Are you not losing weight on the ketogenic diet even though you seem to be doing everything correctly? The truth is that the same diet won’t work for everybody because everybody’s different.
Or perhaps, it may just need a little tweaking and paying a little more attention?
It’s very easy to slip up on keto and even the smallest mistake could cost you the hard work you’ve done to reach ketosis. So how can you improve your keto lifestyle to keep losing the weight and to keep it off?
Well, I’ve outlined a few reasons below as to why you may not be losing weight. I’ve been through each and every one of them and I can tell you that taking action on any one or ALL of them will drastically improve your weight loss.
Let’s Get The Misconception Of Keto Out Of The Way
What Is Keto? It is a diet that is almost the reverse of the Standard American Diet. While on Keto, you need to eat a high amount of fat, a moderate amount of protein and very low amounts of carbs.
What this will do is help you reach a state of ketosis, where you’re burning fat for energy, as opposed to sugar, carbs or glucose. Your body is designed to burn these two types of fuels but studies have shown that our bodies run better on fat.
The misconception here is that you’re gonna be eating bacon and cheese all day. That’s not true.
On the contrary, you are encouraged to reduce dairy products, to eat healthy fats, like olive, avocado and coconut oil, filling proteins like chicken, fish, eggs and meat, as well as nutritious leafy greens.
The fact is that the West is full of foods that are dense in both carbs and harmful fats, making it so that people are gaining more and more weight. More people are dying from preventable diseases, like heart disease, strokes and HBP. Even Cancer!
Studies have shown that by reducing carbs in our diets and augmenting fats, our bodies will become more fat-adapted, thus burning the fat around our bodies more effectively. This will prevent fat build up and will help prevent the common diseases I mentioned.
You can take a look at the study confirming this HERE.
Cancer feeds off of sugar/carbs/glucose so by drastically reducing carbs in the diet, we are able to starve the cancer cells and beat Cancer naturally.
The idea behind eating low-carb is to spike insulin as less as possible. In order for your body to start using ketones, you need to lower insulin. The more insulin is spiked, the less you’ll lose, the more you’ll gain.
But anyways, let’s get into the reason as to why you may be stalled.
Tip 1 – Further Reduce Carbs
It is said that you can still be in ketosis when consuming 50g of net carbs every single day, but if you’ve been there for a while and are stalling, it might be best to try reducing carb intake even further. Your body may have gotten used to it.
Our bodies are survival machines. They will eventually adapt to our way of eating in order to be able to sustain itself.
By reducing carbs even further, you’re going to burn through the carbs faster and your body will get to using more of the body fat that is stored.
Additionally, if you just started Keto and have not lost anything at all at 50g net carbs, it might just be that you are more sensitive to carbs and need to lower it even further. Everybody’s body is different and will react to an amount of carbs differently.
It may be that you’ll reach ketosis at a lower number of carb intake.
Are you also verifying the number of carbs in stuff that you’re eating? Sometimes, the carb content might just be way more than you think. There’s sugar in stuff you would never ever think.
There’s sugar in milk, in mayo, in salad dressings, in packed meat and a whole list of other stuff in our regular grocery stores. Use Carb Manager on your phone to scan those items and to make sure that you’re not over-ingesting carbs.
Tip 2 – Clean Keto VS Dirty Keto
You may now be wondering what the difference is between clean and dirty keto.
Dirty keto is when you’re also incorporating outside food, as long as they are fitting into your macros. For example, you may be going bun-less on a Big Mac or having a shell-less taco at Taco Bell.
They’re not the healthiest and the worst part is that they are mostly processed foods as opposed to freshly made. Additionally, these are all cooked in canola oil, which is processed using bleach and other toxic solutions.
Clean keto is just that; eating 100% clean. You’re using real butter, olive oil, avocado oil, or coconut butter to cook. You’re buying fresh chicken, fish or meat and eating nutritious green leafy veggies.
Going clean might actually help you digest the food better and will provide your body with the nutrients it needs. Sometimes the extra stuff in the fast goods might actually stall us because it is spiking our insulin too much.
Tip 3 – Too Much Protein
Although proteins are important on keto, too much protein can actually stall you and prevent you from losing weight. That’s because when you eat more protein than your body needs, it will all end up turning into glucose.
And that’s something that you don’t want because that will elevate insulin in your blood and interfere with ketosis, thus stalling your weight loss.
If you lead a sedentary, meaning you have a desk job and you’re not very active during the course of the day, then you want to be at between 0.5 and 0.7g of protein per pound of body weight.
I’m currently at 150LBS and if I led a sedentary lifestyle, I would need a maximum of 0.7g X 150LBS = 105g of protein in a day.
And you lead a very active lifestyle, you could consume between 0.8 to 1g of protein per pound, which for me, would be a maximum protein intake of 150g.
Just a word of caution though; if you consume less protein than what your body needs, you’ll start to lose muscle mass as well as hair. Your nails will also become brittle and you will feel hungry.
Tip 4 – Fat Intake: Is It Too Much Or Too Little?
Yes, there is also such a thing as not consuming enough or too much fat. Just like protein, it needs to be in perfect balance.
If you’re not eating enough fat, you may not yet be burning fat as energy, and thus, you might not even be in ketosis. That’s because your dietary fat is not high enough to trigger your body to start using fat as energy.
You’ll also notice that when your fat intake is low, that you’ll also feel hungry. That’s because fat is supposed to take the role of those once-consumed carbs and to make you feel full and satiated. It also adds flavour to food.
Look, I know this goes against all that we were taught; that fat is the bad guy here and a whole lot of bad cholesterol is gonna start building up, and heart disease and all those other conditions.
But the truth here is that you need fat to train your body to burn fat. It’s as simple as that. If there isn’t enough fat, you won’t be able to train your body to burn it. So wave your fear away and embrace the good fats.
In the beginning, you want to get your body fat adapted and to do that, you want to be eating lots and lots of fat.
But if you keep having too much fat, then that can be a problem too. It will stall you because although you may be in ketosis, your body is burning the dietary fat because it is readily available and not burning your bodily fat.
And when you’re not burning your bodily fat, your weight will remain at a stand-still.
Tip 5 – Too Many Calories
Are you keeping track of your macros and your calories? If not, then you’ll need to start doing that now. That’s because you don’t know how much your body actually needs to function and you don’t know how much you’re actually ingesting.
In order to lose weight effectively, there needs to be a calorie deficit. Don’t listen to those that tell you that calories don’t matter on the keto diet. It matters in every diet. You won’t lose if you’re eating more than what your body burns.
Not only will too many calories stall your weight loss, but it could also lead to weight gain, which is the worst thing you want. You’re looking to LOSE weight, not GAIN, right?
And you guessed it right; there is also such a thing as eating too little. If your body needs 1500 calories and you’re only eating 1000, then your body will go into starvation mode and that can wreck havoc on your body.
That’s because it will cause your metabolism to completely shut down to use less energy. Your body wants to conserve energy for other important things, like keeping your heart beating and keeping you breathing.
That’s also why you may also be feeling fatigue or could get sick.
When you’re in starvation mode, your body will become a vacuum. It will suck and store anything that you eat for later use, which will result in weight stall, or even weight gain.
Tip 6 – Stressed Out and Not Getting Enough Sleep
Too much stress can also be a reason as to why you’re not losing as much weight. When you’re stressed, you may tend to over eat, which causes an imbalance in your macro intake, as well as too many calories consumed.
Stress also releases the stress hormone in our body, called Cortisol. When Cortisol is present, it promotes fat and thus, makes it harder to lose weight.
Stress can also be the main culprit for not getting enough sleep, which in turn stresses you out even more the next day. When you’ve had a good night’s sleep, there’s little chance of getting overly stressed over the course of the day.
But if you’re stressed out and can’t get enough sleep, then you’re going to be stressed out for lack of sleep the next day. It’s a vicious cycle.
That’s when distractions come into play and I’m talking about letting out stress. That’s why exercising is so important, especially if you feel stressed out.
When you exercise or are active in some way, there’s more endorphin produced in your brain, which acts as a natural painkiller. This helps you sleep at night and in turn, will reduce stress.
Additionally, there is nothing more refreshing or more pride-worthy than having hit the gym, right?
Tip 7 – Undiagnosed Medical Issues
If it has been over 2 months since you implemented the tips above and have seen no results, then it might just be that you have an underlying medical condition that is preventing you from losing weight.
Keto should naturally help with those symptoms, but maybe you need a little more help to get yourself started in that direction.
There may be conditions like PCOS in women, testosterone decline in men, diabetes, unmanaged stress, hypothyroidism or even cardiovascular disease that could be preventing you from effectively losing weight. I would consult a doctor in that case.
So What Are You Going To Do Next?
There you have it; 7 tips to help you break through your weight loss stall and to help you get to the next level. There’s always an improvement to be made and there’s always something we can do to better our food consumption.
I would say the most common reason out of all of them, is incorrect amount of food intake, including too much protein, too much or too little fat, as well as not watching your caloric intake.
I’m sure if you start with that, that you should be well on your way to weight loss. And don’t worry if these exact things don’t work for you. Sometimes, it might just need a little tweaking. You just have to be a little creative and figure out what it is that your body works best on.
I wish you the best on your weight loss journey. Let me know in the comments below what it is that you’re going to try to implement from this list to start losing weight again. I would love to hear if it works for you.
Thanks for reading!
Lots of Love,