Despite your best efforts, you’re not losing weight on keto. Perhaps you’ve plateaued or even gained weight. Not an inch lost. Not a pound dropped. You’ve keto crashed. Now you’re confused. You held so much hope for keto. Now what?
There are seven main reasons you’re not losing weight on keto, despite your best efforts.
- You’re not actually in ketosis. Ketosis is the state your body is in when it burns fat for fuel instead of carbs. Learn how to tell if you’re in ketosis, and why those urine strips aren’t as telling as you think.
- You’re eating too much in general. Fat has more calories, gram per gram, than protein or carbs. So you may be eating way more calories than you are used to. Get info on caloric needs as well as the ideal macronutrient ranges on keto.
- You’re not eating enough. Severely limiting your calories slows your metabolism, derailing your progress.
- You’re eating too much protein. The keto diet is a moderate-protein diet, so aim for 20-25 percent of your calories coming from protein. Learn why too much protein can kick you out of ketosis.
- You’re eating too many carbs. 20-50 g of carbs a day is typical of the keto diet. Get tips on where carbs might be lurking in your meal plan.
- You’re intolerant or allergic to something you’re eating. The most common food allergies in the US are to milk, eggs, peanuts, tree nuts, wheat, soy, fish and crustacean shellfish. Food allergies and intolerances can cause inflammation which can lead to weight gain.
- You’re leptin resistant. Leptin resistance is triggered by irregular sleep, stress, overeating, and calorie restriction. Fortunately, you can reset your leptin sensitivity.