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

FAQs

8 Reasons You Are Not Losing Weight on Keto? ›

If you're in ketosis but not losing weight, it could be that you're eating more than your body can burn. Fat has twice the number of calories per gram that protein or carbs do. It can be tough to stay within your maintenance calories, or even eat at a calorie deficit, if you're eating more than your body needs.

If you're in ketosis but not losing weight, it could be that you're eating more than your body can burn. Fat has twice the number of calories per gram that protein or carbs do. It can be tough to stay within your maintenance calories, or even eat at a calorie deficit, if you're eating more than your body needs.

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.

Eating too much protein and not enough fats

Proteins as well can cause insulin spikes when over-consumed. The only macronutrient that doesn't spike insulin is pure fat. For this reason, you need to be adhering to very specific fat/carb/protein ratios when following a Keto Diet.

Studies have shown the keto diet can actually worsen insulin metabolism and increase insulin resistance. If your insulin levels are lower, or if your body is resistant to insulin and already struggles to balance glucose intake, then it is not going to respond to the keto diet from a weight loss perspective.

#1: Eating too much protein.

The body can convert the amino acids from excess protein into glucose, potentially sabotaging your weight loss efforts and keeping your body out of ketosis. For a 2,000-calorie diet, this translates to about 75g of protein at about 10-20% protein.

Summary. The “whoosh effect” is a term for the noticeable weight loss that some people report while following low carb diets such as a keto diet. Some people believe that the whoosh effect happens when fat cells lose fat and fill with water. Researchers have not scientifically proven the whoosh effect, however.

Fasting, limiting carbs, and MCT oil supplements can speed up the ketosis timeline. EH Project. How long does it take to enter ketosis?: Tips for fasting 2024. Harvard Health Publishing.

Instead, try incorporating a variety of low intensity, steady state activities into your workout routine to get the most bang for your buck on the ketogenic diet. Jogging, biking, rowing, and doing yoga are just a few examples of physical activities that may be especially beneficial on keto.

Can you eat unlimited cheese 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.

Any type of cheese can be included on the keto diet, as long as total dietary carbohydrate intake remains low enough to keep the body in nutritional ketosis (using stored fat instead of carbohydrate to fuel the brain and body).

Consuming too much cheese on a keto diet can lead to an excessive intake of saturated fat and calories, which may hinder weight loss efforts. It's essential to maintain balance and moderation in food choices to achieve optimal results.

If a person does not consume enough fat on a keto diet, they may not feel full. This can lead to snacking and consuming more calories than a person needs, resulting in weight gain. Additionally, fat is an important component of a person's diet. It helps the body to absorb vitamins and gives the body energy.

As the body goes through metabolic changes to reach ketosis, it is common to feel more tired during the first three to five days into the keto diet," he told INSIDER. "If this exhaustion continues, however, it can be a sign that the body needs more carbs and a more modified low-carb diet may be better suited."

Sudden weight gain on keto is often due to an overconsumption of fats like coconut oil, butter, olive oil, and other types of oils and fats. While these ingredients are perfectly acceptable on the keto diet, too much can lead to sudden weight gain.

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.

Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto.

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.