Not Losing Weight on a Low-Carb Ketogenic Diet?
Don’t Give Up and Read Further

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The ketogenic diet is not only known to be one of the most effective weight loss tools, but has proven to have many health benefits. Ketosis is a state at which your body produces ketones in the liver, shifting the body's metabolism away from glucose and towards fat utilization.

Unless you can check your blood ketones, using Ketostix is an easy way to detect urinary ketones. It's not the most accurate method, but may be good enough to find out whether you are in ketosis. In some cases, weight loss may be difficult even on a low-carb ketogenic diet and there may be a few possible reasons for weight stalling, which I have listed in this post.

If you want to know more about the ketogenic diet and how it can help you lose weight, have a look at my Practical Guide to Keto Diet which is freely available on my website also as PDF.

Top Reasons You Are Not Losing Weight on a Keto Diet

1. Carbs are Too High

Your carbohydrate intake may be too high and you may need to decrease it. Typically, 20-30 grams of net carbs per day is the ideal carb intake.

If you want to know more about carbs & ketosis:

2. Protein is Too High or Too Low

Not Losing Weight on a Low-Carb Ketogenic Diet? Don’t Give Up and Read Further

Your protein intake may be too high or too low. Protein is the most macronutrient that will keep you full for longer. If you don't eat enough protein, you will feel hungry and most likely you will end up eating more. Lack of protein can also lead to muscle loss. This doesn't mean that you should overeat protein. Protein is not a particularly efficient fuel source and too much of it may raise your insulin levels.

Keep in mind that you will have to eat a lot more than you should - 10-15 more grams won't make a difference. This is not the most likely reason, as it's not as easy to eat too much protein unless you take protein supplements. Dr. Phinney and Dr. Volek recommend 0.6 - 1 gram of protein per a pound of lean mass or 1.3 - 2.2 grams of protein per a kilogram of lean mass a day (lean mass is total body weight without fat). You can read more about protein in my post here: All You Need to Know About Protein on a Low-Carb Ketogenic Diet.

Feeling hungry on a keto diet? Make sure you eat enough protein and fat!

3. Carb Cheating & Carb Creep

Carb cheating / carb creep is another possible reason for weight loss plateaus. You have to be really disciplined and aware of all carbs you eat. It’s a little nibbling here and there of the forbidden foods, leading to a carb creep, so make sure you count all carbs.

In this video, Dr. Eric Westman explains the ketogenic diet and emphasises that even eating mints may affect ketosis and weight loss results. Sometimes, even when a label says "sugar-free", it doesn't have to be "carbs-free"!

4. Too Many Calories - Yes, They Do Count

The reason could be way too much fat and therefore calories in your diet. Firstly, it's indisputable that all calories are not equal. It really matters whether you get them from healthy and sating LCHF food or processed food rich in carbs. Sam Feltham's 5000 calorie experiments (first with LCHF diet, then High-carb diet) may be extreme, but they have shown that calories are NOT equal and their source is very important.

However, some people on a LCHF diet may find it easier to lose weight if they also watch their calorie intake. Fat contains twice as many calories as carbohydrates and protein, so it's important your fat intake lies between the recommended ranges. There is no diet that lets you consume "unlimited" amounts of calories and still lose weight.

Fat is used as "filler" and overeating is not going to do any good for weight loss. To find your ideal macronutrient targets, check out KetoDiet Buddy, our free online Keto calculator. Apart from the amount of fat in your diet, the type and quality of fats matter. For more, have a look at our Complete Guide to Fats & Oils on Low-Carb Ketogenic Diet.

Note: If you just started a low-carb diet, it may take some time for your body to get used to it and you will naturally eat less. Just give it some time. Low-carb diets are a lot more nutritious and sating as you will discover.
Macronutrient breakdown for the ketogenic diet: 60-75% calories from fat, 15-30% calories from protein, 5-10% calories from net carbs

Are you in ketosis but still not losing weight? Calories do count on a keto diet!

See the big picture: Ketosis itself will not guarantee weight loss. It's not just the level of ketones in your bloodstream. Low-carb diets in general are beneficial for weight loss due to their appetite suppressing effects and easy access to body fat as an energy source.

What this means is that going "zero-carb" will not help you lose more weight - don't aim for high ketone readings. If you haven't succeeded by following the ketogenic diet, chances are you need to start monitoring your calorie intake.

5. Too Many Low-Carb Treats

You eat too many low-carb treats that may cause cravings. Going low-carb doesn't mean you can indulge low-carb pancakes, cheesecakes or muffins on a daily basis. Although these may be very low in carbs (when you use stevia or Erythritol), they may still cause cravings.

You should always treat them as occasional rewards and your diet should be based on real food (eggs, meat, leafy vegetables, cheese and some nuts). Also, beware of chewing gums, mints or any medications such as cough syrup and others that may contain sugar or sweeteners. These are common sources of hidden carbs.

6. Snacking on Nuts and Dairy

One of the common mistakes people make is that some people overeat dairy and nuts when they are trying to lose weight. You may experience weight stalling or even weight gain not because nuts and dairy will kick you out of ketosis but because these foods are calorie-dense and easy to overeat (100 grams of macadamia nuts has over 700 kcal and over 70 grams of fat!)

There is no reason to avoid non-starchy vegetables such as broccoli, cauliflower, zucchini, bell peppers or fruits like avocado or berries. These foods are very high in micronutrients, low in carbs and won't impair your weight loss efforts.

Avoid dairy, nuts and low-carb treats to break through a weight loss plateau!

7. You Are Close to Your Target Weight

Also keep in mind that losing fat gets more difficult as you approach your ideal weight - weight loss is not a linear process. In my own experience, if you need to lose a relatively small amount of weight like 5-10 pounds and your body weight is already at a healthy "natural" level, you will find it hard to lose more weight.

The only way is to limit your calorie intake. In my case, because I'm quite active, this is eating up to 2,100-2,300 kcal a day (maintenance level + level of activity) to maintain my weight or 200-500 kcal less to lose weight. As you can see, it’s nowhere near starvation. To calculate your ideal macros on a ketogenic diet, use our Keto Calculator.

8. Short-Term Weight Gain and Fluctuations

You put on weight over a short period of time. This could happen if you had more carbs (even once!) than your daily limit (e.g. you went to a party). As you may know, there is a relationship between water retention and glycogen stores.

If your body manages to store some extra glycogen, you also increase water retention. This happens literally from one day to the next. Don't panic, it's just water. Once you go back to your daily carbs limit it will take 2-3 days to lose the excessive water. Also, there are natural fluctuations related to hormone balance, especially in women.

9. Thyroid or Adrenal Disease & Weight Loss

You may have a thyroid or adrenal dysfunction and you are not aware of it. It only takes a blood / saliva test to find out - visit your doctor! In case of autoimmune hypothyroidism (Hashimoto's), a very low-carb diet, such as below 20 g of total carbs, is not recommended.

Dr. Broda Barnes, who spent over 50 years on thyroid research, suggested in his book “Hypothyroidism: The Unsuspected Illness” that the minimum amount of carbohydrate intake for patients with hypothyroidism should at least 30 grams of net carbs. If you want to learn more about thyroid / adrenal disorders and what your doctor may not tell you, have a look at Stop The Thyroid Madness.

Read more about keto & thyroid: Are Keto and Low Carb Suitable for People with Thyroid Disease?

10. Stress

Stress is a significant factor. When we are stressed out, our body produces a hormone called cortisol, which is responsible for storing fat round your stomach area (visceral fat) and makes weight loss more difficult.

Try to relax, don't underestimate stress. Instead, find your own way to reduce it. try meditations, take a few days off work, go somewhere for a weekend or go for a walk. Stress is also linked to hypothyroidism and adrenal issues and this badly affects your metabolic rate. As a result of that, you store fat.

11. Lack of Sleep

Lack of sleep and disrupted circadian rhythms may be the cause of your weight stalling. It may sound as cliche but sleep is and absolutely crucial part of fat loss: Maximum fat loss is only achieved with adequate sleep, diet and exercise. Try to fall asleep before midnight and sleep for 7-9 hours. I don't expect all of you can afford to sleep for 9 hours, but take it as a goal.

Stress management and sufficient sleep are huge factors in weight loss!

12. Leptin & Satiety

Leptin and its satiety signalling is another possible factor. Fat is hormonally active and it sends out leptin, a hormone that tells us when we’ve had enough. As you lose fat, there will be less fat cells to do the job. This does not apply just to low-carb, but any diet. The question is how significant this factor is. If you eat food rich in fat and protein, this can be minimised.

13. Too Much Exercise

You exercise too much. Overtraining could be as harmful as lack of exercise. Here is a good article that explains Why You May Need To Exercise Less. Here is my post that will guide you through the types of exercise that are beneficial for weight loss and health.

In my own experience, too much exercise is counteractive. A few years ago I was trying to lose 4 pounds. I decided to do more exercise (HIIT, weight training and some cardio 6-7 times a week). Result: I was hungry and started eating more - my calorie intake spiked. Anything I burned during exercise was negated by the increase in calorie intake. About 2 months ago, I had an injury and couldn't do any exercise other than 30 minutes of daily walks. My calorie intake dropped, I was eating less and most importantly, I lost the last 4 pounds! Since 2013, I don't exercise more than 3 times a week and I walk about 30-45 minutes every day.

Overtraining is as counterproductive as lack of exercise!

What Else To Do When You Hit a Plateau?

KetoDiet Challenge

Join the KetoDiet Challenge - check for when the next one starts. I created this challenge to help people follow a healthy low-carb diet or even get through a weight loss plateau. At the end of each challenge, I'm always giving away prizes to help our participants stay motivated!

KetoDiet Plans

Try one of my Keto Diet Plans. I created two Premium Keto Diet Plans and three Free Keto Diet Plans

Need more guidance? Don't forget to Keto Diet - Start Here

Don't Weigh Yourself

Don't weigh yourself more than once a week or even better, don't weigh yourself at all. There are natural fluctuations related to water retention and hormonal balance. If you are a woman, you will notice these fluctuations more often.

If you see no movement on the scales or even if your weight goes up, it doesn't mean you are not losing fat. If you exercise, you may even see a little increase in weight, as muscles are heavier than fat. You should concentrate on losing body fat - here's how you can measure body fat. Don’t rely just on scales, use body tape, calipers, belts or clothes to see any changes.

MCT Oil May Help

Try to include coconut oil and more omega 3 fatty acids (macadamia nuts, fatty fish) in your diet - it may help with fat loss. For more about healthy fats: Complete Guide to Fats & Oils on a Low-Carb Ketogenic Diet

Avoiding or Limiting Dairy and Nuts

Some low-carb dieters claim to have improved their weight loss by reducing the consumption of dairy products, while others found no significant effect. This may well be down to individuals and it's worth trying in case it works for you.

Why would dairy products cause weight stalling while they are low in carbs? Some say it's down to dairy intolerance but the most likely reason is that full-fat dairy products are energy-dense and easily overeaten.

Full-fat dairy and nuts should be eaten with caution - calories may not be the main focus of a LCHF diet but they are not insignificant. You can read more about dairy here: Dairy on a Ketogenic Diet. Similar rules apply to nuts and seeds: Nuts & Seeds on a Ketogenic Diet.

I created one premium keto diet plan and one free dairy-free keto diet plan for those who need to avoid it.

Avoid "Low-Carb" Products

Avoid products labeled "low-carb", "sugar-free", etc. They are the most common sources of hidden carbs.

Not all sugar alcohols have the same impact on blood sugar and I recommend you only use products sweetened with Erythritol, Swerve, Stevia or FOS. These sweeteners have no impact on blood sugar and are very low in calories. To find out more about sweeteners, here is my list of Top 10 Natural Low-carb Sweeteners.

Similar to "low-carb" products, avoid products labeled "fat-free" at any cost. Because the fat has been removed, these are often laden carbs!

JERF = Just Eat Real Food

Meat, eggs, vegetables and nuts should be the main part of your diet. Eating food full of preservatives, additives and colourings is not only unhealthy, but it will impair your weight loss efforts. In most cases, these products are not nutritious enough, don't have the ability to sate our appetite as real food does and as a result, you will eat more.

Most of your diet should consist of meat, eggs and non starchy vegetables (all part of our Keto Food Pyramid). Some foods, such as nuts, root vegetables, dairy and berries, should be eaten with caution.

Try Intermittent Fasting

If you reached the plateau, try Intermittent Fasting (IF), or High Fat Fasting (HFF), for a few days and see if there is any difference. Doing IF every now and then is recommended for boosting your metabolism.

Exercise Wisely

HIIE (High-Intensity Intermittent Exercise) also works for breaking the plateau. These short intense workouts improve glucose tolerance and are the most effective for burning calories without inducing increased appetite. I love home workouts from Bodyrock.tv. they offer free beginner, intermediate and advanced programs, all starting from just 12 minutes a day!

If you want long-term effects, do not use exercise to burn calories. Use it to build muscle tissue and increase your metabolic rate. Therefore, include resistance training in your workout routines.

Get Enough Electrolytes

Increase your electrolytes, make sure your electrolyte intake is sufficient (magnesium, potassium, sodium).

Keep Hydrated

Drink water! Make sure you get properly hydrated, it's vital for fat loss. Water suppresses appetite and helps body metabolise fat.

Be Patient

If your carbs intake is low and you don't see any reason why you shouldn't lose weigh, give it some time. Your body may just be getting used to your new life-style and needs time to adjust.

To read more, also check out this post: How To Low Carb: 15+ Common Weight Loss Mistakes

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By Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (317)

Hello again
I think I will try to drop my carb intake to less that 10 per day. I have gained almost 10 pounds in just over a month on the Keto diet, but am never hungry-rather I usually feel stuffed. Not much energy either. Maybe it is necessary to feel hunger to lose those 35 pounds, (guess I now have to lose 45 pounds--things are gong in the wrong direction for me right now, but I want to keep trying as others seem to have lost so much weight). Incidentally, I have not eaten any possessed food, or alcohol, in over a month, except cheese, which I stopped eating a week ago, thinking that was my problem. Can anyone offer any advise?
Although I reviewed all the steps/mistakes as to why keto does not work for some, but none relate to me. Any other insight, or is it true that keto does not work for everyone. Other than being fat, I have zero health issues and take zero medication.  

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I've only been on the diet for 14 days but I'm somewhat surprised that I have not lost a single pound either. I am 62 but I've been a gym rat since I was 15. I no longer over-lift/over-cardio: 3 sets of 20 reps per body part using 50% of the weight I lifted in the past. I keep track of my daily food intake using the Under Armour's "myfitnesspal" and I STRICTLY keep my carbs at 20g/day or under. I weight 224lbs but I keep my protein intake at 140g/day and my calories at 1900 max (my GOAL weight is 190lbs). My Sugar intake is normally never higher than 10g/day. I will stick with this eating lifestyle but, I'm used to seeing results - this is getting frustrating.

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Hello Curt
I would like to follow your results as to date I have not had  results either, and maybe you might find something that moves you towards success and share your information. As I have no alternate diet plan, I really want to keep with keto if there is any hope. the best, and please keep sharing your results

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Hello I have been on the keto diet for 1 month. The first week I gained 3 pounds, but have been steady since. However, I have not lost any weight at all. I do not eat processed food, except cheese. And I had 2 cups of diet pepsie in the one-month period....Nothing else that is not completely on the diet. I eat about 30 carbs per day of veggies, spices, cheese and cream. One day I ate 10 carbs, but never over 40 carb in a day for this past month.
To ensure ketosis is maintained, a urine stick is checked twice per day.
I need to lose about 35 pounds. Is it possible that keto only works for a certain sector of the population.

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Hi M,
You don't mention alcohol as a possibility. What are your thoughts on that?  I am at 1,000 -1.300 cals a day (186 #) but occasionally (2x week) I have some vodka - no mixer, no sweetener - no more than 3 ozs. total for both drinks and I account for the calories in my total.
Can this cause a stall?  If, so, why? I'm not going over my cal total and it's zero carb.
I'm frustrated that in the past week, I went down 1 # and then up 2#.  The only things that changed was an increase in fat and the alcohol.
Thanks.

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I’m getting married next year and I’m hoping to lose weight on keto...I have a problem not cheating for a few days every month...but I always get back on track...I seem to be stuck when I get at 160!! I feel like if I broke that plateau I wouldn’t cheat!! 😂😂😂 keto makes me feel SOO much better, but I just have to stop giving in when I have weak moments!! Cause the weight gain is not worth it, water weight or not!!

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I read the whole article.  Very good.
I see now why I can't get past a 10 lb loss probably.
Back to no cheating. .....no sugar treats.
I do find this regime hard.
Not good in social settings.
Making my friends feel GUILTY when they eat everything out in front of them.....I don't.
I will press on.

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In the past, I've done very well on low carb. However, I started eating this way of life again on Feb.1st. I lost about 15 lbs in 2 weeks, Feb.15th, which is the norm (Usually I lose anywhere from 15- 20lbs). However, today Feb.24th, I have barely lost 1lb. Now, this is not the norm... I have a lot of weight to lose. I started at 305 on the 1st and is 289.6 today. I have been intermittent fasting from the very beginning; fasting for 16 hrs a day. Maybe I am not eating enough? I usually eat bacon and eggs with onions and cheese in the morning (10am), a meat and salad for lunch (1:30-3:30pm) and sometimes I do not get the opportunity to eat my last meal because it is too late when I get home from work or I am not hungry. I drink about 6-7 bottles of water each day. I have not added fruit or nuts to my diet yet. As far as I know, I am not diabetic and have no thyroid problems. My clothes are fitting loser than before. I am 41 yrs old. Am I being impatient? In 1 month of starting low carb, I have ALWAYS lost at least 20lbs in one month and lose about 8-10 lbs each month thereafter. What could I possibly be doing wrong or should I just give it some more time. Either way, I do not plan to quit this time because my way of eating in the past made me physically feel worse.

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I’m in a bit of a predicament. I lost 65lbs on low carb since April of last year, gained 12lb back over the holidays and dropped some of it. I need to drop at least another 10lb to get back to pre- holiday weight and my goal weight is another 20. However, right now I’m training for a pretty rigorous road bike ride in June in the mountains. I have to train to get in shape. I’ve always been a cyclist, though overweight, but I need to get close to my goal weight before June. I’m so stuck. I’ve started interval training on my bike and weight lifting, and I’ve gained a pound since last week. A cycling friend who also does low carb suggested isolate whey protein, which I drink as a lunch and it is very filling- but I need the extra calories so my body doesn’t burn my muscle I’ve gained (I don’t go over in calories than normal- usually hitting in the 800-1100 range). I just don’t know what to do because I NEED to train but my belly fat isn’t going anywhere and I just want this weight to get off! My leg muscle is returning and so is my arm muscle- I know I shouldn’t be frustrated but I feel so stuck.  Should I continue with the interval training and keep the protein shakes or ditch the protein and replace with other food items?

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I am glad that I ran across your blog. I recently started on a low carb type diet. The first week I felt great. Then something happened. I became depressed, irritable and didn't lose weight. Although I have Hashimoto's, I do not have diabetes, yet my blood sugar is high. I am thirsty and drink a ton of water. I am actually hungry one day a week. I have read that persons with hypothyroidism should not be on a low carb diet. But, you say it works for you.
I will keep doing it and see what happens. It is frustrating to barely eat and drink a ton of water and gain weight. It is indescribable.
Thank you!
Melissa

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Hello,
Thank you for the informative information.  I have used atkins in the past with huge results.  I am 54 years old and now the old way that once gave me great weight loss is not.  I have used splenda, diet coke, low carb everything and lost tons of weight.  I seem to not lose the same amount as before.  I will try your recommendations, it will be hard to give up fake sugar coffee in the morning though!!! I also get huge cravings in the evening after dinner.  I have been using 1gram sugar free bars to get me past the cravings but like I said I have stalled.  
Tom

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I don't u nderstand.  You have Hasimoto as do I, but in your post you say keto is not recommended for those with an under active thyroid but you are doing keto.  Am I correct in saying that? I just really need to find something that works. It's very frustrating and stressful when your trying to lose weight and everything you try just makes you gain weight. What's even more annoying is watching people without an autoimmune disorder doing the same thing your doing she'd the weight,  then telling you,  you must be cheating or doing something wrong.

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Keto is to the same a "very low-carb" (under 20 g total carbs) - have a look at this post: Are Keto and Low Carb Suitable for People with Thyroid Disease? I hope this helps!

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So I have Hashimoto.  I've been doing keto and IF for 4 weeks.  The first 2 weeks we're great,  I lost 10lbs. The last 2 weeks I've been stuck.  I've added coconut oil,  butter,  I'm down to 1 meal a day at 1200 calories.  I have had an Adkins snack so I thought it was that so I'm weaning my self off of them. Im getting very frustrated and discouraged.  
Is it because of the Hashimoto?  Is it because of the Adkins snacks?  What can it be? I need help!  I dont know what to do anymore.  I'm I going to be stuck like this forever?

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Hi Yasmin, 1,200 kcal may not be enough for your thyroid, especially not in the long term: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
Atkins snacks - I would avoid these as they are known to cause issues.

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Yes!  This is what I needed.  I've been weighing myself daily, and i get a little frustrated when the scale goes up instead of down.  I will now start weighing myself once a week, and hopefully that will cut back on the frustration.  Thank you!

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I have been following Keto for 2 weeks.  My macronutrients are right where they should be, I have been counting calories on my fitbit app and am continually 200 - 500 deficit daily.  I've reviewed your 15 common mistakes and am not making any of them.  I have not lost a pound and actually feel like I'm starting to gain.  I do bullet proof coffee every morning with about 2 tbsp heavy cream added.  No breakfast.  Acceptable lunch and dinner and no snacks.  I do an intermittent fast twice a week.  I am 56 years old and very active.  I workout every day with a HIIT workout and maybe an additional walk or run.  I'm never hungry and never have cravings and I actually feel really good.  I weigh 140#'s and am 5' tall and need to lose about 25 #'s.  What might I change to kick start a weight loss?  I'm beyond frustrated.

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I have this app and the cookbooks. I have been meticulously following everything for 6 months and I am heavier. I am 5'2" and should be 115 lbs but I am 131 lbs and it is increasing. I am so upset.
I started a bioidentical regimen 6 weeks ago and I am on Armour Thyroid. It hasn't helped yet.
I am 52 years old and graduating from nursing school in May. I do not want to starve myself to lose weight and not be able to study. I do not snack, I do not eat carbs at all, I really am strict.
I also love the app and plan my meals with it.
Can you help me?
Thanks,
Johanne

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Hello Johanne, thank you for your kind words! I can only point you to this post which is an updated version: How To Low Carb: 15+ Common Weight Loss Mistakes
As always, these are all general tips - please, keep in mind it's impossible to assess individual cases without knowing all the details about your health, lifestyle and your diet. You may need to find an expert who can help you create a custom-made diet plan (see my tips in the post I linked to).

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Hi Martina,
I'm on week three of the keto diet and started as a way to reduce fat as I add lean muscle (I want to maintain my size/weight but get my body fat percentage into single digits).
I'm 5'6", 135lbs and 44 years old.  I exercise 6 days a week, which includes mostly resistant training but a couple days of HIIT training and one day of steady-state.  I currently consume ~180g of fats, ~120g of protein and ~40g of carbs.
Do you think I'm on the right track?
Thanks in advance for the input or point in the right direction!
John

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Hi Johanne, Im sorry to hear that regardless of your attempts for a healthier life you are not seeing tge results. I know this frustration and recently through research found out that my bioidentical hormones were to blame. I don't know if you got your body regulated but if not please don't delay into looking at the side effects of these hormones especially progestrone.

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I know it is not the subject of the post, but it is about putting up some weight anyway. I have a friend who is willing to gain weight but she wants to go keto for health reasons. How to start a keto diet to gain weight?

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Hi Natalia, to gain weight on keto, your friend will need to be in calorie surplus: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
I hope this helps!

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I have done everything I know to do, and still stalled!!  I am 5 ft 10, female, age 45.  194 lbs for 2 months!!  Down from 210 lbs.  I appreciate, and will heed advice, to stay off the scale.  I DO feel lighter.  Hubby notices, and my clothes are looser.  But I took extra magnesium for 2 days in a row. 500 mg per day.  And BOY, I sat on the toilet all morning this morning!!  Geez!!  There should be a warning on the bottle for idiots like me!!  I am now mildly dehydrated, dizzy, just OFF feeling.  UGHHHHH
I fast for 18 hours.  Have black coffee with butter in late morning.  It is now 5 p.m.  All I have eaten today (been sick!!) is a small square (1 inch cube) of soft mozzarella cheese and 3 almonds.  Drank over a gallon of water today.  Working on a glass now.  And supper is zoodles with my homemade tomato basil sauce, adding ground turkey and beef.  Plus onion.  Skipping the salad for obvious reasons.  I suffer from hypoglycemia, and it is way better than before Keto.  But it took a month of the 'shakes' to regulate it.  Cheese is my go-to snack (and may be my problem) but it seems to keep my sugars up.  Just a small piece, or a small bite of jerky.  I used to reach for the Little Debbie box!!  Love the articles, and am considering joining the next challenge.  IF this annoying stall will ever end!!   Anyway, watch that magnesium guys. Dont over-do.  It is a killer!!
PS  I walk 3 miles a day, every day.  Am a stay at home mom, homeschool my children.  No time for much exercise.  But, I can claim the hours at the park as P.E. time for my girls, so make time for the hour walks each day.  Thanks for the support!!  I love the success stories, and think they are helping me not to give up!!

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Hi Dawn, trust me, you are not the only one - It has happened to most of us! Magnesium supplements can cause this, especially citrate. Check out this post for more info on alternatives: Complete Guide to Magnesium Supplementation
I'm not a health professional but I think that you should reconsider your approach to fasting. It's fine if you have no blood sugar issues but if you suffer from hypoglycaemia, it is better if you eat more frequently. So maybe instead of eating 1-2 times a days, try 3-4 times or up to 5 times.
Instead of cheese, try snacking on avocados with a pinch of salt (ideal), a hard-boiled egg, or a small salad that includes some sort of protein. Or you can eat smaller portions of regular meals throughout the day. Cheese can make your weight stall.
Here is an up-to-date version of this post if you want to read more: How To Low Carb: 15+ Common Weight Loss Mistakes
I hope this helps - keto on!

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I am so sorry this has happened to you and to the other people posting to this article.  I know it is very frustrating but it is a normal and predictable response to persistent dieting, regardless of the eating plan.  I think like the people above, you have impacted your thyroid hormone where your body is no longer converting T4 hormone into T3 like it should.  The result is the creation of rT3 which has no biologic activity and the creation of starvation mode (also called metabolic adaptation).  Your body can now survive on many fewer calories than it did before.  I think the only recourse is to ease up on the calorie restriction you have and then to reset in a couple of months using a part-time dieting framework. It can still be keto and the tips in this article are prudent and helpful to many people but you are one of the exceptions.
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Also, magnesium oxide and citrate have lower bioavailability than magnesium lactate (MagTab SR).  MagTab SR will give you less diarrhea if you feel that you need magnesium supplementation.  I don't know enough about your history to say for sure.

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The only way I can do the keto diet is I do zero carbs for few days first.  Now I measure out 1/2 whole almonds in bowl and that is my only carbs for the day and I stop eating at 3pm that is it. I have eleven pounds to lose but I have to be strict. My worst habit ever is snacking now it takes three months to create a new habit so I have been not snacking at all . I just will not allow it anymore

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I am trying no to give up on Keto but I have been so careful to track every thing that goes into my mouth.  I plan my meals, drink enough water, get a good amount of exercise but the scale won't move.  I think it's because I am on Lexapro.  There is a lot of conflicting opinions on SSRI's and ketosis but i really do believe that my medication is preventing me from losing. =(

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Hi Erin, there's an updated post with more information here: How To Low Carb: 15+ Common Weight Loss Mistakes

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This was helpful. I don't want to give up but I am frustrated. It's been 4 weeks and I don't feel like I've lost a pound. My face broke out with a horrible rash. In fact. I'm seeing a dermatologists today.
I have had more energy and not hungry. Been IF for three weeks and still feel bloated in my stomach area.
But I won't give up because I know it's healthier for me.

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It may be better to take it slow - your carbs may be too low. This doesn't mean that you won't be able to do keto but you may need to lower your carbs gradually.

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I was just put on Lexapro, lowered my Blood pressure but not losing weight, very frustrating.

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I love the Keto diet. As an insulin dependent diabetic my Dr  told me I was well on my way to amputation and blindness. In 3 weeks I've lost from 244 to  227 and inches off my waist. 40 to 36.  17 lbs I have mental clarity and have not been hungry. I'm supplementing with Zeal Wellness and Keto os and ketond. In the last week my sugar level is 85 to 116 even after meals testing 5 times a day. Can't wait to go back to my Endo August 25. My question is what will he say about the Ketones?

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I am trying the keto lifestyle change but having a hard time trying to figure out my calorie intake, protein, fat and carb intake so was wondering if I could ask for some help I would like to know the math behind and science to get me started, I am 184lbs have about 28% percent body fat. I am eat the paleo life style want to loose 40lbs and some body fat as well. Is there someone that might be able to help me understand this and reach my goal.

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You can try our keto calculator- it's easy to use and will give you macros based on your goal: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

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I must say, this may be the most helpful "keto troubleshooting" article I've ever read. Usually, the authors seem not to believe claims of weight gain, cravings, etc, or imply that their readers aren't telling the truth about strictly adhering to keto principles.
I've adhered to keto for 16 months, and have gained 40 pounds in the process. I've been told calories don't matter on keto, and have gorged on nuts and seeds to the tune of thousands of calories per day. I've had tons of low/no carb dairy. As weight would rise, I'd exercise more. I've discovered I have extremely low cortisol, (adrenal fatigue).
Up until reading this article, I've had nothing I knew to try, other than to "not give up"...all while becoming heavier and heavier.
So, thank you! It sounds like you would believe me if I told you that I have been in (blood-confirmed) ketosis, yet reaping none of the reported benefits. It sounds like you'd take it seriously, and really try to help instead of looking the other way. Thanks for giving some specific strategies to implement. This gives me hope that I can adjust, and confirmation that I'm neither crazy nor alone.

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Thank you for your kind words, Kyle! In case this helps, there's an updated post here: How To Low Carb: 15+ Common Weight Loss Mistakes

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I'm beyond frustrated. I'm keeping a close watch on everything. Calories, fat, carbs and protein. Luckily I'm not a sweets person so replacing starch like rice with rice cauliflower has been easy. I've been gluten free and low carb for years and transitioned pretty well to this diet. I weighed 309 at the start...3 weeks ago. My early urine ketones were in the low range and have staxed in the low to medium range. I do have adrenal fatigue and take 10mg hydrocortisol a day to bring levels to normal. I don't exercise per Dr. Orders other than a lot of housework and gardening. I usually range around 10,000 steps a day which is good for my condition. I started to drop after the first 4 days and dropped to 299 overy the next week and a half. But for the last 4 days I've steadily gained and am up to 306. Almost my start weight. I'm concerned my body is stressing due to the severe restrictions. I have had insomnia a good portion of this diet. I take in adequate amounts of potasium, magnesium and celtic sea salt. I do intermittent fasting 12/12. Help!? I hate to give up or tweak the wrong thing. Hashimotos runs in my family and I have not been diagnosed but do have higher ANA levels. Dr. Says it may not be showing yet. The keto calculator has me at 25 carbs. I'm usually a couple under that each day. Should I up them? Thank you in advance.

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Hi Lori, I'm sorry to hear that. I think that you may be referring to "total" carbs - try counting "net carbs" instead: Total Carbs or Net Carbs: What Really Counts?
Make sure you get enough protein and electrolytes, as this will help with cravings. In case of thyroid or adrenal issues, I think it's better to stay away from an ultra low-carb approach. Having to deal with Hashimoto's, I rarely go below 25 g net carbs, mostly at about 30 g.
In case this helps, I posted an update with more potential issues listed: How To Low Carb: 15+ Common Weight Loss Mistakes

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You said "If your carbs intake is low and you don't see any reason why you shouldn't lose weigh, give it some time. Your body may just be getting used to your new life-style and needs time to adjust."
How long should it take to adjust before I need to explore other reasons I am stalled?

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Hi Donna, I'd say 2-4 weeks - that's the general recommendation. Have a look at my updated post here: How To Low Carb: 15+ Common Weight Loss Mistakes

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HI
Great tips
Thank you for the details...
Can you give me some advice
I eat once a day...dinner...
Which consists of meat veggie and oIL
...but afterwards I do have like half cup whole milk for tea and a date with cashews...
Is this why my weight has not moved...just from 1 date and milk even though that is my ONLY meal in a day???
It sounds depressing
Please advise
Thanks

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