7 Reasons You’re Not Losing Weight on Keto And How to Fix Them
Reasons You’re Not Losing Weight on Keto
- If you’re following the ketogenic diet, but you still find yourself not losing weight even after weeks of sticking to your plan, don’t worry—you’re not alone!
- You might just be making one of these common mistakes that are keeping you from achieving your goals on the keto diet.
- Whether it’s protein overload or eating too many carbs, fixing these mistakes will help you start dropping those pounds again in no time!
- In this article we will explain there are 7 reasons why you’re not losing weight on keto and how to fix them…
Eating Too Many Nuts
In Not Losing Weight on Keto while they might be a healthy snack, it’s possible to overdo it when you’re following a ketogenic diet.
Almonds, peanuts, and pistachios are packed with protein, but they also contain a lot of fat. One serving of almonds can have up to 19 grams of fat in just one ounce; that’s more than most people need in an entire day.
Unless you’re on a very high-fat diet, which would push your calorie intake into a dangerous range, nuts are likely to make you feel full before you’ve ingested too many calories.
If you do want some nuts as part of your keto diet, limit yourself 1–2 ounces per day. That way, you’ll still get the nutrients from the nut without running into any trouble.
Ignoring Carb Cravings
Sure, it’s possible to reduce your carb intake and lose weight. But is cutting out carbs all that matters when you’re trying to drop pounds? Again, not quite.
Limiting carbs is an important step because they are a calorie-dense macronutrient that can lead you down a path of no return, but if you don’t pair your keto diet with exercise and mindful eating habits, it may not work as well as intended.
So here are seven tips for fixing common mistakes people make when starting keto—so that you can start losing weight without feeling deprived.
• Work Out: Make sure you’re also incorporating some form of physical activity into your routine, whether it be running in the morning or taking part in a group fitness class at night. For optimal results, aim for 30 minutes per day and try not to neglect any muscle groups.
• Be Mindful: Cut back on mindless snacking by keeping healthy snacks within arm’s reach so that the urge to nibble lessens.
Pick up pre-cut veggies like cucumbers and carrots at the grocery store so that they’re ready to eat anytime hunger strikes; toss them in a container filled with dip or hummus; or snack on baby spinach leaves sprinkled with sliced almonds.
Indulging in Low-Fat Dairy Products
Low-fat dairy products, including yogurt and cheese, are an important part of a healthy diet. However, those who follow a ketogenic diet avoid these foods due to their higher carb count—which brings us to one of our next mistakes:
eating too many carbs. Because you’re limiting your fat intake with keto, your brain will naturally produce more dopamine, making you feel good.In turn, you’ll feel less inclined to indulge in lower-fat dairy products.
This is especially common for women who have been habitually consuming low-fat dairy products all their lives but are now following a ketogenic diet for weight loss or better health.
Consuming Too Much Fruit Juice
Did you know that fruit juice is just as packed with sugar as soda? If you’re trying to lose weight, it’s a good idea to cut down your overall intake of fruit juices and opt for whole fruits instead.
Fruit juices can be high in calories and fructose, which can lead to more fat storage in our bodies, says Elizabeth Shaw, MS RD CPT.
If you’re feeling hungry mid-day, drink a big glass of water with fresh squeezed lemon or other citrus juice. That will help slow down your digestion so you won’t eat until dinner time. A small glass of fruit juice a day is okay—just keep it at that!
Consuming Too Many Healthy Fats
Many people believe that if they’re following a ketogenic diet, they can load up on as many healthy fats as they want.
While it is true that fats are a necessary part of any low-carb diet, eating too many of them might kick you out of ketosis.
If your ketone levels become too high, you’ll be kicked out and forced to start over again. It sounds harsh, but it’s for your own good!
So make sure you’re eating enough fat – just not too much. And keep in mind that protein and carbs also have calories. Protein has 4 calories per gram, carbs have 4 calories per gram, and fat has 9 calories per gram.
That means even though fat has more than twice the calories per gram than protein or carbs do, consuming too many will still lead to weight gain.
Taking too many supplements
Many of us have an I’ll take a multivitamin once I lose some weight, mentality. But when you start piling on supplements for energy, fat loss, and muscle gain, you can easily get more than enough nutrients!
The result? It will feel like you’re getting no benefit from your diet at all—no energy boost and no weight loss.
And if those aren’t good enough reasons to lay off of these products, supplements have also been known to come with side effects that can be dangerous.
Talk with your doctor about your plan before starting any new supplement regime. If they don’t recommend it, find another doctor who does.
Staying Up Late at Night
If you’re not getting at least eight hours of sleep a night, you may be sabotaging your weight-loss goals without even realizing it.
Sleep deprivation is associated with an increased risk of obesity and cardiovascular disease. Getting enough quality shut-eye can help you stick to your healthy eating plan and keep your metabolic rate humming along efficiently.
If sleep feels like a luxury that’s just not in the cards for you right now, focus on napping during times when you know you have no chance of dozing off.
An hour nap will typically suffice; don’t exceed two hours, as this could mess up your natural circadian rhythm. And if all else fails? Set some reminders on your phone so you’ll remember to take breaks throughout the day!