{"id":60220,"date":"2024-04-24T18:26:06","date_gmt":"2024-04-24T18:26:06","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60220"},"modified":"2024-04-26T11:12:39","modified_gmt":"2024-04-26T11:12:39","slug":"not-losing-weight-on-keto","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/","title":{"rendered":"Not Losing Weight on Keto: 9 Reasons Why It Happens and What to Do About It"},"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\/not-losing-weight-on-keto\/#Can_You_Be_In_Keto_and_Not_Lose_Weight\" >Can You Be In Keto and Not Lose Weight?<\/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\/not-losing-weight-on-keto\/#Why_Am_I_Not_Losing_Any_More_Weight_on_Keto\" >Why Am I Not Losing Any More Weight on Keto?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#1_Youre_Not_Actually_In_Ketosis\" >1. You&#8217;re Not Actually In Ketosis<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#How_to_Tell_Youre_in_Ketosis\" >How to Tell You&#8217;re in Ketosis<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#What_to_Do_About_It\" >What to Do About It<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#2_Youre_Consuming_Too_Many_Calories\" >2. You&#8217;re Consuming Too Many Calories<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#How_To_Tell_Youre_in_a_Calorie_Deficit\" >How To Tell You&#8217;re in a Calorie Deficit<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#What_to_Do_About_It-2\" >What to Do About It<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#3_Youre_Not_Eating_Enough\" >3. You&#8217;re Not Eating Enough<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#How_To_Tell_Youre_Not_Eating_Enough\" >How To Tell You&#8217;re Not Eating Enough<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#What_To_Do_About_It\" >What To Do About It<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#4_Youre_Eating_Nutrient-Poor_Foods\" >4. You&#8217;re Eating Nutrient-Poor Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#How_To_Tell_Youre_Not_Getting_Enough_Nutrients\" >How To Tell You&#8217;re Not Getting Enough Nutrients<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#What_to_Do_About_It-3\" >What to Do About It<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#5_Youre_IntolerantAllergic_To_Something_In_Your_Diet\" >5. You&#8217;re Intolerant\/Allergic To Something In Your Diet<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#How_To_Tell_If_Youre_IntolerantAllergic\" >How To Tell If You&#8217;re Intolerant\/Allergic<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#What_to_Do_About_It-4\" >What to Do About It<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#6_You_Have_an_Undiagnosed_Medical_Condition\" >6. You Have an Undiagnosed Medical Condition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#What_to_Do_About_It-5\" >What to Do About It<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#7_Youre_Stressed\" >7. You&#8217;re Stressed<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#How_To_Tell_If_Stress_Is_Sabotaging_Your_Weight_Loss_Efforts\" >How To Tell If Stress Is Sabotaging Your Weight Loss Efforts<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#What_to_Do_About_It-6\" >What to Do About It<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#8_Youre_Not_Physically_Active\" >8. You&#8217;re Not Physically Active<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#What_to_Do_About_It-7\" >What to Do About It<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#9_You_Have_Unrealistic_Expectations_of_Weight_Loss_On_Keto\" >9. You Have Unrealistic Expectations of Weight Loss On Keto<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#How_to_Set_Realistic_Expectations\" >How to Set Realistic Expectations<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#How_Can_I_Speed_Up_Ketosis_Weight_Loss\" >How Can I Speed Up Ketosis Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#Why_Am_I_Gaining_Weight_on_Keto_and_Intermittent_Fasting\" >Why Am I Gaining Weight on Keto and Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#Can_You_Eat_Too_Little_on_Keto\" >Can You Eat Too Little on Keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#Will_I_Get_Fat_If_I_Stop_Keto\" >Will I Get Fat If I Stop Keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#Is_Too_Much_Protein_Bad_on_Keto\" >Is Too Much Protein Bad on Keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#What_Happens_If_You_Eat_Too_Little_Calories_on_Keto\" >What Happens If You Eat Too Little Calories on Keto?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Weight loss is often one of the primary goals for those who adopt a keto diet. Research has proven that a ketogenic approach can indeed be an effective strategy for this purpose (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8153354\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=not_losing_weight_on_keto&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=not_losing_weight_on_keto\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weight loss has benefits that extend beyond one&#8217;s appearance, including possible improvements in blood sugar control, cardiovascular health, and overall well-being. So, when you&#8217;ve carefully followed the keto diet for a significant period, yet the scale refuses to budge, you may find yourself in a state of frustration and confusion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The truth is; weight loss is a complex process influenced by more than just diet. Various factors can stall progress even on such a structured plan as keto.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 9 key reasons why people might not see the weight loss results they expect from a keto diet and practical advice on what to do about it.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Be_In_Keto_and_Not_Lose_Weight\"><\/span><b>Can You Be In Keto and Not Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it is possible to be in a state of ketosis and still struggle with weight loss. Being in ketosis simply means that your body is burning fat for energy instead of glucose, but that doesn&#8217;t guarantee weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weight loss is influenced by multiple factors, including calorie intake, activity level, hormones, and genetics (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0026049520302523\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Even on a keto diet, one or more of these factors might be working against you, causing weight loss to stall or even cause weight gain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re saying &#8220;I&#8217;m in ketosis but not losing weight,&#8221; you&#8217;ll want to take a closer look at your diet and lifestyle habits to identify potential roadblocks.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Not_Losing_Any_More_Weight_on_Keto\"><\/span><b>Why Am I Not Losing Any More Weight on Keto?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your progress might have stalled because you&#8217;ve reached a <a href=\"https:\/\/betterme.world\/articles\/3-day-plateau-diet\/\">weight loss plateau<\/a>, which is a common occurrence for many people on any type of diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the most prevalent culprits that could be preventing you from losing weight while following a keto diet:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You&#8217;re not actually in ketosis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You&#8217;re consuming too many calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You&#8217;re not eating enough<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You&#8217;re eating nutrient-poor foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You&#8217;re intolerant\/allergic to something in your diet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You have an undiagnosed medical condition<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You&#8217;re stressed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You&#8217;re not physically active<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You have unrealistic expectations of weight loss on the keto diet<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe App helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=not_losing_weight_on_keto\">Start using our app <\/a>and you will see good results in a short time.<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Youre_Not_Actually_In_Ketosis\"><\/span><b>1. You&#8217;re Not Actually In Ketosis<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ketosis is a metabolic state where your body burns fat for fuel instead of carbs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6472268\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s the goal for folks on a keto diet because, for weight loss, burning fat sounds pretty ideal, right?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get into this fat-burning zone, you typically need to consume about 20 to 50 grams of carbs per day, give or take, depending on your own body&#8217;s metabolism. This sharp cutback on carbs causes your body to switch to fats for fuel.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ketosis is essentially your body&#8217;s plan B for energy production. When you eat fewer carbs, your body runs out of its go-to energy source (glucose) and starts burning fat for fuel instead. This shift not only helps with weight loss but can also lead to increased energy levels and sharper mental clarity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6472268\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To achieve this fat-burning state, you generally need to limit your carb intake to about 20 to 50 grams per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, hitting that sweet spot of ketosis isn&#8217;t always straightforward, and there are a couple of reasons you might not be there yet.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Underestimating Carb Intake<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A common hiccup is underestimating how many carbs you&#8217;re actually consuming. You might think you&#8217;re doing a great job keeping your carb intake down, but carbs have a sneaky way of popping up in places you wouldn&#8217;t expect.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;re talking about hidden carbs &#8211; those found in sauces, dressings, or even &#8220;low-carb&#8221; products. Always read labels closely, because these hidden carbs can quickly add up and kick you out of ketosis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, while the standard diet requires 55% carbs, a keto diet only allows for 5-10% (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). So, if you&#8217;re eating too many &#8220;hidden&#8221; carbs, it&#8217;s easy to go over that limit.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=not_losing_weight_on_keto\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/1-4-1.png\" alt=\"not losing weight on keto\" \/>\u00a0<\/a><\/p>\n<p style=\"text-align: center;\"><b>Eating Too Much Protein<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Another potential roadblock is eating too much protein. Yes, the keto diet allows for more protein than, say, a standard low-carb diet, but if you go overboard, your body can convert excess protein into glucose through a process called gluconeogenesis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10844723\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This, in turn, might be enough to shift you out of ketosis. Even while eating low-carb, high-protein foods like chicken or eggs, your body might still be getting enough glucose to keep it from burning fat.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Tell_Youre_in_Ketosis\"><\/span><b>How to Tell You&#8217;re in Ketosis<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">So, how can you tell if you&#8217;ve successfully entered ketosis? Here are a few signs to look out for (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323544#fa-qs\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased ketones in the blood, breath, or urine:<\/b><span style=\"font-weight: 400;\"> You can actually measure your ketone levels using specific tests.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight loss:<\/b><span style=\"font-weight: 400;\"> This might seem obvious, but consistent weight loss is a good sign you&#8217;re in the fat-burning zone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced appetite:<\/b><span style=\"font-weight: 400;\"> Many people experience a noticeable drop in hunger, thanks to the appetite-suppressing effect of being in ketosis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Short-term fatigue:<\/b><span style=\"font-weight: 400;\"> This is more a sign of entering ketosis rather than being established in it, but it&#8217;s worth mentioning as part of the adaptation process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frequent urination:<\/b><span style=\"font-weight: 400;\"> This is a common side effect of starting the keto diet, as your body flushes out excess water weight and stored glycogen.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bad breath:<\/b><span style=\"font-weight: 400;\"> This is another unpleasant side effect that some people experience when first entering ketosis, but it should subside as your body adapts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dry mouth and thirst:<\/b><span style=\"font-weight: 400;\"> Along with frequent urination, you may also notice a dry mouth and increased thirst due to the diuretic effect of ketosis.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Do_About_It\"><\/span><b>What to Do About It<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you suspect you&#8217;re not actually in ketosis, here&#8217;s what you can do:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track your carb intake <\/b><span style=\"font-weight: 400;\">\u00a0to ensure you&#8217;re not accidentally consuming too much.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monitor your protein intake<\/b><span style=\"font-weight: 400;\"> to make sure it&#8217;s adequate but not excessive.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Test your ketone levels<\/b><span style=\"font-weight: 400;\"> to know for sure whether you&#8217;re in ketosis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Review your entire food intake<\/b><span style=\"font-weight: 400;\"> for hidden carbs in processed foods and try to stick to whole, unprocessed foods as much as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consider implementing intermittent fasting<\/b><span style=\"font-weight: 400;\"> to jumpstart ketosis or break through a stall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be patient and consistent.<\/b><span style=\"font-weight: 400;\"> It may take some time for your body to fully adapt to burning fat for fuel, so don&#8217;t give up too soon!<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/pho-keto\/\"><i>Is Pho Keto? The Ultimate Guide to Enjoying Pho on a Low-Carb Diet<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Youre_Consuming_Too_Many_Calories\"><\/span><b>2. You&#8217;re Consuming Too Many Calories<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. Your body will then have to use stored fat for energy, which, in turn, leads to weight loss. Creating a calorie deficit is the foundation of weight loss, regardless of the diet plan you\u2019re following (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To hit that calorie deficit sweet spot, you&#8217;ve got to understand your body&#8217;s daily caloric needs and then eat less than that amount. Bear in mind though, each person\u2019s caloric needs are different and depend on multiple factors like activity level, age, and muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being on a keto diet might make you think you&#8217;re automatically in a calorie deficit. But that&#8217;s not always the case.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Underestimating Calorie Content<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s incredibly easy to underestimate how many calories you&#8217;re actually eating. This is particularly true with high-fat foods, which are staple in keto but also very calorie-dense. Just a little extra oil or a handful of nuts can add up to many more calories than you might expect.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All macronutrients have calories, so even if you&#8217;re strictly counting carbs and not paying attention to fats and proteins, you could still be consuming more calories than your body needs.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Overeating &#8220;Keto-Friendly&#8221; Foods<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The keto diet has become popular in recent years, leading to a plethora of low-carb, high-fat products marketed towards keto dieters. While these may be technically &#8220;keto-friendly,&#8221; they still contain calories and can contribute to weight gain if not consumed in moderation.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Too Much Snacking<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Frequent snacking can push you over your calorie needs without you even realizing it. Those little bites here and there add up over the course of a day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always reaching for a snack might be a sign that you&#8217;re not eating enough satiating meals, so consider increasing your meal sizes, instead of relying on snacks.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Tell_Youre_in_a_Calorie_Deficit\"><\/span><b>How To Tell You&#8217;re in a Calorie Deficit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">If you&#8217;re in a real calorie deficit, you\u2019ll likely notice:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Steady weight loss<\/b><span style=\"font-weight: 400;\"> over time (don&#8217;t expect this to be linear, though!).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased feelings of hunger<\/b><span style=\"font-weight: 400;\">, especially as you adjust to eating less.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Possible energy dips<\/b><span style=\"font-weight: 400;\"> initially, as your body adapts to getting fewer calories.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Possible reduction in strength<\/b><span style=\"font-weight: 400;\"> or athletic performance, particularly if you&#8217;re not eating enough protein.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved body composition<\/b><span style=\"font-weight: 400;\">, even if the scale doesn&#8217;t move much (muscle weighs more than fat!).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Do_About_It-2\"><\/span><b>What to Do About It<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Caught in the snacking cycle or underestimating your calorie intake? Here\u2019s how to get back on track:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track your food intake.<\/b><span style=\"font-weight: 400;\"> This doesn\u2019t have to be forever, but it\u2019s a great way to get a handle on how many calories you&#8217;re actually consuming.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Measure your portions.<\/b><span style=\"font-weight: 400;\"> Eyeballing portions can lead to underestimating calorie intake, so get friendly with kitchen scales and measuring cups.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prioritize whole, unprocessed foods<\/b><span style=\"font-weight: 400;\">, as they tend to be more satisfying and less calorie-dense than processed foods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Structure your meals to reduce snacking.<\/b><span style=\"font-weight: 400;\"> Aim for satisfying, nutrient-dense meals that decrease the urge to snack.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be patient with yourself.<\/b><span style=\"font-weight: 400;\"> Creating a sustainable calorie deficit takes time to adjust to, both mentally and physically.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Our <\/span><a href=\"https:\/\/betterme.world\/articles\/7-day-vegetarian-keto-meal-plan\/\"><b>7-Day Vegetarian Keto Meal Plan<\/b><\/a><span style=\"font-weight: 400;\"> guide is a great place to start if you&#8217;re looking for ideas on how to structure your meals and snacks while staying within a calorie deficit.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=not_losing_weight_on_keto\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/1.png\" alt=\"not losing weight on keto\" \/>\u00a0<\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Youre_Not_Eating_Enough\"><\/span><b>3. You&#8217;re Not Eating Enough<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s a common misconception that the key to weight loss is simply &#8220;eating less.&#8221; While it&#8217;s true that consuming fewer calories than your body needs will create a calorie deficit and lead to weight loss, taking it too far can backfire.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you eat too few calories, your body may respond by slowing down your metabolism and conserving energy. This can make weight loss more difficult, as your body tries to hold onto its fat stores for fuel (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9036397\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not eating enough can also result in stubborn weight plateaus, as your body adapts to the low-calorie intake and becomes more efficient at holding onto fat.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Tell_Youre_Not_Eating_Enough\"><\/span><b>How To Tell You&#8217;re Not Eating Enough<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Signs that you may not be eating enough include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Extreme hunger and food cravings.<\/b><span style=\"font-weight: 400;\"> A constant feeling of wanting to eat more, even after a meal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Decreased energy levels.<\/b><span style=\"font-weight: 400;\"> Feeling sluggish, tired, or weak.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Difficulty losing weight.<\/b><span style=\"font-weight: 400;\"> Despite being in a calorie deficit, the scale doesn&#8217;t budge or show fluctuations.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Changes in mood.<\/b><span style=\"font-weight: 400;\"> Feeling irritable, anxious, or depressed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Constantly cold.<\/b><span style=\"font-weight: 400;\"> A reduced calorie intake can lead to lower body temperature and feeling cold all the time.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Do_About_It\"><\/span><b>What To Do About It<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you suspect you&#8217;re not eating enough, here&#8217;s what you can do:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track your food intake for a few days.<\/b><span style=\"font-weight: 400;\"> This will give you a better understanding of how many calories you&#8217;re consuming and whether it&#8217;s enough for your body&#8217;s needs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase your calorie intake gradually<\/b><span style=\"font-weight: 400;\"> by adding in an extra snack or slightly increasing portion sizes at meals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on nutrient-dense, filling foods.<\/b><span style=\"font-weight: 400;\"> Prioritize protein, healthy fats, and fiber-rich carbohydrates to help keep you satiated and satisfied.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to your body&#8217;s hunger cues.<\/b><span style=\"font-weight: 400;\"> Eat when you&#8217;re truly hungry and stop when you&#8217;re full, instead of solely relying on calorie counting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Speak with a healthcare professional or registered dietitian<\/b><span style=\"font-weight: 400;\"> to get personalized advice for your specific situation. They can help determine a healthy calorie intake range for you based on your goals and needs.<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=not_losing_weight_on_keto\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Youre_Eating_Nutrient-Poor_Foods\"><\/span><b>4. You&#8217;re Eating Nutrient-Poor Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s possible to be in a calorie deficit and still not lose weight if you&#8217;re filling up on nutrient-poor foods. Nutrient-poor or &#8220;empty&#8221; calories refer to foods that don&#8217;t provide much in the way of vitamins, minerals, or other essential nutrients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the keto diet it&#8217;s tempting to rely heavily on processed low-carb products like bars, shakes, and snacks. While these may fit within your macros, they often lack the essential nutrients found in whole foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, research shows the harmful effects of certain artificial sweeteners and additives commonly found in processed keto-friendly products. These substances can disrupt hormone balance, increase inflammation, and even contribute to weight gain (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2020.598340\/full\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The sneakiest way these additives affect you is by triggering cravings and overeating. The high reward value of these artificially sweetened foods can cause you to crave more and more, leading to increased calorie intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our previous blog: <\/span><b><a href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-on-keto\/\">Why Am I Not Losing Weight on Keto<\/a>, <\/b><span style=\"font-weight: 400;\">we dive deeper into the effects of processed foods on your weight loss journey and provide tips for making healthier choices.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Tell_Youre_Not_Getting_Enough_Nutrients\"><\/span><b>How To Tell You&#8217;re Not Getting Enough Nutrients<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Signs that you may not be getting enough nutrients include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lack of energy or fatigue<\/b><span style=\"font-weight: 400;\">, even if you&#8217;re consuming enough calories. This could be a sign of vitamin or mineral deficiencies.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Constant cravings<\/b><span style=\"font-weight: 400;\">, especially for sweet or processed foods. Your body may be lacking essential nutrients and craving them in the form of high-calorie, low-nutrient foods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mood swings<\/b><span style=\"font-weight: 400;\">, irritability, and difficulty concentrating. These could be signs of nutrient imbalances or deficiencies.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Decreased athletic performance<\/b><span style=\"font-weight: 400;\"> or having difficulty recovering from workouts. Nutrient deficiencies can hinder your body&#8217;s ability to repair and recover after exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dry skin, hair, or nails<\/b><span style=\"font-weight: 400;\"> can be a sign of not getting enough essential fatty acids and other nutrients from your diet.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Do_About_It-3\"><\/span><b>What to Do About It<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you suspect you&#8217;re not getting enough essential nutrients on the keto diet, here&#8217;s what you can do:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prioritize whole foods over processed low-carb products.<\/b><span style=\"font-weight: 400;\"> Whole foods are rich in essential nutrients and also more filling, so you&#8217;re less likely to overeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Include a variety of foods in your keto diet.<\/b><span style=\"font-weight: 400;\"> Don&#8217;t solely rely on a few staple foods &#8211; mix it up with different <a href=\"https:\/\/betterme.world\/articles\/types-of-meat\/\">types of meats<\/a>, vegetables, and healthy fats to get a wide range of nutrients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consider supplementing with key vitamins and minerals.<\/b><span style=\"font-weight: 400;\"> While whole foods should be your main source of nutrients, taking a daily multivitamin or specific supplements for deficiencies can help fill any gaps in your diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to your body and adjust accordingly.<\/b><span style=\"font-weight: 400;\"> If you&#8217;re experiencing symptoms of nutrient deficiencies, it may be time to reassess your food choices and make changes as needed.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"5_Youre_IntolerantAllergic_To_Something_In_Your_Diet\"><\/span><b>5. You&#8217;re Intolerant\/Allergic To Something In Your Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Food intolerance means having difficulty digesting certain foods (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6682924\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Allergies occur when your immune system reacts to a particular food (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8023067\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Both can lead to uncomfortable symptoms, one of which may be inflammation and bloating, causing weight gain in the stomach area.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On diets like keto, you tend to eat a higher percentage of certain types of foods, like high-fat dairy and nuts. If your body struggles to digest these types of food or if you have an allergy, it can lead to inflammation and bloating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not all food intolerances and allergies are obvious, though. In fact, many people may have a sensitivity to certain foods but not realize it because symptoms can be delayed or appear days after consuming the offending food.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Common Food Intolerances\/Allergies on Keto<\/b><\/p>\n<p><span style=\"font-weight: 400;\">There are several potential culprits when it comes to food intolerance\/allergy on the keto diet:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dairy:<\/b><span style=\"font-weight: 400;\"> Dairy products like milk, cheese, and yogurt contain lactose, a type of sugar that is difficult for some people to digest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK532285\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nuts\/seeds:<\/b><span style=\"font-weight: 400;\"> Nuts and seeds contain compounds like phytic acid and lectins, which is problematic for some people (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/anti-nutrients\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eggs:<\/b><span style=\"font-weight: 400;\"> Eggs are a common allergen, particularly the egg whites.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Soy products:<\/b><span style=\"font-weight: 400;\"> Soy contains isoflavones, a type of phytoestrogen that can cause digestive issues for some people (<\/span><a href=\"https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-975\/soy\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Artificial sweeteners:<\/b><span style=\"font-weight: 400;\"> Some artificial sweeteners, like sucralose and aspartame, have been linked to digestive problems in some individuals (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8156656\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Tell_If_Youre_IntolerantAllergic\"><\/span><b>How To Tell If You&#8217;re Intolerant\/Allergic<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">It can be challenging to determine if you have a food intolerance or allergy on your own. Here are some common signs to watch out for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Digestive issues<\/b><span style=\"font-weight: 400;\">, such as bloating, gas, constipation, or diarrhea.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Skin problems<\/b><span style=\"font-weight: 400;\">, like eczema or hives.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Excessive fatigue<\/b><span style=\"font-weight: 400;\"> after consuming certain foods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Inflammation<\/b><span style=\"font-weight: 400;\"> in your joints or muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mood changes<\/b><span style=\"font-weight: 400;\">, such as irritability or anxiety.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Brain fog<\/b><span style=\"font-weight: 400;\"> and difficulty concentrating.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Do_About_It-4\"><\/span><b>What to Do About It<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eliminate potential trigger foods<\/b><span style=\"font-weight: 400;\"> one at a time to see if your symptoms improve.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep a food diary<\/b><span style=\"font-weight: 400;\"> to track what you eat and any symptoms that arise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consult with a healthcare professional<\/b><span style=\"font-weight: 400;\"> for allergy testing or dietary guidance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Experiment with alternative foods<\/b><span style=\"font-weight: 400;\">, such as dairy-free milk or nut-free options, to see if your symptoms improve.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consider trying an <a href=\"https:\/\/betterme.world\/articles\/6-food-elimination-diet\/\">elimination diet<\/a>,<\/b><span style=\"font-weight: 400;\"> where you remove all potential trigger foods for a period of time and then slowly reintroduce them to see which ones may be causing issues.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to your body<\/b><span style=\"font-weight: 400;\"> and pay attention to any symptoms that arise after eating certain foods. Trust your gut (pun intended) if something doesn&#8217;t feel right, and make adjustments accordingly.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=not_losing_weight_on_keto\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/2-4-1.png\" alt=\"not losing weight on keto\" \/>\u00a0<\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_You_Have_an_Undiagnosed_Medical_Condition\"><\/span><b>6. You Have an Undiagnosed Medical Condition<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sometimes, weight loss stalls can be caused by underlying medical issues. Conditions that affect our metabolism, hormone levels, or gut health can impact our ability to lose weight. Here are a few medical conditions that may be contributing to your stalling (<\/span><a href=\"https:\/\/www.webmd.com\/obesity\/ss\/slideshow-weight-gain-conditions\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thyroid issues:<\/b><span style=\"font-weight: 400;\"> An underactive thyroid (hypothyroidism) can slow down your metabolism and make it more difficult to lose weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Polycystic ovary syndrome (PCOS):<\/b><span style=\"font-weight: 400;\"> PCOS can cause an imbalance in hormones, leading to weight gain and difficulty losing weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cushing&#8217;s syndrome:<\/b><span style=\"font-weight: 400;\"> This rare condition is caused by high levels of cortisol (a stress hormone) and can lead to unexplained weight gain and difficulty losing weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gut imbalances or digestive issues:<\/b><span style=\"font-weight: 400;\"> Issues like small intestinal bacterial overgrowth (SIBO), leaky gut syndrome, or food sensitivities can impact our ability to absorb nutrients and affect our overall health (<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/small-intestinal-bacterial-overgrowth\/symptoms-causes\/syc-20370168\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Do_About_It-5\"><\/span><b>What to Do About It<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you suspect that a medical condition may be hindering your weight loss efforts, it\u2019s best to consult with a healthcare professional for proper diagnosis and treatment. In the meantime, here are some general tips:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track your symptoms.<\/b><span style=\"font-weight: 400;\"> Note any changes in your body or how you feel and share this information with your healthcare provider.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consider getting blood work done.<\/b><span style=\"font-weight: 400;\"> A simple blood test can check for hormonal imbalances, nutrient deficiencies, and other issues that may be affecting your weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Address gut imbalances.<\/b><span style=\"font-weight: 400;\"> If digestive issues are suspected, work with a healthcare professional to identify potential triggers and develop a plan to heal your gut.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Follow your treatment plan.<\/b><span style=\"font-weight: 400;\"> If you do have an underlying medical condition, it\u2019s important to follow your healthcare provider&#8217;s recommendations for proper management and treatment.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/keto-sushi\/\"><i>6 Keto Sushi Recipes to Eat on a Low-Carb Diet<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Youre_Stressed\"><\/span><b>7. You&#8217;re Stressed<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stress can have a significant impact on your body and overall health, including weight gain. When we&#8217;re stressed, the body releases cortisol, a stress hormone that increases appetite and drives cravings for high-sugar and high-fat foods (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5373497\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Under chronic stress, this constant flood of cortisol can lead to overeating and weight gain (<\/span><a href=\"https:\/\/www.annualreviews.org\/content\/journals\/10.1146\/annurev-psych-010418-102936\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Additionally, when we&#8217;re feeling stressed, self-care often takes a backseat, leading to poor food choices and less physical activity.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Tell_If_Stress_Is_Sabotaging_Your_Weight_Loss_Efforts\"><\/span><b>How To Tell If Stress Is Sabotaging Your Weight Loss Efforts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased cravings<\/b><span style=\"font-weight: 400;\"> for unhealthy, high-sugar and high-fat foods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Emotional eating<\/b><span style=\"font-weight: 400;\">, using food to cope with stress or other emotions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Difficulty sticking to a healthy routine<\/b><span style=\"font-weight: 400;\">, whether it&#8217;s exercise or meal planning.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lack of motivation<\/b><span style=\"font-weight: 400;\"> or energy to perform day to day tasks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poor sleep<\/b><span style=\"font-weight: 400;\"> and <\/span><b>increased fatigue<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stagnant or increased weight<\/b><span style=\"font-weight: 400;\">, even with a calorie deficit.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Do_About_It-6\"><\/span><b>What to Do About It<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While you can&#8217;t totally eliminate stress from your life, there are things you can do to manage it better:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prioritize sleep.<\/b><span style=\"font-weight: 400;\"> Lack of sleep can compound stress levels and make it harder for your body to regulate cortisol. Aim for 7-9 hours of quality sleep each night.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporate stress-reducing activities<\/b><span style=\"font-weight: 400;\"> into your daily routine, such as meditation, yoga, deep breathing exercises, or walks in nature.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat nourishing, whole foods<\/b><span style=\"font-weight: 400;\"> to support your body&#8217;s ability to cope with stress and reduce cravings for unhealthy comfort foods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Make time for self-care<\/b><span style=\"font-weight: 400;\">, whether it&#8217;s taking a relaxing bath, reading a book, or doing something you enjoy. Self-care is not selfish and can help reduce stress levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seek support from others<\/b><span style=\"font-weight: 400;\"> through therapy, support groups, or talking to trusted friends and family members. Don&#8217;t be afraid to ask for help when needed.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"8_Youre_Not_Physically_Active\"><\/span><b>8. You&#8217;re Not Physically Active<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While the keto diet can lead to weight loss without any additional exercise, being physically active has numerous benefits for overall health and well-being. Regular exercise can boost weight loss by increasing calorie expenditure (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556592\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). If you&#8217;re not seeing the scale move, it may be because you&#8217;re not incorporating physical activity into your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moving more can also help improve metabolic health, increase muscle mass, and promote better sleep (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9710390\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Plus, it&#8217;s great for mental health and can reduce stress levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9902068\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity, per week (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This equates to about 30 minutes of exercise per day, five days a week.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Do_About_It-7\"><\/span><b>What to Do About It<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not currently active but want to incorporate regular exercise into your routine, here are some tips:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start small.<\/b><span style=\"font-weight: 400;\"> Don&#8217;t overwhelm yourself by trying to do too much at once. Start with a manageable amount of exercise and gradually increase over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Find activities you enjoy.<\/b><span style=\"font-weight: 400;\"> Exercise doesn&#8217;t have to be limited to going to the gym or running on a treadmill. Find physical activities that you love, whether it&#8217;s hiking, dancing, yoga, or team sports.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Make it a habit.<\/b><span style=\"font-weight: 400;\"> Consistency is key when it comes to exercise. Set a schedule and stick to it, even if it&#8217;s just 20 minutes a day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporate strength training.<\/b><span style=\"font-weight: 400;\"> Building muscle mass can boost your metabolism and help with weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to your body.<\/b><span style=\"font-weight: 400;\"> If you feel tired or fatigued, take a rest day. It&#8217;s important to listen to your body&#8217;s signals and give it the rest it needs. Don&#8217;t push yourself too hard, especially if you&#8217;re just starting out.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"9_You_Have_Unrealistic_Expectations_of_Weight_Loss_On_Keto\"><\/span><b>9. You Have Unrealistic Expectations of Weight Loss On Keto<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re concerned about not losing weight on keto after 2 weeks, or if you&#8217;re not seeing the weight loss results you were hoping for, you may have unrealistic expectations of how quickly you should be losing weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The truth is, healthy and sustainable weight loss takes time. It&#8217;s not uncommon for individuals on keto to see a rapid initial drop in weight due to water weight loss, but after that, progress may slow down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don&#8217;t get discouraged if you&#8217;re not dropping pounds as quickly as you&#8217;d like. Focus on the bigger picture of improving your overall health and well-being, rather than just reaching a specific number on the scale.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Set_Realistic_Expectations\"><\/span><b>How to Set Realistic Expectations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Understand that weight loss is not linear<\/b><span style=\"font-weight: 400;\"> and can fluctuate day-to-day or week-to-week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shift your focus to non-scale victories,<\/b><span style=\"font-weight: 400;\"> such as improved energy levels, better sleep, and increased strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be patient and consistent.<\/b><span style=\"font-weight: 400;\"> Sustainable weight loss takes time, so don&#8217;t give up too soon!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seek support from others<\/b><span style=\"font-weight: 400;\"> who understand the struggles of weight loss and can offer encouragement and accountability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Remember that the scale is just one measure of progress.<\/b><span style=\"font-weight: 400;\"> Pay attention to how you feel and the positive changes you&#8217;re making in your diet and lifestyle.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=not_losing_weight_on_keto\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/4-4-2.png\" alt=\"not losing weight on keto\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_Can_I_Speed_Up_Ketosis_Weight_Loss\"><\/span><strong>How Can I Speed Up Ketosis Weight Loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can speed up ketosis weight loss by tracking your macros and keeping them within the recommended ranges, staying hydrated, exercising regularly, and getting enough quality sleep.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_Am_I_Gaining_Weight_on_Keto_and_Intermittent_Fasting\"><\/span><strong>Why Am I Gaining Weight on Keto and Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You might be gaining weight on keto and intermittent fasting, due to consuming too many calories or not properly tracking your macros. It&#8217;s also possible that you&#8217;re building muscle mass, which can lead to weight gain even as you lose body fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our <\/span><a href=\"https:\/\/betterme.world\/articles\/high-calorie-keto-foods\/\"><b>High Calories Keto Foods <\/b><\/a><span style=\"font-weight: 400;\">Guide to learn more about foods that may be contributing to weight gain on keto.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_You_Eat_Too_Little_on_Keto\"><\/span><strong>Can You Eat Too Little on Keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it&#8217;s possible to eat too little on keto. Consuming too few calories can slow down weight loss and lead to nutrient deficiencies (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s important to listen to your body&#8217;s hunger signals and ensure you&#8217;re eating enough nourishing foods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stick to the recommended macros for your body and consult with a healthcare professional if you have concerns about not eating enough on keto. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_I_Get_Fat_If_I_Stop_Keto\"><\/span><strong>Will I Get Fat If I Stop Keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Stopping keto doesn&#8217;t automatically lead to weight gain. It&#8217;s important to maintain healthy eating habits and a regular exercise routine, regardless of your diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you go back to a high-carb, processed food diet after stopping keto, you may experience weight gain due to the increased consumption of unhealthy foods. However, if you continue to make nourishing food choices and stay physically active, you can maintain a healthy weight even after stopping keto.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Too_Much_Protein_Bad_on_Keto\"><\/span><strong>Is Too Much Protein Bad on Keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Too much protein on keto can be counterproductive because it can kick you out of ketosis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10844723\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s important to stick to the recommended protein intake for your body and focus on consuming healthy fats as the main source of energy on a keto diet.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Happens_If_You_Eat_Too_Little_Calories_on_Keto\"><\/span><strong>What Happens If You Eat Too Little Calories on Keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Eating too few calories on keto can slow down weight loss, lead to nutrient deficiencies, and cause fatigue and other negative side effects. It&#8217;s important to listen to your body&#8217;s hunger signals and make sure you&#8217;re eating enough nourishing foods while sticking to the recommended macros for your body.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=not_losing_weight_on_keto&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=not_losing_weight_on_keto\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although keto is a popular and effective way to lose weight, it&#8217;s not an instant, magic pill. It still requires effort, consistency, and patience to see results. By monitoring your calorie intake, setting realistic expectations, and consulting with a healthcare professional, you can overcome weight loss plateaus and continue on your journey towards better health.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Weight loss is often one of the primary goals for those who adopt a keto diet. Research has proven that a ketogenic approach can indeed be an effective strategy for this purpose (25). Weight loss has benefits that extend beyond one&#8217;s appearance, including possible improvements in blood sugar control, cardiovascular health, and overall well-being. So, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":60223,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[71,75],"tags":[],"coauthors":[45],"class_list":["post-60220","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>Not Losing Weight on Keto: 9 Reasons Why It Happens and What to Do About It - BetterMe<\/title>\n<meta name=\"description\" content=\"Should you \u2605 BENCH YOUR BODYWEIGHT \u27a4? Find out how much you should be benching based on your training experience and other alternatives to measure upper body strength.\" \/>\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\/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=\"Not Losing Weight on Keto: 9 Reasons Why It Happens and What to Do About It\" \/>\n<meta property=\"og:description\" content=\"Should you \u2605 BENCH YOUR BODYWEIGHT \u27a4? Find out how much you should be benching based on your training experience and other alternatives to measure upper body strength.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/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:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-26T11:12:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_1664197126-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\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=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3\"},\"headline\":\"Not Losing Weight on Keto: 9 Reasons Why It Happens and What to Do About It\",\"dateModified\":\"2024-04-26T11:12:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/\"},\"wordCount\":4173,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_1664197126-scaled.jpg\",\"articleSection\":[\"Keto\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Weight loss is often one of the primary goals for those who adopt a keto diet. Research has proven that a ketogenic approach can indeed be an effective strategy for this purpose (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8153354\/\\\"><span style=\\\"font-weight: 400;\\\">25<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=not_losing_weight_on_keto\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Weight loss has benefits that extend beyond one's appearance, including possible improvements in blood sugar control, cardiovascular health, and overall well-being. So, when you've carefully followed the keto diet for a significant period, yet the scale refuses to budge, you may find yourself in a state of frustration and confusion.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The truth is; weight loss is a complex process influenced by more than just diet. Various factors can stall progress even on such a structured plan as keto.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are 9 key reasons why people might not see the weight loss results they expect from a keto diet and practical advice on what to do about it.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Be In Keto and Not Lose Weight?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, it is possible to be in a state of ketosis and still struggle with weight loss. Being in ketosis simply means that your body is burning fat for energy instead of glucose ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/\",\"url\":\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/\",\"name\":\"Not Losing Weight on Keto: 9 Reasons Why It Happens and What to Do About It - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_1664197126-scaled.jpg\",\"dateModified\":\"2024-04-26T11:12:39+00:00\",\"description\":\"Should you \u2605 BENCH YOUR BODYWEIGHT \u27a4? 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Find out how much you should be benching based on your training experience and other alternatives to measure upper body strength.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/","og_locale":"en_US","og_type":"article","og_title":"Not Losing Weight on Keto: 9 Reasons Why It Happens and What to Do About It","og_description":"Should you \u2605 BENCH YOUR BODYWEIGHT \u27a4? Find out how much you should be benching based on your training experience and other alternatives to measure upper body strength.","og_url":"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-04-26T11:12:39+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_1664197126-scaled.jpg","type":"image\/jpeg"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"19 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3"},"headline":"Not Losing Weight on Keto: 9 Reasons Why It Happens and What to Do About It","dateModified":"2024-04-26T11:12:39+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/"},"wordCount":4173,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_1664197126-scaled.jpg","articleSection":["Keto","Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Weight loss is often one of the primary goals for those who adopt a keto diet. Research has proven that a ketogenic approach can indeed be an effective strategy for this purpose (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8153354\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=not_losing_weight_on_keto\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Weight loss has benefits that extend beyond one's appearance, including possible improvements in blood sugar control, cardiovascular health, and overall well-being. So, when you've carefully followed the keto diet for a significant period, yet the scale refuses to budge, you may find yourself in a state of frustration and confusion.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The truth is; weight loss is a complex process influenced by more than just diet. Various factors can stall progress even on such a structured plan as keto.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here are 9 key reasons why people might not see the weight loss results they expect from a keto diet and practical advice on what to do about it.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can You Be In Keto and Not Lose Weight?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, it is possible to be in a state of ketosis and still struggle with weight loss. Being in ketosis simply means that your body is burning fat for energy instead of glucose ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/","url":"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/","name":"Not Losing Weight on Keto: 9 Reasons Why It Happens and What to Do About It - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/not-losing-weight-on-keto\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_1664197126-scaled.jpg","dateModified":"2024-04-26T11:12:39+00:00","description":"Should you \u2605 BENCH YOUR BODYWEIGHT \u27a4? 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