5 Biggest Reasons You're Not Losing Weight with Keto (and What to Do)

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Updated 4/24/19

Despite your best efforts, you’re not losing weight on keto. Perhaps you’ve plateaued or even gained weight. Not an inch lost. Not a pound dropped. You’ve keto crashed. Now you’re confused. You held so much hope for keto. Now what?


  • You’re not actually in ketosis. Ketosis is the state your body is in when it burns fat for fuel instead of carbs. Urine strips might not as accurate as you need.

  • You’re eating too much in general. Fat has more calories, gram per gram, than protein or carbs. So you may be eating way more calories than you used to. Seek a nutritionist to get info on your personal caloric needs as well as the ideal macronutrient ranges on keto.

  • You’re not eating enough. Severely limiting your calories slows your metabolism, derailing your progress.

  • You’re eating too much protein. The keto diet is a moderate-protein diet, so aim for 20-25 percent of your calories coming from protein. Too much protein can kick you out of ketosis.

  • You’re eating too many carbs. 20-50 carbs a day is typical of the keto diet. Take a deep dive look into where carbs might be hiding in your current meal plan.


  • Supplementation. If you’re already trying the above tips, plus Bulletproof Coffee, and you’re still not losing weight, it’s time to try vitamin supplementation. These will help your body adjust and speed up the keto process so you can finally see some results.

  • You’re intolerant or allergic to something you’re eating. The most common food allergies are to milk, eggs, peanuts, tree nuts, wheat, soy, fish and crustacean shellfish. Food allergies and intolerances can cause inflammation which can lead to weight gain. An allergy test from a doctor will help determine if you’re allergic to the keto foods you’ve been eating.

  • You’re leptin resistant. Leptin resistance is triggered by irregular sleep, stress, overeating, and calorie restriction. Aim to eliminate all sugar from your diet as well as remove refined and processed foods. For most people, it takes approximately 6-8 weeks to restore leptin sensitivity, after which, the scale will start to budge.

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