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There is no doubt that following a keto lifestyle can help you lose weight (sometimes a lot of weight very quickly). However, there are times when you just aren’t losing any weight and you want to understand why.
In cases such as these, you either haven’t lost any weight since starting keto, or you are experiencing a weight loss plateau.
- If You’re Experiencing No Initial Weight Loss: If this is you, you’re tons of success stories each day, but you’re not losing weight despite counting your macros, especially your carbs diligently each day.
- If You’re Experiencing a Weight Loss Plateau: If this is you, you’ve probably done this for a few months with great results, but then suddenly, the scale stops moving and nothing you do is changing the numbers you see on the scale.
To be honest, both of these scenarios can be quite frustrating and there are multiple reasons why you may not be seeing any weight loss of the keto diet.
The best course of action is to identify what you’re doing or what is happening to your body that is affecting your weight loss and fixing the issue.
This post contains 5 reasons why you may not be losing weight on the ketogenic diet so you can easily identify your problem and start losing weight and feeling good on the keto diet.
1. You’re eating too many calories
Many people may not realize this, but there is such a thing as eating too many calories on the keto diet. Many of us start out with an assumption that keto is all about eating all the cheese, bacon, eggs that we desire and being able to lose a ton of weight following this pattern of eating because we’re under our daily carb, protein, and fat macros. However, it is important to find the balance between your daily macros and your daily calorie limit. And, although keto is not about calorie counting, going extremely over your daily calories consistently will not help you lose weight.
You can click here to find your daily recommended calories
2. You’re eating too much fat
Another really prominent mistake many people make when following the keto diet is eating too much unhealthy fat.
Healthy fats are the ones that should make the up the most of your fat intake, however, it is quite common on the keto diet to consume too much trans and saturated fat which may negatively impact your weight loss goals.
If you aren’t losing weight as fast as you expect, consider for a moment that you are eating too many foods that are high in saturated and trans fats such as:
- fatty beef
- poultry with skin
- beef fat (tallow)
- lard and cream
- cheese and
- other dairy products
Note: Fats contain more than twice the amount of calories as carbs or proteins, so keep track of how many grams you are taking for optimal results.
3. You’re eating too many hidden carbs
We all know that in order for the keto diet to work, we have to limit our daily carb intake to 50 grams of carbs or less daily.
However, there are a lot of hidden carbs in many of the food we eat every day.
Things like nuts, dairy products, certain vegetables, milk such as almond and coconut and even many keto approved snacks that we eat have hidden carbs.
If you feel like you’ve plateaued, consider cutting back on how much of these you eat daily.
4. You’re enjoying too many cheat meals
If you’ve found that you’re not losing as fast as you would like or you have stalled, consider whether you’re enjoying too many cheat meals on this diet. Try having one cheat meal every two weeks if you’re not losing weight on the keto diet.
Similarly, if you’re indulging in many keto sweets, treats or desserts, try to limit these to occasional treats rather than every day treats.
5. You’re stressed
On any diet, stress can be a major hindrance to weight loss. This is also true for the keto diet.
If you’re experiencing stress, your body will produce higher levels of a hormone called cortisol.
What is cortisol?
According to You and Your Hormones,
Cortisol is a steroid hormone that regulates a wide range of processes throughout the body, including metabolism and the immune response. It also has a very important role in helping the body respond to stress.
How does this hormone promote weight gain or lack of weight loss?
Cortisol makes weight loss more of a challenge because it promotes rapid weight gain mainly in the face, chest, and abdomen which can stall your weight loss efforts if you’re under too much stress on the keto diet.
The keto diet can help you finally accomplish your weight loss goals. However, every once in a while you may find that you’re not losing weight even though you believe you’re doing everything right. These are 5 areas to look into when this happens to help get you back on track.