Not Seeing Results (Anymore) on Keto? 12 Possible Reasons and Solutions!

Have you been following a keto lifestyle for a while now but are you not seeing any results anymore? Or have you just started and nothing seems to happen? Whether you are not losing weight (anymore), are not as energetic as before or you feel like your hormones are out of balance; feelings of being stuck are not pleasant! Especially weight loss is the number 1 reason for most people to follow a keto diet, so it can be very frustrating when you are finding yourself in a situation of a weight loss plateau.

What if I tell you that you are definitely not the only one experiencing this? I have even been there myself a couple of times and am currently there as well. So don't you worry, a situation like this is not unusual at all and there is definitely something you can do about it!

In this article, I go through 12 different possible reasons for not seeing keto progress from a Dietitian's perspective. And most importantly: I share the possible solutions with you. This, so you can pick up your keto journey yourself with new confidence and experience the results you deserve. So let's dive right in!

1. Too many (hidden) carbs

You might think you are following a strict keto approach, but are you sure? Are you really eating a maximum of 30-50 grams of carbs each day? Sometimes I myself am even shocked when I type in all I ate during the day and see my macros for the day or when I check food labels in the supermarket. Especially in the beginning, it is just not possible to have these insights yourself already without tracking. Very few people can reach ketosis successfully without tracking their macro intake.

Solution: download the app Macros and purchase this keto calculator to make sure you are eating according your needs. Another important factor to keep in mind are the hidden carbs. One mustard or mayonnaise jar is not the other. Last but not least: ALWAYS read the food label and ingredients to make sure you are buying a clean food product. If you want to know exacly how many carbs you should eat per day to stay in ketosis, it is recommended to invest in a blood glucose / blood ketone meter! Get in touch with us to receive more information about this.

2. Too many calories or too much fat

Although keto is not about counting calories and it should actually give you the freedom to let go of calorie-counting, it is quite easy to be consuming too many calories when increasing your fat intake. Not all calories are equal and fat contains more than double the amount of calories compared to protein and carbs.

Solution: make sure your fat intake is within the recommended levels. What are the recommended levels? Consume around 140 - 170 grams of fat each day. This should be on average 70-85% of your daily caloric-intake. Don't over consume! Understanding the differences between serving size and portion size is in this situation very important.

3. Too much protein

A moderate protein intake is an important factor of a well-formulated ketogenic lifestyle. This allows the circulation of ketones to reach levels of at least 0.5 mMol per liter. The optimal range is between 1.5 - 3 Mmol per liter. Eating too little or too much protein can have a negative effect on your level of ketosis and experiencing the many health benefits of this state. It can be a trial and error process to determine your protein needs and accurate intake. You might need the help of an expert for this!

Eating too little protein can cause feelings of hunger, a decrease in recovery after exercise and lower energy levels. On the other hand, eating too much protein on keto could have a negative impact on weight loss and overall progress.

The biggest reason why eating too much protein can prevent ketosis is due to a metabolic proces called gluconeogenesis. This means that your body converts a surplus of protein into glycogen and then switches to using glucose for energy instead of burning fat!

The main goal of ketosis is to use your body fat for fuel. So make sure you don’t over consume on the amount of protein, otherwise you might start to see your weight loss stall.

Solution: aim to consume a maximum of 20% of protein a day when you workout regularly. If you don't work out on a regular basis, 15% is more than enough. The protein range is on average 1.2 - 1.5 per kg bodyweight per day.

4. Too many keto sweeteners

Happy and relieved that you found keto proof sweeteners and are you using them regularly? This can also be the reason why you are not seeing results anymore on your keto diet. Some people just can't really digest sweeteners that well and experience bloating, water retention and weight gain as a result.

Solution: when you are using sweeteners every day, skip it for a couple of weeks and see how your body responds. Also consider the sugar-free mints or chewing gum you might be consuming!

5. Too little fat or calories

Huh, this sounds contradictive compared to point number 2 right? Well, eating too little calories or too little fat can also be in the way of your keto progress. When your calorie deficit is too large, your metabolism will slow down and your body switches to starving mode. Symptoms of eating too little calories or fat are decreased energy levels, feeling cold and losing lean body mass. Read this article for more in-depth about why eating less calories is not always the answer to weight loss.

Solution: use our keto macro calculator and track your food-intake for a week to conclude if this is the case. And when it is, add some more healthy fats to your diet such as avocados, ghee, extra virgin olive oil, walnuts and MCT oil.

6. Food sensitivity

Do you always feel bloated after eating dairy? Or maybe after eating cabbage? If you experience digestive issues with symptoms such as bloating, stomach aches, diarrhoea or decreased bowel movements, it might be a possibility that you are sensitive to certain food products.

Solution: to determine whether you are sensitive to certain products, it is important to eliminate these from your diet and see how things are going. If you have the feeling there might be different food products you are sensitive to, it is important to eliminate them individually. For example: first start with eliminating dairy and if things don't improve, eliminate the other food product that you think you might be sensitive to. To be 100% you have a food sensitivity, ask help from a Dietitian who is specialized in this topic.

7. Too many meals a day or keto snacking

Have you also been told that eating small meals throughout the day, every 2-3 hours is the key to success? Or are you snacking throughout the day by taking a portion of nuts or all the delicious keto snacks that are on the market now? Wrong approach! Nuts like macadamias, walnuts or pecans are a healthy source of fats but should not be the majour sources of fat in your diet. The reason? They also contain carbohydrates and phytic acid. Phytic acid binds minerals in the digestive tract, making them less available to our bodies. It impairs absorption of iron and zinc, and to a lesser extent calcium. Taking other keto snacks may also lead to constant feelings of hunger and cravings and disturb the possibilities for your body to burn body fat for energy.

Solution: eat a maximum of 3 meals a day and try to not to eat for at least 14-16 hours 3 days a week. Not eating for a longer period (aka Intermittent fasting) can lead to lower blood sugar and insulin levels, increased energy levels, cellulair repair, mental clarity, increased growth hormone, and lower bad cholesterol. Besides these health benefits it is extremely convenient when you don’t have to think about when and what to eat!

8. Too much stress

You probably hear this all the time, but it is true: high levels of stress can be in the way of your success! In several studies, high levels of stress have been linked to higher levels of blood sugar and cortisol. Cortisol is a hormone stimulates fat storage, especially the dangerous type of visceral fat. Another link is the one between stress and hypothyroidism. Hypothyroidism is an underactive thryoid and has a negative impact on your metabolic rate and can cause weight gain. Try to deal with your stressors!

Solution: implement mindfulness and meditation into your daily schedule. Understand where your stressors are coming from and how to tackle them. Need specific tips? Check our mindfulness articles.

9. Lack of sleep

Getting enough sleep seems to be more an exception rather than the rule these days. This is alarming news! A lack of sleep disrupts your hormonal balances and makes it more difficult to balance your blood sugar levels resulting in more craving throughout the day and eating bigger portions.

Solution: aim for anywhere between 7 and 9 hours sleep each night to optimize your keto journey. Keep your Phone out of your bedroom and turn of all electronicals 2 hours before going to bed, try a sleeping meditation and a natural light alarm clock.

10. Exercising too little OR too much

Exercising is great, especially weigh training, to increase your lean body mass and muscle mass. That being said, exercising too much can be counterproductive. Therefore, assess the amount of exercise you implement currently when you start to notice a weight loss plateau or a drop in energy levels or strength.

Balance is key here. Training too much can be as damaging to weight loss as exercising too little. Excessive cardio training might help you burn calories, on the other hand it will stimulate your appetite. Your body will long for these extra foods and snacks. But excessive weight training won’t give your body enough time to rest and actually grow muscles.

Save time and stimulate your weight loss by implementing high-intensity interval training (HIIT). Short explosive bodyweight workouts and strength training increase your fat burn mode more than a long run or session on the crosstrainer!

Solution: implement weight lifting or HIIT. Aim for 3 solid workouts a week and move or walk daily at work during your breaks. Are you a fan of cardio? Then add a 20-minute weight training to your routine before your cardio. By first doing strength training, you increase your fat burn mode even hours after your training.

11. Not eating enough nutrient-dense foods

Are you following a lazy keto or dirty keto approach? Please, quit this approach immediately. No matter what dietary plan you follow, the key to health is to consume nutritious, whole foods. Relying on only dairy, bacon, keto snacks or other packaged foods will mess up with your diet. Maybe not in the short run, but definitely in the long run. These foods are mostly nutrient-poor, meaning they might be high in fats and low in carbs, but they are also low in vitamins, minerals, fibers and antioxidants. Nutrients your body needs!

Solution: to optimize your nutrient intake while reaching your keto health goals, stick to unprocessed, whole foods such as eggs, green vegetables (minimum of 400 grams each day), wild caught fatty fish, avocados, organic meats and the right type of oils. Read the following article to learn more about how to build a nutrient-dense keto meal!

12. Not giving your body enough time or being too obsessed

Last but not least: be patient! :) Are you really giving your body enough time to heal and adapt to a ketogenic lifestyle? Be kind to yourself, move forward and believe in the journey. Don't compare your keto journey to someone else's journey. A long-term transformation takes time and should be addressed with one step at a a time! Be easy on yourself and be already proud that you took this step to work on your health. And are you sure you have set yourself a realistic and attainable goal? If you are not sure, ask a health professional to guide you in this.

It is also important to ask yourself if you are focusing on the right measurements. Stepping on the scale every single day is not a healthy mindful way of approaching your keto journey. Rather focus on things like: how do my clothes fit? How are my energy levels? Your weight is just a number and does not define you!

Still not seeing progress?

Have you tried everything you could think of in terms of improving and changing your approach? There might be something else going on such as specific hormonal imbalances. To find out whether your body can't progress on a keto diet, it is important to make an appointment with your Healthcare Professional.

Keep in mind that the ketogenic diet is not an one-size-fits-all answer to all of our individual health circumstances, needs, and goals. Information and other content provided on Myndfuel, or in any linked materials, are not intended and should not be construed as medical advice or as a substitute for a substitute for your current medical treatment. Always talk to your doctor or healthcare professional before starting to implement a significant diet change. On Myndfuel you can get advice from a Certified Dietitian who creates a personalised program for you, meeting your individual needs and wishes.