The scale won't budge... Why am I not losing weight on keto?
Keto is becoming increasingly popular for weight loss, and for most people, it works really well. But sometimes you might feel like you are doing everything right, but you don't see the scale changing. Why can that be?
1. You are eating too many carbs
If you don't track your meals, try doing it for a week. There are great free apps for that, such as My Fitness Pal and Fat Secret. Be precise and add everything, including gum!
2. You are eating too much fat
Eating fat is one of the freedoms most people experience when changing from traditional calorie-counting diets to a keto approach. However high fat doesn't mean unlimited fat. Fat is awesome for satiety, but also has a lot of calories. Which brings us to point #3.
3. You are eating too many calories
A caloric deficit is still necessary for weight loss. The beauty of low-carb diets is that it is easier to achieve a deficit without hunger. Protein and carbohydrates have 4 calories per gram, while fat has 7. So you could be exaggerating and just having too many calories. Tracking your meals (as suggested on item 1) can help, but also pay close attention to the signs your body gives you. Are you satisfied? Stop eating. Aren't you hungry yet? Postpone your meal.
4. You are exchanging fat tissue by muscle
The scale is only one way to track your goals. Try using pictures or taking body measurements as well! If you started exercising or changed your workout regimen, you could still be losing fat, but since you are gaining muscle, there may be little change on a scale. Because muscles are denser and leaner, they occupy less space, meaning you should see changes by using a measuring tape.
5. You have unrealistic goals
There is something called individual response. It means, like my kids love to say, that everyone is unique, and 2 individuals can have different results even if they follow exactly the same protocol. So just because someone you know shed 8 lbs in the first week of keto, it doesn't mean the same will happen to you.
The other aspect is your end-goal. It could be you defined a target that is not within your body's "set point" (which is more of a range than a specific number). This could mean that to achieve your goal you will need a stricter strategy, with fewer calories, more macros control, more exercise.
6. You have an undiagnosed medical issue
If you are doing everything right but see no change, it could be a good idea to talk to your family doctor to rule out any medical issues that could be getting in the way. Thyroid dysfunctions (such as hypothyroidism), polycystic ovarian syndrome (PCOS), depression, and hyperinsulinemia are just some examples of medical conditions that could be making it hard for you to lose weight.
If you are stuck, go through this list to assess whether you could make small changes to get your weight loss going again!