Not Losing Weight on Keto?

The Ketogenic diet is one of the best ways to lose some weight and improve your metabolic health.
But maybe you’ve switched to Keto/Carnivore and you’re not seeing any weight loss?
There could be many reasons, let’s dive in and do some troubleshooting.
Brief Definition
Just to make sure we’re all on the same page, let’s take a moment and define what we mean by a “ketogenic” diet.
By ketogenic, we mean a diet that is low enough in carbohydrates so that the body switches from burning glucose as fuel to burning ketones, the result of tapping into stored fat.
There are different levels, but generally the Keto diet limits carbohydrates to no more than 20 grams a day.
The focus is on increased healthy fats, moderate protein, and limited carbohydrates.
Now let’s look at why you might not be seeing results from your Ketogenic diet.
Time
First off, you really have to allow some time.
How long have you been Keto? And by that I mean, really consistently sticking to the plan?
For some people, the weight can start to fall off immediately. But for others, it takes a little longer.
And there’s nothing wrong with that.
We’re all in different places metabolically.
For some of us, the body will spend a little time doing some healing before it feels safe enough to let go of the weight.
Also, how was your diet before you switched to Keto?
If your diet was heavy with carbohydrates and sugars, and lots of junk food, it’s going to take longer before you burn through all that stored glucose.
The best advice for this is allow yourself some time.
We get it, it’s frustrating to be doing the work and not seeing the results.
But if you stay consistent, it will eventually pay off for you. Don’t give up.
And bonus tip: if weighing yourself is discouraging, try to only weigh in once a week or so.
Keto “treats”
The next biggest mistake we see people making on the Keto diet is falling for all the so-called “Keto” treats and snacks.
It’s very easy to stick a “Keto” label on a product. That doesn’t mean you can eat as much as you want of it.
Or even that you should eat it at all.
Same goes for the keto “fat bombs” and desserts. It’s very easy to get carried away with these.
Part of weight loss is changing your relationship with food. You’ll see results much quicker if you limit the “treats.”
Hidden carbs
Be sure you check your labels.
Supplements can have hidden sugars or sweeteners that kick you out of ketosis.
Even some electrolyte brands have sugars or sweeteners. TIP: Our Keto Electrolytes have no added junk!
And on that note …
Artificial sweeteners
Yes, they can sabotage your weight loss efforts!
Be careful with them.
If you are consuming anything with artificial sweeteners, or even natural sweeteners like Stevia, try cutting them out and see if you improve your results.
Dairy
Although dairy is approved on the Ketogenic diet, it can be inflammatory, and some people don’t do well with it.
You can experiment and see if you do better with or without dairy.
Eating too often
Even when you’re following a Ketogenic diet, you still shouldn’t be eating around the clock.
Try to have a cut off time and avoid eating later in the evenings.
It’s okay to go to bed a little hungry.
Exercise
Adding a little daily activity into your lifestyle can get things moving.
Some gentle walking once or twice a day is a great start.
Destress
Too much stress in your life can keep cortisol levels high and sabotage your weight loss efforts.
Sleep
Most people need at least 7 hours of quality sleep a night.
Too little sleep or a disrupted sleep cycle can slow down your weight loss, even if you’re doing everything else right.
Hydrate!
Make sure you’re staying hydrated.
The Ketogenic diet can be dehydrating, and if you are not drinking enough water, your body will actually hang onto what water it has.
And that includes those fat cells.
Aim for at least 1.8 Litres/64 ounces of water a day and after that drink to thirst.
If all else fails
If you’ve made all the adjustments and nothing is working, it might be worth a check in with your doctor, just to make sure there are no underlying conditions hindering your weight loss.
Hang in there
If you’re not seeing those results, don’t give up.
It might take some fine tuning, but your consistency will pay off, and you’ll be glad you stuck with it.