Female Not Losing Weight on Keto? Evaluating the Science Behind This

You’ve cut the carbs, said goodbye to sugar, loaded up on healthy fats, but still haven’t lost weight. Finding yourself in this situation can be quite frustrating, and you may be on the verge of giving up keto altogether. If you’re a woman who’s having a hard time finding fruitful results with keto, you should give this guide a read before you give up.

For starters, you need to know that there’s much more going on under the surface. It’s not your fault. Following a few strategic lifestyle tweaks could bring the results you were hoping for. 

Even though there aren’t many differences between males and females when it comes to the most important factor for losing weight, achieving a calorie deficit may be influenced by factors that are affected by sex. This article specifically addresses the ladies out there. It covers the science behind females not losing weight on keto and provides some handy tips that could help every reader who is planning to start the diet anytime soon.

What Is a Common Issue for a Female Not Losing Weight on Keto?

The keto diet limits carb intake. Typically, the body converts carbohydrates into glucose, a type of sugar it relies on for most of its fuel. When carbohydrate intake is low, the body shifts into a metabolic state that is known as ketosis.

In ketosis, the body adapts by turning to fat for energy, burning it in place of glucose. This switch to fat as the main energy source is one reason that the ketogenic diet is widely used for weight loss, as it is thought that burning primarily fat for energy may make it easier to tap into and burn stored fat (1).

However, we should accept that losing weight isn’t a linear process. Weight loss plateaus are quite common in any dietary regime, and keto is no exception. A keto weight loss plateau can happen because your body burns fewer calories as you lose weight. Your metabolism naturally slows down. It may also be a sign that you need to look more closely at what you’re eating and adjust your total calories or your balance of carbs, protein, and fat (2).

You may need to cut back even more on carbs and protein as your body can turn them into sugar, which may stop you from entering ketosis. Also, eating too many high-fat foods (even healthy fats) can provide more calories than your body needs, which can stall weight loss.

Other factors such as not exercising enough, feeling stressed, not sleeping well, or underlying health issues can also make it more difficult to keep losing weight (3).

Will Cutting Carbs Reduce Belly Fat?

We’ve found plenty of studies to back the claim that cutting carbs can reduce your belly fat by reducing the number of calories you consume and promoting weight loss in general. However, if weight loss isn’t your goal and you’re not trying to limit carbs, you can stick to the general nutrition advice in the Dietary Guidelines for Americans. This suggests that carbs should make up about 45% to 65% of your daily calories, regardless of your age or sex.

For someone who eats around 2,000 calories a day, the FDA uses 275 grams of carbs as its benchmark for nutrition labeling, which is 55% of calories, right in the middle of the recommended range (4). As we’re discussing females who are on keto but not losing weight, they would be consuming much less than the recommended amount of carbs daily. Research has suggested that low-carb diets can help people feel less hungry, eat fewer calories, and lose weight effectively if they stick with the plan. However, low-carb diets don’t work for everyone, and there are plenty of other ways to reduce calorie intake and lose weight without drastically cutting carbs.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

A study published in Nutrients (2020) found that people following a low-carb diet lost more weight over a year than those who followed a low-fat diet (5).

Another small study found that obese people on a low-carb diet for 8 weeks lost approximately 22.8% of their belly fat, while those on a low-fat diet only lost around 1% (6). This type of fat, called visceral fat, is the most harmful and is linked to several serious health problems.

It should be noted that the results of these studies were specific to the variables in each. You may lose more or less belly fat depending on your body type and individual factors that could influence your metabolism.

Read more: Best Keto Bread Ideas To Replace Traditional Loaves

What Are the Main Reasons I’m Not Losing Weight on Keto?

There are many potential reasons why a person may not be losing weight on keto. A few of them are as follows:

• You May Be Eating Too Much Protein

Many low-carb diets include moderate protein, but a high-protein, low-carb plan isn’t the same as keto. Extra protein can be turned into glucose by the body, which prevents ketosis. 

• You May Fail to Achieve Ketosis

Not reaching the ideal ketosis level for weight loss often happens if your carb intake isn’t low enough.

Most keto diet recommendations suggest that carbs should make up just 5-10% of your daily calories on a keto diet, about 20 to 50 grams per day on a 2,000-calorie plan (1). Even if you think you’ve cut carbs, hidden sources may still be enough to keep your body using glucose for energy instead of burning fat.

• You’re Not Counting Calories

You need to burn more calories than you take in. Even if you’re in ketosis, eating too many calories can lead to weight gain. That’s why it’s important to watch how much you’re eating (1). Following a well-balanced meal plan can support steady progress toward your goal weight.

• You’re Constantly Snacking

Snacking can help curb hunger and prevent overeating, but overdoing high-calorie keto snacks may stall your weight loss (8). Some tips to help with healthy snacking include:

• Limit high-calorie keto snacks such as nuts, nut butter, cheese, fat bombs, and jerky – they’re keto-friendly but easy to overeat.
• If you snack often, choose lower-calorie options to stay on track. You can eat celery sticks or cherry tomatoes with guacamole or a hard-boiled egg with sliced vegetables.
• Non-starchy vegetables are great for fullness and fiber and help with digestion – particularly useful when starting keto.

Frequent snacking can raise your overall calorie intake and if you eat more than you burn, this can lead to weight gain. Uncover the surprising benefits of not snacking in our past article.

• You May Be Stressed Out

A review from 2012 suggested that chronic stress and a lack of sleep could negatively affect your fitness levels (9). Stress triggers the release of cortisol, a hormone that can promote fat storage, particularly around the belly. Chronic stress often disrupts sleep, which may increase appetite by affecting hunger hormones such as leptin and ghrelin.

Managing stress through meditation, yoga, and reducing screen time can help support better sleep and weight control.

Apart from these five reasons, many more factors could hinder weight loss on keto. Factors such as underlying medical conditions, lack of physical activities, and unrealistic weight loss expectations could contribute to slow or no weight loss despite strictly following keto.

What if I’m Not Losing Weight on Keto?

By now, it’s quite evident that you may fail to lose weight on keto due to some modifiable factors or underlying medical conditions. Despite closely implementing the plan, slow or no weight loss may happen due to hidden carbs, overeating high-calorie foods, too much protein, or not actually being in ketosis. Other factors such as stress, poor sleep, lack of exercise, or underlying medical issues can also slow progress. Reviewing your intake, adjusting your routine, and addressing lifestyle habits can help you get your results back on track.

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How to Break a Weight Loss Plateau on Keto

Hitting a weight loss plateau is a normal part of the journey and doesn’t mean you’ve failed or that something’s wrong with your body. It usually just means it’s time to make a few changes to your current keto routine.

This doesn’t have to mean completely changing your diet, such as by going from keto to high-carb or switching extremes. Instead, small tweaks, such as adjusting your portions, macros, or meal timing, can help restart your progress. Some examples of those changes include:

• Tracking your macros: Ensure you stay within your carb, protein, and fat targets.
• Cutting hidden carbs: Recheck food labels and ingredients for sneaky carbs.
• Watching your calories: High-fat foods are calorie-dense – portion control still matters.
• Trying intermittent fasting: Limiting your eating window may boost fat burning.
• Switching up your workouts: Add strength training or increase physical activity.
• Reducing stress and sleep well: Both can affect hormones that influence weight.
• Staying hydrated: Drinking enough water supports metabolism and reduces cravings.

Stay consistent and don’t underestimate the power of small changes. They can spark big results. Trust your body, be patient, and remember that weight loss isn’t always a straight line. By tweaking your routine, you can push past the plateau and keep moving closer to your goals.

If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!

What’s the Longest You Should Stay in Ketosis?

Entering ketosis may take around 2 to 4 days, but it varies for every person. If you’re consuming 20-50 grams of carbs daily, some may hit ketosis in a few days, while others may need a week or more. Factors such as your previous diet play a role (10). Those who are coming from a high-carb diet might take longer, as their bodies need time to burn through stored glycogen before entering ketosis.

Here’s a quick breakdown:

• 2-4 days: If you’re cutting carbs to 20-50 grams daily.
• 1 week or more: If you’re switching from a high-carb diet.

Although keto can help with short-term weight loss, people with a lot of weight to lose may stay in ketosis for 6 to 12 months, as long as their healthcare provider feels it is safe for them to do so. After that, it’s a good idea to reintroduce carbs and switch to a more balanced diet, although some people may stick with a modified low-carb plan.

Read more: Keto Meal Prep For The Week: 7 Days’ Worth Of Low Carb Meals To Try

Can Eating Too Few Carbs Stall Weight Loss?

Eating too few carbs can actually slow down your weight loss over time. Low-carb diets may cause quick initial weight loss, often from water, but they can trigger changes in your metabolism that make long-term results harder to achieve (11).

Here’s what actually happens (12):

• Metabolic slowdown: Cutting carbs too much can make your body burn less energy and slow down your metabolism to save energy.
• Muscle loss: Without enough carbs, your body may break down muscle for energy, further slowing your metabolism.
• Hormonal changes: A low carb intake can mess with the hormones that control hunger, leading to cravings.
• Water weight: Early weight loss is often just water released as the body burns through stored carbs, which can fluctuate and make it seem as if you’ve hit a plateau.

If you’re not losing weight on a low-carb diet, it could be a sign that you’re cutting carbs too much. Low-carb diets can kickstart quick weight loss, but finding the right balance is the key to long-term wellness.

Can You Do Keto if You Don’t Want to Lose Weight?

Yes, you can do keto even if weight loss isn’t your goal. The ketogenic diet is primarily known for its potential to promote weight loss, but it also offers several other perceived benefits for some people, such as improved mental clarity and stable energy levels. Drastically lowering carb intake also of course lowers blood sugar and insulin levels, which may be beneficial for some people, as long as they consult their healthcare providers to ensure it’s appropriate for them and that it’s done safely.

Frequently Asked Questions

• What’s the worst carb for belly fat?

Refined carbs and added sugars such as white bread, pastries, sweets, and sugary drinks are the worst for belly fat. They may spike blood sugar and insulin, and are easy to overeat, promoting fat storage, particularly around the abdomen.

• Is pasta better than rice for weight loss?

Whole-grain pasta may be slightly better than white rice for weight loss due to its higher fiber content, which helps with satiety. However, brown and wild rice are also good whole-grain choices.

• Can I eat bread and still lose weight?

Yes, as long as it fits your daily calorie and nutrient goals. You can opt for whole grain or sprouted bread, which offers more fiber and nutrients than white bread (14).

• What is the best carb for weight loss?

Whole grains and legumes are top choices – they’re rich in protein, high in fiber, and help control hunger.

The Bottom Line

So, if you’re a woman who’s not losing weight on keto, don’t worry, you’re not alone. It’s also not the end of your keto journey!

Weight loss can be tricky. Sometimes it just takes a little tweaking to get things moving again. This can be adjusting your macros, managing stress, or giving your body more time to adapt, but small changes can make a big difference. Remember, keto isn’t a one-size-fits-all solution. The most important thing is to find what works for you.

Stay patient, stay consistent, and don’t forget to listen to your body – it knows what’s best!