Have you been following a Keto diet for a while, and are now finding that weight loss has stopped? If so, you are not alone. Typically, there are small habits that creep in a sabotage weight loss.
It’s no indication of failure.
With any health or weight loss journey, there will be times of progress and plateau. We can learn through it all.
If weight has stopped on keto for you, take a look at these 7 reasons why, and get right back in the Keto Zone!
7 Top Reasons Your Weight Loss Has Stopped on Keto and What to Do
1. Plain and Simple, You’re Eating Too Many Carbs
Most new keto eaters know they have to cut carbs. Some count every gram; others simply cut out carb-foods. Either way is fine, as long as you’re seeing results.
But, both strategies can succumb to a plateau.
If you are counting your grams of carbs, aim for 20 grams or less net carbs. Net carbs are total carbs minus fiber and sugar alcohols (like those in erythritol).
Use this algorithm: Carbs – (Fiber + Sugar Alcohols) = Net Carbs.
If you haven’t been counting, but find that weight loss has stopped, it’s a good time to start, or at least do so for a short amount of time, until you’re sure you’re restricting carbohydrates enough. Again, aim for 20 grams net carbs.
Double-check and make sure you’re not missing any hidden carbs. Here’s a good list of hidden carbs.
2. You’re Not Tracking Keto Levels and/or Not Achieving Ketosis
Knowing your ketone levels puts the control in your hands.
Everybody is different.
While your spouse, your friend, or your cousin gets into ketosis regularly with a certain level of carbs, your body may require a different or lesser amount.
Not knowing if you’re in ketosis, and not losing weight is a source of unnecessary frustration.
Instead, check your ketone levels with ketone strips and use them to adjust your diet and reach ketosis.
3. You’re Eating Processed & Inflammatory Foods
Like any type of eating plan, you can make good and bad choices. Vegetarians can eat Oreos for every meal, or they can focus solely on vegetables.
Similarly, Keto Zone eaters can eat unhealthy, processed, low-carb foods, or they can eat healthy fats with protein and vegetables alongside.
Eating a diet high in processed foods is never a good idea, for weight loss or health, no matter your eating plan (1).
Instead, always check food labels for healthy vs. unhealthy fats. Make as much as you can at home. Be choosy about your food.
4. Your Total Calories Intake is Too High
While many people will lose weight simply by cutting carbs without regard to calories, some won’t. For some, a big overage in calories will halt weight loss or even cause gain. Yes, even while eating low-carb.
Luckily, Keto Zone eating helps you control portions, and most people feel hugely satisfied with it.
So, if it’s not big portions, look to calorie-dense foods. The most common culprit? Nuts, believe it or not.
When going low-carb, many people start eating huge amounts of nuts. Nuts are good, healthy food. But, too many nuts are a problem.
It leads to too many calories and unfortunately, too high a diet in omega-6s.
If this seems to be an issue for you, consider keeping nuts to no more than ½ cup per day, and adding more variety to your diet, including vegetables, to control calories (2 tablespoons of nut butter = ¼ cup nuts)
5. You’re Eating Out Too Much
Unfortunately, it can be tough to stay in the Keto Zone if you eat out often. It helps if you have a game plan to start.
But, sometimes, even good Keto Zone restaurant choices have added carbs.
If you’re wondering why the salad tastes so good, it may have a sweet dressing.
Steak rubs, marinades, and otherwise low-carb sauces can have added sugar at a restaurant.
Typically, the restaurant is more concerned with pleasing your taste buds than your carb count.
So, you must be diligent. Take a look at our Keto Zone Restaurant guide. Then, go a step further and ask about preparation if you’re concerned.
It’s worth the awkward waiter questions to stay in the Keto Zone and start losing weight again.
6. All-Day Calorie Restriction
If you’re simply eating low calories for 16 hours per day, your body may begin to adapt and cause you to burn less.
Study after study has shown that our bodies adapt to low-calorie eating.
If you eat for 8 hours per day and consume your daily fats and calories needed, and then fast for 16 hours per day, your body will lose weight (2).
To start: Eat an early dinner, only drink no-carb coffee when you wake (you can add MCT Oil Powder), and then delay your first solids until late morning. This schedule can help you incorporate intermittent fasting easily.
7. You’re Near Your Goal Weight
If you have one hundred pounds to lose, the weight will come off faster than if you have ten pounds to lose.
Once near their desired goal weight, many dieters find weight loss has stopped.
Your body is in homeostasis and conservation, it will resist change when it thinks the change is too much.
You’ll have to double down your efforts and have patience.
What’s more, Keto Zone eating is highly effective during those first few months of ketosis. It’s sort of a “shock” to the system, and your body simply loses weight.
Keto will continue to be effective for the long haul but may take more work as you get closer to your goal.
How to Break Through Your Weight Loss Plateau on Keto
While we’ll go into each of these in detail next week, here’s a summary of what you can do to break a plateau:
- Count net carbs and keep them to 25 grams or less per day
- Make sure you’re getting enough daily calories with 75%+ from healthy fats, such as MCT Oil Powder
- Use ketone strips to monitor ketosis
- If not yet in ketosis, use Instant Ketones
- Intermittent fast for 16 hours per day, and consider adding one 24-hour period each week or every other week
- Be diligent at restaurants and ask about preparation
- Get enough sleep.
- Have patience, be positive, and focus on overall health and well-being.
Almost everyone hits plateaus in their weight loss journey. But a plateau isn’t the end, it’s just a momentary pause and opportunity to get better and smarter at your Keto Zone plan. If you’ve hit a weight loss plateau on keto, double-check these reasons listed above.
With a few small steps, you can get back in the Keto Zone and lose weight again.