What are the reasons why you’re not losing weight on the keto diet? Discover the surprising factors that may be hindering your weight loss progress and how to overcome them.

The Keto Diet Basics: Understanding the Macros

The keto diet, short for the “ketogenic diet,” is a low-carb, high-fat eating plan that aims to put your body into a metabolic state called ketosis. In this state, your body burns fat for energy instead of carbs. To achieve ketosis, the general guideline is to consume:

• 60 to 75 percent of your calories from fat
• 15 to 30 percent of your calories from protein
• 5 to 10 percent of your calories from carbs

While this macro ratio can help most people reach ketosis, there are several reasons why you may not be losing weight on the keto diet, despite following these guidelines.

Reason #1: You’re Eating Too Many Calories

Just because the keto diet allows for more meat, cheese, and butter doesn’t mean you can eat as much as you want. “Getting in more calories than your body requires from food can hinder weight-loss efforts no matter the type of food eaten or ratio of foods,” explains Rahaf Al Bochi, RD, owner of Olive Tree Nutrition and spokesperson for the Academy of Nutrition and Dietetics. The key is to maintain a calorie deficit, typically between 1,200 to 1,500 calories per day, to see weight loss results.

Reason #2: You’re Not Eating Enough Calories

The keto diet can initially suppress your appetite, as the ketones produced can help take away hunger. However, this effect can wear off over time. “If you’ve been on the keto diet for a while and you’re still not feeling hungry, it might be time to switch diets or talk to a registered dietitian about modifying your keto attempt,” says Sonya Angelone, RDN, spokesperson for the Academy of Nutrition and Dietetics. Undereating can slow down your metabolism and hinder your weight-loss efforts.

Reason #3: You’ve Stopped Going to the Gym

The “keto flu” is a real phenomenon that can make you feel irritable, moody, and fatigued, especially when you first start the diet. This lethargic feeling can make working out the last thing you want to do. “Movement plus a healthy diet is key to dropping pounds,” says Angelone. To combat this, you can try keto cycling, where you follow a strict keto diet on non-exercise days and allow for a few more carbs on workout days to give you an extra energy boost.

Reason #4: You’re Not Eating Enough Fiber

The keto diet’s focus on low-carb foods means you might not be getting as much fiber as you were before. “Fiber is essential to help regulate hunger and fullness cues, and to provide long-lasting energy and a steady blood-glucose level,” explains Angelone. A lack of fiber can lead to less satisfying meals, which can result in overeating later on. Additionally, a low-fiber diet can negatively impact your gut bacteria, potentially contributing to weight gain.

Reason #5: You’re Still Eating Too Many Carbs

The keto diet requires you to strictly limit your carb intake, typically to no more than 20 to 50 grams per day. “Many people might not realize how many carbs are in common foods,” says Al Bochi. If you end up consuming too many carbs, you may never achieve the state of ketosis, which is essential for the diet’s weight-loss benefits.

Reason #6: You’re Eating Too Much Protein

While the keto diet emphasizes fat and protein, it’s important to strike the right balance. “Excess protein can be converted to glucose in the body, which can kick you out of ketosis,” explains Al Bochi. Aim to keep your protein intake within the recommended 15 to 30 percent of your total daily calories.

Reason #7: You’re Stressed Out

Chronic stress can have a negative impact on your weight-loss efforts, regardless of the diet you’re following. “Stress can increase the hormone cortisol, which can lead to increased appetite, cravings, and fat storage,” says Al Bochi. Find healthy ways to manage stress, such as through meditation, exercise, or talking to a therapist.

Reason #8: You’re Not Getting Enough Sleep

Inadequate sleep can disrupt your body’s hormonal balance, leading to increased hunger hormones and decreased satiety hormones. “When you don’t get enough sleep, it can make it harder to lose weight,” says Al Bochi. Aim for 7-9 hours of quality sleep each night to support your weight-loss goals.

Reason #9: You’re Not Drinking Enough Water

Staying hydrated is important for overall health and weight loss. “Water can help fill you up and may even boost your metabolism,” says Al Bochi. Aim to drink at least 64 ounces (8 cups) of water per day, and more if you’re active or live in a warm climate.

Reason #10: You’re Not Tracking Your Progress

Monitoring your progress, whether it’s through weigh-ins, body measurements, or tracking your ketone levels, can help you identify what’s working and what’s not. “If you’re not seeing the results you expected, tracking your progress can help you pinpoint areas for improvement,” says Al Bochi.

Reason #11: You’re Not Giving It Enough Time

Transitioning to a keto diet can take some time for your body to adjust. “It can take several weeks to a few months to see significant weight-loss results on the keto diet,” explains Al Bochi. Be patient and persistent, and make adjustments as needed to find the right approach for your body and lifestyle.

Remember, the keto diet is a powerful tool for weight loss, but it’s not a one-size-fits-all solution. By understanding these common pitfalls and making the necessary adjustments, you can increase your chances of successfully losing weight and improving your overall health on the keto diet.