Almost everyone will face a stall in their keto weight loss journey from time to time. Even if keto has worked wonders for you so far, there’s still a chance that at some point you will hit a plateau - just like with any diet!
It can feel super frustrating when you’re still “doing everything right” but not getting the results you want. If you’re currently in a stall I want you to take a few big breaths, trust in the process, and relax. Just remember your body can do remarkable things, and isn’t designed to be in “weight loss mode” 100% of the time.
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Our bodies will fluctuate based on a variety of factors like water intake, electrolyte balance, hormones, and that is totally normal! If you haven’t lost any weight in a week or two, just stay the course, drink your water, and see what happens. A keto weight loss stall or plateau is considered 3+ months at the same weight.
Reasons behind keto weight loss stalls & HOW TO BREAK THEM:
We don’t track macros.
If you’ve hit a plateau and “just stick to keto foods” it may be time to start tracking your macros. Macros = macronutrients and are comprised of the ratio of protein, fats and carbohydrates we consume daily. Tracking your macros will help you ensure you’re meeting your daily dietary requirements and not going over.
We don’t track calories.
You have been staying diligently under 20g net carbs per day, but not paying attention to calories. Just like any other diet, calories still count. Keto friendly foods also tend to be calorie dense, so be sure to stay in a calorie deficit suitable for your body. Don’t do anything drastic or starve yourself. Just a slight deficit that is sustainable to you can help break a stall.
We may need to re-adjust our macros.
If you’ve lost some weight but haven’t re-adjusted the macros in your tracking app, it may stop your weight loss. Those macros are applied to your original weight, and will maintain that weight until you change them. You will need to continuously adjust your macros based on your current weight, not your starting weight.
We have been making sure to “get our fats in”.
When you eat excessive fats, your body has no reason to burn your body fat stores. Sure, this is keto and you’re allowed to eat healthy fats, but they should be consumed as a way to help you feel full. The reason why keto works for so many people is they can lose weight without feeling like they’re starving all the time. But you still want to remain in a caloric deficit and only use additional fats if you’re truly hungry. The key is to stay under 20 net carbs, be in a caloric deficit, and hit your protein macro. If you’re below in your fat macro, that’s totally fine as you will burn the fat on your body as fuel.
We’re eating too much dairy or nuts.
Foods like cheese, heavy cream, and high fat nuts are totally allowed on a keto diet. That being said, they are also high in calories and easy to overeat. Try measuring these foods using a scale to ensure you’re not over consuming. Or you could try to eliminate them altogether for a week or two and see if it gets the weight loss moving again.
We aren’t drinking enough water.
The importance of staying hydrated on a ketogenic diet can not be stressed enough. As you remove carbohydrates from your diet, you will begin to excrete water and electrolytes more rapidly too. Sometimes hunger and thirst cues get confused, and we will eat a snack when we actually need water. It is vital that you stay hydrated and drink 3-4 liters (or 0.5-1 gallon) of water every day.
We haven’t tried Intermittent Fasting.
Once you’re fat-adapted and in ketosis trying Intermittent Fasting (IF) can be a great tool to break a stall. Intermittent Fasting is when you eat in a specific “window” of time, and abstain from eating the rest of the time. The most common is to eat within an 8 hour window, and abstain from eating for a 16 hour period (including when you sleep). Some people will skip breakfast and start their window mid-day. Others may have breakfast and skip a later dinner. Whatever works best for your schedule is the best way to try it. It’s not absolutely necessary and some people don’t enjoy it - but it can be a powerful tool that can help control appetite and break stalls.
GRAB YOUR FREE DAILY KETO HABIT CHECKLIST BELOW!
Whichever way you try to break through a weight loss plateau just make sure it is something sustainable. Do not attempt any crazy fasts where you only eat 1 or 2 types of food for a few days - those results are often only temporary and can be quite extreme. Just make a few simple adjustments and go from there. Sometimes the body just needs a bit of time to heal from all the changes we’ve made, and will start losing weight again naturally. Stay the course, and don’t give up!
Remember that weight loss is never a linear process. It has ebbs and flows, and that is totally normal. Some weeks we may not lose anything, while other weeks we lose more than an average amount. Just try a few different things to see what works best for you. And if you need any help to break a plateau or maintain a ketogenic diet, do not hesitate to reach out to someone that may help you. It can be frustrating, but you are not alone!
If you would like more support on your weight loss journey, feel free to connect with me at theketolisticcoach.com to learn more!
You can also click to join the free Facebook group KETO WEIGHT LOSS FOR WOMEN to surround yourself with like-minded keto women offering tips & tricks, and real, non-judgmental support.
