Written by Healthoria.com – Keto is incredibly popular, and effective, but some mistakes can completely negate the benefits and even cause you to gain weight. If you’re not losing weight on keto, here’s why and what you can do to get the weight loss train rolling.
You’re Not In Ketosis
Keto, and the ketogenic diet, get its name from the metabolic process called ketosis. When your body doesn’t have enough glucose for energy, the process of breaking down body fat into ketones to use for energy will accelerate.
So, yeah. Ketosis is kind of important.
I wish getting into ketosis were as simple as flicking a switch and burning tons of fat, but its not. It’s more of a dial that gets turned up and down. You can enter a mild state of ketosis in a single day, but it often takes 2-3 days to achieve the desired state.
This is where the magic happens, when your body essentially “switches” to using ketones for energy instead of glucose.
Ketosis is the single most important goal on keto, and why you lose fat so quickly. You’re breaking down fat into ketones, and using it as a primary energy source.
You Need To Stay In Ketosis
Something a lot of people struggle with is staying in ketosis. A common scenario is to be super disciplined for two or three days in a row followed by a bad day where you eat too many carbs.
It’s a very frustrating cycle, because you never actually achieved the state of ketosis needed for accelerated fat loss. Just as the fat burning dial was turning up to full throttle, you knocked yourself out of ketosis with a high carb day.
Commit to staying in ketosis for several weeks in a row, before treating yourself with a high carb day.
Eat less than 20 grams of carbohydrates per day
At least 70% of calories should be from fat
Stay in ketosis as long as possible
Use keto test strips frequently
Not Eating Enough Fat
As mentioned above, keto is a high fat diet. While most low carb diets are coupled with high protein meals, keto requires the majority of your calories to come from fat. Most people on keto will want to follow the following calorie distribution:
If you’re worried eating so much fat will, you know, make you fat – don’t. Calories from fat play an important role on keto, and won’t increase stored body fat if you’re in ketosis. If you’re skimping on fat calories, and not hitting your calorie goals, it can limit or slow progress.
Quick High Fat Sources
Full fat yogurt
Oils (coconut, olive, avocado)
Your Calories Are Too High
If you’re following keto, getting into ketosis, and not much is happening – you may be eating too many calories. Sometimes, it’s just math.
If you’re stuck in a weight range, without gaining or losing weight, you’ve achieved equilibrium between calories consumed and energy needed.
While this is great after you’ve achieved your goal weight, it’s incredibly frustrating when you want to continue losing body fat.
If you’ve already lost a few pounds on keto, you’ll want to adjust your calorie budget to continue losing more.
Adjust Calories Every 5-10 Pounds
To continue losing weight you’ll need to progressively adjust your calories as the weight comes off. It isn’t something you need to do everyday, or even every week.
But after losing 5-10 pounds, you should re-examine how many calories you’re eating per day, and adjust as needed.
Here’s a pretty cool weight loss calculator to help find the right calorie range based on current age, weight, and weight loss goals.
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