7 Solutions to Try When Your Keto Diet is Not Working

Have you been on the keto diet for a while but not seeing any results? Don’t worry, you’re not alone. Despite its popularity, the keto diet doesn’t work for everyone. There could be various reasons why you’re not seeing the desired results. In this article, we’ll explore some common reasons why the keto diet might not be working for you and provide some tips on what you can do to get back on track.

Reconsidering your carb intake

You’ve cut your carbs, increased your fat intake, and been faithful to your keto diet, but the weight isn’t coming off. It’s time to reconsider your carb intake. The temptation of carbs is hard to resist, but it’s important to remember that even small quantities of carbs can significantly increase your calorie intake. Eating high-carb foods can also lead to a spike in insulin, which can make it more difficult for your body to burn fat. The key is to find the right balance of carbs, fats, and proteins that work for your body. Experiment with different types of vegetables that are low in carbs, like cauliflower, spinach, and broccoli. Also, try adding more healthy fats into your diet, such as avocados, nuts, and olive oil. By adjusting your carb intake, you can give your body the chance to burn fat more efficiently, and get back on track with your weight loss goals.

	REGISTERED DIETITIAN	HEALTHCARE PROFESSIONAL
	Benefits	Benefits
Medical degree. Completed residency program. Licensed to practice medicine.	Can diagnose and treat medical conditions.
May not provide as detailed nutritional recommendations as an RD.
May not provide as much specific guidance on nutrition therapy for medical conditions as an RD.
May not be covered by insurance for nutrition counseling appointments.

Tracking your macros more closely

Are you feeling frustrated because you’re not seeing the results you expected from your keto diet? Don’t give up just yet. One effective way to get back on track is to start tracking your macros more closely. When you first started your keto diet, you may have been diligent about tracking your macros, but as time went on, you may have started to let things slide. However, this lack of attention to detail can make all the difference in your results. By closely tracking your macros, you can see if you’re actually following the diet correctly or if you’re unknowingly sabotaging your progress. You may be surprised to find that there are hidden carbs and sugars in some of your favorite foods or drinks. By tracking your macros, you can identify these culprits and make the necessary adjustments to your diet. So, don’t give up hope just yet. Start tracking your macros more closely and see if it makes a difference in your keto journey.

Ensuring you’re in a caloric deficit

Achieving a caloric deficit can be a confusing and complicated process. To ensure you are in a caloric deficit, you need to be aware of your body’s energy needs and the energy content of the food you consume. While it may seem simple to just eat less and move more, there are many factors that can affect your ability to achieve a caloric deficit. Factors like nutrient timing, hormones, and sleep can all impact your ability to burn fat and lose weight. To create a sustainable caloric deficit, it is important to focus on whole, nutrient-dense foods that will keep you full and satisfied. This can help to reduce cravings and prevent overeating. Additionally, incorporating regular exercise into your routine can help to increase your metabolism and burn more calories throughout the day.

Remember, achieving a caloric deficit is not a one-size-fits-all approach. It requires patience, consistency, and a willingness to experiment with different strategies to find what works best for your body.

Trying different types of fats

Have you been trying different types of fats in your diet? It can be challenging to determine which sources of fat work best with your body. Fortunately, there are plenty of options to choose from, including nuts, seeds, oils, and animal-based fats. Experimenting with different types of fats can help you achieve your nutritional goals and improve your overall health. Whether you’re following a keto diet or simply looking for ways to optimize your health, trying different types of fats is a great way to mix things up and keep your body guessing. So next time you hit the grocery store, consider picking up some new fats to try out in your meals!

FATS	SMOKE POINT	FLAVOR	RECOMMENDED USE
Avocado oil	520°F (271°C)	Mild and slightly fruity	Sautéing, baking, frying
Coconut oil	350°F (177°C)	Mildly sweet with a hint of coconut flavor	Baking, sautéing, stir-frying
Grass-fed butter	350°F (177°C)	Rich, creamy, and slightly nutty	Cooking, baking, spreading
Ghee	450°F (232°C)	Nutty and caramel-like	Cooking, baking, spreading
Olive oil	325°F (163°C) to 465°F (240°C)	Fruity, bitter, and pungent	Salad dressing, low heat cooking
MCT oil	320°F (160°C)	Neutral	Adding to drinks, smoothies

Incorporating more protein into your meals

Are you looking to add more protein to your meals? You’re not alone! Incorporating more protein into your diet can help keep you feeling satiated and energized throughout the day. But with so many options out there, it can be overwhelming to know where to start. Here are a few ideas to get you going:

• Start your day with a protein-packed breakfast. Swap out your carb-heavy morning meal for eggs, Greek yogurt, or a protein shake.
• Add protein to your snacks. Instead of reaching for a bag of chips, snack on almonds, jerky, or hummus and veggies.
• Make protein a priority at lunch and dinner. Choose lean meats like chicken, turkey, and fish, and pair them with veggies and healthy fats like avocado or olive oil.

By incorporating more protein into your meals, you can feel fuller longer and support your body’s muscle-building and repair processes. Give these tips a try and see how much better you feel!

Adding more non-starchy vegetables to your diet

Are you tired of eating the same old vegetables every day? It’s time to add some excitement to your plate by incorporating more non-starchy vegetables into your diet. These include leafy greens, cruciferous vegetables like broccoli and cauliflower, and colorful options like bell peppers and eggplant. Not only do these veggies add variety to your meals, but they’re also loaded with nutrients like vitamins, minerals, and antioxidants that can boost your health. So why not experiment with some new recipes and add some non-starchy vegetables to your next meal? Your taste buds, and your body, will thank you.

VEGETABLE	SERVING SIZE (GRAMS)	NET CARBS (GRAMS)	PREPARATION IDEAS
Broccoli	85	2	Roasted, sautéed, steamed
Cauliflower	85	2	Mashed, roasted, stir-fried
Green Beans	85	4	Steamed, sautéed, roasted
Spinach	85	1	Sautéed, steamed, in a salad
Kale	85	2	Roasted, sautéed, in a salad
Cabbage	85	3	Roasted, sautéed, stir-fried
Tomatoes	85	4	Roasted, in a salad, as a salsa
Bell Peppers	85	4	Roasted, sautéed, stir-fried
Zucchini	85	2	Grilled, sautéed, roasted
Cucumber	85	2	In a salad, pickled, sliced as a snack
Asparagus	85	2	Roasted, steamed, sautéed
Brussels Sprouts	85	5	Roasted, sautéed, stir-fried
Artichokes	85	4	Steamed, roasted, in a salad
Mushrooms	85	1	Sautéed, roasted, in a salad
Eggplant	85	4	Grilled, roasted, sautéed

Experimenting with intermittent fasting

Intermittent fasting has been gaining popularity as a way to lose weight and improve overall health. It involves restricting your calorie intake for a certain period of time, usually around 16-20 hours, followed by a brief eating window. Many people who have tried intermittent fasting have reported significant weight loss, improved energy levels, and better digestion. However, there is still a lot of debate among experts about the best way to do it and whether it is safe for everyone. Some people find that they have trouble sticking to a strict eating schedule and may experience hunger, fatigue, and even dizziness or headaches. Others may find that they don’t see the results they were hoping for, despite following the guidelines. If you are considering experimenting with intermittent fasting, it is important to do your research and talk to your doctor or a nutritionist to make sure it is right for you. You may also want to start slowly and gradually increase the length of your fasting periods to avoid any negative side effects. Remember, everyone’s body is different, and what works for one person may not work for another. So, don’t be afraid to experiment and find what works best for you.

SCHEDULE	DAYS PER WEEK	AVERAGE WEIGHT LOSS	EFFECTS ON HUNGER
16/8	7	1-2 lbs/week	Decreases hunger
5:2	2	1-2 lbs/week	Decreases hunger
Alternate day fasting	3-4	2-3 lbs/week	Decreases hunger
24-hour fast	1-2	2-4 lbs/week	Decreases hunger
36-hour fast	1-2	3-5 lbs/week	Decreases hunger
OMAD	7	1-2 lbs/week	Decreases hunger
5-hour eating window	7	1-2 lbs/week	Decreases hunger
ADF	3-4	2-3 lbs/week	Decreases hunger
Warrior Diet	7	1-2 lbs/week	Decreases hunger
Spontaneous meal skipping	As desired	Varies	Decreases hunger
Alternate day modified fasting	3-4	2-3 lbs/week	Decreases hunger
Intermittent energy restriction	2-3	2-3 lbs/week	Decreases hunger
Meal skipping	As desired	Varies	Decreases hunger
Time-restricted eating	7	1-2 lbs/week	Decreases hunger
Extended fasting (24-72 hours)	As desired	Varies	Decreases hunger

Checking for hidden carbs and other sources of sugar

Are you feeling frustrated with your keto diet not working as expected? It’s time to check for hidden carbs and other sources of sugar! It’s easy to get caught up in the excitement of trying new recipes and foods, but sometimes we forget to double-check the ingredients. Many foods, even seemingly healthy ones, can have hidden carbs and sugar that can kick us out of ketosis. Start by reading labels carefully and looking for hidden sources of sugar such as high-fructose corn syrup, honey, agave, and even fruit. Even low-carb sweeteners like stevia and erythritol can cause problems for some people. Another source of hidden carbs is in processed foods that may contain fillers and thickeners made from cornstarch or flour. So the next time you feel like your keto diet isn’t working, take a closer look at your food choices. By being diligent and aware of hidden carbs and sugars, you can get back on track and see the results you’re hoping for.

Evaluating your stress levels and sleep habits

Evaluating your stress levels and sleep habits is essential for maintaining good physical and mental health. Stress and lack of sleep can cause numerous health problems such as high blood pressure, heart disease, obesity, depression, and anxiety. The first step in evaluating your stress levels is to identify the sources of stress in your life. This may include work, family, finances, or personal relationships. Once you have identified the sources of stress, you can take steps to reduce or manage them. This may involve practicing relaxation techniques, setting boundaries, or seeking support from friends or a professional. Evaluating your sleep habits is also important. Lack of sleep can have a significant impact on your physical and mental health. To evaluate your sleep habits, keep a sleep diary and track the amount and quality of sleep you are getting each night. Make sure your sleeping environment is conducive to sleep and establish a consistent sleep routine. These steps can help you identify areas where you need to make changes to improve your stress levels and sleep habits.

DATE	HOURS OF SLEEP	PERCEIVED QUALITY OF SLEEP	STRESS LEVELS
2021-01-01	7	Good	5
2021-01-02	6	Poor	7
2021-01-03	8	Excellent	3
2021-01-04	7	Good	6
2021-01-05	5	Poor	8
2021-01-06	6	Fair	4
2021-01-07	8	Good	5
2021-01-08	7	Excellent	2
2021-01-09	6	Poor	7
2021-01-10	9	Good	4
2021-01-11	7	Fair	6
2021-01-12	8	Excellent	3
2021-01-13	6	Poor	8
2021-01-14	7	Good	5
2021-01-15	7	Excellent	2

Consulting with a registered dietitian or healthcare professional

Consulting with a registered dietitian or healthcare professional can be a wise decision if you’re feeling perplexed about your keto diet progress. Even if you’ve been following the diet strictly, it’s possible that you may be missing out on key nutrients or not consuming enough of certain foods to meet your body’s requirements. A registered dietitian can help you evaluate your current diet and make personalized recommendations to help you meet your goals. They can also provide you with tips for meal planning and preparation, as well as advice on how to incorporate more variety into your meals to avoid boredom or burnout. Additionally, a healthcare professional can assess your overall health and make recommendations based on any underlying medical conditions or medications you’re taking. Don’t be afraid to seek out professional guidance if you’re struggling with your keto diet – it may be just what you need to get back on track.

	REGISTERED DIETITIAN	HEALTHCARE PROFESSIONAL
	Benefits	Benefits
Medical degree. Completed residency program. Licensed to practice medicine.	Can diagnose and treat medical conditions.
May not provide as detailed nutritional recommendations as an RD.
May not provide as much specific guidance on nutrition therapy for medical conditions as an RD.
May not be covered by insurance for nutrition counseling appointments.

What are some common reasons why my keto diet may not be working?

Some common reasons why your keto diet may not be working include: not tracking your macros correctly, not being in a caloric deficit, not being in ketosis, consuming too many carbs or protein, not getting enough sleep, and stress.

What should I do if I'm not losing weight on keto?

If you’re not losing weight on keto, you should double check your macros and make sure you are in a caloric deficit. It’s also important to track your food intake accurately and ensure you are consuming enough healthy fats. Additionally, you may want to consider incorporating some intermittent fasting or reducing your stress levels.

Can I still eat carbs on keto?

You can eat carbs on keto, but it’s important to limit your intake to around 20-50g per day in order to maintain a state of ketosis.

What are some good sources of healthy fats on keto?

Some good sources of healthy fats on keto include: avocados, nuts and seeds, coconut oil, olive oil, fatty fish (such as salmon), and grass-fed butter or ghee.

Is it normal to experience keto flu?

Yes, it’s normal to experience keto flu when starting a keto diet. This is typically a temporary condition that occurs as your body adjusts to using fat as its primary fuel source. Symptoms may include headaches, fatigue, and nausea, but can be mitigated by staying hydrated, getting enough electrolytes, and eating enough healthy fats.

In conclusion, if you have tried the keto diet and it’s not working for you, don’t give up! There are still many options to explore such as adjusting your macros, trying different meals, tracking your food intake more closely, or seeking advice from a professional nutritionist. Keep in mind that everyone’s body is different and what works for some may not work for others. It’s important to listen to your body and find a plan that is sustainable for you in the long term.