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9 Reasons You're Not Losing Weight On Keto

Published January 14, 2019 (Revised: January 15, 2020) Read Time: 10 minutes
Ben Kissam

Written By: Ben Kissam, BS

Ben has a B.S. in Movement and Sports Science and over 7 years Certified Personal Training Experience.

Fact-Checked By: Ana Reisdorf MS, RD

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/01/not-losing-weight-on-keto-thumbnail-0047.jpg" } }, "headline":"Why You're Not Losing Weight On Keto (9 Reasons)", "datePublished":"2019-01-14", "dateModified": "2020-01-15", "description":"If you're not losing weight on keto, you might need to make some changes. Here are 9 reasons you're not getting results.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/01/not-losing-weight-on-keto-thumbnail-0047.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "How long does it take to start losing weight on keto?", "acceptedAnswer": { "@type": "Answer", "text": "You might lose as much as 10 lbs in the first two weeks. But individual results will vary. Everyone is different, and depending on certain factors, you may shed excess fat quicker or slower than others." } }, { "@type": "Question", "name": "Can the keto diet make you gain weight?", "acceptedAnswer": { "@type": "Answer", "text": "Technically yes, but you'd only gain weight if you were eating too many calories, and that's true of any diet. But you're less likely to overeat on the keto diet because it's built around satiating fats, proteins, and fiber-dense veggies." } }, { "@type": "Question", "name": "Will ketosis burn belly fat?", "acceptedAnswer": { "@type": "Answer", "text": "Yes, but ketosis won't specifically target your belly. Instead, a ketogenic diet will contribute to overall fat loss, which will inevitably lead to less belly fat over time." } }] } </script> <article> <div> <ul> <li><a href="#section1">How Long Does It Take To Start Losing Weight On Keto?</a></li> <li><a href="#section2">Can The Keto Diet Make You Gain Weight?</a></li> <li><a href="#section3">Will Ketosis Burn Belly Fat?</a></li> <li><a href="#section4">Why You're Not Losing Weight On Keto (9 reasons)</a></li> <li><a href="#section5">Why You're Not Losing Weight On Keto: Wrap Up</a></li> </ul> </div> <section> <p>The ketogenic diet has been proven to significantly reduce body fat.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6038311/" rel="nofollow noreferrer">1</a></sup></p> <p>So if you're <i>not</i> losing weight on keto, you might be wondering: <i>What am I doing wrong?</i></p> <p>The truth is, there are many factors that could be causing your weight loss results to plateau. </p> <p>You could just need to make a few tweaks to your diet, but if certain things (such as eating nutrient-dense foods) aren't your priority, you might also need to do a total overhaul, too.</p> <p>Here's a crash course in losing weight on keto, and 9 reasons you might not be getting results.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/weight-loss-keto-0047.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/weight-loss-keto-0047.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/weight-loss-keto-0047.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/weight-loss-keto-LR-0047.jpg" class="img-fluid" alt="weight loss keto"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>How long does it take to start losing weight on keto?</h2> <p><i>The short answer</i>: You might lose as much as 10 lbs in the first two weeks.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK499830/" rel="nofollow noreferrer">2</a></sup> But individual results will vary.</p> <p>The ketogenic diet is popular in large part because of its ability to help people lose weight quickly. But everyone is different, and depending on certain factors, you may shed excess fat quicker or slower than others.</p> <p>Some factors include:</p> <ul> <li>How quickly you <a target="_blank" href="https://www.warriormade.com/content/diet/87-things-to-avoid-on-the-keto-diet/" rel="noreferrer">get into ketosis</a></li> <li>How frequently you <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">exercise</a></li> <li>How consistent you are with your diet</li> <li>How much food you're eating (see #4 below for more)</li> </ul> <p>That said, studies show you might lose as much as 10 lbs in the first two weeks, though some of that will be water loss.</p> <p>While you can get results quite early into your keto diet journey, you should also take into account the long-term goals of the diet. Losing the weight is great, but <i>managing</i> a healthy weight and <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-lose-weight-and-keep-it-off/" rel="noreferrer">keeping it off</a> is equally important.</p> <p>A <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6371871/" rel="nofollow noreferrer">2018 study</a> found that fat loss results from a ketogenic diet peak about 5 months, but that's often the result of people not sticking with the diet long-term.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>Can the keto diet make you gain weight?</h2> <p><i>The short answer</i>: Technically yes, but you'd only gain weight if you were eating too many calories, and that's true of any diet. But you're less likely to overeat on the keto diet because it's built around satiating fats, proteins, and fiber-dense veggies.</p> <p>Energy intake, or the number of calories you eat on a regular basis, is the number one indicator that contributes to weight gain.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5325830/" rel="nofollow noreferrer">3</a></sup></p> <p>So technically, a keto diet (or any other diet, for that matter) can result in weight gain if you eat too many calories.</p> <p>But there are certain qualities inherent to the ketogenic diet that make overeating far less likely (at least compared to other diets). Consider:</p> <ul> <li>70 percent of a keto dieter's calories come from fat, which keeps you full longer after meals.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK53550/" rel="nofollow noreferrer">4</a></sup></li> <li>25 percent of a keto dieter's calories come from protein, which has similar effects to fat in terms of keeping you full.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/18282589" rel="nofollow noreferrer">5</a></sup></li> <li>Keto dieters eat a lot of fiber-dense foods, which take longer to digest and—you guessed it—keeps you satisfied longer.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360548/" rel="nofollow noreferrer">6</a></sup></li> <li>Keto dieters also don't consume much sugar, which studies show is linked to increased food cravings.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837018/" rel="nofollow noreferrer">7</a></sup></li> </ul> <p>So while weight gain is possible, it's much less likely on a low-carb diet like keto.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>Will ketosis burn belly fat?</h2> <p><i>The short answer</i>: Yes, but ketosis won't specifically target your belly. Instead, a ketogenic diet will contribute to overall fat loss, which will inevitably lead to less belly fat over time.</p> <p>There's plenty of science confirming that a keto diet does help reduce body-fat. Consider:</p> <ul> <li>A <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5969192/" rel="nofollow noreferrer">12-week study</a> found keto dieters who also exercised on a regular basis lost 12.4 percent fat mass on average.</li> <li>A <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6038311/" rel="nofollow noreferrer">2018 study</a> called the ketogenic diet an effective way to decrease fat mass while preserving lean muscle.</li> </ul> <p>Understand, though: there is no such thing as <i>spot reduction</i>, or a way to remove body fat specifically from certain areas of your body.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/27152424" rel="nofollow noreferrer">8</a></sup></p> <p>Ketosis will promote <i>overall</i> fat loss, which includes belly fat—you just need to be patient and stick with the diet until you start seeing results.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>Why You're Not Losing Weight On Keto (9 reasons)</h2> <p>Here are 9 reasons you may not be losing weight on the keto diet.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/am-i-in-ketosis-0047.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/am-i-in-ketosis-0047.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/am-i-in-ketosis-0047.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/am-i-in-ketosis-LR-0047.jpg" class="img-fluid" alt="ketosis"> </picture> <h3>1. You’re not actually in ketosis</h3> <p><strong>How to fix:</strong> Reduce carbs, exercise more, or take exogenous ketones. And if you truly want to know when you're in ketosis, buy a home <a target="_blank" href="https://www.warriormade.com/content/diet/how-to-measure-ketosis-with-a-home-ketone-meter/" rel="noreferrer">ketone monitoring kit</a>.</p> <p>Eating a low-carb, high fat diet doesn't necessarily mean you're in ketosis. </p> <p>For example, plenty of low-carb diets (like <a target="_blank" href="https://www.warriormade.com/content/diet/paleo-vs-keto/" rel="noreferrer">paleo</a>) allow you to eat more than 50 grams of carbs per day, though studies show is the max number you can allow in order to maintain ketosis.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK499830/" rel="nofollow noreferrer">9</a></sup></p> <p>Plus, <a target="_blank" href="https://www.warriormade.com/content/diet/how-long-does-it-take-to-get-into-ketosis/" rel="noreferrer">getting into ketosis</a>, or the state where your body uses ketones (a chemical produced by your liver) to burn body-fat isn't the same for everybody. Certain factors determine how quickly you get there, like:</p> <ul> <li>How many carbs you eat per day</li> <li>How frequently you exercise</li> <li>Whether or not you're taking <a target="_blank" href="https://www.warriormade.com/content/diet/exogenous-ketones/" rel="noreferrer">exogenous ketones</a></li> </ul> <p>Studies show it can take as few as 3 to 4 days, but may take up to a week or longer.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6251269/" rel="nofollow noreferrer">10</a></sup></p> <p>And once you reach ketosis, you must maintain it by staying low-carb. Exogenous ketones taken as a supplement can mitigate the effects of a higher-carb meal once in a while, but your healthy habits have to stay consistent for you to lose weight with ketosis.</p> <p>If you're having a hard time losing weight and want to know if you're in ketosis, the only way to know for certain is to buy a <a target="_blank" href="https://www.warriormade.com/content/diet/how-to-measure-ketosis-with-a-home-ketone-meter/" rel="noreferrer">home ketone monitoring kit</a>.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/sneaky-carbs-0047.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/sneaky-carbs-0047.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/sneaky-carbs-0047.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/sneaky-carbs-LR-0047.jpg" class="img-fluid" alt="sneaky carbs"> </picture> <h3>2. You’re Consuming Sneaky Carbs</h3> <p><strong>How to fix:</strong> Always read nutrition labels first, even when eating healthy foods like fruit.</p> <p>Most people think of bread, pasta, and sugary foods (like candy) when they think of carbs.</p> <p>But certain foods, especially ones you think of as healthy, might have too many carbs in them for you to lose weight on the keto diet.</p> <p>For example, here's a list of some high-carb fruits<sup><a target="_blank" href="https://medicine.yale.edu/pediatrics/endocrinology/cdp/diabetes101/Nutrition/Carbohydrate%20Food%20List_120799_284_15002_v1.pdf" rel="nofollow noreferrer">11</a></sup>:</p> <ul> <li>Apples (1 medium apple has 25 grams of carbs<sup><a target="_blank" href="https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2" rel="nofollow noreferrer">12</a></sup>)</li> <li>Bananas (1 large banana has 31 grams of carbs<sup><a target="_blank" href="https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2" rel="nofollow noreferrer">13</a></sup>)</li> <li>Oranges (one large orange has 21 grams of carbs, 17 of which are sugar<sup><a target="_blank" href="https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1966/2" rel="nofollow noreferrer">14</a></sup>)</li> <li>Most dried fruits (one date has 18 grams of carbs<sup><a target="_blank" href="https://nutritiondata.self.com/facts/fruits-and-fruit-juices/7348/2" rel="nofollow noreferrer">15</a></sup>)</li> </ul> <p>While these foods do have some benefits (most fruits have essential vitamins and minerals in them), the carbs in them make it difficult or impossible to reach ketosis. And that may be why you're not losing weight.</p> <p>That's why it's important to read labels, especially when first starting a diet. Getting a feel for the nutritional value of all the foods you're choosing to include will go a long way towards getting results.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/too-many-snacks-0047.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/too-many-snacks-0047.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/too-many-snacks-0047.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/too-many-snacks-LR-0047.jpg" class="img-fluid" alt="snacks"> </picture> <h3>3. You’re eating too many keto snacks or sweets</h3> <p><strong>How to fix:</strong> Eat bigger meals or try intermittent fasting.</p> <p>There are plenty of <a target="_blank" href="https://www.warriormade.com/content/diet/the-best-and-worst-keto-snacks/" rel="noreferrer">keto-friendly snacks</a> and sweets, like:</p> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/diet/the-best-nuts-for-keto/" rel="noreferrer">Nuts</a></li> <li>Nut butters</li> <li>Beef jerky</li> <li><a target="_blank" href="https://www.warriormade.com/content/diet/best-selection-of-keto-fat-bombs/" rel="noreferrer">Fat bombs</a></li> <li>Low-carb sweets, like chocolate</li> </ul> <p>While these are all technically compliant for a keto diet, eating too many of them—especially in lieu of meals—could be another reason you're not losing weight.</p> <p>For example, one serving of almonds (about 22 of them) only has 5 grams of carbs.<sup><a target="_blank" href="https://nutritiondata.self.com/facts/nut-and-seed-products/3171/2" rel="nofollow noreferrer">16</a></sup></p> <p>That's perfect for a small snack between meals. But if you keep reaching into the almond jar throughout the day, those numbers quickly add up.</p> <p>A cup of almonds has 27 grams of carbs—more than half your daily allotment—and not to mention <i>987 calories</i>(!). Both of these numbers are quite high if you're trying to lose weight on a keto diet.</p> <p>If you're finding it hard to stop snacking, the best thing you can do is eat bigger meals. Try eating three servings a day of healthy fats (avocados, olive oil, and nuts, for example), low-carb vegetables, and lean protein.</p> <p>Another option is to deliberately not eat for a portion of your day, and condense all your food into one 8-hour window. This is called intermittent fasting, and it's a popular tool used by many in conjunction with keto to lose weight.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tracking-macros-0047.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tracking-macros-0047.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tracking-macros-0047.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tracking-macros-LR-0047.jpg" class="img-fluid" alt="tracking macros"> </picture> <h3>4. You’re consuming too many calories</h3> <p><strong>How to fix:</strong> Track macros.</p> <p>We touched on this already in previous sections. But if you're eating too many calories each day, losing weight will be a struggle.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225890/" rel="nofollow noreferrer">17</a></sup></p> <p>Before applying any of the other tips on this list, first make sure you're eating the right amount of food.</p> <p><a target="_blank" href="https://www.warriormade.com/content/diet/what-are-macros/" rel="noreferrer">Counting macros</a>, or the amount of protein, fat, and carbs, you eat each day is much less restrictive and simpler than counting calories.</p> <p>And because each macronutrient has a specific amount of energy (4 calories in 1 gram of protein and carbs; 9 in one gram of fat), counting macros also takes into account how many calories you are consuming. </p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/too-much-protein-0047.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/too-much-protein-0047.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/too-much-protein-0047.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/too-much-protein-LR-0047.jpg" class="img-fluid" alt="protein"> </picture> <h3>5. You’re eating too much protein</h3> <p><strong>How to fix:</strong> Replace some of the protein you're eating now with low-carb vegetables or a healthy fat source.</p> <p>20 to 25 percent of your calories come from protein on a ketogenic diet.</p> <p>This means if you're eating 2,000 calories per day, you'd eat about 125 grams of protein, which is considered a moderate-to-high amount of protein.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5078648/" rel="nofollow noreferrer">18</a></sup></p> <p>There's one main reason why eating too much protein can potentially cause weight loss to stall: <i>protein sources like meat, eggs, and protein powder are nutritionally dense foods.</i></p> <p>A pound of steak, for example, has 99 grams of protein, but also 762 calories*.<sup><a target="_blank" href="https://nutritiondata.self.com/facts/beef-products/3759/2" rel="nofollow noreferrer">19</a></sup></p> <p>In line with the same guidance about snacking, try to add more low-carb veggies to your plate instead for a few days. Veggies have fewer calories but are still filling, and that might help you start losing weight.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/get-more-exercise-0047.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/get-more-exercise-0047.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/get-more-exercise-0047.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/get-more-exercise-LR-0047.jpg" class="img-fluid" alt="exercise"> </picture> <h3>6. You’re not getting enough exercise</h3> <p><strong>How to fix:</strong> Start exercising more often, even if you just walk.</p> <p>Several studies show people who don't exercise are far more likely to gain weight over time.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/" rel="nofollow noreferrer">19</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630467/" rel="nofollow noreferrer">20</a></sup></p> <p>Exercise, even low-impact workouts like <a target="_blank" href="https://www.warriormade.com/content/exercise/everything-to-know-about-low-impact-exercise/" rel="noreferrer">walking</a>, burns calories. Even a few workouts a week increase the cumulative amount of energy you're burning, which makes it easier to lose weight.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4754299/" rel="nofollow noreferrer">21</a></sup></p> <p>And high-intensity exercise has been shown to boost your metabolism after you workout—this means you burn more calories than normal for up to 24 hours after exercise.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/26950358" rel="nofollow noreferrer">22</a></sup></p> <p>Exercising can also help you get into (or get back into) ketosis faster by burning off excess glycogen stored in the muscles.</p> <p><a target="_blank" href="https://www.warriormade.com/content/exercise/how-often-should-you-workout/" rel="noreferrer">How often you workout</a> is an individual thing, but adding even one or two extra sessions in a week might help you break through the plateau you're experiencing.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/too-much-stress-0047.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/too-much-stress-0047.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/too-much-stress-0047.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/too-much-stress-LR-0047.jpg" class="img-fluid" alt="stress"> </picture> <h3>7. You're experiencing too much stress</h3> <p><strong>How to fix:</strong> Add more stress-reducing activities to your life.</p> <p>Did you know that along with exercise and diet, stress plays a role in you gaining weight?<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5958156/" rel="nofollow noreferrer">23</a></sup></p> <p>Stress and weight gain are related in two ways:</p> <ul> <li>When you're constantly stressed out, a hormone called <i>cortisol</i> (along with other hormones) is released.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK538239/" rel="nofollow noreferrer">24</a></sup> Studies show that excessive exposure to cortisol promotes fat storage, especially in the belly area.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/16353426" rel="nofollow noreferrer">25</a></sup></li> <li>Chronic stress can also contribute to <i>leptin resistance</i>, meaning your body no longer responds to the energy-regulating, hunger-inhibiting hormone leptin.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4856194/" rel="nofollow noreferrer">26</a></sup> Since one of the main jobs of leptin is to regulate appetite, overexposure to stress may cause you to eat more or not feel full after meals.</li> </ul> <p>So if you're feeling stressed-out and having trouble shedding body-fat, make stress-reducing activities a part of your daily routine. You might consider things like:</p> <ul> <li>Exercose</li> <li>Meditation, deep breathing, or yoga <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4460566/" rel="nofollow noreferrer">27</a></sup></li> <li>Progressive muscle relaxation<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK513238/" rel="nofollow noreferrer">28</a></sup> (For example: Lying on your back, contract the muscles in your feet for 5-10 seconds, then release. Repeat this on all major muscle groups like your calves, thighs, and abs, working your way up to your neck and head muscles.)</li> </ul> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/getting-bad-sleep-0047.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/getting-bad-sleep-0047.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/getting-bad-sleep-0047.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/getting-bad-sleep-LR-0047.jpg" class="img-fluid" alt="bad sleep"> </picture> <h3>8. You’re not getting enough sleep</h3> <p><strong>How to fix:</strong> Prioritize quality sleep.</p> <p>Like stress, not sleeping enough can also make it harder to lose weight. Consider: <ul> <li>A 2012 study in <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/22402738" rel="nofollow noreferrer"><i>Obesity</i></a> found a direct link between one's quality and quantity of sleep and their ability to lose weight.</li> <li>Along the same lines, a <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831987/" rel="nofollow noreferrer">2010 study</a> labeled sleep deprivation a risk factor for gaining weight—basically, you're more likely to gain weight if you aren't sleeping enough.</li> </ul> <p>And so we're all on the same page of what constitutes "enough": a <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4434546/" rel="nofollow noreferrer">2015 study</a> in <i>Sleep</i> said adults need <i>7 or more hours</i> of sleep each night, and that sleeping less increases the likelihood of obesity, diseases, and decreased immune function.</p> <p>If your weight loss progress has stalled, try turning the lights off a bit earlier or sleeping an extra 30 to 60 minutes.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/nutrient-dense-foods-0047.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/nutrient-dense-foods-0047.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/nutrient-dense-foods-0047.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/nutrient-dense-foods-LR-0047.jpg" class="img-fluid" alt="nutrient dense foods"> </picture> <h3>9. You’re not eating enough nutrient-dense foods</h3> <p><strong>How to fix:</strong> Plan each meal's vegetables and healthy fat source first.</p> <p>The truth is, you can follow a keto diet <i>without</i> being healthy.</p> <p>Diets like the <a target="_blank" href="https://www.warriormade.com/content/diet/5-reasons-to-pass-on-dirty-keto/" rel="noreferrer">dirty keto diet</a> place an emphasis on eating a high-fat, low-carb diet without prioritizing healthy, nutrient-dense foods. </p> <p>And if you're not eating nutrient-dense, filling foods, you're going to have a lot harder time losing weight. Even if you aren't following a dirty keto diet verbatim, make sure this is your top priority.</p> <p>One specific nutrient worth highlighting again is <i>fiber</i>, an insoluble starch that keeps your gut bacteria healthy and makes you full longer after meals.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/19335713" rel="nofollow noreferrer">29</a></sup> (Broccoli, berries, and nuts are all high-fiber keto foods.)</p> <p>You're far less likely to overeat when you're eating lots of nutrient-dense foods.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/26394262" rel="nofollow noreferrer">30</a></sup> So plan each meal around these foods first—that way, you cover your nutritional bases.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>Why you're not losing weight on keto: wrap up</h2> <p>There are a lot of different factors that can prevent you from losing weight on keto. Here is a quick summary of the 9 reasons described above.</p> <ul> <li>You're not actually in ketosis, and may need to use a home ketone monitoring kit to measure blood ketone levels</li> <li>You're consuming sneaky carbs like sugary fruits, and may need to read nutrition labels more closely to make sure you stay in ketosis</li> <li>You're eating too many keto snacks, and may need to eat bigger meals to help keep you full</li> <li>You're eating too many calories, and may need a tool like counting macros to help you keep track</li> <li>You're eating too much protein, and your body may be converting that protein into glucose, which takes you out of ketosis</li> <li>You're not getting enough exercise, which helps with weight loss and <a target="_blank" href="https://www.warriormade.com/content/diet/how-long-does-it-take-to-get-into-ketosis/" rel="noreferrer">getting into ketosis</a></li> <li>You're stressed out, and may benefit from more exercise, breathing, or relaxation techniques </li> <li>You're not sleeping enough, and may need to make it a priority to get more quality sleep</li> <li>You're not eating enough fiber and nutrient-dense foods, which may be causing you to overeat because you're hungry more often</li> </ul> <p>While this list of potential culprits is long, the solutions are relatively simple in practice and can be implemented quickly. Above all, try not to get discouraged, and remember that fat loss is possible very quickly on the keto diet, even if you've hit a plateau. </p> <p>The key is to approach your low-carb lifestyle with an open mind, and to pinpoint the areas where you may need to make some adjustments. Use the tips discussed to make adjustments, and the research shows it's very likely you'll start getting the results you're looking for.</p> </section> </article>

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