Why am I not losing weight on keto?

Believe it or not it is very common for people to stop losing weight after a short while or to never start losing weight at all. Fear not, there is always a logical reason behind this and there is always a way to fix it (if you are willing to.)

A lot of this issue can circle back our lifestyles outside of the way we exercise or the way we eat. Those changes are sometimes the harder ones to make. Other times we aren’t really paying attention to how many snacks we are eating or keeping track of our macros. All of this is important and imperative to answering the question “why am i not losing weight on keto?”

Sleep to lose

The adverse effects of to little sleep have been studied in some form or fashion for basically our entire existence. So really it comes as little surprise to hear that this could be one reason that you aren’t losing weight.

Your brain basically becomes a 17-year-old looking for trouble when you deprive it of sleep. You are more prone to make snap decisions and bad decisions based on the fact that you feel that you don’t have the energy to do something or you just can’t talk yourself into doing right thing for your diet at the moment. This leads to eating out instead of meal prepping or eating things that set us back on our diet because we just don’t feel like complying with the strict rules of our diet.

According to https://www.webmd.com/diet/sleep-and-weight-loss#1 you also hang onto fat when you are sleep deprived. Your body will release a higher amount of cortisol which basically tells your body to stop burning fat as fast. Your metabolism slows. This is a big problem for anyone trying to lose weight.

How does one remedy this? Go to sleep at a decent time every night and wake up ready to dedicate your day to improving yourself. If you just can’t seem to go to sleep on your own talk to your physician and see what they recommend. I would recommend Luna to anyone struggling to get there mind to stop wondering and drifting.

Too Much Macro

So it really goes without saying that too much of anything is bad for your. This is especially true on the keto diet. You really do have a ratio that you can stick to while on the keto diet. Straying outside that ratio with one of the three macros (fat, protein, carbs) can be inversely effective to your weight loss goals.

Fats – This is the highest macro intake for the keto diet but that is where most people go overboard. Eating the correct type of fat is good in the correct quantities. After that they just become empty calories. As with any diet to many calories will keep you from losing weight. You have to burn more than you consume to lose.

Protein – You want enough protein in your diet to allow for muscle production but really no more than that. Once you over do it on protein your body will start turning it into glycogen and burn it instead of the fat stores in your body. More or less you will no longer be in ketosis.

Carbs – This is a simple one really. You are generally limited to about 30-40 carbs a day, depending on your body type, to stay in a state of ketosis. Breaking this limit will throw your body out of ketosis and take away all the positives effects of it, the biggest one being weight loss.

Keeping a check on your macros is a must for your success rate on the keto diet. Don’t fill yourself with empty calories or throw yourself out of ketosis by consuming to many proteins or carbs. Keep track of your ratio.


To much stress is pretty much the same thing as too little sleep and not having enough sleep can be one of your main stresses or lead to stress vicariously through other daily activities. Regardless of what your stress is, having too much stress causes us to make clouded decisions that lead to overeating and eating comfort food. This is a very bad thing for the keto diet.

Take time for yourself. Exercise to relieve stress and it will allow you to lose more weight as well. It is very important to know what your stresses are and what you can do to alleviate yourself of that stress.

Not Enough Exercise

It really goes without saying that a lot of people just can’t lose weight without exercising. No matter what kind of diet you are on, if you do not burn more calories than you are taking in everyday you will not lose weight. If you sit at your job, find ways to get moving for an hour once you get home. Going from one sitting position to another does not help lose weight.

Here are a few time sensitive toning exercises you can do in spare time through the day or in the morning before you get ready for the day.

  • Push-ups
  • Crunches
  • Squats
  • Berpies
  • Wall sits
  • Lunges
  • Planks

These are all exercises that can be done in just a few minutes throughout your day and they will serve to keep you burning calories and keeping you focused throughout the day.


All-in-all you really just need to learn balance within your daily routine to keep this issues at bey. While most things are good in moderation, you must know when to stop eating, when to make time for yourself to relieve stress, and when to tap out and go to bed. If you do not focus yourself on balancing your life and your body you will find it hard to lose weight on any diet.

Cheyenne Hamilton

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