Shocking Reasons You're Not Losing Weight on Keto

blog you tube Apr 02, 2024
Graphic with a photo of Lesya pointing a scale and the title

Are you on a keto journey but not seeing the weight loss results you expected? 

Today, we're diving into some shocking reasons why your keto diet might not be working as you hoped. 

Understanding these could be the key to unlocking your keto success.

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As someone who helped hundreds of women navigate the keto diet, I’ve seen many embark on this journey with high hopes. 

But sometimes, the results don’t match the expectations. 

Let's uncover why and turn your keto journey around.

1. You’re Eating Too Many Keto Junk Foods

Let's dive into our first topic, a common pitfall in the keto diet: the reliance on keto junk foods. 

Sure, they're marketed as low-carb, but there's more beneath the surface. 

Picture this: you're navigating a jungle – the jungle of keto options. 

Keto junk foods are like the mirages in this jungle. 

They look promising but can lead you astray from your weight loss goals.

Many of these products, though technically keto-friendly, are often packed with calories and lack essential nutrients.

It's like filling your car with low-quality fuel; it might still run, but not as efficiently. 

A study in the 'Journal of the American College of Nutrition' highlighted this very issue. 

It found that processed foods, even when low in carbs, can negatively impact metabolism and weight loss due to their low nutritional value and high-calorie content.

So, what's the solution? 

Think of your diet as a garden. 

You want it to be diverse, vibrant, and full of life. 

Whole, nutrient-dense foods are the fertile soil and sunshine in this garden. 

These foods provide your body with the necessary vitamins, minerals, and other nutrients that are essential for optimal health and effective weight loss.

Instead of reaching for that keto-labeled snack bar, which might be more marketing than substance, grab a handful of nuts, rich in healthy fats and protein, or an avocado, full of fiber and potassium.

It's also about understanding the essence of keto. Keto isn't just about cutting carbs; it's about prioritizing the quality of your food. 

Like a sculptor chiseling a masterpiece, every food choice should be deliberate, contributing to the overall beauty of your health. 

Whole foods not only nourish your body but also help regulate your appetite, reduce cravings, and provide sustained energy – essential factors in successful weight loss.

Remember, the foundation of effective keto is real food. Foods that grow in the ground, roam the land, or swim in the sea. 

The closer your food is to its natural state, the more beneficial it is for your body. 

By focusing on quality over convenience, you're setting yourself up for long-term success on your keto journey.

2. Following Generic Keto Macros

Now, let's tackle our second key reason why you might not be losing weight on keto – following generic keto macros. 

It's like using someone else's prescription glasses; they might help a bit, but they won’t give you clear vision. 

Your body, goals, and lifestyle are unique, and so should be your macro distribution.

Generic macros often don’t consider individual differences in metabolism, body composition, health conditions, and lifestyle factors. 

It's like a chef using a generic recipe for every dish. 

Sure, they can cook something edible, but will it be a gourmet meal tailored to specific tastes? 

Probably not. 

A study in the 'International Journal of Obesity' shows that personalized diets based on individual metabolic rates are more effective for weight loss compared to standard diets.

So, how do you tailor your keto macros? 

Start by assessing your own body’s needs. 

If you're more active, you might need a bit more protein to support muscle recovery.

If you have a sedentary job, your fat ratio might need tweaking to match your energy expenditure. 

It’s like being a DJ at a party, adjusting the music to keep the energy right.

Monitor how your body responds. 

Are you losing weight? 

Do you feel energized or lethargic? 

Are you satisfied after meals or constantly hungry? 

These cues are your body’s feedback, guiding you to adjust your macros for better results.

Don't forget to reassess periodically.

Just like a sailor adjusts sails to the changing wind, you need to adjust your macros as your body, lifestyle, and goals evolve. 

This might mean more carbs on days you work out or more fats on rest days. 

The key is flexibility and responsiveness to your body's signals.

3. Being in Limbo (Sugar Burner vs. Fat Burner)

The third hidden hurdle in your keto journey is what I like to call 'being in metabolic limbo.' 

This is when you're caught between being a sugar burner and a fat burner, like a car trying to switch gears but stuck in neutral. 

It's a critical transition phase in keto, but many find themselves trapped here, not quite achieving the efficient fat-burning mode they desire.

In a typical diet, your body is accustomed to using carbs, or sugar, for energy. 

Keto changes the game by drastically reducing carb intake, encouraging your body to switch to burning fat for fuel. 

However, this transition isn't always smooth. 

It’s like training for a marathon after years of sprinting; your body needs time to adapt to the new endurance mode.

A study in 'Obesity Reviews' notes the adaptation period during which the body shifts from glucose to fat as its primary energy source can vary significantly among individuals. 

During this limbo, you might experience symptoms like fatigue, cravings, or even a weight loss plateau.

So, how can you effectively transition and become a more efficient fat burner? 

First, ensure you’re truly in ketosis. 

Use tools like keto strips or blood ketone meters to monitor your ketone levels. 

It’s like using a compass to ensure you’re heading in the right direction.

Next, be consistent with your low-carb intake. 

Avoid carb 'cheat days' in the early stages of keto, as they can reset the clock on your transition. 

It's akin to taking two steps forward and one step back. 

Consistency is key in teaching your body to preferentially burn fat.

Also, focus on quality fats. Include sources like avocados, nuts, and olive oil. 

These aren't just fuel; they're the building blocks for new cells and hormones. 

Think of them as high-quality logs burning in your metabolic fireplace, providing a steady, lasting energy source.

Lastly, don't underestimate the power of patience and persistence. 

Just like mastering any new skill, becoming an efficient fat burner takes time. 

Support your body through this transition with adequate hydration, electrolytes, and rest. 

Remember, it's a marathon, not a sprint. 

Gradually, your body will adapt to this new way of fueling, paving the way for successful, sustainable weight loss.

4. Unaddressed Hormonal Issues

Moving on to the fourth factor that might be hindering your weight loss on keto: unaddressed hormonal issues. 

Hormones are like the conductors of our body's orchestra; when they're out of sync, the entire system can be thrown off. 

Hormonal imbalances can be silent saboteurs in your weight loss journey, often overlooked yet crucially impactful.

One common issue is thyroid dysfunction, particularly hypothyroidism, where your thyroid doesn't produce enough hormones. 

This can slow down your metabolism, like a car running out of gas, making weight loss more challenging.

Then there's insulin resistance, a condition often preceding type 2 diabetes, where your body doesn't respond well to insulin. 

This can lead to increased fat storage, especially around the abdomen.

Women also face unique challenges with hormones like estrogen and progesterone. 

Imbalances here can not only affect your menstrual cycle but also your weight. 

It's like a finely tuned balance scale; when one side is off, it affects the whole system. 

A study in the 'Journal of Obesity' pointed out the complex role these hormones play in weight management, indicating that addressing these imbalances is key to effective weight loss.

So, how do we tackle these hormonal hurdles within a keto framework? 

First, it's crucial to get a comprehensive hormonal panel done.

Knowledge is power, and understanding your hormonal landscape is like having a map in hand. 

Once you know what you're dealing with, you can take targeted steps.

For thyroid issues, focus on nutrient-dense foods that support thyroid health, like seafood rich in iodine and selenium.

If insulin resistance is a concern, a well-formulated keto diet can be particularly beneficial. 

By reducing carb intake, you can help stabilize blood sugar levels and improve insulin sensitivity."

Regarding estrogen and progesterone, it's important to factor in the cyclic nature of these hormones. 

Women might find they need to adjust their keto approach throughout their menstrual cycle, being more lenient during the luteal phase when cravings can spike. 

This is a great time to carb cycle. 

Download my carb cycling cheat sheet in the description to learn how to do this.

Lastly, don’t overlook the power of lifestyle changes. 

Stress management, adequate sleep, and regular exercise can all positively influence your hormonal health.

It’s like nurturing a garden; it needs more than just sunlight. 

Water, soil health, and care are equally important.

5. Eating Too Little Calories & Protein

Our fifth point brings us to a critical misconception in the keto world: the idea that less is more when it comes to calories and protein. 

This myth is like running a marathon on an empty tank – not only is it unsustainable, but it can also be detrimental to your health and weight loss goals.

Many embark on a keto journey with the mindset that drastically cutting calories and protein will accelerate weight loss. 

However, this approach is like trying to keep a fire burning without adding enough wood. 

Your metabolism needs fuel to function efficiently, and depriving your body of necessary calories and protein can slow it down. 

It’s a metabolic paradox where eating too little can actually hinder weight loss.

Adequate calorie intake is crucial for maintaining a healthy metabolism.

It’s the energy your body needs to perform daily functions, from brain activity to muscle repair. 

And protein is particularly important on keto. 

It's like the building blocks of a house – necessary for constructing and maintaining lean muscle mass, which in turn keeps your metabolism robust.

A study in the 'American Journal of Clinical Nutrition' supports this, showing that higher protein intake helps preserve muscle mass during weight loss, which is vital for keeping your metabolic rate high. 

Remember, losing weight isn't just about shedding pounds; it's about losing fat while preserving muscle."

So, how do you ensure you're getting enough calories and protein? 

Start by calculating your basal metabolic rate – the number of calories your body needs at rest. 

Ensure your keto plan provides enough calories to meet these basic needs, plus a bit more if you're active. 

As for protein, aim for a moderate intake that supports muscle maintenance without overdoing it. 

This balance is like walking a tightrope – it requires careful attention but is crucial for long-term success."

Don't fall into the trap of under-eating on keto. 

Fuel your body adequately with both calories and protein. 

By doing so, you'll support a healthy metabolism, encourage sustained weight loss, and ensure you’re nourishing your body effectively on your keto journey.

I’m curious, which of these reasons surprised you the most? 

Drop your thoughts in the comments below, and let's discuss how we can overcome these keto hurdles together!

If you're looking for a more personalized approach to keto that considers your unique needs, book your complimentary dream body blueprint session today. I’ll leave the link in the description.

Now maybe you’re not only not losing weight on keto but now you’ve started to gain weight on keto. If that’s you, you need to watch my next video.

I’ll see you there!