A lot of people decide to start the Keto diet because they want to lose weight. However, some of them find themselves not losing the weight they have hoped for. If not everything is going according to your plan you should read this list and find the issue.
How Much Weight Can You Expect to Lose on Keto?
This is a very individual thing. You can expect to lose couple of pounds in the initial two weeks, but this will mostly be water weight.
If you have eaten poorly and not exercised you shouldn’t expect to lose weight overnight. However, if you set up realistic goals, you will surely achieve success with this diet.
Why Aren’t You Losing Weight on Keto?
The best thing about Keto diet is the loss of fat. So, when you stop losing weight you will surely feel frustrated. You are either experiencing a weight loss plateau, or you are failing to lose weight at all.
- You’re Experiencing No Initial Weight Loss:If you aren’t losing any weight you might feel frustrated. You should pay more attention to your macros, i.e. the carb count.
- You’re Experiencing a Weight Loss Plateau:If you are tracking your macros but you stopped losing weight, you should read reasons 7-12.
Let’s take a look at the biggest causes for not losing weight so you can change the things you do in your current diet.
1. Too Many Carbs
You can find carbs in almost any food, which is why you shouldn’t be surprised if this is the case even if you eat Keto approved foods. Pay attention to ‘’healthy drinks’’ that contain sugar such as almond and coconut milk, and kombucha. Veggies such as broccoli, sprouts, cauliflower, and cabbage contain plenty of carbs that can also add up to the total carb count.
Be careful how much and which fruits you eat because sugar can make you gain weight. Spices such as onion and garlic powder contain carbs, which is why you shouldn’t use them a lot. Add more fats such as MCT and coconut oil because you will feel fuller. Don’t eat too many snacks that contain hidden carbs, and always read the labels on every food you buy at the grocery store.
2. Too Many Calories… Or Too Few!
Even though you shouldn’t count calories on the Keto diet, if you have an extreme calorie deficit you might stop the weight loss. You will surely lose weight when you cut the calories, but not all calories are equal. You should always make sure that your fat intake is within the recommended levels because fat has two times more calories than carbs and protein.
Also, even though you have cut out carbs, if you consume more calories than you need, you might not lose weight. So, both extremes can impede the weight loss process. Your metabolism will get slower if you don’t eat enough calories. You might lose lean mass to cover the deficit as a form of energy.
When you restrict the calories you might also feel under stress, which is known to make you gain weight. There isn’t a magical number for ideal number of calories. You should take into consideration your height, weight, and age, and how much do you exercise.
So, if you aren’t able to achieve your goal when it comes to losing weight you should take a look at the amount of calories you eat per day.
3. Too Much Protein
When you eat too much protein you can prevent ketosis because of the metabolic process called gluconeogenesis. In this process the body converts the excess of protein into glycogen, and your body doesn’t use it to burn fat, but as a form of energy. When you are in ketosis your body should use the fat as a form of energy, which is why you shouldn’t consume too much protein.
4. Too Much Fat
Even though healthy fats won’t do you harm and are important for your body, many people eat too many fats which in turn slow down the weight loss process. If you add too much butter in every dish, or coconut oil in the coffee, bacon for breakfast every day, you might be eating too much fat.
Both quality and quantity are important for losing weight. When you consume too much fat, especially in pure form, you actually eat a lot of empty calories. You will not get the essential vitamins and nutrients, but only add more calories. Therefore, you should alter your macros in order to lose weight.
5. Overeating Nuts, Dairy or Fruit
It is suggested that people should skip dairy, particularly milk, cheese, and cream, in the first 2 months on Keto. You will see whether you are sensitive to casein or lactose from the dairy products. You will also lose more weight when you eliminate them.
Nuts contain a lot of calories, and if you are not careful you can easily overeat them and with that eat more calories.
Fruits contain a lot of nutrients and fiber, but plenty of simple sugars such as fructose, which are known to contribute to weight gain. You should consume fruits in moderation.
6. Too Many Low Carb Treats and Snacks
If you eat too many low carb snacks you can cause cravings and derail ketosis because most of the snacks contain artificial sugars, and not enough vitamins and minerals. Pick your snacks wisely and don’t regard them as a staple on the Keto diet.
7. Undiagnosed Underlying Health Issues
If you are doing all the right things, you might have some adrenal or thyroid issue you don’t know about. You should get a blood test to be sure whether this is the case, so you can take the right action. Also, you might have certain food sensitivities, or issues with your blood sugar that cause inflammation in your body and make you gain weight.
8. Being Close To Your Weight Goal
As time passes by, you will see that losing fat will become more challenging. When you lose more fat, your metabolic rate will drop and you will need less calories to maintain the basic requirements. You should recalculate your caloric needs at each stage in order to lose weight. Cherish every achievement on your weight loss journey because stress can prevent you from losing weight.
9. Too Much Stress
Stress has a huge role in losing weight because the body produces cortisol, a hormone that stores fat in the belly. Stress is also linked with hypothyroidism which can affect your metabolic rate and make you gain weight. Learn how to deal with stress so you can prevent gaining weight.
10. Lack of Sleep
A lot of people don’t get enough sleep which makes them hungrier the next day and prone to more cravings. Your hormones are also affected when you don’t get enough sleep, and you have a harder time to regulate the blood sugar levels. You should sleep at least 7 hours per night so you can lose weight.
11. Too Much Exercise… Or Not Enough!
Even if you add a small amount of exercise every day you will surely jumpstart your weight loss process. However, the amount of exercise will also impact your weight. With cardio you will burn more calories but you will also want to eat more. You should try HIIT trainings that will help you burn fat more efficiently than spending an hour on the treadmill.
12. Not Giving Your Body Enough Time To Heal
Almost every person wants to lose weight quickly. You can achieve that on the Keto, but you won’t achieve it overnight. You should be patient and go easy on yourself. You should aim for a healthy lifestyle instead of a fast weight loss plan.