You’re doing everything you think you’re supposed to do to maintain a keto diet and you’re not losing weight.
Sometimes, little moves can have a big impact when you’re following a plan like keto. For instance, you may not realize you’re getting more carbs than you expect from certain foods – even a different brand of yogurt can have a different composition of macros than what you’re used to.
The first step if you’re not losing weight on keto is not to get frustrated. The second is to check out these 5 common reasons people don’t lose weight on keto (#5 is more common).
Little things like eating too many keto sweets, or changing products without looking at the label first can keep your keto efforts from paying off.
Check out these 5 reasons why you're not losing fat on Keto:
1. You're Eating Too Many Calories
On the keto diet, you’re lowering carb intake and eating more fat, which is pretty calorie dense. When you think about the number of calories per gram, it’s 9 calories per gram of fat versus 4 calories per gram of carbs. So, while you’re lowering carb count, you’re probably boosting the calorie count in your diet.
A keto diet won't work if you're not in a calorie deficit. Before starting any diet, it's best to calculate how many calories you should be eating on a daily basis in order to nourish your body (or lose weight).
If you don't know how to calculate your daily calorie intake, then click here to create your own Personalized Keto Diet Plan in which you'll have meals that have calorie and macronutrient content tailored to your specific situation and goals. We’ll show you what to eat every day to reach your goals in the fastest and most enjoyable way.
2. You're Still Eating Too Many Carbs
The ratios of the keto diet are super important: Most people should stick to eating no more than 20 to 50 grams of carbs per day, says Al Bochi.
But here's the thing: "Many people might not realize how many carbs are in common foods," says Al Bochi—which is why it's very important to track your daily intake. If you end up eating too many carbs on the keto diet, you may never get into ketosis, which can hinder your weight loss, adds Al Bochi.
3. You're Constantly Snacking On High-Calorie Foods
Consuming too many high-calorie ketogenic snacks like nuts, nut butter, fat bombs, cheese and jerky may cause your weight loss to plateau.
Though these snacks are healthy in moderation, it’s best to choose lower-calorie options if you’re having more than one snack session per day.
Foods like non-starchy vegetables or proteins can keep you feeling full without the calories.
Flavorful snacks like celery sticks and cherry tomatoes dipped in guacamole or a hard-boiled egg with some cut up veggies are smart choices for those following ketogenic diets.
Plus, adding extra non-starchy vegetables to your diet adds a dose of fiber that can help keep your digestive system regular, which can be especially helpful for those first transitioning to a keto diet.
4. You’re Stressed Out And Not Getting Adequate Sleep
When your body is stressed, it produces excess amounts of a hormone called cortisol.
Elevated levels of cortisol, commonly known as the stress hormone, can encourage your body to store fat, especially in the belly area.
Additionally, those who are chronically stressed are often sleep deprived, which has also been linked to weight gain.
Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones, such as leptin and ghrelin, causing increased appetite.
You can lower stress and improve sleep by trying techniques like meditation or yoga.
5. You’re Not Digesting Your Fat!
For those who have been following the Personalized Keto Diet Plan, the good news is that you’re probably already keto.
“Keto is a great diet. But to make the most of it, your fat digestion has to be optimal,” explains Ann Louise Gittleman, PhD, CNS, New York Times bestselling author of Radical Metabolism.
“If you have congested bile from blocked ducts, too little bile, fatty liver disease, or other digestive issues you're not even aware of, or your gallbladder has been surgically removed, then you can’t digest all the fats the keto diet requires you to eat,” continues Dr. Gittleman.
To put it simply, if your body isn’t digesting the fats you eat, you’re not getting the most out of your diet.
Many keto programs recommend specific fat-digesting enzymes to take while on the diet to help your body process the large amounts of fat you’re going to eat. Again, these are the same enzymes that I’ve been recommending for years to form a foundation of healthy digestion and to help your body fully absorb the nutrients in all the foods you eat — including fat.
What Should I Do To Digest Proteins And Fats, Effectively?
1. Take Digestive Enzymes:
Take full-spectrum digestive enzymes before or during meals, and as needed.
kApex Keto Dietary Supplement (our recommendation) contains an active 14-enzyme blend to improve the digestion of fats, proteins, and fiber. Supplementing lipase enzymes — found in this blend — can help your body to better break down fat, compensating where your pancreas may not produce enough lipase to accommodate a high-fat diet.
It addresses 3 metabolic deficiencies: low lipolytic enzymes, poor lipolysis, and suppressed fat-burning hormones
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2. Increase Bile Flow In The Liver:
Increase bile flow in the liver to expedite fat digestion. The liver may be your body’s unsung hero; it has everything to do with how well you digest.
kApex contains a potent blend of four different herbs known to strengthen the liver, stimulate bile flow, and improve elimination. Stimulating bile ensures fats are digested properly and eliminated efficiently. The liver also produces bile to help the body flush its toxins.
kApex also assists in the transport of fatty acids to your liver and your mitochondria and burns them up at an accelerated rate.
3. Food sources:
You may also want to consider spicing up your meals using any of the following:
ginger
capsaicin
piperine
curcumin
A 2011 animal study found that these common spices stimulated the secretion of bile with higher amounts of bile acids in rats on a high-fat diet. Bile plays an important role in the digestion and absorption of dietary fat.
Conclusion
The ketogenic diet is an effective weight loss tool.
However, there are various reasons why some people may fail to see the results they desire.
Eating too many calories, too many carbs, constantly snacking, not getting adequate sleep and not being able to digest fats can all negatively impact weight loss.
To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.
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