You have started with the keto diet, because you heard it from everyone. You will notice significant changes in your body at the beginning.
But at a point, you will notice that you aren’t losing weight on keto.
The number one reason you are losing weight is that you are messing up with your calories.
You are eating more than the required calories in a day.
You might lose water weight.
But that’s not enough.
Afterward there is total silence.
What to do next?
I have got the reasons and solutions which you can apply on your keto diet, so that you still continue to lose weight.
So, without any further ado let’s dive in
Reasons you aren’t losing weight on keto
1. Eating too many carbs:
This is not just a problem with the keto diet but if you are following a normal diet and you are overloading with carbs
You will not lose weight.
Getting started with keto diet, you should know how your macros are distributed.
And your carbs should only contribute 5% of your macros in the overall diet.
Yes! Not more than that.
This is how keto diet works!
Cutting down you carbs ratio drastically will help you to get in ketosis.
And once you get in the ketosis, you will lose weight.
So mind on your carbs.
2. Lack of nutrients:
Another reason you aren’t losing weight on keto is because of the lack of nutrients in your body.
Nutrients are very vital for your body and it does help in weight loss.
- Protein is very necessary for building muscle
- Fats helps in the efficient functioning of the brain and gives you the energy to perform the daily task
- Fiber is good for digestion
You need to make a proper balance of all these nutrients in order to lose weight.
Most of the people just focus on protein and ignore the rest of the nutrients.
But my boy, you are on keto and you need to take enough fats.
They are the only source from where your body is getting energy.
3. Medical problem:
Now, you might say no all my macros are well balanced but still, I’m not able to lose weight.
Then this may be due to medical problem or you might have a problem with some kinda food.
Many people have allergy from peanut butter, cheese, eggs, fish, soy, milk and etc.,
This might affect your gut due to food intolerance and this may lead to inflammation which hinders your weight loss.
Other than the food allergy you might have some medical issues like PCOS which occurs in females, where you gain weight drastically.
Other reasons are:
4. High-calorie snacks:
Getting yourself a snack
But have you checked whether is it good for you or not.
I know you want to lose weight and side by side you need to manage your hunger.
Snacks like nuts, cheese bread, fat bombs are healthy but they are high in calories.
You need to take all those in moderation.
So that your weight loss is not plateaued.
Instead of this, try something keto-friendly snacks which are low in calories and you won’t gain weight.
5. Too much stress:
Stress could be another reason why you aren’t losing weight on keto.
Studies have shown that stress has a direct relation with your weight loss.
The more you are stressed, the more negatively it will affect your weight loss.
When you are taking too much of stress your body produces hormones called cortisol.
Cortisol is a stress hormone which encourages your body to store fat.
6. Messing up with dairy:
You need to mind your dairy products.
The yogurt which you are eating has got some hidden carbs.
Don’t worry there are no hidden carbs.
By the word ‘hidden’ I mean to say you are not caring enough with the ingredients.
The latter has almost 13 grams of carbs in a single cup.
Just check the amounts of carbs and other nutrients in a packet before having it.
7. Too much of sugars:
Now, many of you have a habit of drinking sodas and sugar-filled drink that can satisfy your hunger.
But you are on weight loss, so you switched it to a healthier version by having ‘zero sugar or diet coke’.
Believe me, don’t trust on those drinks.
They are just marked to encourage the customer to buy.
All such drink also tend to increase your blood sugar levels, which is not good for you.
Better go for some healthy foods.
Make your own smoothie or try some whole unprocessed foods which help you in controlling your hunger.
8. Not doing any physical activity.
You think you are on the keto diet
Just sit back on the couch and relax.
We living life bro!
Is that you?
If so, then please stop doing this.
I’m not saying that go to the gym and work out for 2-3 hour daily and burn fat like crazy.
No, you don’t have to do that much extraordinary.
But at least keep yourself indulge with some kind of physical activity.
Go for a run, walk or jog for 20 minutes a day.
If you are having too much tight and hectic schedule then stop taking public transport or your vehicles for a short distance.
Just try to cover the distance by walking.
This will not disturb your day and it will help you in burning some calories.
And you are that kind of guy who is not interested in taking a step out of your home.
Do some basic workouts like Jumping, Crunches, Russian twist, etc.,
This will help you in burning a bit more calories.
Look, the idea behind to do a workout is to burn calories and to make sure that what you are giving in to your body
A little of them you need to burn with some physical activity.
So that you stay in a calorie deficit.