5 Reasons You’re Not Losing Weight on Keto

Not losing weight on keto

5 reasons why you’re not losing weight on Keto.

You’ve seen those keto weight loss before and after photos. They are everywhere. At every glance, you wonder why you’re not having similar results.

To start, don’t always believe “keto weight loss before and after Instagram photos”.

Most of them are not real.

Pictures can simply deceive you.

But that doesn’t mean you can’t lose weight on Keto. It’s actually further from the truth.

In fact, weight loss and fat loss are one of the main reasons behind the popularity of the Keto diet.

Keto, short for ketogenic diet is one of the most well-studied diets around.

And several studies have shown that following a well crafted Keto diet plan will to lead to weight loss.

Not just that, it can also improve the heart health and blood sugar levels (1, 2).

It’s a diet that’s deeply rooted in the medical research and is more science-based than any other diets.

So if you’re not losing weight on Keto, it is not because the diet is bad or doesn’t work. It may be the diet is not implemented correctly.

To reap the benefits of the ketogenic diet, implementation is critical.

With that said, here are a handful of reasons why you are not losing weight on a keto diet.

Here are 5 reasons why you’re not losing weight on Keto.

1. You May be Eating Too Many Calories

One of the main reasons people don’t lose weight on the keto diet is they’re eating too many calories.

Calories are the basis for any weight loss diet including the ketogenic diet.

When trying to lose weight, it’s important to create a calorie deficit.

A calorie deficit can be achieved in two ways:

1. Reducing the number of calories you consume.
2. Expanding more calories through physical exercise.

This is especially true for a keto diet since many of the keto compatible foods are high in calories.

Take the following keto foods for example:

Avocados, olive oil, full-fat dairy, and nuts are all high in calories. Eating too much of those foods can prevent weight loss.

It’s important to stay within your daily calorie allowance and not to overdo it.

Some feel full and satisfied eating keto meals which are rich in fat and protein.

But it’s also entirely possible to over consume calories on a keto diet. Things as simple as oversized portions and over snacking can quickly add up the calories.

Paying attention not just to your macro ratios but also your portion size is essential. To create the calorie deficit you need to lose weight, try adding workouts during the week.

2. You’re Consuming too Much Protein

Eating too much protein can prevent you from reaching ketosis and losing weight. On a keto meal plan, your protein intake should be about 15-30 percent of your daily calorie intake.

This is to reach ketosis, a state in which your body switches from burning glucose to fat as fuel.

While protein can be helpful in making you feel satiety, you don’t want to overdo it. Overloading protein and going out of the range can kick you out of ketosis or may prevent you from reaching it.

This process is in fact called gluconeogenesis. It explains the process where your body converts extra protein into sugar. This also puts your body to use glucose for fuel before reaching for fat.

All in all, the goal is to eat enough protein to keep you full and maintain lean muscles but don’t go overboard.

3. You’re Not Eating Nutritious Foods

It’s very easy on the Keto diet to just eat anything that fits into macronutrient ratios.

But that doesn’t mean it is healthy.

No matter which diet plan you follow, the key to healthy and sustainable weight loss is the type of foods you eat.

If your keto meals are based on processed foods, you can put a dent in your weight loss.

That’s even if they’re keto friendly foods.

These foods tend to bring high calories with no nutritional values.

To lose weight on keto, it’s essential to take in nutrients that nourish your body and optimize health. Whole foods such as vegetables and antioxidant, low-carb berries are great examples.

They will not only help you reach ketosis faster, but also help your body meet its nutritional needs.

Stock your fridge with keto staples like eggs, fish, pastured meats, and leafy greens.
For healthy fats, go for avocados, olive oil, coconut oil, MCT oil, and Ghee.

Be sure to add fiber-rich foods like broccoli, cauliflowers, asparagus, and mushrooms.

For more healthy food options grab keto food list here.

4. You are Overdoing the Keto Snacks

Snacking on something healthy can be helpful in preventing hunger and overeating.

But too many high-calorie snacks can prevent you from losing weight on keto.

Keto friendly snacks such as nuts, fat bombs, olive, and cheese can add up calories fairly quickly. They are healthy in nature and help curve hunger when eaten in moderation.

But when done in excess, they cause calorie surplus which leads to a weight gain.

In fact, the need for having a snack depends on your meal schedules and frequency of eating. If you are eating a full meal three times a day, reassess your hunger level before reaching for a snack.

If you do feel hungry between meals, snack with both calorie and carb count in mind.

Snacks like non-starchy veggies or dried protein tend to be lower in carbs than cheese and dairy.

When in doubt, pick something like a hard-boiled egg.

Here are 11 low-carb keto snacks to check out and try.

5. You Aren’t Getting Enough Exercise

Making sure you’re getting enough exercise when trying to lose weight on a keto diet is critical.

Like any other diet, you’ll lose weight faster if you increase your daily physical activity.

It not only helps create a calorie deficit but also boosts metabolism.

This is a huge benefit.

It’s because faster metabolism triggers your body to burn more calories even at rest. This means you can almost put your weight loss on an auto-pilot.

There is also another reason why workouts during keto are important.

When calorie intake is being reduced, you experience a lower metabolic rate. One effective and accessible way to combat this and prevent slow down in weight loss is exercise.

Lastly, proper exercise regimens can build toned lean muscle and define your body in a way a diet can’t.

The easiest way to start an exercise routine is to create a workout schedule. Aim three to four days of exercise a week and stick to the schedule.

If you don’t have gym access, not to worry. There are many exercises and workouts you can do at home without equipment.

For example, you can do yoga, bodyweight calisthenic movements.

It’s also important to avoid high-intensity exercises while following a ketogenic diet plan. Not having enough carbs may negatively affect your performance.

Start with low and moderate intensity exercise.

The bottom line exercise is crucial in burning calories to lose weight.

It also helps you maintain your muscle mass and weight loss.

Take Home Message

Along with other healthy lifestyle changes, the Keto diet can help you lose weight and fat.

However, it is also important to remember that calories are the basis of any weight loss plan.

And creating a calorie deficit is what enables you to lose weight.

Particularly on a Keto diet, it’s both the macro ratio and calorie budget that need to be satisfied.

What this means is, to lose weight, you need to eat a diet heavy on fats and stay within your daily calorie budget.

But calories may not be the only reason you’re not losing weight on Keto. Lack of physical activity and nutritious foods may be other reasons.

For a successful weight loss on a Keto diet, be mindful of calories and foods you eat and stay active with exercise.

If you’re not big on counting calories, Keto fasting can also be an option.

Keto fasting is a dieting method that combines both intermittent fasting and Keto.

Some people also refer to it as the Keto diet weight loss. Because of its simple ability to aid quick weight loss, without counting calories.

Good luck!

Tina Alexandre
Tina Alexandre


Hi, I'm Tina, a mom, and wife who loves to write about nutrition and dieting. When I'm not writing, I also enjoy baking healthy pastries with my 7-year-old daughter.


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