5 Common Reasons You’re Failing on Your Keto Diet

Though controversial, the ketogenic diet has soared in popularity over the past year. Also called a keto diet, this strict regime of low-carb, high-fat eating aims to place the body into a metabolic state of ketosis, so that the body burns its fat, rather than stored carbohydrates, for energy.

At its best, champions of the diet claim that keto helped them easily lose weight, balance their blood sugar levels and increase of energy levels. Sounds great, in theory; but if you’re someone who gave the keto diet a go and didn’t experience any of the aforementioned results, it’s natural to wonder why.

Before embarking on any new diet, it’s important to both consult your doctor or licensed nutritionist and consider whether or not you can envision the diet fitting into your long-term lifestyle goals. If your doctor gives you the go-ahead and you want to figure out how to make the high-fat, low-carb lifestyle work for you, check out these common reasons you might be failing on your keto diet.

1. You’re overdoing it on protein.

Many refer to keto as a high-fat, high-protein lifestyle, but the reality is that protein is only supposed to make up about 20 percent of your diet on the standard keto eating plan. When in doubt, focus on upping your fat intake.

“Excess protein interferes with ketosis, and people who focus too much on protein may not achieve a ketogenic state,” Kristen Mancinelli, RD, author of “The Ketogenic Diet“ and the upcoming book “Jumpstart Ketosis“, told Reader’s Digest.

2. You think you’ve achieved ketosis—but you haven’t.

In order to achieve ketosis, you have to drastically reduce the number of carbs that you’re eating. While caloric intake doesn’t affect your ability to reach ketosis, your macros do.

Consult with your doctor or a licensed professional to determine how many carbs you can eat while safely remaining in ketosis, and then consider buying ketone urine strips or breath meters—two products that measure whether or not your body is in ketosis—to keep an eye on your progress at home.

3. You neglected counting calories.

The standard keto diet emphasizes, above all, the importance of your macronutrient intake. You’re encouraged to follow a food plan that is 75 percent fat, 20 percent protein, and only five percent carbohydrates. However, if you take this to mean that you can eat an unlimited amount of food, so long as you’re hitting your macronutrient goals, you will not experience weight loss.

If your body ends up in a caloric surplus day in and day out, you might even experience weight gain.

4. Your diet isn’t varied enough.

Just because you can eat a daily diet solely of delicious, keto-friendy desserts on keto doesn’t mean you should. Many veggies and nutrient-rich foods—think greens, broccoli, avocados and raw nuts—are acceptable to consume on keto, and you should aim to incorporate them as much as possible.

5. You aren’t sticking to your meal plan.

The keto diet isn’t one that you can casually follow. You’re either in ketosis, or you aren’t. Even one cheat meal—heck, even one cheat food—that’s too high in carbohydrates will knock your body out of ketosis, which can produce some discouraging, and immediate, negative side effects.

36 comments

Val P
Val P2 months ago

thanks

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Ruth S
Ruth S2 months ago

Thanks.

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Ruth S
Ruth S2 months ago

Thanks.

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Sophie A
Sophie A2 months ago

tyfs

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Mike R
Mike R2 months ago

Thanks

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Danuta W
Danuta W2 months ago

thank you for sharing

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Clare O'Beara
Clare O'Beara2 months ago

Eat widely and only as much as you need to eat

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Clare O'Beara
Clare O'Beara2 months ago

th

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John W
John W2 months ago

Thank you for sharing this with us

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Teresa W
Teresa W2 months ago

Most people seem to think it consists only of meat, with no carbs at all.

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