Why Am I Not Losing Weight on Keto?
- Published -
- Reading Time: 7 minutes
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Written by - Chiranjeev Jaiswal
- Reviewed by - Dr. Josh Johnson
Have you ever found yourself on a scale wondering how you remain the same weight and asking, “Why am I not losing weight on keto?” You are not the only one. The ketogenic diet has gained popularity due to the promise of weight loss; however, many are not able to shed any pounds while strictly following the rules.
Here’s what you need to understand. Losing weight on keto is not as easy as it sounds. There are intricacies, widespread errors, and even misconceptions that may set you back. In this article, we will explain possible reasons behind your lack of results while providing actionable tips, techniques, and professional advice to help you overcome this plateau.
Now, let us get into it!
source – https://www.youtube.com/watch?v=p4Ug01KkICE
Note: The video content is intended to provide supplementary information and a different perspective on the discussed topic. All information and advice presented in this article are based on expert guidance and review.
1. Are You Really in Ketosis?
The Problem:
Ketosis is the stage where your body uses fat as a source of energy instead of carbs. But getting into and remaining in ketosis is not as easy as stopping your intake of bread and sugar.
Expert Insight:
Dr. Emily Thompson provides her insight from a nutritionist’s perspective on low carb dieting. “The issue is that many people believe they are in ketosis when there are other factors at play. There may be hidden carbohydrates, medication capsules, or even stress.”
Solution:
- Check Peptide: You may confirm the state of ketosis using urine ketone level check strips, blood test kits or breath analyzers.
- Lookout for Carbohydrate Ingredients: Sauces, condiments and even processed food that are greatly considered keto friendly can serve as a vehicle for carbohydrate intake. Therefore, labels must be double checked.
- Control the Protein Amount: It can lead to gluconeogenesis if you consume too much which will eliminate the state of ketosis as excess protein gets converted to glucose.
2. Calories carry weight even on Keto
The myth: “Keto has an appetite suppressing effect, so you can eat anything and everything without worrying about weight gain while dieting”
The fact: In some cases, it is true that keto leads to decreased appetite, but it is vital to remember that consuming more calories than the body requires will lead to gaining weight.
Remarks from Experts:
Dr. Michael Harris on the other hand says, “keto isn’t a pass to unlimited calories” while discussing that any consumption of fats, even healthy ones, can delay your progress. ‘Whether one is on a keto diet or not, fat has more than twice the calories of carbs or protein which is something vital to remember,” he further explains.
Dialing In: Using certain apps like MyFitnessPal or Cronometer can help calibrate the intake of macros and calories. Portion control over indulging in nuts, cheese and oils helps decrease the consumption of calories. Also, intermittent fasting aids in reducing calorie intake which is something worth experimenting with.
A professional from the tech industry, David, found that his daily bulletproof coffee intake was around 500 calories. By cutting down on MCT oil and butter, all excess calories were dropped which in return was a weight loss success.
3. Stress and its Hidden Impacts
What are the Effects?
One of the biggest issues is having stress hormones like cortisol which tend to promote belly fat by disrupting the weight loss process.
Dr. Lila Gupta who is a psychologist and wellness coach explains that “stress often causes comfort food cravings along with sleep issues which makes it difficult to shed weight from insulin sensitivity on any diet.” Having a nutrition consulting services can definitely help further with this issue. The amount of weight to be lost determines how much monitoring on each discipline needs to be maintained.
Mindfulness should be prioritized, that includes yoga, meditation and deep breathing exercises, accompanied with 7-9 hours of sleep with quality cuts at night. Smart exercise should also be exercised; balance can be key during some situations. Rather than overtraining and increasing cortisol levels, walking and stretching can do wonders.
Real-Life Story:
Despite Maria’s high-powered job and highly ketogenic diet, her weight loss remained elusive. However, once she engaged in ten minutes of daily meditation and incorporated a bedtime routine, her stress levels and the numbers on her scale reduced.
4. Medical Conditions Could Be at Play
The Problem:
Underlying problems such as PCOS, insulin resistance or hypothyroidism can severely affect weight loss while practicing keto.
Expert Insight:
Establishing the useful insight, Dr. Sarah Lee, an endocrinologist, asserts, “There is a need for disciplined management for issues relating to hormones and metabolism. Adjustments are necessary, but keto can still be effective.”
Solutions:
Consult a Specialist: Target a healthcare or keto dietitian.
Be Patient: Improve takes time but staying consistent always improves the conditions.
Get Tested: Hormonal Imbalance, Thyroid function and insulin levels should be checked.
Case Study:
James, a prediabetic, lost fifteen pounds within three months after his doctor tailored his macros to align with his insulin sensitivity.
5. Not All Fats Are Created Equal
The Problem:
The consumption of harmful fats can severely impede progress.
Myth:
“The only prerequisite for foods to be keto-friendly is that they should be fat-based.”
Expert Insight:
“Ideal foods with fats include avocado, olive oil, and fatty fish, which contain essential nutritional value, while trans fats and processed oils worsen inflammation,” says Dr. Alan Morris, a cardiologist.
Solutions:
Select the right fats: Concentrate on nuts, seeds, and cold-pressed oils.
Steer clear of processed foods: Abandon highly refined “keto snacks” with dubious substances
Achieve balance of Omega-3 and Omega-6: Add fatty fish into the diet while cutting down on vegetable oils to minimize inflammation.
Real-Life Story:
After Tina shifted from commercial keto bars to personalized snacks made from nutritious ingredients, she started feeling more energetic and noticed changes in her body weight on the scale in a few weeks.
6. Myth-Busting: Keto isn’t magical
Myth:
“Keto doesn’t have universal applicability; it will work on everyone regardless of their biological make-up.”
Reality:
Nevertheless the keto diet is effective for a good number of people, it is not suitable for all. Genetics, lifestyle and personal preferences all have an impact.
Expert Insight:
Dr. Karen White, a nutritional geneticist elaborates, “Everyone has a varied response when following keto, and hence, it heavily depends on the individual. While some may function optimally at low carb intake, others may require greater amounts of carbohydrates to feel good.”
Solutions:
Pay attention to your body: There are alternative options to keto such as Mediterranean or paleo diet that can be more beneficial to someone who has been struggling with the keto diet despite their efforts.
Customize Your Plan: Set your goals together with a qualified professional.
Focus on Sustainability: Adhere to a diet that is achievable over some time.
7. Practical Tips to Overcome Plateaus
To achieve an important goal, one will have to go through multiple steps.
Tip 1: Un-settle Your Habits
Adjust your macro ratios.
Experiment with either a fat fast, or an egg fast for a few days.
Tip 2: Don’t Forget Your Water Intake
Cutting down on fluid can make someone feel overly famished. Make sure all fat is lost.
Try adding some electrolytes into your water.
Tip 3: Strengthen Your Achievement Onto Something More than just a Scale
Enjoying better and relaxed sleep, extra energy and loose fitting clothes should be celebrated.
Final Thoughts: Give Yourself a Break
People tend to keep quite their new years solutions, which comes as no surprise due to feeling overqualified to a different kind of plateau. With every situation, a weight loss plateau does present. Most importantly, it is common to feel frightened because it feels like there is no going back, but one is only discerning their body and its different reactions. If you had discussed these barriers earlier, then everything would have been clearer from the start, hence you would have had clearer expectations of where the keto diet is going to take you.
Have anything to say about your experience with keto? If yes, please share them with us so we can learn from each other.
FAQs
- Why do I still seem to struggle with weight loss when I am so strict with my keto diet?
Several factors could impact weight loss while on keto. These include hidden carbs in your food, overconsumption of calorie-restricted foods, and overindulgence in snacks. Monitoring your intake can ensure you stay within your target calorie deficit.
- Does stress get in the way of weight loss progress on keto?
It is correct that stress increases cortisol levels, and high cortisol levels have been linked to weight gain as well as preventing loss. Stress relief through meditation, physical activity, or even rest can yield better results.
- Am I consuming too much fat on the keto diet?
Excessive caloric intake from fats and oils can promote weight gain which is the opposite of the desired outcome. It is important to eat the right servings that would keep an individual satisfied within their caloric goals.
- Am I consuming an unhealthy amount of carbs undetected by my diet’s tracking system?
Indeed, most processed keto foods and many condiments have been found to contain carbs that are undetected. Nutrition labels have to be checked and macros have to be tracked properly to ensure that the required limit of carbohydrates is not breached.
- What’s the impact of exercise on weight management in the keto diet?
Any form of exercise is not mandatory for weight loss, however, it can accelerate the growing results by burning calories, boosting insulin sensitivity, and maintaining lean muscles. Using moderate weightlifting together with aerobics can increase fat expenditure.
- How can a keto dieter still lose weight if they eat too many keto snacks?
Indeed, eating many keto diet boundaries such as macadamias, cheeses or low-sugar cakes can add some weight. It is best to reduce such snacks and switch to unsweetened full foods with striking nutrients.
- Can you be in ketosis but not losing weight?
Just because you are in ketosis doesn’t mean changing day to day diet will ensure weight loss. Weight loss is a matter of calorie budget and if you are in ketosis but saving more than your spending, then weight loss is not guaranteed.
- Am I still advancing on keto’s discipline due to my metabolism?
Some things such as age, hormones and a history of diet cycling can cause metabolism to slow down a bit. This is where these factors should be tackled through proper eating, physical activity and lifestyle changes.
- How does sleep affect keto’s weight loss?
Ineffective sleep can alter hormones like ghrelin as well as leptin, making somebody more hungry. Make sure you sleep for 7-9 hours to complement any weight loss efforts.
- Does Intermittent fasting work if I am not weighing any less on the keto diet?
Intermittent fasting (e.g. 16:8) can assist with calories and aid in fat loss. If weight loss has stalled, incorporating intermittent fasting with keto may prove helpful, however, you must listen to your metabolism to avoid under eating.
