Reasons Why You’re Not Losing Weight On Keto

The keto diet is low in carbohydrates and rich in fats. It is not a diet. However, keto recently got a boost thanks to the discovery of it being a weight-reducing diet, as proven by many studies. However, there are a few people who are not losing weight on keto.

With the recent craze about following the keto diet and every one boasting about it all over the social media. Many people have hopped onto the keto bandwagon, expecting great, fat-melting results. But sometimes, they don’t get the results they’re expecting, and that can be due to many reasons. 

In this article, you’ll be learning some of the key reasons why not losing weight on keto is actually a thing for some people. 

Reasons Why You’re Not Losing Weight On Keto

Reason 1 – Way Too Many Calories

It’s really important to have a calorie deficit in your keto diet to reduce fat. 

According to this study and many others, excessive calories convert into body fat, which is the prime reason that makes you fat. 

If you’re not losing weight on keto, then it might be that you’re not using a proper diet plan. The trick is to keep yourself in a constant calorie deficit so as to avoid any excess calorie to fat conversion. 

Reason 2 – You’re Not In Ketosis

There’s a big possibility that you haven’t achieved ketosis yet. It might also be that you are not keeping a check. For this, you can use a keto diet app. To be entirely sure if your body is in ketosis or not, such an app will drastically help. It will help you keep a tight check on your intake, and you have to analyze it carefully. 

The best thing you can do is have a low carb diet, like leafy vegetables or berries, etc. Other ways to check if you’re in ketosis are getting a blood test done and getting it analyzed by your doctor, but you should only get it done if your doctor recommends it. 

Furthermore, you can also use testing strips for urine, which although might not be too accurate but would still give you some idea.

Reason 3 – An Undiagnosed Medical Issue

We are all aware of the fact that the keto diet is a highly effective way to reduce weight. If you’re sure that you’re doing everything right but still facing issues losing weight, then there’s a possibility that you might have a medical condition that is becoming a hindrance. 

Conditions like hypothyroidism, Cushing’s syndrome, depression, and several others can cause an increase in weight and make it difficult for you to lose weight. 

To be sure of these conditions, go to your doctor and get the required tests done. Should you have any of these conditions, there’s no need to panic as they are curable through proper medication, and you continue working on your weight reduction soon after. 

Reason 4 – Having Unrealistic Expectations

Weight loss is a gradual process, one that doesn’t happen overnight. Not losing weight on keto can be really frustrating, but you should know that, on average, your body takes at least a week or two to get into ketosis, and then the whole fat-burning process to start. 

The keto diet will surely help you reduce weight, but it doesn’t necessarily have to be rapid, and that’s perfectly okay. The key is to keep track of your progress by measuring your arms, thighs, and other body parts, every week. 

Your goal should be to have a healthy amount of weekly weight loss, i.e., around 0.5 to 1 kg, having unrealistic expectations will only make you more stressed and worried about the process. 

Reason 5 – Stress and Lack Of Sleep 

Research shows that being stressed and having a lack of sleep can also increase your weight to some extent and cause you to not losing weight on keto. When you’re stressed, a hormone called Cortisol is produced, and this hormone, when produced in excess amounts, can cause your body to store fat, especially in your belly area.  

Lack of sleep usually impacts your hunger regulation hormone, which can cause an increase in appetite and automatically an increase in your weight. 

To tackle such a problem, it’s better if you engage yourself in meditation and yoga. Moreover, you should be strict about your sleep timings and observe a properly planned out sleep schedule. 

Reason 6 – No Physical Activity 

Physical activity forms a significant part of the whole weight reduction journey. The benefits of physical activity aren’t just confined to weight reduction. However, physical activity also helps in lowering the risk of heart diseases, diabetes, anxiety, depression, and many other medical conditions. 

Starting off an exercise routine can be a little hard. But, once you get used to it and start following the routine correctly, it gets effortless. And, the extra motivation comes in when you start noticing the changes in your body fat and muscles. 

Reason 7 – You’re Intolerant To Something You’re Eating

Around 15 million Americans have food allergies. These food allergies are most commonly associated with milk, peanuts, eggs, fish, etc. 

Although they’re not dangerous or life-threatening, food allergies and intolerance can cause imbalances in your body, which can harm your diet and other internal processes. 

Therefore, it’s best to visit your doctor and do something about the allergies and overcome them so that you don’t face any difficulties in your diet. 

Mostly, keto-friendly foods do not cause any reactions. Here are some of the popular keto foods you can try:

Reason 8 – Constant Snacking

Even if you’re following a proper diet plan, it won’t be of much use if you keep on snacking in between. Having snacks all the time can cause a significant imbalance in your calorie count. And, this untimely snacking can contribute a lot to an increase in your body weight as well. 


Achieving ketosis can be a little difficult for some people compared to others, but that’s completely okay. Following a keto diet strictly is a slow process that requires a lot of patience and perseverance. The results may not come in immediately, but you need to believe that they will. 

Having a positive mindset about your struggle and process is also a very major contribution to the actual weight reduction results that you’re expecting.

It’s true that you might have a tough time following the diet in the beginning. however, you can try some mouth-watering keto recipes to turn your meal times, into fun time. Here’s a keto-friendly recipe book you can buy.