The most common reason we start any diet is weight loss. When this does not happen, we tend to demotivate ourselves and end the regime soon.
Today we will look specifically at the reasons why you do not lose weight during the keto diet. Once you identify them and solve the problem, you will be able to enjoy the benefits of ketosis.
1. You are consuming too many calories
Yes, in the keto diet you should emphasize meat, cheese and butter, but this does not mean that you should overeat with them. Eating more calories than your body needs can hinder your weight loss efforts, regardless of the type of food or the ratio of carbohydrates, fats and proteins.
You should usually start losing weight if you eat 1200-1500 calories (for women) and 1800-2100 (for men). It is also important to reduce carbohydrates below 50 g per day.
If you do not meet these two conditions, do not be surprised why you do not lose weight during the keto diet.
2. Why not lose weight during the keto diet? You do not achieve ketosis
The most common reason you don’t get into ketosis is because you haven’t reduced your carbs enough. They should represent only 5-10% of calorie intake during the diet.
If you take more than this amount, you have a good reason why you do not lose weight during the keto diet. Sometimes, even if you think you’ve significantly reduced carbs, you can still get enough, which prevents your body from burning fat.
If you doubt whether you have achieved ketosis, home testing may help. You can buy special test strips that check for the presence of ketones in the urine. A positive result indicates that the body is in ketosis.
Another option is to use a small device called a respiration ketone analyzer that detects ketones in the breath.
3. You are eating too much protein
It is important to note that when the body processes proteins, a small percentage of them are converted to glucose. This can interfere with the body’s ability to switch to ketosis and cause you not to lose weight during a keto diet.
Remember that the keto regime is not built solely on the basis of proteins. The focus on healthy fats is also very important (avocados, olive oil, nuts).
So cut down on some protein and make sure that healthy fats are present in some form at every meal. They will keep you full for longer.
4. Why not lose weight during the keto diet? You don’t train
Especially in the beginning, when you start the regimen and you may experience the symptoms of keto flu, you will probably not want to train. You will feel irritable and tired, and the thought of fitness will be the last thing that goes through your head.
However, physical activity is very important if you want to lose weight and good tone. Adherence to a diet in almost all cases is not enough in itself.
If you want to go back to training, it may be a good idea to try so-called “keto cycling” – follow a normal keto diet on days when you are not training, and include a little more carbohydrates on the days when you train. This will give you an extra boost of energy to conquer the gym.
5. You drink alcohol
Unfortunately, many alcoholic beverages, including the lightest ones such as wine and beer, are high in carbohydrates. This means that it is not advisable to take them during the keto diet.
Hard alcohols, such as whiskey and vodka, have a lower carbohydrate content and are usually acceptable in the keto diet, of course, in moderation. However, alcohol, in general, is very high in calories.
Therefore, overdoing your favorite drinks is an easy way to increase your calorie intake without providing the body with nutrients.
This can be another reason why you do not lose weight during a keto diet.
6. Why not lose weight during the keto diet? You have a medical problem
If you still do not lose weight, even though you are doing everything right, it is good to rule out any medical problem that could be the reason why you do not lose weight during the keto diet.
Among the diseases that can have such an effect are:
- polycystic ovary syndrome
- Cushing’s syndrome – a disease condition due to increased production of cortisol by the adrenal glands
- high insulin levels
All of them can be confirmed or excluded only by a specialist. If one of these or another disease is found, don’t worry. By managing your symptoms, taking medication and making lifestyle changes, you will also be able to achieve healthy weight loss.
Unfortunately, some medications you generally take for other chronic conditions can also stimulate weight gain.
Check the leaflets for side effects to see if this is a possible effect. If you find that this is the reason why you do not lose weight during the keto diet, you can consult your doctor and possibly take an alternative drug that does not have this side effect.
7. You do not drink enough water
You certainly take water in some form, but it is often insufficient. Lack of hydration can make all your weight loss efforts meaningless, even if they are not based on the keto diet.
We have already told you many times how much water we should drink and what are the benefits of it. One of its main roles during the keto diet is to help satiate the stomach. This way you will not overeat and will generally reduce the amount of food you eat per day.
All this will lead you to one possible reason less why you do not lose weight during the keto diet.
8. Why not lose weight during the keto diet? High levels of stress
A stressful lifestyle can also prevent a person from losing weight during a keto diet.
Stress can cause changes in hormone levels, which can lead to weight gain or difficulty losing weight.
In general, the relationship between stress and weight gain is very strong. Chronic stress can also lead to emotional eating and make you reach for junk food. Therefore, stress can be a strong factor in looking for reasons why you do not lose weight during a keto diet.
It is not always enough just to eat healthy and exercise. Taking care of your mental health is also an important step in losing weight healthily. Try meditation, deep breathing exercises and other suitable ways to manage stress to deal with the problem in time.
As soon as you determine the reasons why you do not lose weight during a keto diet or other regime, it is good to start solving the problems.
In this article we have given you some guidelines on how to recognize them, but the best thing you can do for yourself is to consult a specialist. It will help you diagnose the problem faster and will offer you an adequate solution.