Why Keto is Not Working For You

Why Keto Is Not Working for You (And How to Fix It)

You've heard all about the ketogenic diet—the weight loss, the energy boost, the mental clarity. So, you decided to give it a try. You cut out carbs, loaded up on fats, and waited for the magic to happen.

But for some reason, it’s not. The weight isn’t budging, you’re constantly tired, and your cravings are through the roof. This isn't what you signed up for. What went wrong?

Don’t worry, you are not alone. "Keto not working" is a common concern for many individuals starting their weight loss journey. It can be incredibly frustrating when keto doesn’t live up to the hype, especially when you are putting in the effort.

Before you throw in the towel and reach for that loaf of bread, let me help you troubleshoot why keto might not be working for you. Here are a few reasons why people struggle to see results on the keto diet:

Common Reasons Why Keto Is Not Working

1. You’re Not in Ketosis

You might be thinking, “Duh, tell me something I don’t know.” But this is the first thing you need to understand when keto is not working.

The whole point of the ketogenic diet is to get your body into a state of ketosis, where your body runs out of glucose (its preferred energy source) and starts burning fat for fuel instead.

Many people begin the keto diet expecting immediate results. However, your body often needs time to adjust to using fat as fuel. Give yourself at least a few weeks to allow your body to fully transition into ketosis.

You can monitor your ketone levels to achieve ketosis and determine if adjustments are needed.

2. You're Eating Too Many Carbs (Even Hidden Ones)

Carbs are sneaky. They can hide in unexpected places. While keto restricts carbohydrate intake to about 20-50 net carbs per day, those grams can add up quickly.

Common culprits for hidden carbs include sauces, dressings, and processed foods, which often contain sugar and other carbs you might not be considering. If you’re consuming too many carbs, you may be constantly kicking your body out of ketosis.

Read your labels. This will help you stick to your keto goals and prevent you from consuming hidden carbs. A carb manager app can be really helpful in tracking your macros.

3. You’re Not Eating Enough Fat (Or the Right Kind)

Healthy fats are the cornerstone of the ketogenic diet. Since you’re drastically reducing carbohydrates, you must replace those calories with enough healthy fats. Not only do these fats provide you with energy, but they also help keep you satiated and reduce cravings.

Healthy fat sources on the keto diet include avocados, nuts, seeds, fatty fish, olive oil, and grass-fed butter. Don't be afraid to incorporate these foods into your keto meal plan.

4. You Are Consuming Too Much Protein

While protein is crucial on a ketogenic diet, overconsumption can hinder your progress. You only need moderate amounts because excess protein can be converted to glucose through a process called gluconeogenesis.

This conversion can prevent your body from entering or maintaining ketosis, hindering your desired results. Aim for a moderate protein intake and prioritize healthy fats to fuel your body effectively on keto. Macro tracking can be a useful tool in this regard.

5. You’re Not Getting Enough Electrolytes

When you drastically reduce your carb intake, your body produces less insulin, which can impact your electrolyte balance.

Electrolytes—like sodium, potassium, and magnesium—are essential for various bodily functions, including muscle contractions, nerve impulses, and fluid balance.

Common symptoms of electrolyte imbalances include headaches, fatigue, muscle cramps, and constipation.

To replenish your electrolytes, try incorporating bone broth into your diet, add a pinch of sea salt to your meals, or include foods rich in potassium and magnesium, such as leafy green vegetables, avocados, and nuts.

You can also prevent weight loss plateaus caused by electrolyte imbalances by staying hydrated and supplementing with electrolytes.

6. You’re Stressed Out

We live in a world of constant stress, but this can disrupt your hormonal balance, impacting your weight loss journey. When you are under chronic stress, your body produces cortisol, a hormone that can interfere with ketosis by promoting glucose production and fat storage.

Managing your stress levels through relaxation techniques, such as meditation, yoga, or deep breathing exercises, may help regulate your cortisol levels and contribute to improved weight loss on a ketogenic diet. Reducing stress can be an effective way of preventing weight gain.

7. You’re Not Sleeping Enough

Getting adequate, restful sleep is crucial on a ketogenic diet. When you don’t get enough sleep, your body increases the production of cortisol (remember I said stress is inflammatory.), which can sabotage your keto efforts.

Aim for seven to nine hours of sleep each night to support your overall health and your keto progress. Lack of sleep can disrupt hormone levels, potentially leading to weight gain or difficulty losing weight.

8. Certain Medical Conditions

While the keto diet offers many health benefits, it may not be suitable for everyone, especially individuals with certain medical conditions. Underlying medical conditions can sometimes make it challenging to lose weight, even on a ketogenic diet.

These conditions may require adjustments to medication, close monitoring by your doctor, or alternative dietary approaches.

Always consult with your doctor or a registered dietitian before making significant dietary changes, especially if you have any pre-existing health conditions. They can provide personalized guidance based on your individual health status.

Tips to Optimize Your Keto Journey

When your body enters ketosis, it becomes a fat-burning machine, potentially leading to weight loss, increased energy levels, and a suppressed appetite.

But as you can see, various reasons may cause keto not to work for you, often stemming from common mistakes, underlying health conditions, or individual factors influencing your body's response to this way of eating.

Here are my tips for maximizing the diet and achieving your desired weight loss goals:

1. Be Patient (Give It Time.)

Give keto at least three to six weeks before throwing in the towel. Many individuals may experience rapid initial weight loss due to water loss when starting a low-carb diet, but sustainable weight loss takes time.

Be patient and give your body ample time to adapt. It can take a few weeks (sometimes longer) for your body to fully transition into ketosis and begin efficiently utilizing fat for fuel. If you hit a weight loss plateau, don't get discouraged. It's a normal part of the process.

2. Monitor Your Carbs Closely

To minimize the risk of inadvertently consuming excess carbohydrates, diligently read food labels. Check for hidden sugars or starches, often lurking in processed foods, sauces, and condiments.

Prioritize whole, unprocessed foods as the foundation of your ketogenic diet, such as fresh vegetables, healthy fats, and lean proteins.

Limiting sugar alcohols, which are often found in keto-friendly sweeteners, is important as they can impact blood sugar levels and kick you out of ketosis.

3. Stay Hydrated (Very Important)

Maintaining adequate hydration plays a significant role in a successful ketogenic journey. It's common to experience increased thirst when you first start keto because your body is adjusting to a lower carbohydrate intake.

When your body doesn’t have enough fluids, it holds on to the water it already has—it goes into “water retention” mode—making you feel bloated and puffy. Increasing your water intake can be beneficial for your overall health and help with weight management.

4. Increase Electrolyte Consumption

On the ketogenic diet, it’s very easy to become deficient in essential electrolytes like magnesium, potassium, and sodium. A good electrolyte supplement can help bridge this nutritional gap and replenish your levels.

To prevent muscle cramps, consider a potassium supplement, such as potassium citrate, especially during the initial stages of your keto journey. Adequate electrolyte intake is essential for maintaining healthy exercise performance.

5. Prioritize Sleep, Manage Stress, and Supplement Wisely

Don’t forget about the impact stress can have on your health. If you are chronically stressed, your body will release more of the stress hormone cortisol, which will increase blood sugar levels and prevent fat burning.

If this is an ongoing issue for you, supplementing with adaptogens can be extremely helpful. Incorporating healthy exercise habits into your routine can help burn calories, improve insulin sensitivity, and enhance the effects of the keto diet.

However, it's essential to choose an exercise routine that aligns with your fitness level and consult with a healthcare professional if you have any underlying health concerns.

6. Focus on a Healthy Lifestyle

Remember, the ketogenic diet is meant to support your journey toward a healthy lifestyle, not to feel restrictive or overwhelming.

Instead, focus on the incredible opportunity it presents to prioritize real, whole foods and make choices that nourish your body and support your well-being.

Enjoy the delicious array of keto-friendly options available, savor each bite, and appreciate the positive changes this way of eating can have on your health and overall quality of life.

If you find yourself struggling to stick to the diet or experiencing negative side effects, consider incorporating intermittent fasting alongside the keto diet. It can help with calorie restriction and further promote fat loss.

Keto Stuck

Embarking on a ketogenic journey can be transformative, yet it’s not uncommon to hit roadblocks along the way. When the keto diet feels stagnant, it’s essential to examine the interplay with fasting strategies.

One key aspect is understanding the stages of fasting, which can significantly impact keto success.

As your body adapts to ketosis, integrating fasting techniques at various stages—such as intermittent fasting, prolonged fasting, or even periodic fasts—can enhance metabolic flexibility and overcome plateaus.

Fasting not only boosts ketone production but also helps regulate insulin levels, potentially addressing common issues like stalled weight loss or energy dips.

By syncing your keto diet with appropriate fasting stages, you can reignite progress and achieve your health goals more effectively. This approach allows for a more nuanced strategy, optimizing both your metabolic state and overall well-being.

Conclusion

Remember this: There is no one-size-fits-all approach when it comes to keto. While "keto not working" is a common concern, you can achieve sustainable success by taking a personalized approach, staying consistent, and prioritizing your overall well-being.

Armed with this information, you can overcome common hurdles and start seeing results. Remember to consult with your healthcare provider or a registered dietitian before starting keto.

They can help determine if the keto diet is right for you and provide guidance tailored to your individual needs.