There are many possible reasons why you may not be losing weight on any diet, so of course this also applies to a ketogenic diet. This list contains some of the most common reason why you may not be losing weight.



There is more to weight than fat. Just because the scale doesn’t show major differences doesn’t necessarily mean that you aren’t losing any fat. Some people lose a significant amount of weight early on in a low-carb diet from water weight, then after that initial phase the weight loss slows. Others start slow. Every person’s body is different.

If you exercise, you may be gaining muscle at the same time that you are losing fat, and as muscle weighs more than fat, and losing fat is often slower than gaining muscle, you may be gaining weight and losing fat at the same time.


Small increases in carbs one day can cause water retention and fluctuation in your weight the next. Don’t worry, after a couple of days back on your regular daily carb limit, the excess water will go away. Hormone balance, especially in women, also cause natural fluctuations in your weight.


Weight loss takes time. Although there are many people who start a keto diet and see immediate and impressive results, not everyone will have the same experience. Every person’s body is different and your body will go at its own pace. There are many variables that will affect the rate at which you lose weight including your age, height, gender, activity level, diet and starting weight before beginning a keto diet, and others.

For those individuals that experience instant and drastic results, that may only happen in the beginning, and will most likely slow down to a more normal rate after a while. Not everyone can look like a super model, but you can be healthier, and happier. Focus on the benefits of your dieting & exercise, and the weight loss goals you do achieve.


Losing fat gets more difficult the closer you are to your target weight. If your weight is already at a healthy level, and you only need or want to lose 5 – 10 lbs, it will be harder to lose the weight. The best way to lose weight at this particular juncture is to closely watch your calorie intake.

Visit and use their free calorie calculator to get an idea of your target calorie range.

Then go to and start a free account (they also have a free app), then make sure to track all of your food intake each day so you’ll know where you’re at, and where you’ll need to adjust.


Just reducing the number of carbs you eat isn’t enough; it’s just the beginning. You need to replace the carbs that you aren’t eating, with nutritious foods.

Stick to healthy fats, meats, fish, eggs, and vegetables. Make sure that you are getting enough fats, if you cut back on both carbs and fats, you’ll end up feeling hungry and miserable.

High healthy fats, moderate proteins, and low carbs is the way to get into, and stay in, ketosis.


Calories count, so you should count your calories. High-fat low-carb diets work because when you get your calories and energy mainly from fat, your hunger is reduced and you end up eating less. Your calories from fat should make up approximately 70% of your daily calories, but fat contains twice as many calories than carbohydrates or protein so it’s easy to overdo it.

If you’re not losing weight but you’re following your diet correctly, try counting your calories for a couple weeks.

Visit and use their free calorie calculator to get an idea of your target calorie range.

Then go to and start a free account (they also have a free app), then make sure to track all of your food intake each day so you’ll know where you’re at, and where you’ll need to adjust.


Keeping your calories intake lower can help you lose weight for a while, but then your body will adapt and you may plateau, so it’s not a good idea to do this indefinitely. Bodybuilders and models do regular cycles of “cutting” and “bulking” to counteract this. What this means is, when you find that you’ve hit a plateau after months of a lower calorie intake, increase the number of calories you eat each day for a couple months to maintain and build muscle. This doesn’t mean go out and eat anything at all and go back to your old diet, but rather eat more of what you’re currently eating.

After a couple months maintaining at the higher calorie intake, you can reduce your calories and get things going again.


Every person’s body is different. This is also true in regards to how a person’s body reacts to carbs. Some bodies are more sensitive than others.

Try reducing your calories under 60 grams per day. Fruits are a major contributor to carbs, and drinking fruit juices or eating dried fruits is like injecting sugar directly into your blood stream. Limit your fruit intake to a handful of berries once in a while.

If you’re still struggling, try limiting your intake to 30 grams a day and stick to high amounts of healthy fats, moderate amounts of protein, and only leafy green vegetables for your carbs.

Try to include coconut oil in your diet. Like KetonX, they contain MCTs (medium-chain triglycerides) that are easily digested and are used for immediate energy, and are converted into ketones, which is what puts your body into ketosis.

If you want to really keep an eye on your carb intake, go to and start a free account (they also have a free app), then make sure to track all of your carb intake each day so you’ll know where you’re at, and where you’ll need to adjust.


Carb cheating can negatively affect your weight loss goals and may be the cause of plateaus or even weight gain. Having a little bite of this and a little bite of that can make those carbs and calories add up quickly.

Cheat days and cheat meals can be okay for some, but can do a lot of harm for others. More than one cheat day or 1-2 cheat meals a week is excessive. If you find it really hard to stay away from unhealthy foods and get back on your diet when you have a cheat meal, it may be better to just avoid cheating all together.


Eating a fair amount of high-quality animal protein is an important part of a keto diet. Eating too little will make you hungrier, and you will most likely eat more. Lack of protein can also cause muscle loss. Eating too much protein on the other hand will mean that your body will have excess proteins that will convert to glycogen and disrupt ketosis.

Typically for that to happen you would have to overeat your protein by a significant amount; 10-15 grams won’t matter. Too many proteins aren’t likely the reason for weight stalling as it is very hard to over eat protein, unless you are taking protein supplements.


Even though many sweeteners have no calories and no carbs, they can affect your appetite and make you hungrier, thereby making you eat more calories. Over-consumption of artificial sweeteners themselves can cause weight gain over time.

If you’re consuming a lot of sweeteners or artificial sweeteners (possibly by drinking too many diet sodas) and you’re not losing any weight, you may want to try decreasing the amount that you intake or even remove them from your diet all together.


Nuts are delicious and high in healthy fats, but they are also high in calories and not very filling (1 ounce of almonds has about 163 calories!). Nuts are very easy to overeat and can rack up your calorie count to an astounding high.

This doesn’t mean that you can’t eat nuts, but it does mean that you need to make sure you control your portions and know just how many calories you are eating. Eating too many nuts or nut butters won’t kick you out of ketosis, but it will mean you’re eating too many calories and that causes weight stalling and possibly even weight gain.


Many dairy foods may be low carb, but they are very high in proteins that are high in amino acid which, like carbs, can spike your insulin levels. This can interrupt the metabolic adaptation that allows your body to reap the full benefits of ketosis.

Try to avoid milk and cut back on cheese, yogurt and cream. Butter is low in protein and lactose so it won’t spike your insulin and is fine to eat.


Low-carb treats using stevia or erythritol as sweeteners are a great treat every now and then, but they may cause cravings. You should use these as only occasional treats and stick to high healthy fats, moderate proteins, and low carbs to make up the bulk of your diet.


Exercise is important, so if you’re not doing it at all, that can slow the rate of your weight loss. If you’re exercising too much, that can also cause a negative effect by making you hungrier and causing you to eat more calories. Most calories you burn during exercise are irrelevant and will immediately be negated when you have an extra snack or two because you overdid it.

Your goal in exercising shouldn’t be to burn calories. The purpose is to improve your metabolic health and increase your muscle mass. This will help you feel better and help you maximize the benefits of your diet. Strive to do 30 minutes of exercise 3-5 times a week, and try to mix up your exercise routine for even better results.


Proper diet and exercise are very important, but without a good night’s sleep to compliment them you won’t see the benefits as quickly or as strongly. Sleep is an important part of a healthy lifestyle and a lack of sleep can cause weight gain and obesity. You should strive to sleep 7-9 hours each night, and sleep on a regular schedule.

If you have a sleeping disorder and are unable to sleep, you should see a doctor as they are often treatable.


Stress is bad. We’ve all heard it, we all know it. But do we really know why? When you’re stressed, your body creates hormones (aptly called stress hormones) like cortisol.

Cortisol can make you hungrier and crave more of the foods that are bad for you. Not only that, but cortisol also stores fat around your stomach area (visceral fat). Stress can also be linked to hypothyroidism which affects your metabolic rate and also makes your body store fat.


Some medications can stimulate weight gain. Check the list of side effects on your medications and see if “weight gain” is listed. If it is, see your doctor to find out if there is an alternative medication you can take that doesn’t include weight gain as a side effect.

Certain medical conditions such as hypothyroidism may also cause problems when trying to lose weight. Other thyroid or adrenal dysfunctions may do the same. You may have these conditions and be completely unaware of them. A quick blood or saliva test can reveal the answer, so if you are really struggling to lose weight and following all the other guidelines but nothing ever seems to work, take a trip to the doctor and see if you have a medical condition that is inhibiting your success and find out what your doctor can do to help.

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