Why You're Not Losing Weight on Keto According to a Dietitian
Not losing weight on keto? It’s not an uncommon experience. Here are the key reasons why, and what I recommend instead.
I’ve had several clients come to my practice seeking weight loss who tried the keto diet in the past. Not too surprisingly, they didn’t see the level of success that was promised. If you’re among those asking yourself, “why am I not losing weight on keto?” keep reading to see my dietitian explanation of why this could be.
What is Ketosis?
What is ketosis? The brain uses 20% of the body’s glucose for energy. If the body becomes starved or isn’t getting enough glucose from carbs in your diet, it will produce ketones from fat as backup fuel for the brain.
When this happens, the body is in a state of ketosis. The theory is that, while in ketosis, the body can become more efficient at burning fat which can provide better weight loss than traditional dieting. However, can you be in ketosis and still not lose weight?
In Ketosis But Not Losing Weight?
If you’ve found you’re gaining weight on keto even though it seems you’re eating all the right foods to be low carb, there could be a few reasons you are having trouble. Here are my top four explanations.
1. Too Many Calories
You can only eat 50 grams of carbohydrates or less per day to stay in ketosis. So, most people on the keto diet aim to eat foods that are primarily rich in fat and protein.
Fat has 9 calories per gram, while carbs and protein only have 4 calories per gram each. This means that eating significantly more fat than you’re used to on the keto diet can result in eating an excess of calories. That said, no matter what diet you follow, if you are not eating in a calorie deficit, you will not lose weight.
2. Poor Diet Quality
As mentioned, foods high in fat and protein are big parts of the ketogenic diet. However, being successful with the diet isn’t just about simply keeping your carbs low to stay in ketosis. If you are getting your fat and protein from processed, non-nutritious foods, this could be a reason you are not losing weight on keto. A diet high in butter, bacon, red meat, and hot dogs can keep you in ketosis, but also introduces inflammatory compounds to the body and contains few nutrients or antioxidants.
Foods that don’t nourish your body with good nutrition can slow your weight loss due to your metabolism not having the vitamins and minerals it needs to run properly. This can result in your metabolism slowing down. That’s why choosing healthy fats like avocados, nuts, seeds, and oils along with lean protein sources like seafood and poultry are better choices. Those on keto should also make an effort to get their antioxidants from non-starchy vegetables like leafy greens, peppers, and squash.
Due to the elimination of fruits and whole grains from the diet, the keto diet is notoriously low in fiber, a nutrient crucial for proper digestion and absorption of the nutrients in your diet.
3. Hormonal Imbalance
Even if you are not in a calorie surplus and your diet is nutritious, you may still not be losing on keto if you have an underlying issue that is affecting your metabolism. Certain hormonal disorders such as PCOS, diabetes, and hypothyroidism can make it harder to lose weight using traditional methods like dieting. If this is the case, it is advised to seek the guidance of a medical professional who can treat the underlying with medication to make progress with any sort of diet plan.
4. Lack of Other Lifestyle Change
If you are following the keto diet diligently, but are still engaging in other practices that do not complement weight loss, you will still have trouble losing weight. These practices include drinking alcohol, smoking, not getting enough sleep, not managing stress well, and physical inactivity.
Lack of exercise may cause weight loss to happen more slowly, which causes frustration that leads one to believe the diet isn’t working. If you are stressed and not getting enough sleep, the cortisol and ghrelin this can produce may cause you to hold onto more fat tissue and create feelings of hunger that cause overeating.
5. You Are Not in Ketosis
Studies done in those with Type 2 diabetes have shown that being in ketosis can help the body better regulate certain hormones which can, in turn, make the body more efficient at burning fat.
It can only take one extra tortilla chip or miscounted snack to overshoot your carb allowance for the day, which means you may not be in ketosis and be totally unaware that you aren’t. While on the keto diet, it’s absolutely critical that you track and count your carb intake meticulously to succeed at staying within the guidelines of the diet.
How Much Weight Can You Lose On Keto?
So, say you do follow the keto diet the healthy way; how fast do you lose weight on keto? The truth is, it depends on how much weight you have to lose, how closely you stick to the diet, and how big your calorie deficit is.
A 2018 systematic review of dozens of studies done on the ketogenic diet for weight loss showed that subjects, on average, lost about 4 pounds more than those who did traditional dieting. These studies, however, had a high dropout rate due to people finding the diet difficult to follow, and higher-quality studies have shown no difference in weight loss between low-fat and high-fat diets.
Do I Have To Be In Ketosis To Lose Weight?
The reason many people find success on keto is because the macronutrients fat and protein promote much more satiety, or a feeling of fullness, than carbohydrates.
Thus, if someone finds they are gaining weight on a diet full of refined carbohydrates and then switches over to eating mainly healthy fats, lean protein, and non-starchy vegetables, they are likely to see more success with losing weight. That said, the side effects of being in ketosis for an extended period can be unpleasant.
While the brain can use ketones for energy as a survival mechanism, it is not the optimal way to keep the body running. Ketosis often also comes with brain fog, fatigue, headache, and constipation, making it an unpleasant diet for many to sustain. That’s why it’s important to know that the main qualities of the keto diet that make it effective for weight loss is the promotion of satiety and a calorie deficit.
However, satiety and low calories can also be obtained with a properly planned diet that includes healthy carbohydrates to fuel your body without the nasty side effects to make for a more manageable weight loss journey. Therefore, you do not have to be in ketosis to lose weight.
The Bottom Line On Why You’re Not Losing Weight On Keto
Low carb diets like the ketogenic diet have proven to be successful for some people, especially those trying to lose weight who have trouble managing their carb intake. However, if you are not losing weight on keto, it could be because you are following the diet rules to stay in ketosis, but are not supporting healthy weight loss in other ways.
It is a good idea to seek the guidance of a nutrition professional if you want to follow a keto diet safely and healthily while losing weight. You should also consult with your healthcare provider before starting any elimination diet as those with certain health conditions, like heart and kidney disease, should not follow a high-fat or high-protein diet.
If you’d like to learn how to take the weight loss-promoting properties of the keto diet and apply them to a well-balanced diet that still includes the carbohydrate foods you love, contact me today.