The keto diet is a type of diet that significantly restricts carbohydrate intake. Ordinarily, the body breaks down carbohydrates into the sugar glucose, which it uses for energy. When there are not enough carbs in the body, it goes into a stage called ketosis.
During ketosis, the body becomes very efficient at burning fat and using it instead of glucose for energy. This fat burning makes the ketogenic diet a popular choice for people looking to lose weight.
However, some people may find that they are not losing weight on the keto diet. In most cases, this will be because they have not gone into ketosis.
There are other reasons why a person may not lose weight while following the keto diet. In this article, we outline the different possibilities. We also provide some general tips that can help a person achieve their weight loss goals.
Usually, when a person does not lose weight on the keto diet, it is because they have not achieved ketosis.
The most common reason for not getting into ketosis is not cutting back enough on carbs. According to a 2019 article on the ketogenic diet, carbohydrates should represent only 5–10% of a person’s calorie intake.
Specifically, most keto diets require a person to cut down to between 20 and 50 grams of carbs each day.
Sometimes, a person may feel as though they have drastically reduced their carb intake. However, they may still be eating enough carbs for the body to produce energy from glucose, and this will prevent the body from burning fat.
A person who is not losing weight on the keto diet may benefit from purchasing a home testing kit. These kits contain test strips that check for the presence of ketones in the urine. A positive result indicates that the body is in ketosis.
Another option is to use a small machine called a ketone breath analyzer that detects ketones in the breath.
Home testing can be a helpful way for people to ensure that they are actually entering ketosis. People can use this information to make dietary changes that will help them achieve their weight loss goals.