Weight loss stalls can be frustrating, especially when you’ve been following a keto diet diligently and seeing initial results. It’s common to experience a sudden halt in weight loss progress, even when everything seems to be going right. But don’t worry—this is part of the process, and it’s possible to break through.
Below we’ll explore the top 4 strategies to overcome a keto weight loss stall, as well as factors that might be contributing to the slowdown. Understanding these factors and implementing targeted tips can get you back on track and closer to achieving your weight loss goals.
What Causes a Weight Loss Stall?
When starting a keto or low-carb diet, many people notice an immediate drop in weight, typically due to water loss. This occurs because glycogen, the stored form of glucose in the muscles, holds water. As your body depletes its glycogen stores to enter ketosis, the water bound to these molecules is released, leading to the initial drop on the scale.
However, once this initial loss stabilizes and you start burning fat for energy, weight loss may slow down or come to a halt. This is where many people hit a “stall” and become discouraged.
Before diving into the top tips, it’s crucial to identify potential factors that could be interfering with fat loss on keto.
Factors That May Contribute to a Weight Loss Stall
1. Exogenous Ketones
While marketed as a quick way to boost energy and increase ketone levels, exogenous ketones can interfere with weight loss goals. Consuming ketones means your body will use them as an immediate fuel source instead of burning stored fat. To encourage your body to use its own fat reserves, limit exogenous ketone use, especially if your goal is fat loss.
2. Stress and Cortisol Levels
Elevated stress levels increase the production of cortisol, a hormone that, when chronically high, can promote fat storage, particularly around the midsection. This can contribute to a weight loss stall. Managing stress through practices like meditation, yoga, affirmations, or even taking a break from rigorous routines can make a big difference.
3. Inadequate Food Choices
Focusing solely on high-fat, low-carb foods without paying attention to overall nutrition can hinder progress. Many people mistakenly avoid vegetables or prioritize processed keto products, which can lead to imbalances and reduced nutrient intake. Prioritize nutrient-dense whole foods, always.
4. Lack of Physical Activity
While keto can promote weight loss without exercise, physical activity plays a crucial role in overall health and body composition. Engaging in regular exercise, even light activities like walking or yoga, can enhance fat burning and improve muscle tone. Even a quick 20-minute at-home workout can do wonders.
Top 4 Tips to Break Through a Keto Weight Loss Stall
If you’ve been at a weight loss standstill despite your best efforts, these four strategies can help you overcome the plateau and reignite your progress.
1. Incorporate Carb Cycling
Carb cycling involves strategically introducing higher-carb days into your weekly routine. This method can be especially effective for those who have been in ketosis for a prolonged period and are experiencing metabolic slowdown. A carb-up day helps replenish glycogen stores, revs up metabolism, and can even enhance hormonal balance, particularly for women.
On carb-up days, focus on adding healthy carbs like sweet potatoes and root vegetables. The goal is not to “cheat” but to intentionally increase carbohydrate intake to keep your body from becoming too efficient at maintaining its current weight.
Tip: Schedule your carb-up day once a week, ideally at dinner. This minimizes any disruption to ketosis and provides your body with the nutrients it needs without causing a prolonged shift out of fat-burning mode.
2. Try Intermittent Fasting
Intermittent fasting (IF) is a popular strategy that can complement keto by extending the time your body is in a fasted state. When fasting, your body turns to stored fat for fuel, which can accelerate weight loss.
The most common IF method is the 16/8 approach—16 hours of fasting followed by an 8-hour eating window. This reduces the time you’re consuming calories, creating a natural calorie deficit. In addition, fasting promotes autophagy, a process that helps your body remove damaged cells and regenerate new ones.
Tip: Start with shorter fasting windows and gradually increase the duration as your body adjusts. Listen to your body and choose a fasting window that aligns with your lifestyle and hunger levels.
3. Increase Water Intake
Staying hydrated is essential for overall health and can also aid in overcoming a weight loss stall. Water plays a role in every bodily function, including metabolism. A study published by the National Institutes of Health (NIH) found that drinking 500ml of water temporarily boosted metabolic rate by 30% in participants.
In addition to increasing metabolism, adequate water intake helps prevent dehydration which is a common issue on keto due to the diuretic effect of the diet. Dehydration can lead to water retention, making it appear as though weight loss has stalled.
Tip: A common suggestion is to drink at least half your body weight in ounces of water daily. If you weigh 150 pounds, try to consume 75 ounces of water throughout the day. Every person is different, however.
4. Manage Stress Levels
As mentioned earlier, stress can significantly impact weight loss progress. Cortisol, the stress hormone, not only affects fat storage but can also increase cravings for high-carb “comfort foods,” which can derail your efforts.
Incorporate stress-reducing practices such as deep breathing exercises, mindfulness meditation, or light exercise like yoga to bring down cortisol levels. Ensuring adequate sleep is also crucial, as lack of sleep increases cortisol and hinders weight loss.
Tip: Set aside time each day for activities that help you relax and recharge. It could be as simple as taking a walk outside, reading a book, or engaging in a creative hobby.
Final Thoughts on Breaking Through a Weight Loss Stall
Weight loss stalls are a natural part of the process when following a keto or low-carb diet. By implementing strategies like carb cycling, intermittent fasting, staying hydrated, and managing stress, you can overcome plateaus and continue making progress toward your goals.
Remember, consistency and patience are key. Every *body* is different, and what works for one person may not work for another. Experiment with these strategies and find what helps you break through the stall and reach your full potential on your keto journey.
These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Holistic Fit LLC, are for informational purposes only and do not constitute medical advice. The Content presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. If you think you may be suffering from any medical condition, you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information provided by Holistic Fit LLC. Reliance on any information provided by this article is solely at your own risk. And, of course, never use an herb or essential oil without first reading the label, doing your research, or checking with a local expert.
Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.
