The keto diet has exploded in popularity as a way to lose weight and improve health. But not everyone loses weight on keto, and some stop losing weight after a few months. If you aren’t meeting your weight goals, you may need to make some adjustments or talk with a registered dietitian.
First, make sure you are in ketosis
The main purpose of the keto diet is to send your body into ketosis. In ketosis, your metabolism shifts and starts to burn fat instead of carbohydrates to fuel your body.
However, it can take a lot of careful planning to put your body into ketosis. While on keto, your diet is made up of 60% to 75% fat, 20% to 30% protein, and 5% to 10% carbohydrates. This goes against the usual American diet, which is over 50% carbohydrates.
You can check to see if you are really in ketosis using at-home urine test strips. These strips detect ketones, substances your liver creates when processing fat. However, being in ketosis is not going to make you lose weight if you are still taking in too many calories, says Scott Keatley, RD, a dietitian at Keatley Medical Nutrition Therapy.
Most people lose weight on keto if they do it correctly
If people are following the keto diet correctly, it’s pretty rare to not lose any weight, says Keatley.