{"id":45980,"date":"2022-08-29T00:14:13","date_gmt":"2022-08-29T00:14:13","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45980"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"why-am-i-not-losing-weight-on-keto","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/","title":{"rendered":"Why Am I Not Losing Weight On Keto? 8 Things You Might Be Doing Wrong"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/#1_Youre_Not_In_A_Calorie_Deficit\" >1. You&#8217;re Not In A Calorie Deficit\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/#2_Youre_Being_Sabotaged_By_Hidden_Carbs\" >2. You&#8217;re Being Sabotaged By Hidden Carbs\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/#3_Youre_Not_Getting_Enough_Sleep\" >3. You&#8217;re Not Getting Enough Sleep\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/#4_Youre_Stressed\" >4. You&#8217;re Stressed\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/#5_Youre_Not_Eating_Enough\" >5. You&#8217;re Not Eating Enough\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/#6_Youre_Not_Eating_Enough_Protein\" >6. You&#8217;re Not Eating Enough Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/#7_Youre_Eating_Too_Much_Protein\" >7. You&#8217;re Eating Too Much Protein\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/#8_You_Have_Leptin_Resistance\" >8. You Have Leptin Resistance\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You&#8217;ve done the research and it suggests that keto can be effective for weight loss. So you start the diet but nothing happens. You&#8217;re not losing weight! On the contrary, you might even be gaining weight. What might have gone wrong? <\/span><span style=\"font-weight: 400;\">First of all, you should know that weight loss is not always linear. Just because you don&#8217;t see the number on the scale going down every day doesn&#8217;t mean you&#8217;re not making progress. Sometimes when you first start a keto diet, you might experience the so-called &#8220;keto flu,&#8221; which is a set of symptoms you experience when your body is adjusting to using fat for energy instead of carbs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7082414\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">This can cause some initial weight gain, but it&#8217;s usually temporary and should even out after a few weeks. There are also a few other things that could be causing your lack of weight loss on keto. <\/span><span style=\"font-weight: 400;\">Read on to learn about 8 possible reasons.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_On_Keto\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207604.gif\" alt=\"Level Up Your Keto Diet with BetterMe\" width=\"1920\" height=\"1080\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Youre_Not_In_A_Calorie_Deficit\"><\/span><b>1. You&#8217;re Not In A Calorie Deficit\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/keto-comfort-foods\/\">Keto<\/a>, Paleo, Intermittent Fasting, and any other type of diet you&#8217;ve heard of for weight loss have one thing in common\u2014 they intend for you to be in a calorie deficit. This means you&#8217;re eating fewer calories than you&#8217;re burning, which forces your body to use stored energy (aka fat) for fuel.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not tracking your intake and making sure you&#8217;re in a calorie deficit, weight loss will be very difficult, no matter what diet you&#8217;re following.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A common misconception is that cutting out carbs automatically translates to weight loss. However, keto is also a high-fat diet, which means you could easily be compensating for the missing carbs with more fat (<\/span><a href=\"https:\/\/www.nih.gov\/news-events\/news-releases\/nih-study-finds-cutting-dietary-fat-reduces-body-fat-more-cutting-carbs\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This is why it&#8217;s important to track your food intake and make sure you&#8217;re in a calorie deficit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The number of calories you need to eat in order to lose weight depends on a lot of factors, including your age, activity level, and starting weight. To find out how many calories you should be eating, you can use a calorie calculator (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/bwp\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you know how many calories you should be eating, make sure you&#8217;re actually eating around that amount. Track your food intake using a food journal or an app like MyFitnessPal. This will help you stay accountable and make sure you&#8217;re getting enough (but not too much) food.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Youre_Being_Sabotaged_By_Hidden_Carbs\"><\/span><b>2. You&#8217;re Being Sabotaged By Hidden Carbs\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Keto is thought to work because it minimizes carbs, which are the major source of energy in our diet. It\u2019s theorized that switching to fat as your primary energy source will make you more likely to burn stored body fat as well.. That&#8217;s all good and well, however, if you&#8217;re not careful, hidden carbs can easily throw you out of <a href=\"https:\/\/betterme.world\/articles\/keto-granola\/\">ketosis<\/a> as well as stack on extra calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hidden carbs are sneaky little things that can be disguised as healthy or low-carb options. For example, a salad might seem like a great option, but if it&#8217;s covered in sugary dressing or fried toppings, the carb count can quickly add up. The same goes for &#8220;low-carb&#8221; protein bars or shakes, which are often loaded with sugar alcohols that might kick you out of <a href=\"https:\/\/betterme.world\/articles\/keto-french-toast\/\">ketosis<\/a>\u00a0in high enough amounts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to avoid hidden carbs is to be mindful of what you&#8217;re eating and to check the nutrition facts when in doubt. In case you find yourself in this situation, err on the side of caution and assume that a food contains more carbs than it actually does.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also avoid hidden carbs by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reading food labels carefully (looking out for sugar alcohols like maltitol, sorbitol, and erythritol).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoiding ultra processed foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Making your own condiments and dressings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoiding &#8220;low-carb&#8221; protein bars and shakes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sticking to whole,\u00a0 minimally processed foods that you put together into meals and snacks yourself<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/keto-soups\/\"><i>Keto Soups: How to Make Creamy, Satisfying Low-Carb Soup<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_On_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-44378 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207568-1024x576.png\" alt=\"why am i not losing weight on keto?\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207568.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207568-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207568.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207568-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207568.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Youre_Not_Getting_Enough_Sleep\"><\/span><b>3. You&#8217;re Not Getting Enough Sleep\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting enough sleep is important for <a href=\"https:\/\/betterme.world\/articles\/keto-lunch-recipes-in-under-30-minutes\/\">overall health<\/a>, but it&#8217;s also critical for weight loss (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/physical-health\/weight-loss-and-sleep\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). When you don&#8217;t get enough sleep, your body produces more of the stress hormone cortisol. This often increases your appetite and can lead to cravings for unhealthy foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What&#8217;s more, sleep deprivation might cause your body to hold on to fat stores. In one study, participants who slept 4 hours per night for 5 nights had a higher level of the stress hormone cortisol and a lower level of the satiety hormone leptin. This is in comparison to those who got 8 hours of sleep per night.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for 7 to 9 hours of sleep per night to promote weight loss and <a href=\"https:\/\/betterme.world\/articles\/low-carb-keto-tacos\/\">optimal health<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may get more shut-eye by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Establishing a regular sleep schedule<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoiding caffeine and alcohol before bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoiding working or using electronic devices in bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Creating a relaxing bedtime routine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Making sure your bedroom is dark, quiet, and cool<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"4_Youre_Stressed\"><\/span><b>4. You&#8217;re Stressed\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The fast pace of modern life can be stressful. While a little bit of stress is <a href=\"https:\/\/betterme.world\/articles\/clean-keto\/\">normal<\/a>, chronic stress can have negative effects on your health, including weight gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5958156\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you&#8217;re stressed, your body produces more of the stress hormone cortisol. This often increases your appetite and can lead to cravings for unhealthy foods. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, stress-eating is a thing and many people aren&#8217;t aware that they&#8217;re doing it. If you find yourself mindlessly snacking or overeating, it might be a sign that you&#8217;re using food to cope with stress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To promote weight loss, it&#8217;s important to find ways to <a href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-on-keto\/\">manage stress<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips you may follow:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get regular exercise:<\/b><span style=\"font-weight: 400;\"> Exercise triggers the release of endorphins, which can help improve mood.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practice yoga or meditation: <\/b><span style=\"font-weight: 400;\">These activities can help promote relaxation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Connect with friends and family: <\/b><span style=\"font-weight: 400;\">Social support can help reduce stress levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid smoking and excessive alcohol consumption: <\/b><span style=\"font-weight: 400;\">These habits can worsen the effects of stress.<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_On_Keto\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_On_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-43542 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207517-1024x576.png\" alt=\"why am i not losing weight on keto?\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207517.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207517-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207517.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207517.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Youre_Not_Eating_Enough\"><\/span><b>5. You&#8217;re Not Eating Enough\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although a calorie deficit is necessary for weight loss, eating too few calories can hinder your progress. When you don&#8217;t eat enough, your body goes into survival mode and starts to hold on to fat stores.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What&#8217;s more, the severe calorie restriction can lead to muscle loss, which can make it more difficult to lose weight in the long-run\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To promote weight loss, make sure you&#8217;re eating enough calories to support your activity level. The more active you are, the more calories you&#8217;ll need. Use an online calculator to determine how many calories you should be eating each day, then make sure your diet provides approximately that much (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/bwp\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips you can follow to make sure you are eating enough:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat nutrient-dense foods: <\/b><span style=\"font-weight: 400;\">Focus on foods that are high in nutrients and low in calories.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid restrictive diets:<\/b><span style=\"font-weight: 400;\"> These can make you more likely to overeat or binge eat, and can lead to nutrient deficiencies.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Make sure you&#8217;re getting enough protein: <\/b><span style=\"font-weight: 400;\">Protein helps preserve muscle mass.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t skip meals:<\/b><span style=\"font-weight: 400;\"> This can lead to overeating later in the day.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"6_Youre_Not_Eating_Enough_Protein\"><\/span><b>6. You&#8217;re Not Eating Enough Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A common misconception is that keto is all about carbs and fat. However, in reality, protein is just as important (if not more so) in this diet (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/ketogenic-diet\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Protein serves multiple purposes in keto. Not only does it help preserve muscle mass, but it also helps keep you feeling full after meals. This is important because hunger is one of the main reasons people give up on their diets. Cravings are also often caused by a lack of protein.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make sure you&#8217;re getting enough protein, include animal-based sources (such as meat, poultry, fish, and eggs) at every meal. You can also get some protein from plant-based sources, such as tofu, legumes, and nuts.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/keto-beef-stew\/\"><i>Keto Beef Stew \u2013 The Perfect Comfort Food For A Cold Winter Night<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_On_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-44642 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207632-1024x576.png\" alt=\"why am i not losing weight on keto?\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207632.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207632-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207632.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207632-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207632.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_Youre_Eating_Too_Much_Protein\"><\/span><b>7. You&#8217;re Eating Too Much Protein\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you first start keto, you might be tempted to eat a lot of protein. After all, it&#8217;s an important nutrient for weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, eating too much protein can kick you out of ketosis. A process called gluconeogenesis occurs when your body converts protein to glucose for energy. This can lead to an increase in blood sugar levels, which can stop ketosis from happening (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18175736\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make sure you&#8217;re not eating too much protein, focus on getting around 20 to 30% of your calories from this nutrient. So if you&#8217;re eating 2,000 calories a day, that would be around 100 to 150 grams of protein.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"8_You_Have_Leptin_Resistance\"><\/span><b>8. You Have Leptin Resistance\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Leptin is a hormone that plays an important role in regulating hunger and metabolism. People who are leptin resistant have a hard time feeling full after meals and tend to be more overweight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6354688\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Multiple factors may contribute to leptin resistance including a high-fat diet, inflammation, and sleep deprivation. If you think you might be leptin resistant, talk to your doctor about ways to improve your condition.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_On_Keto\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not losing weight on keto, there&#8217;s a\u00a0 chance that one (or more) of the above factors is to blame. By making some simple changes to your diet and lifestyle, you might start seeing results. <\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_On_Keto\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207605.gif\" alt=\"Delish Keto Recipes to Try Today\" width=\"1920\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You&#8217;ve done the research and it suggests that keto can be effective for weight loss. So you start the diet but nothing happens. You&#8217;re not losing weight! On the contrary, you might even be gaining weight. What might have gone wrong? First of all, you should know that weight loss is not always linear. Just [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":45981,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[71,75],"tags":[],"coauthors":[123,87],"class_list":["post-45980","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Why Am I Not Losing Weight On Keto? 8 Things You Might Be Doing Wrong - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 WHY AM I NOT LOSING WEIGHT ON KETO? \u27a4 This article outlines 8 common things that you could be doing wrong and is getting in the way of your weight loss journey.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Why Am I Not Losing Weight On Keto? 8 Things You Might Be Doing Wrong\" \/>\n<meta property=\"og:description\" content=\"\u2605 WHY AM I NOT LOSING WEIGHT ON KETO? \u27a4 This article outlines 8 common things that you could be doing wrong and is getting in the way of your weight loss journey.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_1296570781.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4\"},\"headline\":\"Why Am I Not Losing Weight On Keto? 8 Things You Might Be Doing Wrong\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/\"},\"wordCount\":1607,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_1296570781.jpg\",\"articleSection\":[\"Keto\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You've done the research and it suggests that keto can be effective for weight loss. So you start the diet but nothing happens. You're not losing weight! On the contrary, you might even be gaining weight. What might have gone wrong? <\/span><span style=\\\"font-weight: 400;\\\">First of all, you should know that weight loss is not always linear. Just because you don't see the number on the scale going down every day doesn't mean you're not making progress. Sometimes when you first start a keto diet, you might experience the so-called \\\"keto flu,\\\" which is a set of symptoms you experience when your body is adjusting to using fat for energy instead of carbs (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7082414\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span><span style=\\\"font-weight: 400;\\\">This can cause some initial weight gain, but it's usually temporary and should even out after a few weeks. There are also a few other things that could be causing your lack of weight loss on keto. <\/span><span style=\\\"font-weight: 400;\\\">Read on to learn about 8 possible reasons.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_On_Keto\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207604.gif\\\" alt=\\\"Level Up Your Keto Diet with BetterMe\\\" width=\\\"1920\\\" height=\\\"1080\\\" \/><\/a>\\r\\n<h2><b>1. You're Not In A Calorie Deficit\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/keto-comfort-foods\/\\\">Keto<\/a>, Paleo, Intermittent Fasting, and any other type of diet you've heard of for weight loss have one thing in common\u2014 they intend for you to be in a calorie deficit. 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So you start the diet but nothing happens. You're not losing weight! On the contrary, you might even be gaining weight. What might have gone wrong? <\/span><span style=\"font-weight: 400;\">First of all, you should know that weight loss is not always linear. Just because you don't see the number on the scale going down every day doesn't mean you're not making progress. Sometimes when you first start a keto diet, you might experience the so-called \"keto flu,\" which is a set of symptoms you experience when your body is adjusting to using fat for energy instead of carbs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7082414\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">This can cause some initial weight gain, but it's usually temporary and should even out after a few weeks. There are also a few other things that could be causing your lack of weight loss on keto. <\/span><span style=\"font-weight: 400;\">Read on to learn about 8 possible reasons.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_On_Keto\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207604.gif\" alt=\"Level Up Your Keto Diet with BetterMe\" width=\"1920\" height=\"1080\" \/><\/a>\r\n<h2><b>1. You're Not In A Calorie Deficit\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/keto-comfort-foods\/\">Keto<\/a>, Paleo, Intermittent Fasting, and any other type of diet you've heard of for weight loss have one thing in common\u2014 they intend for you to be in a calorie deficit. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. 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