Why am I not losing weight on Keto?

Why am I not losing weight on Keto?

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“Why am I not losing weight on keto?” you ask.

You might have been following a keto diet for months now, or you’ve started recently and you feel disappointed. 

Maybe you expected to shed pounds quickly and it didn’t work since day one, or you lost some weight in the beginning and now you don’t see any progress

You might be frustrated, you might think about quitting and finding something else to try and lose weight.

However, it is important to understand the potential reasons for why you are not losing weight on a keto diet first and learn how to fix it! 

The answers to that might be easier than you think. 

Keto diet

But first, what is a ketogenic diet?

The ketogenic diet or keto for short is – to put it in the simplest way – adapting a low-carb diet (usually consuming around 20-50 grams of carbs per day) in order to put your body in the state of ketosis.

Ketosis is a natural metabolic process that happens when your body doesn’t have enough carbohydrates to burn energy, and instead, it burns fat.

It produces ketones, that are used by your body as its’ fuel. 

Keto diet

Why are you not losing weight on keto? 

So, you think you’re doing everything right and according to the plan and goals you’ve set for yourself.

You minimized your carb intake, you started moving more, and you’ve started eating way more fats. 

So, what went wrong?

There can be a few reasons for why you’re not losing weight or have hit plateau. 

1. You might be consuming too many calories.


Although I am not a fan of obsessive calorie-counting myself, the truth is, in order to lose weight, you need to reduce the calorie intake. 

The calorie deficit can be met by reducing the calories you consume from food, or increasing your physical activity. 

As mentioned previously, the ketogenic diet focuses on high-fat foods, such as:

  • avocados, 
  • nuts, 
  • oils, 
  • full-fat dairy, 
  • meat.

Most of the time, high-fat foods equal high calorie foods. 

Many people feel more full faster and satisfied with smaller portions while on a keto diet. 

However, many people don’t reduce their portions, which leads to consuming too many calories and making it impossible to lose weight. 

Watching your calorie intake on a high-five diet (it doesn’t have to mean obsessive calorie counting all the time!) and nutritional values of food and snacks you consume through the day can help a lot. 

2. You eat too many “keto-friendly snacks

Keto friendly snacks

As mentioned above, keto-friendly foods can be really high in calories. It also includes snacks! 

High-fat nuts, beef jerkys, cheese, fat bomb snacks, keto cookies and bars – they’re all considered keto friendly.

However, if not eaten in moderation, they can lead to stalling or even gaining weight. 

It’s important to watch your snacks intake – even if they’re extremely low in carbs, they still might be high in calories and can slow your process down. 

Try to limit the snacking throughout the day.

Instead of processed keto-friendly snacks, try to opt for non-starchy veggies and natural products in moderation. 

3. Not enough activity

No matter what type of a diet you follow, increasing your physical activity will help your body lose weight faster.

It’s extremely important on keto – higher calorie intake requires more physical activity in order to burn them and lose weight.  

If you’re struggling with some sort of physical limitations or conditions that don’t allow you to exercise, or you’ve simply never liked it, try to take small steps first. 

  • Instead of getting into your car and going to the supermarket, choose to go on foot
  • Go on a walk every day or every other day
  • Find something you actually like to do – dance or fitness classes, dog walking, gym, 
  • Find a fitness buddy – it’s easier to have someone to be active with. It will help you feel more motivated and you can hold each other accountable! 

4. You’re not staying in Ketosis

Ketogenic diet

Unless you’re purposefully keto-cycling, getting in and out of ketosis can slow down your progress and weight loss. 

Every single time your body falls out of ketosis, your body needs time to get into fat-burning state again, which makes losing weight harder, depending on how long you’ve gone “off track”.

You can notice bloating, weight gain, water retention – to lose that and get into ketosis takes time! 

5. Your dairy intake

Dairy products

Sometimes, certain dairy products can kick you out of ketosis. 

Although plain yogurts are usually a safe go-to meal or a snack, it’s important to watch the labels, anyway!

Some companies tend to try to make them taste better and add sugars or artificial sweeteners that might them higher in carbs. 

If you’re not a fan of plain yogurt, you may be tempted to go for a fruity or flavored option instead.

Be careful! 

Those types of yoghurts usually are incredibly high in carbs due to sugars added to them, too – not hard to fall into that trap and consume your daily carb allowance just by eating one cup of yogurt! 

Watch your dairy intake, read the labels when you’re not sure in order to stay on track and not sabotage your efforts. 

6. You have an undiagnosed condition 

Now, last but not least, you might be struggling with some underlying conditions. 

You are sure you are following all of the steps in order to stay into ketosis, you know you watch your macros and there is now way you’re not moving enough.

Still, you’re not losing weight. 

One of the most probable explanations for that might be the fact that there is some sort of undiagnosed condition involved. 

Certain allergies and food intolerances or thyroid problems may make it harder to lose weight. 

Consuming foods that your body doesn’t tolerate might cause reactions such as inflammation or excessive water retention, which slows down your weight loss or makes it impossible. 

In case of thyroid issues, lower of excessive hormone levels may make certain diets not work or make them more difficult. 

If you suspect that it could be the case, contact your doctor, make an appointment and tell them about your issues. 

They will most probably refer you to specialists in order to perform tests that may give you answers to all of your weight-loss related problems! 



There are many reasons why we fail to lose weight on diets, and not just the keto diet. 

It also might not be just one problem that is holding us back from reaching our weight loss goals.

These are 6 common reasons why you’re not losing weight on keto, but when it comes down to any diet, dedication and consistency is key.

You can fix all of these things pointed about above, but if you don’t remain consistent, you will not get results.

For more info about the keto diet, you might like the following articles – 

Benefits of the keto diet | 7 Reasons to start

16 Best supplements for keto diet

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