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Why am I Not Losing Weight on Keto?

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  Published on March 29th, 2021
  Reading time: 2 minutes
  Last modified January 28th, 2022

Whether you’ve just started or are well on your way on a ketogenic diet, chances are, you’ve thought of this question at some point in your journey.

That’s because there’s a disconnect between what we actually want to happen, and what we are willing to do to achieve it.

Now, we don’t mean to get philosophical on you, so here’s a very easy question.

What does it mean to lose weight?


Looking Beyond Weight

To understand what it means to actually lose weight, we need to determine what exactly makes up our total weight.

  • Water
  • Fat mass 
  • Muscle mass

These are the three main contributors to our body weight. 

Typically, we want to lose fat mass, while maintaining or increasing as much muscle mass as possible.

If you’ve started going to the gym, and you feel and look great, but you’re concerned about the number on your scale, you might be seeing a three-pound increase in your muscle mass overshadow a two-pound drop in your fat mass. So, is that a bad thing?

No, it’s phenomenal progress! 


Some Weight Loss Tips

Stress might be a large underlying factor that stumps your weight loss.

Ask yourself, have you been cheating on your diet, even if unintentionally? 

If you’re constantly having “whoops” days, where you’ve eaten something that isn’t on the nutrition plan, perhaps you should pay more attention to that.

You need to also track your food consumption. Often, we get caught up in our small routine, and not realize that we may be eating more than we thought.

You could also try incorporating different intermittent fasting techniques, not just sticking to one tactic for months on end.

Your body can easily get stuck in a cycle where your metabolism has already gotten used to your intermittent fasting schedule and you’re only receiving minimal benefits.

So, you might start intermittent fasting with good intentions, but you end up ruining your progress by plateauing and not losing any body fat.

Instead, you should try having breakfast on some days and incorporating intermittent fasting on others. It helps keep your body’s metabolism on its toes.


Exercise Is King

We’ve said it before and we’ll say it again–make sure you’re actively moving, every day. It’s the best way to help you in your ketogenic journey.

Make sure you are:

  • Getting 10,000 steps every day
  • Going to the gym (if not able to, just keep on moving throughout the day)
  • Incorporating High Intensity Interval Training (HIIT) 
  • Doing some sort of resistance training.

And even if you gain weight while doing all of the above, you’ll be getting your ideal body composition, which is great news!

Please let us know if you have any more questions! We’re your biggest supporters on your ketogenic journey.

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