Why Am I Not Losing Weight on Low Carb Diet?

not losing weight on a low carb

The LCHF or low-carb high-fat diet is a way of eating that has helped many people to lose weight. This diet limits the intake of carbs to 50-150 grams per day. On the other hand, the keto diet is another low-fat diet. It also restricts the carb intake to fewer than 50 grams per day. Both diets have their benefits and drawbacks. If you are not losing weight on a low carb diet – it can be due to many reasons. To reap the benefits of a low-carb diet, you must follow it properly.

Here are a few reasons that why you are not losing weight on the keto diet.

Eating too many carbs than recommended

Eating too many carbs is one of the major reasons for not losing weight on a low-carb diet. To get your body into ketosis, you must consume fewer than 50 grams of carbs per day.

Ketosis is the state of the body when your body starts to burn fat instead of glucose. If you wonder you are in ketosis but not losing weight, you need to reduce your carb intake.

To reach ketosis, you need to decrease carb intake to the recommended range. For that, you can use various online apps to keep a record of your total carb intake.

Consuming too many calories

Creating a calorie deficit is crucial to losing weight. You can create a calorie deficit by eating fewer calories than recommended or by increasing your physical activity.

If you are on a low-carb diet and not losing weight, you might be eating more calories than recommended. Many keto-friendly diets are high in calories like different healthy oils, nuts, and cheese.

Eating too much of these foods will not make any difference, and you will not lose any weight. Just stick with the right foods and control your portion size to lose weight on the keto diet. 

Eating processed food

Healthy eating is a key to every weight loss plan. If you are not eating whole and nutrient-rich foods, you may not lose weight.

If you are following a low-carb diet, do not eat too many processed or packaged food items. Switching to packaged or processed keto snacks or food instead of wholesome foods will detract you from your weight loss journey. These foods have low nutrient content like vitamins and minerals. It may add more calories to your routine. That will restrain your body to get into a ketosis state.

To get the desired results from the keto diet – it is ideal to avoid processed food. Eat poultry, healthy fats, meat, and full-fat dairy products to reach your goals. Avoid processed or packed food along with starchy vegetables, pasta, noodles, white bread, and sugar.

An underlying health issue

The Keto diet is the best way to lose weight and avoid many health issues. However, if you are following the right rules of a low-carb diet and are not losing weight, that may be due to some underlying health issues. These are a few health issues that may make it difficult to lose weight.

  • PCOS (polycystic ovary syndrome)
  • Cushing syndrome
  • Hypothyroidism
  • High insulin level of body

If you are on a low-carb diet and are not losing weight, don’t worry. You can talk to a doctor. Your doctor will help you identify the underlying cause of not losing weight.

Impractical weight loss goals

Consistency is the key to losing weight. Making small changes and following a diet properly will help you lose weight. Some people set unrealistic goals for weight loss. They expect to lose weight rapidly.

Though it is normal to lose weight fast when you start a diet plan, the rate of weight loss varies from person to person.

If someone is losing weight fast, that doesn’t mean you are also going to lose it fast. Experts recommend losing half to one kg weight per week.

Setting unrealistic goals end up in weight gain instead of losing it. It is ideal to set realistic goals, eat healthy foods, and don’t expect to lose weight fast as it may result in losing only water weight instead of fats.

Lack of proper sleep

Lack of sleep may harm your weight loss journey. Inadequate sleep leads to stress. Stress produces more cortisol – a hormone that results in the storage of more fats in your body. Usually, this fat is stored in the belly region.

This stress further contributes to improper sleep. Improper sleep leads to more weight gain as it increases the amount of hunger regulating hormones (leptin and ghrelin).

If you continue to be stressed or have irregular sleeping habits, you must address these issues to lose weight. You can lower stress and improve your sleep by performing stress-releasing exercises, yoga, and meditation. Spend less time in front of the screen and develop a habit of morning workouts.

Lack of physical activity

Adopting a few lifestyle changes are also important to lose weight. If you are only relying on the diet and not incorporating physical activity into your routine – you may not lose weight.

Aside from losing weight, exercise also has several health benefits. Exercise not only burns calories and fats, but also lowers the risk of high BP, diabetes, and depression. Increased physical activity also speeds up the metabolism that is too good for weight loss.

Increase your physical activity by climbing stairs or parking your car a few miles away from the destination. Make a habit of exercising four to five times a week to lose weight in a healthy manner.


The Keto diet is an effective way to lose weight. However, there can be several reasons if you are not losing weight on a low-carb diet.

Eating too many calories, reduced physical activity, an underlying health problem, or setting up unrealistic goals can be a reason for not losing weight on a low-carb diet.

If you want to get the results from a low carb diet, increase your physical activity, eat fewer calories, stick with healthy food, avoid stress, and get enough sleep. All these things will help you lose weight in a healthy way.

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