Keto For 6 Weeks And No Weight Loss – What’s Going On?
If you’ve been following the ketogenic diet for 6 weeks and still not seeing any weight loss, it can be extremely disheartening and confusing. After all, the keto diet is one of the most effective diets and has been proven to help with weight loss. So what’s going on if you’ve been eating keto for 6 weeks and still not seeing any results?
1. You’re Not in Ketosis
The first thing you should check is whether or not you’re actually in ketosis. The ketogenic diet works by putting your body into a state of ketosis, where it burns fat for fuel instead of carbs. This is why the diet is so effective for weight loss – by being in a state of ketosis, your body is naturally burning fat and losing weight. However, if you’re not actually in ketosis, then you won’t see the weight loss you’re hoping for.
The best way to check whether you’re in ketosis is to use a ketone meter or ketone test strips. These devices measure the amount of ketones in your urine and can tell you whether or not you’re in ketosis. If you’re not in ketosis, then it’s time to adjust your diet.
2. You’re Not Eating Enough Fat
The ketogenic diet is all about eating high amounts of fat, moderate amounts of protein, and very few carbs. If you’re not eating enough fat, then you won’t be able to get into ketosis and won’t see any weight loss. Try to make sure that 70-75% of your daily calories come from fat, 15-20% from protein, and 10-15% from carbs.
3. You’re Eating Too Many Calories
When trying to lose weight, you need to be in a caloric deficit – meaning you need to be eating fewer calories than your body needs. If you’re eating too many calories, then you won’t be able to lose any weight. Try tracking your calories for a few days to make sure you’re not eating too much. You may also want to try reducing your daily calorie intake by 300-500 calories to help you start losing weight.
4. You’re Not Eating Enough Fiber
Fiber is an important part of the ketogenic diet. It helps keep you feeling full and satisfied and can help prevent cravings and overeating. It also helps to regulate your blood sugar and cholesterol levels. If you’re not eating enough fiber, then you may not be getting all the benefits of the keto diet.
Try to make sure you’re getting 25-35 grams of fiber per day. Good sources of fiber include nuts and seeds, leafy greens, avocados, and berries.
5. You’re Eating Too Many Carbs
Even if you’re eating low-carb, it’s still possible to eat too many carbs and kick yourself out of ketosis. The ketogenic diet is very strict when it comes to carbs – the maximum amount of carbs you should be eating is 50-100 grams per day. If you’re eating more than this, then you won’t be able to get into ketosis and won’t see any weight loss.
6. You’re Not Exercising
Exercise is an important part of any weight loss plan, and the ketogenic diet is no exception. Exercise helps to boost your metabolism and burn more calories, which can help you lose weight faster. Try to make sure you’re getting at least 30 minutes of exercise each day. This can be anything from going for a walk or jog to lifting weights or doing HIIT.
7. You’re Not Drinking Enough Water
Staying hydrated is an important part of any diet. Drinking enough water can help to keep you feeling full and satisfied and can help prevent cravings and overeating. It can also help to boost your metabolism and help you lose weight faster. Try to make sure you’re drinking at least 2 liters of water each day.
Conclusion
If you’ve been eating keto for 6 weeks and still not seeing any weight loss, then there are a few things you can do to help. Make sure you’re actually in ketosis, eating enough fat, not eating too many calories, eating enough fiber, not eating too many carbs, exercising, and drinking enough water. If you do all of this, then you should start to see some weight loss.
