Not losing weight on the keto diet? Here’s why

• Benefits of a keto diet
• What is Keto?
• What can you eat on a keto diet?
• Is the keto diet bad for diabetics?
• What is Keto flu?
• Protein shake fuelling your Keto diet? You may want to try alternatives
  
• The best keto snacks to help ward off that between-meal hunger

You’re eating too many carbs

The keto diet requires you to reduce your carb intake to around 20-50 grams a day (or around five per cent of your diet), so you’ve probably cut out the obvious suspects like bread and pasta. But have you thought about the carbs hiding in your fruits, vegetables, dairy and nuts? Focus on eating high-fat proteins and low-carb vegies (such as avocado and zucchini) to help induce ketosis ­– and if you’re not sure how many carbs an ingredient contains, there are a load of apps that can help.

You’re eating too much

If you thought you could eat as much as you like as long as it was the “right” sort of food, think again. When you’re trying to lose weight, your body needs to use more calories than it consumes – no matter what diet you’re on. So if your portion sizes are too large, or you’re snacking throughout the day, you may well be consuming too many calories, and therefore failing to lose weight. This is especially possible on keto, as so many keto-friendly foods (like olive oil, full-fat dairy and nuts) are highly calorific.

You’re snacking too often

Even if your snacks are keto-friendly, munching on snack bars, nuts, cheese and keto desserts between meals can increase your calorie intake and derail your weight loss efforts. If you know you’re going to want multiple snacks in a day, try to reach for healthier options, such as a hard-boiled egg or some vegetable sticks with guacamole.

You have an allergy

Many people have food allergies and intolerances that they don’t know about, and these food sensitivities can stall your weight loss. When your body is sensitive to a nutrient (such as lactose or gluten, for example), those compounds can cause reactions in the gut and lead to inflammation – which prevents weight loss and increases weight gain.