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The #1 Reason Why You’re Not Losing Weight on Keto

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Trying to lose weight is difficult. I get it. Are you not losing weight on keto? Between exercising and following the diet, there are many things that you have to get used to. This is especially true if you have not been doing any type of exercise on a regular. For most, the mention of diet foods is enough to turn them off the idea of eating healthy. 

There are some really bland healthy meals out there, and people are worried that eating this type of food is the reality of leading a healthy lifestyle. This is why I love the keto diet. For me, it’s been the only way of eating that has so many different yummy recipes that healthy does not mean bland or restricting anymore. 

There are many delicious meals and snacks available. Check out my new 28-day meal planning eBook here for some great ideas!

Not losing weight on keto?

The main reason why you’re not losing weight on keto is this: you need more protein in your diet.

On keto, people tend to emphasize fat a lot. But if you read this post on breaking a keto stall, you’ll see why this is not the way to go, especially when you’re on keto to lose weight.

Protein will help you shed inches and lose pounds. Therefore, beefing up your diet, or any diet with protein, is the smart way to go in your quest for a healthier and skinnier life. 

5 Ways Protein Helps with Weightloss

Still unconvinced or have doubts? 

Below are 5 reasons why weight loss and protein are a match made in heaven:

1. You’ll Feel Full Longer & That Means Fewer Calories Consumed

One of the most important shifts your body would make while you are trying to lose weight is getting used to smaller portions without cravings or hunger pangs. In order to help yourself during this difficult transition, eat more protein.  It will help you satisfy your hunger without being unhealthy. It also curbs cravings. 

2. Curbs the Highs and Lows of Sugar and Carbs

When you eat meals and dishes filled with sugar or carbs, the sugar highs and crashes are inevitable. During lows, it can be terribly difficult to say no to an offer of ice cream because you know you’ll feel better even if it doesn’t last. 

Unlike carbs and sugar, protein does not subject your body to these swings. There is no such thing as having a protein high or protein low.  It regulates your sugar, so this doesn’t happen.  

Even if you’re on keto, you want to prioritize protein over high fat because adding dietary fat to your diet doesn’t make the most sense when your body has fat to lose. Allow your body to utilize the fat you’re carrying around instead of adding more fat to your diet.

Eat more protein to keep hunger pangs at bay. This is why even on keto, I like to go carnivore for a few weeks at a time to break a stall or reset after a high-carb period of time.

3. Body Takes More Energy to Burn Protein

Your body burns calories when it digests and transforms food into nutrients. Proteins are a complex type of food. They are harder for the body to process than carbohydrates or fats, and because they are harder, you’ll burn more calories.

4. Tones Your Muscles

Being on a diet takes a toll not only on the fat you need to shed but also on the muscles. You lose bulk when you shed pounds. This defeats the purpose of your goal of a healthier lifestyle.

By adding more protein to your diet, you’ll also be adding muscle because this nutrient helps the muscles tone.  So eating protein is the smart thing to do when you add exercise to your life.

5. Repairs Muscles

Exercise, which is important in any fitness plan, can cause some damage to the muscle and inflammation. Protein builds and repairs the muscles, so that doesn’t happen. If you put two and two together, it just makes sense that you eat more protein to help you reach your goals. 

Protein isn’t just another fad diet that will take tons of time to learn and then not be sustainable.  It works and has powerful benefits for your health and body. Make sure to add it to your diet so you’re not working twice as hard to get your lean body.

5 Recommended Proteins To Eat

If you start loading your diet with protein, it will be easier to lose and maintain weight and lead a healthier lifestyle. Poultry such as chicken and turkey is an obvious choice for protein, but what about other options?

To create change for the better in your life and in your diet, take a look at the healthiest sources of protein in the list below, along with chicken, of course:

Think Dairy! Eggs, Cheese and Yogurt

Dairy foods are prime sources of good protein. For example, a medium egg has a whopping 6g of protein per serving. Eat more eggs! 

Cheese and yogurt also provide protein and are an easy way to get the protein you need. Go with the unprocessed, full-fat versions, especially on keto, to help yourself feel fuller longer.

If you start incorporating all three, you’ll have a power breakfast that will help fuel you through the day! 

Protein from the Sea – Fish and Seafood

Steak is the most common protein choice, and though I could probably eat a rib-eye every day, I like variety in my diet.

Try to incorporate more fish and seafood into your diet. These are both good sources of protein while adding other nutrients and minerals to your diet. They also make tasty and flavorful meals. 

Try my Salmon Fritters and Keto Shrimp and Grits in your next keto meal plan.

Who says healthy has to be bland?

Honorable mention – Canned Tuna

Many people are discouraged from eating healthy because of the effort it requires. Being healthy will take time and commitment, but it doesn’t have to be hard. Finding shortcuts to help you along the way is essential, and canned tuna is one that will save you time. 

In fact, canned tuna is truly a lifesaver when it comes to protein-rich diets. Plus, it is pretty inexpensive to buy. So being strapped for cash or time should not be an excuse to stop your fitness goals.

Try these amazing Keto Tuna Melts for a delicious high-protein breakfast.

Pork is a Healthy Protein

Pork is an amazing meat for those on the keto diet. Its great mix of protein and healthy fat means you don’t need to add any additional fat to your diet, so there is no need to add extra cheese or cream to meet a fat macro.

There are many ways to cook pork that are delicious and flavorful for your entire family. Try my Grilled Pork Chops or BBQ Pork Sliders.

Beans, Lentils, and Nuts Are Good Options

Protein is often associated with meat, but meat is not the only source of this nutrient. You could easily add nuts, beans, and lentils to your diet. In fact, they are good sources, and you’ll start considering them your best protein friend. 

If you’re following a ketogenic lifestyle, be sure to check the carb count of your beans and lentils per serving. Also, you want to be careful about your serving of nuts, as again, this can add up in fat content quickly.

Frequently Asked Questions

Can you be in ketosis and not lose weight?

Yes, you can. Just because you are in ketosis doesn’t necessarily mean the weight will just drop off. Remember, fat is a component of being on the keto diet, but if you’re eating too much, you’re not losing weight on keto.

Why am I not losing weight on keto diet?

In simple terms, you are eating too much fat and not enough protein. There needs to be a proper balance.

How can I speed up ketosis weight loss?

By incorporating exercise, intermittent fasting, and carefully counting your calories, you should be on the right track to losing weight through ketosis.

If You’re Not Losing Weight on Keto, Add More Protein

If you’re not losing weight on keto, you need to add more protein, but you should also monitor your fat intake closely.

People still think they can eat all the fat they want, but that’s not true. If you’ve been doing that, this is why you’re not losing weight on keto.

It’s all about balance.

If you have trouble properly meal planning, check out my new 28-day meal planner eBook. It will help you stay on track with proper protein/fat/carb ratios, and it’s filled with super easy and delicious recipes to try!


28 Day Keto Meal Plan eBook

Are you tired of constantly trying to come up with new keto meals and recipes every day? Are you struggling to stay on track with your diet? If you answered yes, we have the perfect solution for you – our 28 Day Keto Meal Plan eBook!

On and Off Keto | + posts

Iva discovered the keto diet back in 2020 and has experimented with it, off and on. She recently took over this site and shares experiences, her knowledge and some yummy recipes. She also runs a women only website Women Blazing Trails.

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