When you are in ketosis, your body burns fat and uses it for energy in an efficient manner. This process makes
the keto diet an ideal choice for those who are looking for an easy way of losing weight. However, if you are
following this diet and are not losing weight, chances are that you are not in ketosis. Given below are some
common reasons for not losing weight on the ketogenic diet.
Not Reaching Ketosis
Typically, most keto dieters don't lose weight because they don't achieve ketosis. And the reason that they
don't achieve ketosis is that they don't reduce their carb intake. According to experts, your carb intake
should be only 5 to 10% of your caloric intake.
Most keto diets require dieters to reduce at least 20 grams of carbs per day. And that's why they may not be
able to burn fat. You can buy a home testing kit and use the test strips to find out if your urine contains
ketones. If the test result is positive, you are in ketosis.
Consuming a Lot of Protein
Most low-carb diets do allow some amount of protein. If you think a keto diet refers to a high protein, low-
carb diet, you need to think again. The thing is that this type of diet may not help you reach ketosis as your
body can't break down the excessive amount of protein to get amino acids, and then convert the amino acids into
When on a keto diet, you get your calories from fat. And fat should be at least 55% of your caloric intake.
Eating a Lot of Acceptable Carbs.You can have some types of carbs when on the keto diet, such as dairy and nuts. Typically, these foods are rich
in fat and nutrients. Therefore, they can be an ideal addition to your diet. But the problem is that they have
carbs in them.
Therefore, it's not a good idea to have a lot of these foods. Ignoring this advice will prevent you from
Usually, sugar alcohols are fine for keto dieters. They offer sweetness but don't increase the number of carbs
in your body. But it's important to keep in mind that some types of alcohols do contain carbs.
For instance, maltitol is a type that is not allowed on this low-carb diet. Technically, it's low GI sugar but
has an impact on your blood sugar levels. Therefore, it may prevent you from achieving ketosis.
Taking Too Many Calories
If you eat more calories than you burn, you won't be able to shed those extra pounds. In fact, if you consume a
lot of calories, you may gain fat even if you have achieved ketosis.
Foods that contain a lot of fat have more calories compared to foods that are rich in proteins and carbs.
Therefore, it's important that you monitor the calories you consume on a daily basis. If you stick to a
balanced diet, you may achieve your goals.
So, these are a few reasons you may not be able to lose weight on your keto diet.
1. Low-carb diets kill your appetite (in a good way)
Hunger is the single worst side effect of dieting. It is one of the main reasons why many people feel miserable and eventually give up on their diets. One of the best things about eating low-carb is that it leads to an automatic reduction in appetite.
The studies consistently show that when people cut carbs and eat more protein and fat, they end up eating much fewer calories. In fact… when researchers are comparing low-carb and low-fat diets in studies, they need to actively restrict calories in the low-fat groups to make the results comparable.
2. Low-carb diets lead to more weight loss
Cutting carbs is one of the simplest and most effective ways to lose weight.
One of the reasons for this is that low-carb diets tend to get rid of excess water from the body. Because they lower insulin levels, the kidneys start shedding excess sodium, leading to rapid weight loss in the first week or two.
In studies comparing low-carb and low-fat diets, the low-carbers sometimes lose 2-3 times as much weight, without being hungry .
3. A greater proportion of the fat lost comes from the abdominal cavity
Not all fat in the body is the same.It’s where that fat is stored that determines how it will affect our health and risk of disease. Most importantly, we have subcutaneous fat (under the skin) and then we have visceral fat (in the abdominal cavity).Visceral fat is fat that tends to lodge around the organs. Having a lot of fat in that area can drive inflammation, insulin resistance and is believed to be a leading driver of the metabolic dysfunction that is so common in Western countries today .
Low-carb diets are very effective at reducing the harmful abdominal fat.
4. Triglycerides tend to go way down
Triglycerides are fat molecules. It is well known that fasting triglycerides, how much we have of them in the blood after an overnight fast, are a strong heart disease risk factor. Perhaps counter intuitively, the main driver of elevated triglycerides is carbohydrate consumption, especially the simple sugar.
5. Increased levels of HDL (the “good”) cholesterol
High Density Lipoprotein (HDL) is often called the “good” cholesterol.It’s actually wrong to call it “cholesterol”… all cholesterol molecules are the same. HDL and LDL refer to the lipoproteins that carry cholesterol around in the blood.
Whereas LDL carries cholesterol from the liver and to the rest of the body, HDL carries cholesterol away from the body and to the liver, where it can be reused or excreted. It is well known that the higher your levels of HDL, the lower your risk of heart disease will be.
One of the best ways to increase HDL levels is to eat fat… and low-carb diets include a lot of fat. Therefore, it is not surprising to see that HDL levels increase dramatically on low-carb diets, while they tend to increase only moderately or even go down on low-fat diets .
6. Reduced blood sugar and insulin levels, with a major improvement in type 2 diabetes
When we eat carbs, they are broken down into simple sugars (mostly glucose) in the digestive tract. From there, they enter the bloodstream and elevate blood sugar levels.
Because high blood sugars are toxic, the body responds with a hormone called insulin, which tells the cells to bring the glucose into the cells and to start burning or storing it.
However… many, many people have what is called insulin resistance, which means that the cells don’t “see” the insulin and therefore it is harder for the body to bring the blood sugar into the cells .
This can lead to a disease called type 2 diabetes, when the body fails to secrete enough insulin to lower the blood sugar after meals.
There is actually a very simple solution to this problem… by cutting carbohydrates, you remove the need for all of that insulin. Both blood sugars and insulin go.
If you are currently on blood sugar lowering medication, then talk to your doctor before making changes to your carbohydrate intake, because your dosage may need to be adjusted in order to prevent hypoglycemia.
7. Blood pressure tends to go down
Having elevated blood pressure (hypertension) is an important risk factor for many diseases. This includes heart disease, stroke, kidney failure and many others.
Low-carb diets are an effective way to reduce blood pressure, which should lead to a reduced risk of these diseases and help you live longer .
8. Low-carb diets are the most effective treatment known against metabolic syndrome
The metabolic syndrome is a medical condition that is highly associated with the risk of diabetes and heart disease. It is actually a collection of symptoms:
- Abdominal obesity
- Elevated blood pressure
- Elevated fasting blood sugar levels
- High triglycerides
- Low HDL levels
The good news is… all five symptoms improve dramatically on a low-carb diet.
9. Low-carb diets are therapeutic for several brain disorders
It is often claimed that glucose is necessary for the brain… and it’s true. Some part of the brain can only burn glucose. That’s why the liver produces glucose out of protein if we don’t eat any carbs. But a large part of the brain can also burn ketones, which are formed during starvation or when carbohydrate intake is very low. This is the mechanism behind the ketogenic diet, which has been used for decades to treat epilepsy in children who don’t respond to drug treatment).
In many cases, this diet can cure children of epilepsy. In one study, over half of children on a ketogenic diet had a greater than 50% reduction in seizures. 16% of the children became seizure free. 9 proven health benefits of keto diet
One of the most basic and most profound benefits of a ketogenic diet is that it drastically lowers inflammation (1). This is mainly due to the reduced amount of free radical production that occurs when burning ketones for energy instead of glucose. Less inflammation allows for more energy production and an overall more efficiently functioning body. This allows for a heightened ability of the body to heal in many different aspects.
Improved Fat Burning
By definition, being in a state of ketosis means you are burning fat for energy. If you have excess body fat, you will be able to burn it at a much more efficient rate.
Being overweight is considered a risk factor for several diseases. Additionally, having excess body fat (particularly in the gut) is associated with hormone imbalances and toxin accumulation in the body.
Mental Clarity & Sharpness
One of the first benefits you will likely notice when following a ketogenic diet is that your brain feels sharper. Neurological inflammation is insidious and has been linked with depression, anxiety, and poor cognitive function (3).
Inflammation is always present in the body. Some is advantageous, however, too much quickly becomes a problem. While there are many strategies to combat unnecessary inflammation, a ketogenic diet is a powerful tool to have.
You have increased amounts of energy for several reasons when following a ketogenic diet.
- Lowered Inflammation
- Upregulation of Mitochondrial Biogenesis
- More ATP per Molecule of ketone vs glucose
- Stable Blood Sugar
Combined, these benefits drastically increase energy output in the body. Mitochondria are basically your energy factories. So, taken together you get less inflammation, more efficient energy production, AND more energy production factories that result in an overall increase in energetic potential of your body.
Many people don’t realize how much their lives revolve around their next meal. Sudden intense hunger pangs and mood changes are seen as common and normal in our society. In reality, these things are caused by chronic blood sugar instability signaling the brain that you are starving. This is where the sudden urge to eat NOW comes from.
If you find yourself getting hangry a lot, you likely are dealing with blood sugar instability.
I briefly touched upon this benefit already, but this one is profound. Most of us have been using sugar for energy our entire lives, this is what our mitochondria are comfortable with. The initial phases of keto-adaptation actually act as a powerful stressor and stimulus to your mitochondria.
There are many theories about what causes aging. The commonly held belief up until recently was that it solely depended on the rate at which your telomeres shorten. What we are beginning to understand is that mitochondrial health may be more foundational
Reduced Risk of Chronic Disease
Finally, if you haven’t come to the conclusion already, a ketogenic diet may protect your body against a wide array of disease processes. The combination of anti-inflammatory effects along with improve mitochondrial function simply allows the body to heal and mitigate disease processes much more effectively.
It can be hard to conceptualize but a huge proportion of modern chronic diseases are rooted in chronic inflammation and mitochondrial dysfunction. Just a short list might include:
The keto program recommends a diet that is low on carbs, moderate on protein and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state known as ketosis.
The body enters a state of ketosis when it no longer has stores of glycogen sugar to fuel its energy needs. With sugar out of the way, the body has no choice but to tap its stores of fat to get by. The liver converts fat reserves into ketones to present to the body as an energy source. This is why the keto program is a good way to lose fat.
7 Benefits Of The Keto Diet
Unlike other diets that offer practitioners a weight loss benefit and little else, the keto diet comes with several benefits.
Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however.
When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss benefits of the keto diet.
It takes the edge off your appetite
When your diet isn’t heavy on carbs, you’ll find that you don’t crave as much food as before. Many people who get on the keto diet are able to fast most of the day, and only eat at mealtimes. They are simply not as hungry as before.
Improved ability to focus
When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happens as a result. Inconsistent energy levels can make it hard for the brain to focus. With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.
You feel more energetic
When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source. The body, then, is able to maintain constant energy levels throughout the day. The result is, you end up feeling a lot more energetic.
It helps you fight diabetes
When you suffer from Type II diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilize HbA1c counts, and reverse Type II diabetes.
You get improved levels of good cholesterol
HDL cholesterol helps get rid of the body’s bad cholesterol reserves. When you’re on keto, your body’s triglyceride levels fall and your HDL cholesterol levels rise.
You get better blood pressure
When you’re on the keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether.
The keto diet can change a person’s life. It isn’t a difficult diet to get on, either. There are plenty of great recipes for the keto diet. All it takes is the willingness to give it a shot.