How to Break a Weight Loss Stall on Keto

Hitting a weight loss plateau on keto can be frustrating, but it's common. If you’ve stopped losing weight despite staying in ketosis, here are practical strategies to help you break through the stall and get back on track.

1. Track Your Macros Accurately

Even on keto, calories matter. Ensure you're maintaining the right balance:

• Fat: 70-80% of daily intake

• Protein: 15-25%

• Carbs: Under 50g total (or lower for stricter keto) Use a tracking app to measure your intake and avoid hidden carbs.

2. Reduce Carb Intake Further

If you're consuming close to 50g of carbs, consider reducing to 20-30g per day to deepen ketosis and enhance fat-burning.

3. Increase Protein Intake

Many keto dieters unknowingly under-consume protein. Aim for 0.8-1.2g of protein per pound of lean body mass to preserve muscle while burning fat.

4. Try Intermittent Fasting

Fasting helps lower insulin levels and promotes fat loss. Methods to try:

• 16:8 fasting: Eat within an 8-hour window

• OMAD (One Meal a Day): Fast for 23 hours and eat one nutrient-dense meal

• Alternate-day fasting: Extend fasting periods for deeper fat adaptation

5. Optimize Your Fat Sources

Prioritize high-quality fats like:

• Grass-fed butter, ghee, and tallow

• Extra virgin olive oil

• Avocados and macadamia nuts

• Fatty cuts of meat and wild-caught fish Avoid unhealthy fats from processed seed oils and fried foods.

6. Reduce Dairy and Nuts

Both can cause inflammation, bloating, and excess calorie consumption. Try cutting them out for a few weeks to see if weight loss resumes.

7. Manage Stress and Sleep

High cortisol (stress hormone) can stall weight loss. Improve sleep quality and manage stress through:

• Consistent sleep schedule (7-9 hours per night)

• Mindfulness, meditation, or deep breathing

• Gentle movement like walking or yoga

8. Incorporate More Movement

Increase daily activity by:

• Walking 8,000-10,000 steps per day

• Strength training 3-4 times a week

• Adding short bursts of high-intensity workouts

9. Check for Hidden Carbs and Keto Sabotagers

Some foods may unknowingly kick you out of ketosis. Watch out for:

• Processed “keto” snacks with hidden sugars

• Sugar alcohols that impact blood sugar (maltitol, sorbitol)

• Sauces and dressings with added carbs

10. Consider a Fat Fasting or Carnivore Reset

A short fat fast (80-90% of calories from fat) or a carnivore reset (strictly animal-based foods) can help restore fat adaptation and break a stall.

Final Thoughts

Weight loss stalls are normal, but with adjustments, you can push past them. Reassess your macros, meal quality, fasting strategy, stress levels, and daily activity. Stay consistent, and the results will follow!