Why am I not losing weight on Keto? Today I’m going over 4 possible reasons for why you’re not losing weight on the Ketogenic Diet.
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Why You're Not Losing Weight on Keto:

- You are going through body recompositioning, which means you are in fact losing body-fat and building muscle. You might be surprised to see your waist-line actually shrinking a couple of inches, while your weight appears to stay the same.

- You’re Neglecting your sleep both time and quality-wise. Lack of sleep has been shown to negatively impact weight-loss as it leads to higher levels of ghrelin (which is the hormone that stimulates appetite) and lower levels of the hormone leptin (which is a hormone that suppresses hunger). Your body seems to be trying to compensate the need for energy it didn’t get because you didn’t sleep enough, by making you eat more and causing you to gain weight. Try to get a consistent 7+ hours of quality sleep/night and you might be surprised by the results.

- Maybe you're not actually in Ketosis, either because you're eating too many carbohydrates or too much protein. So if you’ve been eating 30g of net carbs per day, try 25 or 20g of net carbs per day and see if it makes a difference. The more insulin resistant you are, the higher the chances that you’ll need to keep your carbs as low as possible to stay in Ketosis and to burn fat efficiently. Also, how are you testing? Pee strips are a very unreliable way of measuring ketones, test your blood ketones with something like the precision extra or your breath with a device like the Ketonix instead.

- Even if you’re in Ketosis, you might be over-eating out of habit. Start listening to your body signalling you when you're full and then stop eating. And only eat when you're hungry. One of the main benefits of a ketogenic diet is that you become less hungry, so you can take advantage of that. Even if you're in Ketosis, if you're eating too much, you won't lose fat. How much you’re eating and more specifically calories, still matter to a certain extent.

- When starting out on Keto, I always recommend eating at least maintenance calories or even if it's slightly above that for the first couple of weeks, that's fine. You want to make your metabolic transition from a sugar- to a fat-burner as easy and smooth as possible and not add any more stressors to your body by starting out with severe caloric restriction right away. But, once you've adapted to the Ketogenic Diet, don't be afraid to listen to your hunger levels and to try things like intermittent fasting, where you only eat between lets say 12 PM and 7 PM. By reducing your eating window to for example 7-8 hours you’re more likely to reduce how much you're eating throughout the day.

- Lastly, I want you should know that weight-loss or what you should actually focus on, fat-loss, is not a linear process. For example, you might not lose any weight for two weeks and then all of a sudden, lose two pounds over the weekend. Just hang in there and enjoy the ride. I’ll try my best to help you along the way.

Is there anything that specifically helped you break through a weight-loss plateau?

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