If you have stopped losing weight while Keto, it’s likely you have hit a Keto 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!
Every 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 I have the answers you are looking for!
So, HOW do you Break 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, using 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 method 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.
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, but Keto takes 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 are an accurate account of how we eat, just 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 which leads to a multitude of illnesses. So, be aware of the stressors in your life and make adjustments where you can. I mean, we can all agree that making time for ourselves to relax or do things we enjoy can be hard – but it is very necessary!
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 make some adjustments to how you are measuring your food, weight-loss, success, and how much you are working your mind and body!
If you haven’t done my 3-Day Kickstart (designed to break a stall) this would be a GREAT option as well — just plug into my Keto Community for all the details.
Because trust me, if I can Keto, ucanketo too!
I’ve been busy updating Amy’s Cupboard on the website too with tons of your ideas — so THANK YOU! (you can click here to see the cupboard updates!)
Talk Soon,
Amy XO
p.s. Make sure you’ve downloaded my Keto Guide to help YOU get started (or restart) on your Keto Journey
Haven’t lost anything in a very long time. Lately gaining.
This blog is helpful. Thank you for your willingness to share your keto knowledge.
Thanks Amy good information
I hit the stall and then got discouraged and fell off. I am ready to get back on . Thank you for all the guidance.
Great information and reminders to stay on track. Thanks so much!
Good info! I also increase my water intake when I stall and that seems to help. 💧
After a horrible case of Covid and being hospitalized for 4 months it was hard to get back on keto I finally think I kicked the bad eating habit
I think I’m passed the keto stall sad I fell off completely and trying hard to get right, so frustrating I’ve gained 10 of my 30 lost please help I need guidance
Excellent! This is a great blog. Someone needs to hear this today. I am going to print and read daily. Thank you, Amy!!
Yep Stalled big time!!! Going to the 3 day jump start in a few days. But 1st I need to take care the other thing that I am stall on💩! So far nothing have work is far😭
Thanks for all of your encouragement over the years. I have lapsed a little but I’m not giving up. You always inspire me.
Thank you for the info 😊
Hope this works better then the trim
Sorry you didn’t see the results you were seeking — the Trim has helped thousands of people, but having said that it’s not designed to break a stall. And, works most effectively with a clean Keto lifestyle 🙂
Thank you! I needed this!
Thanks Amy for the great info! I appreciate everything you do!
I found that taking Diclofenac a NSAID caused me to stall. Love your Blog, great information.
I must get clean with my Keto eating. Thank you for the best facts!
Good read needed thus reminder thank you!!
I really enjoy your blogs and I’ve hit stalks over the past 2 years . Thank you so much !!!!
Thanks Amy for all these ideas and information!
Good info. That is exactly where we are!
Thanks for sharing!
I fell off keto this past year gaining back most of what I had lost and struggling to get back to it consistently. But not giving up and taking one day at a time…..
Is very important to keep trying not gave up, trust me I’m being there many time in the past 3 yeArs
Keto works
Thank you Amy
Does bone broth break a fast