Why Am I Not Losing Weight on Keto?

How to loose weight on keto

When it comes to weight loss meal prep, it can be difficult to choose a go-to-diet that can guarantee weight loss results. One that’s certainly been touted as a major weight loss diet plan, is the ketogenic diet. With many fitness experts and influencers praising the craze, and recommending it for achieving health, wellness and weight loss goals. 

We’ve certainly touched on keto before, and perhaps when making the decision between opting for a low fat meal plan or keto, you have already chosen the latter. However, you may be wondering why you’re not losing the weight you expected while on the diet, despite your efforts.

You’re following the keto rules, and it’s worked for others, so why not you? 

The reason why you may not be seeing the results you want can be down to a few common mistakes you could be making. These will hinder any progress you try to make and could actually lead to you gaining weight. 

First, what exactly is Keto?

Essentially it’s a weight loss meal prep plan that is wholly centred around reducing your daily intake of carbohydrates, and replacing them with fat. By lowering your carb intake through keto, you body is pushed into entering a natural process, known as ketosis. During this process, ketones (which are essentially acids) build up in your body, turning into its primary source of energy. This leaves any stored fats to burn off. 

The diet plan was originally developed in the 1920s, as an alternative type of fasting to treat epilepsy. This was because doctors discovered that patients had fewer epileptic seizures when they had symptoms of low blood sugar, or starvation. So they were placed on a diet that consisted of around 60% fat, 30% protein, and approximately 10% carbohydrates.

Ketosis was then induced, where a patient’s body would break down any fat into ketones, which would then be converted into energy. The ketones seemed to help due to their anti-electrical effects, which counteracted the abnormal electric discharges in the brain that are linked to epileptic seizures. This treatment was predominantly used on child patients, but its popularity waned as more effective anti-epileptic and anti-seizure pharmaceutical medications were introduced.

The modern keto diet

Now keto is back for reasons beyond the treatment of epilepsy, as many people are taking advantage of the keto diet for its ability to improve focus, enhance energy levels, lower blood and cholesterol levels, and of course for its weight loss potential. 

However, you may have your weight loss meal prep organised, and you may have been sticking to the keto diet for a while but you still haven’t seen the results you want. As mentioned, here are the common mistakes you could be making that are affecting your progress.

Still consuming to many calories

As part of the diet, you are eating more fat while you greatly lower your carb intake, so naturally this can be pretty calorie dense. In terms of calories per gram, it’s usually around 9 calories per gram of fat versus 4 calories per gram of carbs. 

Because the diet is designed to use fat for fuel, you can still end up consuming too many calories if you’re not careful. This can prevent the diet from working, because you’re not in a calorie deficit. It’s best to consult with a professional dietitian so that you can determine how many calories you should be consuming each day, in order to nourish your body.

Not lowering your carbs enough

In order to fully induce ketosis, you need to properly test yourself and keep track of your macros (which is best to do on an app). If you don’t keep track of your carb intake, you could be underestimating how many you’re eating each day.

The carb intake must be very low for the keto diet to be effective, but consuming certain foods such as rice, starchy vegetables, bread or potatoes etc can easily take you over your carb limit. Without really analysing your intake, it’s all too easy to lose track and not put your body into a full state of ketosis. It’s best to stick to foods with very few carbs, like green leafy veggies or berries.

Getting too stressed

It’s not just your diet that can help when it comes to achieving weight loss. Stress can actually affect your weight as well, as other hormones such as cortisol spike when you’re stressed. This can result in your body holding onto fat and retaining more water.

Chronic stress from work, insufficient sleep, and anxiety can all raise your cortisol levels, which will make it more difficult for you to lose weight, no matter what diet you’re on. This is why it’s essential that you prioritise healthy food choices, mindfulness, exercise and sleep in order to help reduce your stress levels. 

Struggling to stay on the diet

Any weight loss meal prep plans require some dedication in order to really see the results you want from them. If you keep cycling in and out of ketosis all the time, this could definitely hinder your weight loss. 

If you fall out of it, it will take time to get you body back into the fat-burning state. Sticking to the diet will take time, planning and diligence. 

Eating too much dairy and fake sugars

Be wary of how much dairy can sometimes take you out of ketosis. Certain dairy products actually contain a surprising amount of carbs, and take you over your daily limit. 

Also, you may turn to artificially sweetened foods and drinks to help you stick to the restrictive diet, but some of these foods that are marketed as “low” or “no sugar” are all too easy to consume too much of. 

They may seem healthier, but they can still spike blood glucose levels when you consume a lot of them. Try to stick to whole, unprocessed foods, as these will give your body the nutrients it needs while leaving you feeling satisfied.

Having an Undiagnosed Medical Condition

This may be rare, but there’s also the possibility that you may have an undiagnosed medical condition that’s preventing you from achieving the weight loss results you want. Things such as food allergies or intolerances, can place stress on your body, which in turn leads to inflammation.

There are other conditions that can actually cause you to gain weight, such as hypothyroidism. Which is when your body can’t create enough of the thyroid hormone. Resulting in an increase in fatigue and muscle aches if left untreated. If you often feel very tired for no reason and you just can’t seem to lose weight, it’s best to consult with a doctor. 

Luckily there are plenty of things you can do to get your keto diet plans off to a great start. But if you’re struggling to find the time to get your weight loss meal prep off the ground, don’t overlook the benefits of using a meal prep company

When it comes to the foods you eat alongside your weight loss routine, Prep Perfect has got you covered. With us, you can choose from any of our weight loss meal prep plans – all of which are designed to help you reach your goals without the stress of knowing what food to buy and cook each day.