Plenty of evidence suggests that low-carb diets can be very effective for weight loss. However, as with any diet, people sometimes stop losing weight before they reach their desired weight. This article looks at 15 common reasons why you might not losing weight on keto – or might not feel like you’re not losing weight – on a low carb keto diet
1. You’re Losing Fat, You Just Don’t Realise It
Weight loss isn’t linear. You might gain muscle while losing fat and stay the same weight. Be patient and try out other ways of measuring changes in your body besides the scales.
2. You’re Not Cutting Back Enough
If you’re sensitive to carbs, you might want to try temporarily reducing carb intake further, but always talk to a healthcare provider before making big dietary changes.
3. You’re Feeling Stressed
Chronic stress can have negative effects on your hormones, increasing hunger and working against weight loss.
4. You’re Not Eating Nutritional Food
For a healthy low carb diet, replace some carbs with nutrient-rich foods. Eat plenty of lean meats, fish, eggs, healthy fats, and vegetables.
FIND OUT MORE: 7 Delicious KETO Breakfast Recipes
5. You’re Eating Too Many Nuts
Nuts have a very high energy density and are easy to overeat. Stick to the recommended serving sizes for nuts and other high calorie foods.
6. You’re Not Sleeping Enough
Sleep is important for optimal health. Studies show that a lack of sleep can make you eat more and gain weight.
7. You’re Eating Too Much Dairy
The amino acid makeup of dairy proteins means they may spike insulin levels. Try eating less dairy.
8. You’re Not Exercising Effectively
Exercise can improve hormone levels, increase muscle mass, and do wonders for you mood.
FIND OUT MORE: How To Eat KETO For Exercise
9. You’re Eating Too Many “Healthy” Sugars
Despite being natural, sweeteners like honey and raw cane sugar are just as high in carbs as regular sugar.
10. A Medical Condition May Be Preventing Weight Loss
Certain medical issues and medications can make it more difficult to lose weight. See a healthcare provider to discuss your options.
11. You’re Eating Very Frequent Meals
There’s no proven benefit to eating many, small meals throughout the day. Eating less frequent meals and trying intermittent fasting may work for some people.
12. You’re Eating Too Many Unhealthy Foods
Some people can eat junk food from time to time without slowing down weight loss, but this may not work for everyone.
FIND OUT MORE: Smart Ways To Cheat on KETO
13. You’re Eating Too Many Calories
The number of calories you eat affects weight gain and weight loss. A deficit of around 500 calories is often enough for healthy weight loss.
14. You Set Expectations Too High
It’s normal to want to see results quickly, but weight loss takes time. Keep eating healthy foods and, over time, you’ll start to feel the physical and mental benefits.
15. You Have Been Cutting Carbs For Too Long
Following a restrictive diet may can slow down your metabolism. Try taking a couple of months’ break from the low carb diet.
Everyone’s weight loss journey is different, and losing weight takes time. It can feel frustrating when you aren’t losing weight as fast as you had hoped. However, eating a healthy diet, cutting out unhealthy carbs, and exercising are great for your mental and physical health, even if don’t see weight loss right away.
It’s Time to Start
Get what you want, how you want it – with our personalised meal plans.
When you take our survey, be sure to tell us what you prefer. Don’t eat dairy, eggs, seafood, or pork? We’ll remove those. Only have a short amount of time to cook? No problem. We’ll only add fast and easy recipes to your plan.
One of the best parts about our personalised meal plans is that nothing is set in stone. If you don’t like a recipe – or don’t have the ingredients or time required to make it – we’ll give you a new meal suggestion.
What are the benefits we find in this diet?
It is easy to be consistent and complete the diet
If you are one of people who have had problems with previous diets or are hungry with limiting diets, this diet is the opposite.
No extreme exercise routine
the program is based only on the diet, you can do moderate exercise, but there is no need to perform an emergency procedure.
It is a safe and healthy diet
We could see that the program only includes what your body needs.
You lose weight quickly and permanently
Having analyzed the different recipes and how to combine them, we noticed that the meal combinations received work very well together, which allowed our volunteers to lose weight in the first weeks. The action of this diet makes the result permanent.
No hunger or excessive propensity
According to our volunteer, the processed portions were enough not to feel hungry, and he liked how the food was combined.
Increase fat burning
This is probably the most important benefit in losing weight when analyzing the custom keto diet program It can conclude that it assists in lowering insulin levels and it will make you easily burn fat.