AT ALL!)

Weight loss is easy with the ketogenic diet, but you still need to include exercise in the mix.
Why? Because exercise burns calories, boosts your metabolism, maintains muscle mass, improves insulin sensitivity, and helps to keep you healthy. You don’t have to do a lot – 20 to 30 minutes per day is fine – but exercise will often prevent weight loss stalls before they start.

9 YOU ARE VERY CLOSE TO YOUR TARGET WEIGHT

Weight loss naturally slows down as you approach your target weight. The more weight you have to lose, the faster it tends to come off, but those last 10 pounds or so can be tough to shift. Don’t worry; stick to your keto diet and your workouts, and it will happen for you. Maybe consider being extra strict with yourself for the next 2-4 weeks to break that weight loss barrier and reach your target weight faster.

10 YOU ARE LOSING FAT, BUT YOU ARE GAINING MUSCLE TOO!

Just because you aren’t losing weight, does not mean you aren’t losing fat. Your body is made up of lots of different substances, including water, bone, skin, muscle, organs, and fat. If you are exercising and eating right, it’s very possible you are losing fat but also gaining muscle.
This means that, while your scale weight not move much, your shape will change a lot, and you’ll lose inches instead of pounds. Make sure you track your progress in ways other than just your scale weight; measure your waist, hips, and thighs, or take full-length photos for comparison for example.

I know that stalled weight loss can be annoying and disappointing, but if you can identify the cause, the solution is often quite simple. Review the rules of keto dieting, and make sure you aren’t accidently blocking your weight loss. The keto diet WILL help you reach your  ideal weight providing you do it right!


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