Reasons You’re Not Losing Weight on Keto

If you’ve been following a ketogenic (keto) diet for weight loss, but aren’t shedding pounds or have hit a weight-loss plateau, you may feel discouraged and frustrated. But Virta can help.

Virta member Nate P. was overweight most of his life. When he was diagnosed with type 2 diabetes and high blood pressure, his doctor encouraged him to try a 1,200-calorie-per-day diet. After trying the low-calorie diet and several others, Nate knew he needed a plan he could stick to if he wanted lasting results. That’s where Virta came in. Since joining Virta, Nate has lost 70 pounds and no longer needs insulin or blood pressure medications.

First, know that it can be normal for weight loss to slow or stop during your health journey. However, with the right lifestyle approach, it’s possible to lose weight and get your diabetes under control. If you’re in ketosis, but not losing weight, here are a few common culprits.

1. Eating hidden carbs

You skip the bread and pass on the pasta, but you may still be consuming more carbs than you realize. Carbohydrates can sneak into your diet in surprising places, even in foods and beverages considered healthy. A few to watch out for include:

• Tomato sauce (many varieties contain added sugar)
• Flavored or sweetened yogurt
• Salad dressings, particularly Caesar, Italian, French or Russian
• Sweetened non dairy milk, like oat milk, sweetened almond milk and soy milk
• Protein bars
• Beans and legumes
• Barbecue sauce
• Sugar-free cookies and other desserts
• Fruit juice (even no-sugar-added varieties are high in carbs)
• Quinoa
• Certain types of veggie chips

2. Eating more calories than your body needs

Calories are a measure of energy. If you consume more energy (calories) than your body needs, your body will store the excess energy as fat. If you consume calories in a deficit, you’ll lose weight.

If you’re in ketosis but aren’t getting the weight-loss results you want, you may be consuming more calories from fat than your body actually needs (e.g. excess heavy cream, fat bombs, low carb desserts), so consider temporarily tracking your food intake to get a sense of how much you’re consuming.

3. Too much snacking

Even if you’re eating low-carb snacks, eating too many can sabotage your weight-loss efforts. Many low-carbohydrate foods, such as cheese, nuts, jerky sticks, avocados and oils, are calorie-dense.

Consider temporarily tracking your food intake to see if snacks cause you to exceed your daily energy needs.

4. Drinking alcohol

Alcoholic beverages contain calories and many have carbohydrates, so if you imbibe regularly, it could curb your weight loss success. Unless you are specifically choosing a low carbohydrate version of beer, wine, or mixers, many of the usual options contain refined carbohydrates, so they affect your body just like white flour, sugar and candy do.

Additionally, drinking alcohol can affect your decision-making ability, so you might indulge in a few extra snacks or not stick to your meal plan while drinking.

Consider cutting back or eliminating alcohol from your diet if you are not losing weight on a keto diet. For more information about navigating drinking with a keto diet, see our guide here.

5. Underlying health conditions

Certain underlying health issues can also make it challenging to shed pounds. Common health conditions that impact weight loss include:

• Depression
• Chronic stress
• Polycystic ovary syndrome (PCOS)
• Hormonal changes in women, particularly during puberty or menopause
• Thyroid disorders, such as hypothyroidism
• Cushing’s syndrome
• Insulin resistance 

If you’re not losing weight despite making dietary changes, talk with your healthcare provider to see if any of these health issues could be the culprit. If you’ve been diagnosed with one of these conditions, be sure to follow your treatment plan and see your provider regularly.

6. Certain medications

Some medications can affect the body’s ability to lose weight. The following medications may cause weight gain:

• Type 2 diabetes medications, like insulin, sulfonylureas, and thizolidinediones
• Corticosteroids for Lupus or asthma
• Beta-blockers for high blood pressure and some heart conditions
• Birth control pills
• Hormone replacement therapy
• Antidepressants
• Antipsychotic and schizophrenia medications
• Antiepileptics to control seizures 

Always check with your healthcare provider before starting or stopping any medications and if you have questions about how these drugs impact weight loss.

The Takeaway

A well-formulated ketogenic diet can help you lose weight and get type 2 diabetes under control, but it’s essential to watch for sneaky weight-loss saboteurs.

If you are diagnosed with type 2 diabetes and want to live a healthier lifestyle, Virta Health may be able to help. By making healthy lifestyle changes in a medical setting with supportive resources like 1:1 virtual coaching, you can regain control of your health and feel like yourself again. See if you’re eligible for Virta Health here.

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