Fitness woman wet belly after exercise measuring her waist, weight loss concept

15 Reasons You’re Not Losing Weight on KETO

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

Frustrated Black Girl Standing On Weight-Scales Having A Hard Time Slimming, Gaining And Not Losing Excess Weight, Fighting Obesity At Home.

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

not losing weight on keto

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

Portrait of stressed and tired businessman at his office table

Chronic stress can have negative effects on your hormones, increasing hunger and working against weight loss.

4. You’re Not Eating Nutritional Food

grilled chicken with cauliflower rice and chicken and broccoli in soy sauce with sesame seeds on a black table.

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

nut mix on a table, varios of 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

Woman sleeping with a sleep mask on her eyes

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

dairy products assortment on wooden board

The amino acid makeup of dairy proteins means they may spike insulin levels. Try eating less dairy.

8. You’re Not Exercising Effectively

Young sportsman and sportswoman holding by ends of red ropes during cross training in fitness center

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.

28-Day Keto Diet Plan

10. A Medical Condition May Be Preventing Weight Loss

Bottles of medications

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

Grilled chicken with cauliflower rice, broccoli and cucumber in a white bowl on a rustic wooden table. Keto lunch bowl. Top view

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

Set of junk food hamburgers and fried potatoes with scattered salt on wooden table

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

Cottage cheese pancakes or syrniki with blueberry and honey. Healthy breakfast.

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

not losing weight on ket. Weight control online concept.

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

not losing weight on keto - Variety of fresh smoothies or juices for detox weight loss diet.

Following a restrictive diet may can slow down your metabolism. Try taking a couple of months’ break from the low carb diet.

Buttom Line

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.

28-Day Keto Diet Plan

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