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Intentionally Bare Blog

Reasons Why You're Not Losing Weight on Keto


A keto diet plan aims to put your body in a metabolic state of ketosis by eating foods rich in high fats and very nominal in carbs. When the amount of carbs in your body is restricted, stored fats gets broken down thereby creating ketones creating ketones. Your body will then utilize these ketones as fuel, consequently leading to keto diet weight loss. Therefore, a keto diet will require you to get at least 75% of your daily calories from healthy fats, 20% from proteins and 5% from carbohydrates.

Top 5 Reasons You're Not Losing Weight on Keto Diet Plan

Sometimes, you may notice that you still aren't losing weight after being on a keto diet plan for a while. Not losing weight can be very frustrating, especially after all the work you have put in. If this scenario sounds familiar, hang in there! Experts on keto diet have studied the reasons why you may not be losing weight on a keto diet, and some of them are highlighted below.

  1. You're Not in Ketosis

One of the reasons why you are not losing weight on keto may be because you are not in a state of ketosis. Only when your body is in ketosis will you begin to lose weight on a keto diet. To get your body into this state, you have to create a carb deficit, which will cause your body to break down fats and utilize ketones as its primary energy source, leading to keto diet weight loss. Testing for ketosis will help you determine if this is your issue.

  1. Overeating Fat

A diet with too much fat creates a surplus of calories in your body, which prevents weight loss. Fats generally contain about twice the amount of calories as proteins and carbohydrates. Therefore, it is essential to be mindful of how much fat you incorporate to your diet, to lose weight on a keto diet. There are calculators you can use, to determine the amount of fat you need daily. The one I like is called the Keto Diet, and it can be found in the app store. Super easy to use!

  1. Stress

Scientists believe that being in a constant state of stress can impede your keto diet weight loss regimen. When your body is stressed, it releases excess amounts of a stress hormone called cortisol. This stress hormone causes your body to store fat, consequently preventing weight loss. Stress also prevents you from getting quality sleep, which can also prevent weight loss.

  1. Not Exercising

Another reason why you may not be losing weight on a keto diet plan may be because you are not getting enough physical activity. Although diet plays a vital role in weight loss, it needs to be supplemented with physical activity. Being on a keto diet while sitting at home all day will not allow you to lose weight. Therefore, it is crucial to engage in physical activity like exercising at least three times a week.

  1. Underlying Medical Conditions

Sometimes, you may do everything right but notice that you are not shedding the weight. Sometimes, not losing weight may be as a result of underlying medical conditions. Medical conditions such as hypothyroidism, hyperinsulinemia, depression and polycystic ovarian syndrome can cause you to gain weight, thereby making it difficult for you to lose weight on a keto diet. However, keto may bring other health benefits, so it’s important to stay the course!

There are many other reasons why you may not be losing weight on a keto diet plan. However, these are some of the popular ones. Start to monitor your calories intake, avoid stress and exercise regularly and you will be sure to notice significant improvements soon.

Keto is funny; your hard work may not show up on the scale, but I can almost guarantee it’s showing in inches lost! I hope you took measurements before starting your keto diet because when the scale is being stubborn, I pull out my measuring tape (or that pair of jeans in the ‘shrine’ of things that are too tight) to see how much better they are fitting. It’s amazing! The scale can literally not move for a month, but my clothes get loser and loser.

Don’t let the scale be the ‘be all, end all’ but keeping some things in mind as to why you may not be losing, could help you if you are in a plateau or weight loss funk. Need support on your keto journey? Check out my group, Intentionally Bare, where we discuss our struggles and successes!

You got this!
Leta ~ Intentionally Bare

DISCLAIMER: The information in this blog is for educational and informational purposes only. The content in here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or heard here.