5 Reasons You’re Not Losing Weight On A Ketogenic Diet

When you’re in ketosis, your body efficiently burns fat and uses it for energy. This process makes the ketogenic diet an ideal option for those looking for an easy way to lose weight. However, if you’re following this diet and you’re not losing weight, chances are you’re not in ketosis. Below are some common reasons for not losing weight on the ketogenic diet.

1. Not reaching ketosis

Typically, most ketogenic dieters don’t lose weight because they don’t achieve ketosis. And the reason they don’t achieve ketosis is because they don’t reduce their carb intake. According to experts, your carbohydrate intake should only be 5-10% of your caloric intake.

Most ketogenic diets require dieters to cut out at least 20 grams of carbs per day. And that’s why they may not be able to burn fat. You can buy a home test kit and use the test strips to find out if your urine contains ketones. If the test result is positive, you are in ketosis.

2. Eat a lot of protein

Most low carb diets allow for a certain amount of protein. If you think a ketogenic diet refers to a high-protein, low-carb diet, you need to think again. The thing is, this type of diet may not help you reach ketosis since your body can’t break down the excessive amount of protein for amino acids and then convert the amino acids into sugar.

When you’re on a ketogenic diet, you get your calories from fat. And fat should be at least 55% of your caloric intake.

3. Eat plenty of acceptable carbs

You can have some types of carbohydrates when you are on the keto diet, such as dairy and nuts. Typically, these foods are high in fat and nutrients. Therefore, they can be an ideal complement to your diet. But the problem is that they have carbohydrates.

Therefore, it is not a good idea to have too many of these foods. Ignoring this advice will prevent you from maintaining ketosis.

4. Eat maltitol

Generally, sugar alcohols are fine for keto dieters. They offer sweetness but do not increase the amount of carbohydrates in your body. But it’s important to note that some types of alcohol contain carbohydrates.

For example, maltitol is one type that is not allowed on this low carb diet. Technically, it’s low GI sugar, but it does have an impact on blood sugar levels. Therefore, it can prevent you from reaching ketosis.

5. Eating too many calories

If you eat more calories than you burn, you won’t be able to shed those extra pounds. In fact, if you eat a lot of calories, you can gain fat even if you’ve reached ketosis.

Foods that contain a lot of fat have more calories compared to foods that are high in protein and carbohydrates. Therefore, it is important that you monitor the calories you consume on a daily basis. If you follow a balanced diet, you can achieve your goals.

So, here are some of the reasons why you may not be able to lose weight on your keto diet.