Keto Not Working
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10 Reasons You Are Not Losing Weight on Keto Diet

Ketogenic Diet the BasicsYou jumped into a Keto diet because you wanted to lose weight quickly just like how thousands of other people did. But after an initial drop, you are no longer losing weight despite your continuing effort. You wonder why a keto diet is not working for you. In this article, we will go over 10 reasons you are not losing weight on keto diet. It might hurt your ear but if you are serious about losing weight, we are here to help.

Reasons you are not losing weight on keto


You are eating wrong

Even if you are sticking to the target micronutrient ratio below, you are not losing weight as you hoped for.

60-75% from fat – > more than twice of calories of protein and carbs
15-13% from protein
5-10% from carbs

Here’s why…


Leafy Vegetables are essentioal for keto diet

1. Not enough leafy vegetables

This might come to a shock to you. But the correct way to do a keto diet requires most of what you eat to come from leafy greens containing a rich amount of insoluble fiber such as spinach, kale, broccoli, bok-choy, cabbage, and chard.

Leafy greens are key success factors on keto. They are super high in nutrients but your body won’t store them as fat as the insoluble fiber in leafy greens is indigestible. Insoluble fibers also keep you full for a long time by keeping lots of water. They promote bowel movements, eliminate toxic waste in your colon, and balances the pH level in the intestine preventing from colorectal cancer.

Dietitians and doctors recommend you to eat at least 7 cups of leafy vegetables per day. But, if you don‘t feel well after eating leafy greens, that means your microbes are not in the right place yet. In that case, start slow and increase the volume gradually.


2. Too much protein

I’m sure your goal is to lose weight and not to lose muscle. Protein is essential to maintain your muscle mass but the excessive protein will not help you bulk. There are known risks associated with overeating protein. A bad breath, a damaged kidney from overuse, dehydration, and constipation are only a few side effect. Excess protein can also turn into fat and prevent you from getting into ketosis.

A recommended protein intake is 0.8g per pound of your body weight. If you weigh 180 LB, you can consume 144g of protein a day (0.8g x 180LB) that is equivalent to two of 8oz sirloin steaks.

Too much protein is not good for keto


3. Not tracking carbohydrates intake

As you know, a ketogenic diet requires you to limit carbohydrates consumption to net 30g per day. Depending on how much you weigh, you can go as low as net10-20g per day.

By not tracking your carb intake, you most likely go outside of the range because it’s impossible to compute how many carbs you are eating in each meal in your head. There are lots of tracking apps and websites that are helpful and easily accessible.


4. Snacking when not hungry

Snacking when not hungry is a reason to fail on keo

When you do a keto right, your body is a fat burning machine. But if you snack when you are not hungry, your insulin rises, you get kicked out of ketosis, and stop burning fat. If you eat the right amount of nutrients in each meal, you will no longer get the urge to snack when not hungry.

If you are can’t stop snacking, try these tips: 7 Tips to Overcome Emotional Eating


5. Consuming dangerous fake sugar

I beg you to do your best to avoid artificial sweeteners such as Aspartame (Equal), Saccharine (Sweet n’ Low), Sucralose (Splenda). They are often included in “low calorie” and “no sugar” food products and have a high glycemic index which is not keto diet friendly. Also, they can increase your appetite and make you crave for more synthetic sweetners.

Followings are sweeteners approved on a keto diet (zero calories, zero GI index):

  • Stevia (PureVila, Truvia) – extracted from Stevia rebaudiana and has 30 to 150 times sweeter than sugar
  • Monk fruit (Raw, Nectresse) – has 150 to 200 times of the sweetness compared to sugar
    Inulin – extracted from chicory root and has only 35% of the sweetness of sugar
  • Erythritol – sugar alcohol that is 60-70% as sweet as sugar. It has a cold sweet taste.
Consuming fake sure is one of reasons you are not losing weight on keto

6. Not enough electrolytes

Electrolytes are electrically charged minerals that maintain fluid in a cell. 4 main electrolytes are sodium, potassium, magnesium, and calcium. Here are the primary symptoms of electrolytes deficiencies:

  • Sodium – a headache, fatigue, loss of appetite, and nausea. Add extra sea salt in your diet.
  • Potassium – fatigue, brain fog, sugar craving, constipation. – eat more greens such as spinach, broccoli, zucchini, and peas
  • Magnesium – weak muscles, irregular heartbeat, irritability, low sleep quality. Increase consumption of leafy gees and seafood
  • Calcium – cramp on your leg or feet, irritable, twitching on your fact, cough, depression and sleeping issues. Can be supplemented from dairy products.

You can also supplement electrolytes via Electrolyte Powder to prevent from the keto flu.


Even if you are strictly sticking with meal plans, you might fail on keto. There are several reasons.

7. Losing a battle with keto fluKeto Flu

Keto flu is not a joke. It’s painful, and it seems to last forever. Symptoms include fatigue, headache, irritability, brain fog, nausea, craving sugar, bad breath, etc. It happens when your body is trying to switch the primary energy source from carbs to fat. But you know it will pass eventually. Here are tips on how to manage keto flu:

1. As discussed above, take enough electrolyte via food or via supplemental powder. Also, B vitamins helped my blues away.

2. Drink plenty of water until your urine’s color is light yellow or clear. Water will help relieve headache and increase your energy level.

3. Drink bone broth which adds essential amino acids (arginine, glutamine, cysteine) and electrolytes. These amino acids help improve immunity, mood, and hydration better than water. Drink 40 or 50 oz a day along with your meals. I like the additives and preservatives free bone broth, Kettle Fire that gives me energy and helps get over keto flu fast!

4. Eat more healthy fat such as MCT oil, olive oil, and coconut oil to assist your body to transition process of energy source from carbs to fat. Make sure your total calorie makes up for the carbs you are cutting down.

5. Add physical activity if you are not already doing. I know you don’t feel like exercising at all when you are experiencing the keto flu. But exercising will use up carbs left in your body and enforce your body to learn to use fat as a fuel source faster. Light cardio exercises like walking and spinning would be a great way to burn carbohydrates.

Add more physical exercise

6. Try to get quality sleep because your body has been busy adapting to changes the keto diet is causing. Also, cortisol, a stress hormone, can increase from lack of sleep and worsen the keto flu symptoms.

7. Do your best and be patient. Depending on your effort, a keto flu can last for a few days to a week, or even longer if you are doing a quick and dirty keto.


8. Your expectations are too high

You read about many people who lost a substantial number of pounds during such a short time period and compared them to yourself. Those people with rapid weight loss are most likely heavier and have never been on a real diet. If you’ve been on a diet before and if you are lean, you might struggle to lose a few pounds. There is no reason you should be frustrated and break down when your scale is not moving.


9. Expecting a linear weight loss

Weight loss is not lenear

A large drop on your first week is simply water weight. During the next couple of weeks, when your body is trying to adopt ketosis, your weight can fluctuate back and forth because your muscle still can store sugar with water. If you work on weight training, gained muscles will be heavier than lost fat.

Key to get through a keto plateau is not to weigh yourself every day. In a long run, a break-through will come and what’s important is not losing weight every day but losing weight over time and being able to maintain a healthy weight.


10. You didn’t have a solid plan

When I went on a keto diet, I didn’t have a long-term plan. I wanted to give it a shot and see where it takes me. I leaned hard way I needed a good plan, a goal, and knowledge to get through the toughest first month. What I needed from the beginning were:

1. A reasonable but healthy goal for weight loss – it should be based on your current BMI and can be pounds or body fat% if your scale shows you that

2. Well-balanced nutritious meal plans – then you don’t have to research and find out what you can eat on keto and what to cook

3. Detailed guidance on how to overcome the keto flu – There will be times you struggle with keto flu symptoms even though you know they are coming. Knowing how to prevent or mitigate symptoms will give you an advantage over most of the keto dieters

4. How to deal with social pressures and tips for eating out – everyone will have a social lunch or dinner that can throw you out of ketosis

5. Keto friendly dessert – if you have a sweet tooth, finding out sweets options during keto would help you get through tough times. Know that sweets are not banned on keto if you choose wisely.

That’s why I recommend joining an established program like The 28-Day Keto Challenge.

It not only provides basic guidance and meal plans, but it also guides you to get through the transition period faster and adopt ketosis as little as 3 days. Incorporating intermittent fasting is another helpful tip worked for me. If you are now determined to get through your first 28 days, check out the 28-Day Keto Challenge below now.

Access to Your Risk Free Copy Now

I’d love to hear from you! Please leave comments below to let us know your experience with keto diet – what you struggled with and what worked and what didn’t.Be strong

Love,

Stephanie Kern

Related Posts:

How to Get Over Keto Flu Fast

Can I Drink Alcohol on A Keto Diet?

Is Keto diet safe long term?

Ketogenic Diet the Basics

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20 Comments

  • Ennymatics

    Everyone would always like to improve people’s perception about them and the way they looks really plays a trick on their mind hence making them to want to slim down if they’re weighing above the healthy level. Keto diet is one of the most important and effective diet that helps in this pursuit but efforts could prove abortive if you’re doing a couple of things wrong including too much level of protein, low vegetables, etc.

  • Ola

    Thanks for this lovely article, this is relevant to what i am passing through presently. I observed I am not loosing weight despite the fact that i am on keto diet not knowing i am the main cause of my challenges. All the points you have highlighted are very perfect especially the protein intake which is the major cause of my challenges. Thanks for this wonderful article.

    • Stephanie Kern

      Thank you for your comment, Ola. Although people make it sound a Keto diet is easy, Yes, there are tons of thing that can go wrong and prevent you from losing weight. I hope this article helped and stay tuned for more tips on the Keto diet!

  • Polycarp Momoh

    Timely article for many. I loved how you made known to us that sometimes we can be expecting too much results in less time. I know someone who gave up before anything could have happened. But pls I beg you. I have book marked your site. I need to know how to gain weight. I’m a little under weight. I am 5 10′ but I weight 52kgs and I have tried too many things to gain weight. I hope you reply this comment. Would love for you to one day make an article for us who are tryna put on weight. Thank you

    • Stephanie Kern

      Thank you so much for visiting my website and leaving a comment. I never thought about writing an article about how to gain weight because I’ve been so focusing on researching how to lose weight but it is an interesting topic and I’m sure it will help lots of people like you. I’ll definitely consider writing about it in the future post.

  • faftop

    Hmmm! Very educative. My cousin would love to see this, there was a time he said all this workout to help shed weight and keep fit doesn’t really work. One wouldn’t have known that some of the things you listed could be reason why we are not getting the desired results.

    Thanks for this write up.

    • Stephanie Kern

      Hello! Thank you for leaving a note. Yes, there are so many things you need to know and incorporate in your diet to be successful in a Keto diet and I see lots of people fail not because they are lazy but because they don’t know the right way to do it. I hope this article helps your cousin! 

  • Aweda Olakunle

    Thanks for the insightful post, i have been on the keto diet for two weeks now and i haven’t noticed any significant change in my weight and from your article i have noticed the things i have been doing wrong. I take a lot of sugar drinks between meals. i think this has caused the ineffectiveness of my keto diet. You mentioned about making a plan, Kindly explain how i can go about making a plan. Thanks

    • Stephanie Kern

      Hello, Aweda. Thank you for your comment! Yes, definitely sugary drinks will kick you out of ketosis and you will have to work hard to get back into it. In regards to making a plan, please check out my point #10. A biggest part of the plan is the meals. If you don’t plan keto-friendly meals ahead out time (and do grocery shopping with the plan in mind), it is easy to make mistakes when choosing what to eat. Hope my article helps!

  • Michael

    Awesome InformationWhat an incredible blog post!I really love the way you outlined the reviews on the reasons why one might not loose weight despite on ‘keto diet’.I must say this is an eye opener; I cannot help but agree with everything that you had written. Thanks for calling our notice to these points.Thanks for your indepth analysis.

    • Stephanie Kern

      Michael, Thank you for visiting my website and your comment. I hope it helps many people who are struggling losing weight on a keto diet. I plan on doing a deep dive research on each “mistake” people make and write more details. Please let me know which “mistakes” you’d like to learn more about. Thanks again!

  • ajibola40

    Thanks for the update on keto diet.many will find this article useful regarding losing weight on keto diet 

    The goal of been on keto diet is to get more calories from protein and fat than from carbs. It works by depleting ones body of its store of sugar, so it will start to break down protein and fat for energy, causing ketosis and weight loss.as see it as one of the fastest way to loss weight. But doing it wrongly will not make the goal to be achievable.all the point you raise in this article concerning mistake people make on keto diet is correct.it is always right to do it right  on keto diet

    • Stephanie Kern

      Hi, Ajinbola!

      Thanks so much for leaving a comment! Because the internet made lots of people believe a keto diet is easy, I wanted to make sure I spell out what can go wrong. There are actually a lot more that can go wrong: low quality of sleep, too much dairy intake, and eating too often.

      I hope this article will help many of people who are having hard time with a keto diet.

  • Vapz

    It seems a good number of people are doing their kept dieting wrongly. I know of some friends who quit because they weren’t losing any weight…… So, any of this could be the cause of their problem. I was wondering though, is it compolsry to have keto flu??  And can one add intermittent fasting whilst on a keto diet? I just started on the 16/8 intermittent fasting and it’s difficult, do you think it’s advisable to start the keto instead? 

    • Stephanie Kern

      Hi, Vapz. Thanks for visiting my post and commenting! You raised great questions. A keto flu is symptoms people tend to get when trying to get into ketosis. It is not required and some people reach ketosis without seeing much of symptom. Sometimes you don’t notice say, your headache, is a symptom. To answer your second question, doing a keto and intermittent fasting is strongly recommended to accelerate the process. Please check out my article about combining the keto and intermittent fasting.

      Good luck with your diet and hoping for your success in health and fitness.

  • Henry

    Hi Stephanie! It’s great that I have found your post because you address here very important points that have been discouraging us.

    I know we can’t expect linear weight loss. And it’s good you have reminded us that. And also concerning our expectations being too high, that’s also a burden that can draw us back.

    I have taken note of all the point’s you have listed here. I personally have embraced 3 and they are: drinking more water, adding physical activity and being patient! Thank you very much!

    • Stephanie Kern

      Hello, Henry. Thank you very much for visiting my site and leaving a kind comment. I hope this article will help lots of people learn what they can do differently to be successful in a keto diet. I’m doing more research about the keto diet and writing more articles about helpful tips. Please let me know if there is anything specific you would be interested in leaning.

  • Andrea

    Hi there,

    I am currently on a keto for about a month and still have about 5 more kilograms to go. It is true that the weight loss changes a lot as I am sure it depends on the hormones too. One of my bad habits is coke zero when I am really craving something but it still keeps me in the ketosis.  Do you have some keto approved cheat meals?

    • Stephanie Kern

      hello, Andrea. Thanks for checking out my website and leaving a comment. Congratulations on making one month on a keto. You are a strong individual if you could get to the one month mark and I’m sure you will reach your goal eventually. As to cheat meals, I no longer have the need to “cheat” as I’ve been following the guidance strictly. But if I crave for a pizza, I make a pizza with the crust made of cauliflower which I introduced in one of my posts.

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