8 Reasons You're Not Losing Weight On The Keto Diet
Not Losing Weight on Keto? These Simple Tricks Are What You Need!
You should be eating mindfully, sleeping well, and change your expectations if your not losing weight on keto.
The pee strips say you’re in ketosis and you’re working out like you never have before, and yet you’re still not losing weight. “Wah wah!” you cry, and I’m here to say, “Hey, it’s a lot to fret about,” dry your tears, and offer some advice. Also, your tears taste like beef drippings from all the steak you’ve been eating!
There’s a lot of reasons you’re not losing weight on the keto diet. Maybe you’re eating too much; maybe you’re not eating enough! Maybe you’re gaining muscle mass; or maybe you don’t even know how long it’s going to take you to lose weight to begin with! Yeah, it’s more complicated than you thought. Now give me some more of those tasty, beefy tears and I’ll give you the DL on what might be going on.
1. You’re eating too many calories.
Some people believe that you don’t have to count calories on the keto diet. The thinking goes that you can only eat so much fat and protein on a given day, especially given how filling fat and protein are. Plus, it takes more energy to digest protein than it does carbs or fats (that's 20 to 30%, 5 to 10%, and 0 to 3% respectively). However, you can consume too many calories on keto. 2,500? That’s too many! 3,000? Too many! 3,500? WHAT ARE YOU EVEN EATING?! That doesn’t mean, however, that you need to excessively limit your intake.
2. You’re not getting enough calories.
1,200 calories? Not enough! 1,000 calories? Not enough! 800 calories?! WHAT ARE YOU EVEN EATING?! Some of the more pressing side effects of not getting enough calories include feeling weak, hair loss, sleep problems, irritability, and anxiety. All of these symptoms may make it harder for you to lose weight because they'll impact your motivation and self-control. Then there's the fact that your body will go into starvation mode and start to store body fat. This is such a big deal that it may even affect pregnancy in women!
3. You’re not eating mindfully.
You just need to eat smart to achieve the healthy weight that you want. Keto Keto isn’t just about upping your fat intake. You need to eat mindfully. You can also limit the amount of calories you consume by only eating when you’re hungry and by not eating to the point of fullness. You don’t need the physical feeling of being stuffed to let you know that you can stop eating. Just eat a reasonable portion! And if you’re still hungry you might actually be thirsty. Many people confuse hunger with thirst and end up eating more food when they should really be reaching for a glass of water.
4. You’re gaining muscle.
This one sounds like something your mom might say. It’s certainly something my mom said! You can gain muscle mass even while losing fat. And since muscle weighs more than fat (15 to 20% more), you'll find that the number on your scale isn't as useful as you thought it would be. Luckily, this is one of those times when it’s okay that you’re not losing weight on keto because gaining muscle will give you a nice toned look once you do start losing fat.
5. You’re expecting to lose weight too quickly.
Given that a pound of fat equals 3,500 calories, it's reasonable to expect that burning 3,500 calories will translate into losing a pound of fat. But as Life Hacker reported, the National Institutes of Health have poked some holes in that thinking. Firstly, 3,500 takes for granted that the body is a dynamic rather than linear system. When you factor in, then, how your body changes on a regular basis, 7,000 calories becomes a more reasonable number. That's good news because the sort of crash diets that 3,500 calories encouraged are hard to maintain and are not good for you.
It’s also not so much that you’re not losing weight on keto as much as it just takes time for
calories burned to translate into pounds lost. They don’t just all come off at once. That would be terrifying! Once the weight does start coming off you won’t notice right away. When you do notice depends on a lot of factors: your starting weight, your frame, your height, etc. Also, where you lose your weight is contingent open the order in which it was gained. Hey, dry those beefy tears! You will lose weight so long as you stick to the plan; when you lose the weight is just different for every person.
6. You’re not getting enough sleep.
First off, have you tried sleeping? It’s the best! I’ve had so many great dreams. In one of my dreams, I was in Radiohead. Wow! Sleep is also very important for weight loss. Being sleep deprived is stressful, and when you're stressed out your body acts out like a rebellious teen. You end up with less energy, food cravings, and even start to store fat!
7. You’re dieting on your own.
Humans are social animals, which means that the self is as much a part of others as the finger is the part of the hand. To paraphrase the German philosopher Martin Heidegger, “Without-others is just another mode of being with others.” Bet you never thought that Existentialism would make an appearance in an article about why you’re not losing weight on the keto diet but it makes perfect sense because if you can’t help but do things with other people than you might as well consciously do things with others. And studies have shown that attempting weight loss with some sort of support group makes you more likely to achieve your goals.
8. You’re too focused on weight loss.
You’re going to make things needlessly difficult for yourself if you’re only working out to lose weight. Losing weight is hard! All of the advice I’ve offered here makes your diet better, but, more importantly, it makes your life better. And if you’re only doing a diet that’s making you miserable because you’re always falling short of unreasonable expectations then you need to step back and reevaluate your priorities. You don’t want to achieve your weight loss goals in a stressful ways and then always be stressed about losing what you’ve accomplished. Instead, think of weight loss as just another benefit of the healthy lifestyle you’ve created with the help of the keto diet.