If you suddenly stop losing weight while on Keto, you have likely hit a stall. But knowing is not enough; many of you think, “Now what?“.
This can be frustrating, especially if you have been on a good run of Keto weight loss – but don’t be discouraged! Hitting a Keto stall is more common than you think and can happen more than once on this journey!
Now and then, you will have to re-evaluate your Keto eating habits to prevent or stop a Keto stall. Luckily, I have been Keto for a long time, and as usual, I have the answers you are looking for!
So, how do you break or interrupt a stall?
Here are a few ways to keep the weight coming off:
Carbs Hide Everywhere
If you stop losing weight or are having difficulty beginning with weight loss, there may be carbs you aren’t counting. Eating just a few extra grams of carbs, even occasionally, adds up quickly!
What’s the big deal? Your body will not go into ketosis, or it won’t stay in ketosis. Either way, a food tracker helps, as does paying extra attention to food labels, sauces, seasonings, starchy vegetables, and even processed meats.
Intermittent Fasting is Your Friend
Intermittent fasting is a great way to help boost fat burning. It is commonly used as an effective method to break a Keto stall. The 16/8 form of fasting is one of the easiest ways to start. It involves fasting for 16 hours (Don’t panic, most of these hours are when you are sleeping!) and an 8-hour window where you can fuel your body.
I recommend this 3-4 times per week.
Are You Working Out?
Assuming you are, try switching up your routine. If you are a walker, try increasing your pace and distance. If you do yoga, add light weights or cardio to your day. Whatever is comfortable for you, try switching up your routine to make a difference in how your body looks and feels. Trying something new is always good for your mind and body!
Decrease Your Calorie Intake
You should make a slight difference in your daily caloric intake. Still, Keto living requires adjustments as we progress through this journey. Keto does not involve counting calories, but it is possible to consume too many.
Portion sizes and counting carbs accurately account for how we eat, but be mindful of going overboard.
Don’t Sweat The Small Stuff!
In other words, please don’t let stress get the better of you. Stress increases cortisol, and cortisol interrupts how we sleep and our moods. Additionally, cortisol increases inflammation in our bodies, leading to many illnesses. So, be aware of the stressors in your life and make adjustments where you can. We can all agree that making time for ourselves to relax or do things we enjoy can be challenging – but it is essential!
The bottom line…
Hitting a Keto stall can be super frustrating. But there are other ways to consider how we meet our goals. Measuring Keto weight loss in inches and not just on the scale is often overlooked. (This is one of the most common wins I hear from my customers/clients with the Lean Body System. Body composition and its changes are so important!)
How you feel is the goal of this Keto journey, so stay positive and adjust how you measure your food, weight loss, success, and how much you are working your mind and body!
You’re doing great!
Amy XO
I’m just wondering why my heart is racing. Is that part of the ketosis? I’ve also been kinda light headed. Thank you!
I’m not sure. Ketosis shouldn’t cause that at all, though (nor should keto in general). Could be worthwhile to mention to a doctor.
I have done intermittent fasting to help break a stall but one of my favorite things to use is the 3 day Kickstart.
I had pepperoni pizza (2) pieces for dinner out and then got right back on and gained 2 ounces. I weight everyday in the morning but I just stayed on the diet and it came right off along with another pound.
It’s so true I’ll lose a couple pounds then gain 2 pounds back . I fast sometimes during the day and I’m back in losing weight.
Thanks for your insights, Amy. If weight loss is the only goal, then a stall can be very frustrating and even cause one to abandon keto. For me, I try to think of the low carb-healthy fats-good-protein way of eating as my normal diet. It’s better for my body and my mind than the SAD diet and the many non-scale benefits keep me going.
I practice IF more or less every day….that has become the standard.
Again, thanks for all your efforts to help us all be healthier!
Thank you for the encouragement
When I hit a stall I do the 3Day Kick Start and really watch my carbs and do the intermittent Fasting. It really seems to help. Plus I also stay away from our Keto snacks for awhile 😊
Great post!
I just want to congratulate you on your success with ucanketo. Many people who started like yourself are no long around. They just seem to have disappeared…
As for me, I have been on keto coming to 10 years soon. I lost about 35 lbs when I started.. best feeling ever. But then I gradually started to over eat. Binge eating. Mostly keto friendly foods,,, just wayyyy toooo much. I can’t seem to get off of that bad habit. But I’m sticking with it. I’m 70 years old
I finally broke my stall with rotational fasting. I’m down 18 lbs. Since Halloween. That’s 15 days. So happy, I finally found what works for me
Very good advice Amy. I try to do the fast a few days a week. Sometimes it’s only twice a week.
Thank you for posting all the helpful information.
Great tips always!!
Thank you!!
Great advice! ❤️
Thanks for all you do
Thank you for your continued support and encouragement.