At a glance
Ketosis is a metabolic state where the body shifts from using carbohydrates to burning fat for energy. It occurs when carbohydrate intake drops low enough for the liver to produce ketones from stored body fat. This shift supports fat loss, steadier energy, and reduced reliance on blood glucose, making ketosis central to how the ketogenic diet works.
Not losing weight on keto is typically linked to eating too much fat or consuming hidden carbs, both of which can hinder fat burning and may even cause weight gain.
Let’s look at common causes of hitting a weight loss plateau despite following a keto diet and discover practical tips to achieve your body weight goals fast.
Understanding ketosis
The ketogenic diet is centered around the principle of ketosis, a metabolic state in which the body shifts from using carbohydrates to generate energy to burning fat.
Ketosis can be triggered when carbohydrate intake is drastically reduced, typically to no more than 50 grams of net carbs per day.
During carbohydrate restriction, the liver begins breaking down stored body fat to generate energy. This process releases large amounts of ketones, a group of organic acids that serve as a highly efficient alternative fuel when carbohydrates and sugars are scarce.
When ketones enter the circulation and become the primary energy source, the body shifts into the natural fat-burning state of ketosis, which can lead to significant body fat loss.
Research published in The New England Journal of Medicine compared the weight loss effects of a low-fat and low-carb diet and found that the ketogenic diet resulted in the most significant weight loss and reduction of waist circumference.
In addition to weight loss, the ketogenic diet has been linked to various other health benefits, such as improved blood sugar control, reduced inflammation, enhanced cognitive functions, and better mental clarity.
Watch the video below to discover common reasons why you’re not losing weight on keto.
How to tell if you’re in ketosis
In addition to weight loss, there are several other signs that indicate your body has switched to a fat-burning state.
Many individuals develop keto flu, a set of temporary symptoms such as fatigue, headaches, irritability, muscle cramps, and nausea, as the body adjusts to using fat as fuel instead of carbohydrates.
Once the body adapts, these side effects typically subside, which is a strong indicator that your metabolism is in ketosis.
In addition, many individuals feel more energized and focused and notice that hunger and cravings subside.
Other signs of ketosis include a fruity odor on the breath, better sleep, and reduced inflammation, all indicating that the body is successful in ketosis.
Ketone testing can also be useful for confirming ketosis. Urine strips, blood meters, or breath analyzers can help monitor ketone levels, providing a more accurate measure of whether your body has entered ketosis and is effectively burning fat for fuel.
4 reasons why you’re not losing weight on keto
While keto has helped many people achieve their weight loss goals, some struggle to see results despite following a low-carb diet for some time.
Here are four common reasons for stalled weight loss on keto.
1. Excessive fat intake
Although keto is a high-fat diet, consuming too much fat can hinder weight loss as the body prioritizes burning dietary fat before tapping into stored body fat.
Excess fat intake, particularly from calorie-dense processed foods or high-fat options such as fat bombs and coconut oil, can slow fat loss and even contribute to weight gain.
2. Hidden carbs
Many processed foods, dressings, sauces, and even so-called keto-friendly products contain hidden sugars and starches that can exceed your daily carb limit and interfere with ketosis.
“Common ingredients such as maltodextrin, dextrose, modified starches, and certain thickeners can quickly spike blood sugar levels,” explains Dr Berg. “This stops fat burning and puts the body into a fat storage mode, making losing weight challenging.”
Carefully reading labels, choosing minimally processed whole foods, and tracking carb intake can help avoid this common mistake and keep ketosis on track.
3. Too much protein
Although protein is a critical macronutrient necessary for muscle repair, hormone balance, and immune function, consuming excessive amounts can disrupt fat burning and slow down weight loss.
Consuming more protein than the body needs triggers a process known as gluconeogenesis. This raises blood sugar levels and stimulates the release of insulin, a key metabolic hormone that promotes fat storage and inhibits fat burning.
4. Dirty keto
Dirty keto focuses on a low-carbohydrate intake but allows processed and unhealthy foods. While a dirty keto diet can trigger ketosis, consuming too many calories from poor-quality fats and processed meats can prevent weight loss.
Additionally, dirty keto can lead to vitamin deficiencies, which can disrupt energy production pathways and slow down metabolic pathways, contributing to weight gain.
Tips for tackling stubborn weight
“While it may seem tempting to eat fewer calories to speed up weight loss on keto, this approach can backfire,” explains Dr. Berg. “Failing to meet your caloric needs may slow your metabolism and ultimately make losing weight more challenging.”
Instead, tweaking your diet and lifestyle habits can help push your body into a fat-burning state and overcome a weight loss plateau.
Here are three tips for tackling stubborn weight.
1. Practice intermittent fasting
Combining keto with intermittent fasting is one of the best strategies to accelerate weight loss and reach your health goals.
During periods of caloric restriction, the body is forced to burn body fat, which supports a deep state of ketosis and associated weight loss.
Evidence published in Canadian Family Physician confirms the profound weight loss effects of intermittent fasting and concludes, “Intermittent fasting shows promise as a primary care intervention for obesity with no adverse side effects.”
2. Adjust carbohydrate intake
While some people can achieve ketosis by limiting carbohydrates to around 50 grams per day, others may need to restrict intake to about 20 grams daily to effectively trigger and maintain fat burning.
A keto calculator can help determine your ideal macronutrient ratios based on your activity level, ensuring you stay in ketosis and optimize fat loss.
3. Prioritize nutrition
Achieving healthy weight loss depends on maintaining a well-balanced metabolism and overall physiological health, both of which require optimal nutrient status.
This explains why it’s important to follow a nutritious low-carb diet such as Healthy Keto® to support your health and weight loss goals.
This advanced version of the ketogenic diet prioritizes eating healthy fats and emphasizes organic produce, grass-fed beef, pasture-raised eggs, wild-caught fish and game meat, and organic full-fat dairy.
This meal plan is designed to maintain ketosis for sustainable weight loss while providing essential nutrients to support energy levels, metabolic function, and overall well-being.
How long does it take to see results on keto?
How long it takes to see results on keto depends on several factors, including your starting weight, metabolic health, adherence to the diet, and whether you incorporate intermittent fasting.
However, most people experience initial rapid weight loss due to the shedding of glycogen stores, which leads to a significant drop in water weight.
Fat loss typically follows after a week or two, with noticeable changes often appearing within a month. Those who follow a well-formulated keto diet combined with intermittent fasting typically report an average weight loss of one to two pounds per week.
Consistency and focus on nutrient-dense whole foods are key to achieving sustainable weight loss and long-term success on keto.
How to measure your progress on keto
A stagnant scale doesn’t necessarily mean you’re not in ketosis, and there are other signs that indicate you’re making progress on keto.
Changes in body composition, such as a slimmer waistline or looser-fitting clothes, can occur even when the scale doesn’t move, indicating that your body is burning fat while preserving muscle.
Another clear sign that your body is using fat as its primary fuel source is a noticeable increase in energy and a reduction in cravings. This is due to the appetite-suppressing effects and metabolic benefits of ketones, which help stabilize blood sugar levels and keep hunger at bay.
In addition, research published in Nutrients highlights the profound benefits of ketosis for cognitive functions and brain health.
This may explain why many keto dieters experience mental clarity, improved focus, and stable moods once they’re fully keto-adapted.
Monitoring and tracking these non-scale victories can help you stay motivated and focused on the long-term health and weight benefits of a nutrient-dense, low-carb diet.
Key takeaways
- Not losing weight on keto is often the result of consuming too many carbs, excessive protein, or an overabundance of fat, all of which can stall progress and even contribute to weight gain.
- To overcome stubborn weight, it’s recommended to combine the keto diet with intermittent fasting, calculate your macronutrient requirements, and follow a nutritious, low-carb diet, such as Healthy Keto.
- Staying consistent and prioritizing nutrient-rich, whole foods is essential for maintaining steady weight loss and achieving long-term success on keto.
FAQ
1. Why am I not losing weight on keto?
Struggling to lose weight on keto is often due to consuming more protein than the body needs, an excess of carbohydrates, or too much fat, all of which can disrupt ketosis and interfere with fat burning.
In addition, following a dirty keto diet, which only regards macronutrients and not food quality, can lead to nutrient deficiencies and result in a slow metabolism, making weight loss challenging.
2. How can I tell if keto is working?
Signs that keto is working include steady weight loss, sustained energy, reduced cravings, and improved mental clarity. These changes suggest your body has transitioned into fat-burning mode and is efficiently using ketones for fuel.
3. Can you be in ketosis and not lose weight?
Yes, you can be in ketosis without losing weight, particularly if you’re consuming too much fat. The liver prioritizes the breakdown of dietary fats, which stops it from tapping into stored body fat to generate energy.
To support sustainable weight loss, it’s important to understand your macronutrient needs, control portion sizes, and create a slight calorie deficit while maintaining ketosis.
4. How can I speed up ketosis and weight loss?
One of the best strategies to speed up ketosis and weight loss is to combine a nutritious low-carb diet, such as Healthy Keto®, with intermittent fasting.
During periods of caloric restriction, the body is forced to tap into stored body fat, which enhances ketone production and accelerates fat loss.
5. Can a person still lose weight on keto if they don’t consume fat?
You can still lose weight on keto without consuming additional fat, as the body will burn stored fat for energy instead.
However, consuming adequate amounts of healthy fats is essential to support satiety, hormone balance, brain function, and overall health and well-being.
