Unseal the Mystery: Why not Losing Weight on Keto Diet, Common Reasons

The Keto diet is the most effective diet for weight loss. The keto diet contains food and meals that are lower in carbs.

While a low-carb diet is a well-known and popular diet for weight loss. The keto diet is more similar to a low-carb diet, and both are popular worldwide and used for losing weight naturally.   

While adopting a diet like a keto diet and a low-carb diet generally leads to a great reduction in carbs from 45 to 55 grams a day. (1)

The keto diet is not only used for weight loss but also makes available many health benefits. Such as helping in lowering blood sugar levels, heart health, controlling cholesterol, and as usual weight loss. 

A large study by an American school and Harvard university on ketosis specified that most people opt keto diet but are not certainly aware of the subject (keto diet).

Before going to the topic “why I am not losing weight with the keto diet” it is better to understand what the keto diet is, how it works, and what are its pros and cons at a different perspective. (2)

Certainly, the benefits of the keto diet will be reaped only if it is implemented appropriately, and you stick to your diet. The goal of each diet is to lower your carbs and calories per day for losing weight.

But the main aim of the keto diet is to control or restrain your carbs intake. On the other hand, for balancing, this diet focuses on raising your intake of healthy fats in the diet. 

When your intake of healthy fats is greater than carbs then your body would be named as ketosis body or the body may come into a state of ketosis.

While in the state of ketosis, your body burns the extra fat in the form of energy.

Some studies suggested that the keto diet may have certain results for most people, but some have worst. It depends on person to person. (3)

Researchers suggested a formula for people who want to get into ketosis. The formula is based on an adequate diet and how many calories you should get from which food.

• You should get about 71 per cent of your required calories from fat
• About 13 per cent of the required calories from carbs
• About 33 per cent of the required calories from protein

The keto diet targets the body to restrict the number of carbohydrates in the body.

After eating, our body breakdown carbohydrates and convert them into sugar and glucose. These sugar and glucose are used as energy by the body. 

When your body has fewer carbs, in that stage your body goes into ketosis. As said earlier, only 13 per cent of calories are grabbed from carbs.

Studies and researchers suggested that when you get stuck into ketosis, your body works so efficiently for losing weight and burn calories for boosting metabolism and use them as energy rather than using glucose for providing energy to the body.

The keto diet helps in burning fat or calories, and this is the most vital feature which makes it a popular diet worldwide. (4)

Most people opt for the keto diet and are looking forward to losing weight as it helps shed pounds naturally. This makes it the best choice to choose from diets for weight loss.

Most people are not getting the required results while following the keto diet. The reason for most cases could be that they maybe not get into ketosis appropriately.

However, there are plenty of other reasons why people are not able to shed pounds even after going into ketosis and following the keto diet properly.

This article will become worthy of your time. Here we list various likelihoods for why people do not lose weight while on the keto diet.

The reasons are discussed in two categories. Firstly, the reasons are based on your diet and then on your physical abilities.

1. Dietary Reasons

If You are not Taking Nutritious Meals

While on diet, it is not the matter of subject which dietary plan you are consuming, the matter of subject is to consume a healthy and nutritious diet for a healthy and sustainable weight loss.

Even if you are a keto outgoing and continue on refined carbs and processed foods, that will cause barriers to weight loss goals.

If you add high-calorie snacks and foods such as bars, seal-packed foods, and keto puddings will also affect your weight loss process.

These foods can raise the number of calories in your body, as they are low in nutrients. Low nutrients refer to having a lower quantity of antioxidants, vitamins, and minerals.

If you want to lose pounds while on the keto diet, have to avoid these processed foods and opt for unprocessed foods.

Whole foods also have great importance in weight loss with the keto diet.

Foods to be added: –

• Eggs
• Avocado
• Olive oil
• Broccoli
• Fish
• Full-fat dairy products

If You are Taking Extra Carbs than Required

The main reason why people not losing weight with the keto diet is they are acquiring more carbs than required.

Studies suggested that a person should have to reduce their carbs to get into the state of ketosis to lose weight, where the body burns fat and use it as energy rather than glucose. (5)

A recent study showed a piece of evidence that only 4 to 6 per cent of your required calories should come from carbs.

If the percentage got spikes, then it may cause harm to your weight loss goal with ketosis.

At the initial stage, you may find some glitches while slowing down your calorie intake, but it is vital.

However, when you reached the ketosis stage you have to maintain your diet for sustainable weight loss.

You can track your calorie intake regularly with the help of some specific app, to be aware that how much you have had and what range is left to consume.    

Taking Extra Protein

On the keto diet, limited carbs are only accepted. Several forms of carbs are allowed on the keto diet.

If you are on the keto diet and taking extra protein and carbs that will make fences between weight loss and you.

People try to opt for diets that are high in carbs and protein and assumed those diets as keto diets. Here, they made such a big mistake.

These diets cannot take you through the weight loss process. When you consume extra protein, the body will break down it and convert it into amino acids which will cause a spike in glucose.  

Snaking After Every Meal a Day

If you are looking for weight loss while on a keto diet, you have a proper meal and diet plan for the day. Make sure to add some snacks one time per day. (6)

If you are consuming extra snacks than listed in your daily diet plan, it may damage your entire day’s efforts for weight loss.

If You are Consuming a Lot of Calories

The most popular way to lose weight is to slow down your calorie consumption. While on a keto diet and ignoring the daily count of your calories, you will be unable to shed pounds. (7)

Studies suggest many ways for cutting down on your calorie.

You can opt for less-calorie food, reduce your calorie intake over the day, and burn more calories than you consume by doing exercise regularly.  

Snacking on high-calorie food can result in poorer quality.

If you are seeking snacks more than once a day, make sure having low calories snacks, such as nuts, avocadoes, slices of fruit, and many other healthy snacks.

You are Gulping Alcohol in Excess

Another major reason for not losing weight on a keto diet, people are more indulged in drinking alcohol.

Together with wine and beer, they are rich in carbohydrates and make it difficult to lose weight.

Now, we come to the reasons based on the: –

2. Physical Abilities

• One of the most effective reasons for not losing is that you are not doing enough exercise to burn fat. However, if you are on a keto diet or any diet, without exercise you will not likely lose weight.
• Going through any medical diagnosis (8)
• Not getting enough sleep

• Having much stress

Wrap Up

No diet will help you to lose weight unless you are not performing any physical activity well.

If you are having any of the reasons stated above, try to avoid them and be strict with your diet for sustainable weight loss.