Can You Be on a Keto Diet and Not Lose Weight?

A keto diet consists of foods that are high in fats and low in carbohydrates. Trying the keto diet may work for temporary weight and fat loss but may not be the most effective for lifestyle changes that lead to long-term weight loss.

Some people try the keto diet to lose weight. On this diet, you eat foods high in fat and low in carbohydrates. This puts your body in a state of ketosis. During this state, your body burns fat for energy instead of the carbohydrates from your diet, which can lead to weight loss. Following this diet may also lower blood sugar and insulin levels in the body.

Many people do lose weight on the keto diet. However, there are some caveats. Like most diets, you will not lose weight right away. It will take you a few weeks to start shedding pounds. Additionally, this diet is pretty restrictive, and for most people, it's not sustainable in the long term. Once you go off the keto diet, you may gain back some of the weight you lost.

In some cases, people do fail to lose weight and even gain weight on a keto diet.

There are three major macronutrients: fat, carbohydrates, and protein. Fat has nine calories per gram, while carbs and protein have just four calories per gram. So, eating more fat means you may end up eating more calories than you need or expend, which can lead to weight gain.

Additionally, an initial weight loss on the keto diet is often at least half from water weight, not body weight. You may get excited after losing a few pounds quickly and then see your weight loss slow or stall. You may also see a quick increase in water weight from reintroducing carbs to your diet on a "cheat" meal and exiting the state of ketosis.

If you don't eat the proper balance of macronutrients on the keto diet, you may gain weight because you will eat a lot of fat and not actually burn it off through ketosis. Some people combat this risk by closely tracking everything they eat on paper or in an app. Others use special strips that test their urine for ketones to ensure they are in a state of ketosis. One study showed that the best time to test your urine for ketones is in the early morning or several hours after dinner.

Like any restrictive eating regimen, the keto diet has risks. Because of these risks, experts say you should only follow this diet for a maximum of six months.

Lack of nutrients

Because this diet is so restrictive, you may not get all the nutrients you need long-term. On keto, you don't eat many fruits or whole grains. Because of this lack of nutrients, many people report feeling sluggish or foggy. This syndrome is referred to as the " keto flu.". You may also have mood swings and difficulty focusing. Other symptoms of the keto flu include digestion issues and dizziness. The keto diet can also lead to constipation due to a lack of fiber.

Heart disease

On the keto diet, you increase your fat intake. This includes saturated fats, which can increase your risk for heart disease. After just two months on the keto diet, you will have more fats in your bloodstream. Long-term, this diet may increase the risk of heart attack or stroke.

Liver & kidney disease

People prone to kidney or liver disease may want to consider options other than the keto diet. On the keto diet, your body turns fat into ketones in the liver. These ketones are processed in the kidneys before being used for energy. This higher level of ketones can strain your kidney and liver. So, if you already have a liver or kidney condition, it may make it worse. Anyone with kidney and liver disease should talk to their doctors before starting the keto diet.

Stress

Some experts state that following such a restrictive diet can lead to psychological stress and cycles of shame or binge eating. The keto diet can also cause stress because you must track everything you eat to ensure you get the proper macronutrients levels to remain in ketosis. It can also lead you to become detached from what your body is telling you by ignoring signals such as hunger or cravings for certain foods. Additionally, stress can lead to weight gain. 

Diabetes medications

People with diabetes who take medication to lower their blood sugar may need to adjust their medication while on the keto diet since it can lower their blood sugar naturally.

If there were no benefits to the keto diet, it might not be quite as popular as it is!

Weight loss

Yes, many people do lose weight on this diet. However, as mentioned, this weight loss can be temporary. Because this diet is high in fat, some people who follow it say they feel more satisfied and less hungry than on other restrictive diets. This is because fat takes longer for the body to fully break down, so you feel full for longer when you eat higher-fat foods. Restricting yourself from eating certain food groups also lowers your overall caloric intake. It can contribute towards weight loss on the keto diet.

Eating comfort foods

Many people enjoy the keto diet because it allows them to eat fatty foods that are more restricted on other diets. These foods include red meat, cheese, and butter. Additionally, plenty of specialty foods on the market are designed specifically for people following the ketogenic diet, like keto-friendly bread, snack bars, and cookies.

Helpful to people with epilepsy

Following a keto diet has been shown to reduce the severity of epilepsy in some children. This diet is not usually recommended for adults because it can be hard to follow. For adults, experts recommend a modified Atkins Diet to help manage epilepsy symptoms. Researchers are also looking into whether the keto diet can help people with other neurological disorders like Parkinson's disease, but more study is needed.

Helpful to athletes for short-term fat loss

People who do bodybuilding and other types of athletes may use the keto diet for a short period to cut fat more quickly than they could on other diets. They do this to prepare for special events or competitions.

There are two popular approaches to following a keto diet. The first one is more moderate. In this option, 20% of your calories come from protein, 15% from carbs, and the other 65% come from fat.

The second option allows for even fewer calories from carbohydrates. In this option, you get 20% of your calories from protein, 5% from carbs, and 75% from fat.

Popular foods to eat on the keto diet include:

• Entire eggs (including the yolk)
• Nuts and seeds
• Avocados
• Dairy products
• Fish
• Butter
• Oils
• Vegetables
• Meat

No diet is perfect for everyone. Before you begin any diet, it's important to do some research and talk to your doctor to ensure it is the right choice. Every diet has benefits and disadvantages. Trying the keto diet may work for temporary weight and fat loss but may not be the most effective for lifestyle changes that lead to long-term weight loss. If you do not lose weight on keto, talk to your doctor to find another diet option that might work better for you.