If you suddenly stop losing weight while on Keto, you have likely hit a stall.
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 down this road for a long time, and as usual, I have the answers you are looking for!
How do you Break or Interrupt a Keto Stall?
Here are a few ways to keep the weight coming off:
Hidden Carbs are Everywhere
If you stop losing weight, or if you are having a hard time beginning with weight loss, there may be carbs you aren’t counting. Eating just a few extra grams of carbs here and there 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 and 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 doing this 3-4 days a 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, try adding 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
This doesn’t mean you should make a dramatic difference in your daily caloric intake. Still, Keto living requires adjustments as we progress through this journey.
Keto does involve counting calories, and it is possible to consume too many.
Portion sizes and counting carbs accurately account for how we eat, but be mindful of going overboard.
A ucanketo tip for you would be also try lowering your protein by 20G and increase your fats by 20G (no more than a few days) and see if that will also help interrupt a keto stall.
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!
Here’s a great blog I’ve done on Mindset
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.
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!
Because trust me, if I can Keto, ucanketo too!
Ah! one last thing — my 3-Day Keto Kickstart is also a GREAT way to break a stall. People see a TON of success on this. IF you need access to this, just message me HERE and I’ll point you in the right direction friend.
Amy XO
p.s. Make sure you’ve downloaded my Keto Guide to help YOU get started (or restart) on your Keto Journey
p.p.s. In case you missed my October Top 10 here you go!
So timely for me. I have been losing consistently every week since I started the last week of June. I have lost 60.5 pounds and this week nothing. As frustrating as that may be, I try to give myself grace. I have been stressed and sick. I have maintained my healthy eating and exercise despite those two things. I intermittently fast 18/6 daily. These are the times I measure to see progress that may not be on the scale. Also, praise myself for sticking with it thru halloween etc. Thanks for your insight. It’s greatly appreciated.
This is great information about hidden carbs and how to burn extra calories!
Thank you for your dedication to your followers😊
Thanks for the e mails and tips ! Love the recipes !
I needed this today. Lost my father 2 months ago, went down the rabbit hole! I had been at a stall, and struggling, especially because I was taking care of him for the prior 6 weeks. Started walking a couple weeks ago and this week determined to get it together! Got on the scale this morning, lost 4 lbs, I know it’s only water/beginning again, but…….
THEN……………
A new grandbaby today, and they surprised me, the baby’s middle name is my dads name. I bawled! Completely lost it. My dad was my world, he was my children’s world. Most people talk about their grandma, but he was that grandpa! And so he carries on in that little baby! Hope! Happiness! Reminders of reasons to live healthy for. Thank you God!
Thanks Amy for all your reminders! Truly appreciated.
I needed this today. Thank you❣️
I have been on Keto for almost four months now. A newbie, right? However, after diligently tracking my daily weight, measurements and foods from the start, I have noticed a few interesting things on my charts. One of these is that I fall into a stall (accompanied by an actual weight gain) about every 12 days. After this 3-4 day stall/gain I will drop to a new low. I t helps to know the stall seems to be a pause rather than a flat out no-start stop!
Thank you – I needed these hints.
Perfect for after Halloween indulgences!! Gives us something to work for now and not wait till after the Holiday’s, all of them including Thanksgiving and Christmas. This little reset will help keep us mindful with the approaching holidays!!
It’s not so much what we eat between Thanksgiving and Christmas that get us but what we eat between Christmas and Thanksgiving!
Thanks for all that you do, ASH❤️
Thank you
You’re always right my love!!
Thank you 😊
Very helpful. I needed this since I’m at a stall.
I needed this! Thank you.
Thank you for the information. It’s very helpful.
Thanks Amy, you are truly a big help to me. Just coming back from a stall — half a pound DOWN this morning. So feeling hopeful tomorrow will have even better news!
The mindset is great. I think stress and lack of sleep is the vicious circle affecting my progress.
Thanks , I enjoy your blogs.Thanks for recipes.