Why Are You Not Losing Weight on Keto?
When we talk about weight loss, the first thing that comes to people’s minds is “keto”.
Keto is a low-carb diet that increases the calories you get from protein and fat but reduces the calorie intake you get from carbohydrates. The easiest explanation is that Keto is a low carb, high-fat diet that actually helps you lose weight.
However, it’s possible for you to have been dieting on a ketogenic diet and experience no weight loss. You might find it hard to lose weight even when you are following a keto diet, although there are certain reasons why you are not losing weight on keto.
In this article, I’ll be listing 13 reasons why you’re not losing weight on Keto. Let’s begin:
You Are Eating Too Many Carbs
One major reason why you’re not losing weight on keto is that you still consume a large number of carbohydrates. If you’ve decided to go on a ketogenic diet, the first thing you need to do is cut down on your carbohydrate consumption. Failure to do this would result in you not losing weight on Keto
You Are Eating Too Much Protein
Be cautious about your protein consumption if you are not losing weight on keto. One of the most widespread misunderstandings about the ketogenic diet is that it is a high-protein diet similar to the Atkins diet. If you follow a ketogenic diet, which is a low-to-moderate-protein eating plan, protein should account for about 20% of your daily calories.
Consuming an excessive amount of protein might actually cause you to get kicked out of ketosis. This occurs as a result of a process known as gluconeogenesis, in which your body transforms excess protein into sugar (sugar is carbs). Your body will no longer use fat as a source of fuel because it will prioritize glucose instead.
Eating a modest quantity of complete proteins, which are proteins that include relevant levels of all nine necessary amino acids, is the best way to achieve weight loss success while adhering to the ketogenic diet. Meat, fish, and eggs are all examples of foods that contain complete proteins.
There is no need to be concerned about the amount of complete or incomplete protein you consume. If you consume a wide variety of foods that are high in protein, it is probable that you are meeting the amino acid requirements that you need.
There are other ways that incomplete proteins are good for you, like the fact that nuts and vegetables are full of important nutrients and that collagen protein is important for healthy bones, joints, and glowing skin.
You Are Drinking Alcohol
Alcohol consumption is one of the main reasons why you are not losing weight on keto. Drinking alcohol hinders you from fat burning, and what this means is that as long as you keep consuming alcohol, you are stopping yourself from losing weight on Keto, and you might even be causing serious problems for yourself because high consumption of alcohol has a negative impact on your overall health.
You Are Eating Too Many Snacks
Snacks are delicious, but if you make them a regular part of your diet before you know it, you will consume more calories than you need in a single day and that can result in not losing weight on keto.
If you continue snacking excessively, these calories will be stored as fat despite the fact that you are in the metabolic state of ketosis. If you think that this is what’s holding you back and you are not losing weight on keto, consider restricting yourself to just one snack per day and making sure that you take it into account when you’re tallying up the total number of calories you eat on a given day.
You Are Not Serious About Keto Diet
Avoid not losing weight on keto by taking your diet seriously. When you make the decision to go on a ketogenic diet, you need to stop underestimating your carb intake and focus. It’s very easy to discipline yourself and choose the best foods because any wrong food intake would hinder you from losing weight on Keto, and who knows? You might even end up gaining weight.
If you are among those people that are not losing weight on keto we recommend following a custom keto diet plan so you can avoid all the hassle and focus on the foods that actually work for your weight loss goals.
You Have An Underlying Medical Condition
Although this rarely happens, why some people are not losing weight on keto is an underlying medical condition they have. Weight loss can be difficult when you have allergies or when you have high-stress levels.
What this does is cause inflammation, and it’s important you know the kind of medical condition you have because some medical conditions can cause weight gain, and this could be one of the major reasons why you’re not losing weight on keto.
RELATED: How To Lose Weight With Hypothyroidism: 8 Natural Ways!
You Are Not Drinking Enough Water
Not drinking enough water is one more reason for not losing weight on keto. Drinking lots of water helps to increase your metabolism and it also flushes out toxins that stop fat loss in your body. There are certain toxins in your body that block fat loss, and these toxins can only be flushed by water. When you fail to keep yourself hydrated, you are also stopping yourself from losing weight on Keto.
Water should be on your top list, especially when you have plans to lose weight.
One of the most important reasons why you are not losing weight on keto is stress. Your body creates a hormone known as cortisol when you are under a lot of stress. Cortisol hormone is responsible for the storage of fat around your abdominal organs (known as visceral fat), and it also makes it more difficult to lose weight.
Make an effort to relax yet recognize the signs of stress. Seek ways that work for you to cut down on stress instead. Experiment with meditation, take some time off from work, plan a trip for the weekend, or just go for a stroll. Your metabolic rate might be severely affected by stress since it is also connected to hypothyroidism and troubles with the adrenal glands. Because of this, you end up storing fat in your body rather than losing it.
Lack Of Sleep
It’s possible that not losing weight on keto is due to a lack of sleep and a disruption in your circadian cycles. A sufficient amount of sleep, in addition to a healthy diet and regular exercise, is required for optimal fat loss, despite the fact that this statement may seem like a tired old cliché. Make it a goal to get to bed well before midnight and sleep for at least seven to nine hours.
Managing stress and getting enough sleep are two of the most important aspects of weight loss.
You Are Not Leading An Active Lifestyle
I’m sure you know how effective regular exercise is. It not only helps you burn calories effectively, but it also helps keep you physically fit, and this increases your chances of losing weight on Keto.
Having an active lifestyle will help you lose weight because it involves doing physical activity, that creates a “calorie deficit.”
A calorie deficit means burning more calories than you eat within the day. This simply means the number of calories your body burns off is higher than your calorie intake. When you burn more calories, it helps you lose weight, especially when you’re already on a keto diet.
You can engage in an active lifestyle by getting involved in activities that force you to leave your comfort zone.
You Are Comparing Yourself To Others
Your decision to go on a keto diet might have been inspired by what you saw somewhere. It’s possible you were scrolling on a website and you saw the testimony of someone famous who achieved weight loss by going on a ketogenic diet.
One important thing you need to keep in mind though before starting your keto weight loss journey is that everyone is different. What works for others might not work for you, and not losing weight on keto might be because you keep comparing yourself to others.
You Don’t Have a Keto TimeTable
A lot of people do not know the importance of having a keto timetable. A keto timetable simply helps you keep track of your journey. This timetable tells you what to eat and when you should eat it.
When you switch to a ketogenic diet, it might be difficult for your body to adapt and it could be a lot for you to handle. If you want to start a keto diet, then your main focus should be on how you can reduce carbs and increase your fat intake and protein.
Your keto timetable should focus on meals and snacks like eggs, veggies, avocado, broccoli (1 serving of broccoli contains only 3 net carbs), fatty fish, meat, dairy, and poultry.
You should limit your carb intake and processed foods consumption and you also need to avoid sugary drinks like beverages and sweetened coffee.
You Have Not Achieved Ketosis
You might be wondering what ketosis means. Ketosis usually happens when your body lacks enough carbohydrates to burn for energy, but instead, your body burns fat and uses it for fuel.
Ketosis is a weight loss state that helps you burn fat, lose weight, and keep your muscles healthy and strong.
Ketosis has benefits and it also helps in preventing some ailments.
Can I Be In Ketosis And Still Not Lose Weight?
Yes, it’s possible for you to be in ketosis and still not lose weight. There are a lot of things responsible for not losing weight on keto.
Firstly, keto is not a magic pill, and it’s wrong for you to think that being in ketosis means you automatically lose weight all the time.
Ketosis might not always burn your body fat, but it does help in boosting your metabolism.
The most common reason you’re not losing weight in ketosis is that…
- You are still eating too much. Ketosis does not mean that your body consumes its own fat. What it means is that there’s a high level of ketones that are present in your body and these fats are used for energy. You need to note that your fat does not come from your body but from the food you consume. There are numerous ways you can use to block fat even while in ketosis.
- You are not following a custom keto diet plan. It’s possible you’re still eating wrong, and eating the wrong food or following the wrong plan are part of the things that stop you from losing weight on Keto.
Why Am I Stuck Not Losing Weight On Keto?
There are lots of things that slow down the rate at which you lose weight, and yes, you can be in ketosis and still not losing weight on keto, and this is because you’re still consuming lots of carbs.
Carb intake should be the first thing that is reduced, especially when you are on Keto.
You need to cut back on carbs and learn to follow a healthy eating habit that lowers your carb consumption. If you have a problem with this, we are recommending that you should follow a custom keto diet plan that would reduce your carb intake.
Other things that cause you not losing weight on keto could include:
- Consumption of healthy sugars: You might not be aware of the fact that you’re still consuming healthy sugars. Healthy sugars are very important for the body, but they can also slow down your keto journey by making you gain weight without you knowing it.
- Lack of exercise: Exercise is the beginning of ketosis. You need to engage in frequent exercise before you can lose weight.
- Consumption of dairy products: Although dairy products are good, you still need to ensure you’re consuming the right amount of dairy products and the right dairy products. Anything you do the wrong way will sabotage your healthy weight loss journey.
- Lack of sleep (insomnia): Sleep is a lifestyle, and it is very important. If you don’t take your sleep seriously enough, you might end up creating health problems and complications for yourself.
- You’re not eating enough nutritious food (this is why we recommend a custom keto diet eating plan for you).
Why Is My Weight Loss So Slow On Keto?
Your weight loss is slow on Keto because you keep going about everything the wrong way. You go at it without a diet plan, a healthy lifestyle, and a reduction in the number of carbs you consume and as a result, you might not losing weight on keto.
It would also surprise you to know that your weight loss journey is slow because you might have an underlying health condition. A lot of people are not aware of the fact that they have health problems and these problems cause them to gain weight rather than lose weight.
You need to ensure that you are medically fit to embark on this keto weight loss journey. If you have medical issues, then it’s best you get them sorted out first before you start a keto diet.
How Can I Speed Up Ketosis Weight Loss?
There might be some times when you might not losing weight on keto. There are many ways to speed up your weight loss, but the most common way to speed up ketosis weight loss is by:
- Getting a custom keto diet plan for you: When you follow a custom keto diet plan, you’ll learn to consume the right things, and this plan will ensure you eat the right foods.
- Before you begin your keto journey, make sure you take the proper steps and follow all instructions: The mistake people make is that they are not disciplined with their journey, and this either yields the wrong results or they end up not achieving anything in the end.
- Remove all negativity: You need to remove all negativity and only allow positive thoughts as you embark on your healthy weight loss journey. Ignore the naysayers and avoid comparing yourself to others.
- Cut back on your carbohydrate intake: Get a custom keto diet plan for yourself. This diet plan will help you keep track of what you eat and suggest keto-friendly foods that will help you make good food choices.
- Improve your self-esteem and avoid depression: Learn to love and adore your body no matter how it looks, because at the end of the day, the body belongs to you and no one else will take care of it for you. Do not compare yourself to others, and do not allow others to dim your light or speak negatively about your body.
- Have a healthy mind: Having good mental health helps you enjoy your life and it teaches you a way to cope with problems life throws at you. Good mental health provides you with inner strength, and there are lots of things you can do to achieve a healthy mind. As much as your focus is on your body, you should also learn to focus on building yourself mentally.
Train yourself to have a healthy mind because what affects your body image is how you conceive of yourself.
Final Words – Do You Really Need a Custom Keto Diet Plan?
The answer is yes! If you are planning on achieving results in your keto weight loss efforts and avoid not losing weight on keto, then you need to follow a custom keto diet plan to get the best results.
A keto diet is mainly focused on providing you with a lot of healthy fats, the right amount of protein, and low carbs. The importance of a custom keto diet plan is that it helps you lose weight in a healthy way and works to reduce the amount of sugar in your body.
The custom keto diet plan promotes an amazing weight loss journey, and it also provides you with a variety of healthy foods you can choose from.
This diet plan also ensures that you do not face any health challenges, and people have reported better results when they used a custom keto diet plan than when they were trying the keto diet themselves.
So, if you’re planning or if you have already embarked on your keto weight loss journey, it might be difficult for you to get results when you have not gotten yourself a customized keto diet plan.
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