Why am I not in ketosis? This is the question you will most probably ask yourself when you have been doing everything right and the scales show you that there is no reduction in weight. But before you conclude that you are not in ketosis, remember that the numbers on the scale may not accurately show you your internal body changes resulting from ketosis.
The easiest way to determine whether you are in ketosis is to take a urine test. You can do this within the first two weeks of starting the keto diet.
It takes 2-4 days and even up to two weeks for your body to enter ketosis. But what happens when you take a urine test and find that there are no ketones in urine? This means that you haven’t gone into ketosis.
Before you enter panic mode, here are some answers with simple solutions that can help you know why you may not be in ketosis.
Do you have a particular question about not getting into ketosis? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page.
Here's what we'll cover:
Why am I not in ketosis after fasting?
Fasting while on keto increases ketosis. The keto diet and intermittent fasting train the body to efficiently burn fat for energy and get into a state of ketosis. They reduce glucose and lower insulin in the body, increasing your ketone levels which helps you get into ketosis faster.
So, if you are still not getting into ketosis after fasting, this means that you are eating more carbs and less fat. Fasting helps burn down some carbs, but because you have a lot of glucose in your body, a single fast isn’t sufficient to kick you back into ketosis.
So, reevaluate your macros. Your carb intake should be 5%-10% of your daily food or calorie intake. If you turn this to grams, it should be between 20g-40g on a daily count.
Why am I not in ketosis with no carbs?
Low carb but not keto? Take some carbs and more fat.
Ketosis works on two foundations, low carbs and high fat intake. So, if you eliminate all your carbs, you are affecting your calorie intake (carbs are energy-giving foods). And this can affect or slow down your digestion or metabolism, affecting ketosis.
The other reason could be that you are eating lesser fats than you should. Fat is satiating, so you may eat less than you are supposed to. When you undereat the macro of fat you are meant to eat, this impacts ketosis negatively.
Why am I not in ketosis on a carnivore diet?
Well, here is a straight answer for you, proteins.
Although the keto diet emphasizes low carbs, it doesn’t mean that binge eating foods rich in proteins is safe. On the contrary, its causes a relapse. A carnivore diet can also be the reason why keto is not working.
A high intake of proteins increases insulin levels in your body for protein digestion. And it is this insulin that affects ketosis by decreasing ketone production.
Eating too many proteins reduces your ketone production. According to Healthline, eating more proteins than your body needs causes some amino acids to be converted into glucose through gluconeogenesis. And this is not great on a low carb and keto diet as it prevents you from going into full ketosis mode.
Too much of a carnivore diet is so not keto-friendly. So, eat more fat and a little protein.
Why am I not in ketosis after 2 weeks of keto?
Eating low carb but not in ketosis?
How soon you get into ketosis depends on your daily carb intake. Generally, eating 20-50 grams of carbs per day will take you 2-4 days to enter ketosis. However, it can take you more than 2 weeks to go into ketosis if you eat a high carby diet before starting keto. It will take longer for your body to deplete its glycogen stores before entering ketosis.
Other reasons that can affect how long it takes you to enter ketosis are exercise, age, metabolism, and daily protein and fat intake.
So, don’t fret; give your body the time it needs to switch to ketosis. Increase your physical activity and drink lots of water to speed up the time lag.
Why am I not in ketosis after a month of keto?
There are several reasons why you may be struggling to get into ketosis. It could be that you are eating the wrong things. Or it can also be that you are eating the right things in the wrong proportions. What do I mean by this?
If you are still eating a lot of carbs, forget about ketosis. Ketosis can only happen if you are on a low-carb diet. So what happens if you are have significantly reduced your carb intake but still fail to enter ketosis? This is because you are still eating enough carbs that enable your body to produce glucose. And what happens is that your body continues to rely on glycogen instead of fat for energy.
Another reason is that you are not digesting and absorbing the fat and nutrients sufficiently.
It doesn’t matter how much you follow a strict ketogenic diet; if your body doesn’t absorb the nutrients into the cells, then your diet is for nothing. So, get the treatment that enables your body to absorb and utilize the fat you consume. This will help you go into ketosis.
Can’t get into ketosis? Revisit your macros. Eat nutrients in their right proportions. And if this still doesn’t get you into keto, be patient with yourself. Allow your body time to transition from glucose/glycogen to ketone reliance for energy.
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