Reasons of Not Losing Weight On Ketogenic Weight Loss Diet:
Your carbohydrate intake may be too high. Try to decrease your daily carbs limit. Also try to include coconut oil in your Ketogenic Weight Loss Diet. Coconut oil consists of MCTs (Medium chain triglycerides), which are easily digestible, less likely to be stored by your body and are used for immediate energy. MCTs are converted in the liver into ketones, which helps you enter ketosis. If you want to know more about carbs, check out this post. For more about ketones, have a look at this post.
2. Protein is Too High or Too Low: Your protein intake may be too high/ low. Protein is the most sating macronutrient and you should include high-quality animal protein in your Ketogenic Weight Loss Diet. If you don’t eat enough protein, you will feel more hungry and most likely eat more. Lack of protein can also lead to muscle loss. However, if you eat too much protein, the excess protein converts into glycogen and disrupts ketosis.
Keep in mind that you will have to eat a lot more than you should – 10-15 more grams won’t make a difference. This is not the most likely reason, as it’s not as easy to eat too much protein unless you take protein supplements. Phinney and Volek in their book “The Art and Science of Low Carbohydrate Living” recommend 0.6 – 1 gram of protein per a pound of lean mass / 1.3 – 2.2 grams of protein per a kilogram of lean mass a day (lean mass = total body weight without fat). You can read more about protein in my post here: All You Need to Know About Protein on a Low-Carb ketogenic weight loss diet
3. Carb Cheating / Carb Creep: Carb cheating / carb creep is another possible reason for weight loss plateaus. You have to be really disciplined and aware of all carbs you eat. It’s a little nibbling here and there of the forbidden foods, leading to a carb creep, so make sure you count all carbs. In this video, Dr. Eric Westman explains the ketogenic weight loss diet and emphasises that even eating mints may affect ketosis and weight loss results. Sometimes, even when a label says “sugar-free”, it doesn’t have to be “carbs-free”!
4. Too Many Calories – Yes, They Do Count: The reason could be way too much fat and therefore calories in your Ketogenic Weight Loss Diet. Firstly, it’s indisputable that all calories are NOT equal. It really matters whether you get them from healthy and sating LCHF food or processed food rich in carbs. Sam Feltham’s 5000 calorie experiments (first with LCHF diet, then High-carb diet) may be extreme, but they have shown that calories are NOT equal and their source is very important. However, some people on a LCHF diet may find it easier to lose weight if they also watch their calorie intake. Fat contains twice as many calories as carbohydrates and protein, so it’s important your fat intake lies between the recommended ranges. There is no diet that lets you consume “unlimited” amounts of calories and still lose weight.
.4. Too Many Calories – Yes, They Do Count: Calories from fat should amount to 60-75% of your daily intake and overeating is not going to do any good. When it comes to the overall calorie intake, it depends on your individual maintenance level and how active you are. To find your ideal macronutrient targets, check out ketogenic weight loss diet Buddy, a free on-line Ketogenic Weight Loss Diet calculator we have developed for our blog. Keep in mind that the macronutrient ratio is not the only aspect you should consider – the type and quality of fats matter. For more, have a look at my post here: Complete Guide to Fats & Oils on Low-Carb ketogenic weight loss diet.
Note: If you just started a low-carb diet, it may take some time for your body to get used to it and you will naturally eat less. Just give it some time. Low-carb diets are a lot more nutritious and sating as you will discover. See the big picture: Ketosis itself will not guarantee weight loss. It’s not just the amount of ketones in your bloodstream. Low-carb diets in general are beneficial for weight loss (appetite suppressing effects + effective way of using body fat as fuel). What this means is that going “zero-carb” will not help you lose more weight – don’t aim for high ketone readings. If you haven’t succeeded by following the ketogenic weight loss diet, chances are you need to start monitoring your calorie intake.
5. Too Many Low-Carb Treats: You eat too many low-carb treats that may interrupt ketosis or cause cravings. Going low-carb doesn’t mean you can indulge low-carb pancakes, cheesecakes or muffins on a daily basis. Although these may be very low in carbs (when you use stevia or Erythritol), they may still cause cravings. You should always treat them as occasional rewards and your Ketogenic Weight Loss Diet should be based on real food (eggs, meat, leafy vegetables, cheese and some nuts). As a guideline, beware of chewing gums, mints or any medications such as cough syrup and others that may contain sugar or sweeteners. Have a look at my recent post about suitable sweeteners and why I avoid artificial sweeteners, especially aspartame.
6. Snacking on Nuts and Dairy: One of the common mistakes people make with Ketogenic Weight Loss Diet is that some people overeat dairy and nuts when they are trying to lose weight. You may experience weight stalling or even weight gain not because nuts and dairy will kick you out of ketosis but because these foods are calorie-dense and easy to overeat (100 grams of macadamia nuts has over 700 kcal and over 70 grams of fat!) There is no reason to avoid non-starchy vegetables such as broccoli, cauliflower, zucchini, bell peppers or fruits like avocado or berries. These foods are very high in micronutrients, low in carbs and won’t impair your weight loss efforts.
7. You Are Close to Your Target Weight: Also keep in mind that losing fat gets more difficult as you approach your ideal weight – weight loss is not a linear process. In my own experience, if you need to lose a relatively small amount of weight like 5-10 pounds and your body weight is already at a healthy “natural” level, you will find it hard to lose more weight. The only way is to be careful about your calorie intake. In my case, because I’m quite active, this is eating up to 2,100-2,300 kcal a day (maintenance level + level of activity) to maintain my weight or 200-500 kcal less to lose weight. As you can see, it’s nowhere near starvation.
8. Short-Term Weight Gain and Fluctuations: You put on weight over a short period of time. This could happen if you had more carbs (even once!) than your daily limit (e.g. you went to a party). As you may know, there is a relationship between water retention and glycogen stores. If your body manages to store some extra glycogen, you also increase water retention. This happens literally from one day to the next. Don’t panic, it’s just water. Once you go back to your daily carbs limit it will take 2-3 days to lose the excessive water. Also, there are natural fluctuations related to hormone balance, especially in women.
9. Thyroid or Adrenal Disease & Weight Loss: You may have a thyroid or adrenal dysfunction and you are not aware of it. It only takes a blood / saliva test to find out – visit your doctor! In case of autoimmune hypothyroidism (Hashimoto’s), a very low-carb diet is not recommended. Dr. Broda Barnes, who spent over 50 years on thyroid research, suggested in his book “Hypothyroidism: The Unsuspected Illness” that the minimum amount of carbohydrate intake for patients with hypothyroidism should at least 30 grams of net carbs. If you want to learn more about thyroid / adrenal disorders and what your doctor may not tell you, have a look at Stop The Thyroid Madness.
10. Stress: Stress is a significant factor. When we are stressed out, our body produces a hormone called cortisol, which is responsible for storing fat round your stomach area (visceral fat) and makes weight loss more difficult. Try to relax with Ketogenic Weight Loss Diet, don’t underestimate this factor. Find your own way to reduce it: try meditations, take a few days off work, go somewhere for a weekend or go for a walk. Stress is also linked to hypothyroidism and adrenal issues and this badly affects your metabolic rate. As a result of that, you store fat.
11. Lack of Sleep: Lack of sleep and disrupted circadian rhythms may be the cause of your weight stalling with Ketogenic Weight Loss Diet. It may sound as cliche but sleep is and absolutely crucial part of fat loss: Maximum fat loss is only achieved with adequate sleep, Ketogenic Weight Loss Diet and exercise. Try to fall asleep before midnight and sleep for 7-9 hours. I don’t expect all of you can afford to sleep for 9 hours, but take it as a goal.
12. Leptin & Satiety : Leptin and its satiety signalling is another possible factor. Fat is hormonally active and it sends out leptin, a hormone that tells us when we’ve had enough. As you lose fat, there will be less fat cells to do the job. This does not apply just to low-carb, but any Diet. The question is how significant this factor is. If you eat food rich in fat and protein, this can be minimised.
13. Too Much Exercise: You exercise too much. Overtraining could be as harmful as lack of exercise with Ketogenic Weight Loss Diet.