Keto & Low Carb

How to Break a Weight Loss Stall on Keto

Updated July 8, 2020

When following the ketogenic diet sometimes you tend to get to a stopping point where your weight loss stalls. This can be frustrating but defeated with some simple solutions to get you past it. I’m sharing a list of what worked for me. Now keep in mind that even though it worked for me it might not work for you but it’s worth it to give it a try.

How to Break a Weight Loss Stall on Keto

weight loss stall

Stop Eating Nuts
Any kind of nuts can be higher in carbs especially if you eat a handful or two. Try to think of other snack alternatives to keep you full or satisfied that are lower in carbs. 

Track Your Macros
Sometimes we get a little comfortable being on the keto diet and stop tracking our macros. While we think we may be on track that might not be the case and it’s possible to go over the daily limits when you’re not tracking. There are plenty of free macro trackers to help keep you on track such as My Fitness Pal and Carb Manager. 

Cut Out Dairy
I find that I tend to consume quite a bit of dairy like cheeses. This also includes milk, yogurt or anything that has dairy in it. Try cutting anything dairy out completely for a week and two to see if you notice a difference.

Get More Sleep
The more sleep you get the better because you don’t eat when you sleep. Plus, you feel better when you are well rested. Try to get at least 8 hours or more of sleep a night.

Intermittent Fasting
This is a great way to get over the weight loss stall. I usually do 16:8 which means I fast for 16 hours and eat only in the 8 hour window. I usually eat only 2 meals between 11:30-7:30. If this doesn’t work for you, you can choose however long you want to fast and when you want to eat.

Exercise 3 Times A Week
It doesn’t have to be strenuous exercise just move for 30 minutes a day 3 times a week. I like to run about 1 – 1 1/2 miles and then come home to do strength training for about 10 minutes. Or if you have a dog, go for a walk for about 20 minutes and come home to finish the workout.

Try an Egg Fast
This is a temporary way of eating to lose weight quickly or to break a stall. You can only eat eggs, cheese, and butter (or an alternative healthy fat). The egg fast is good to stay on for 3-5 days and not meant to do long term. I have tried one in the past and lost some weight on it. You can read all about my experience here.

Drink More Water
We always hear this but the more water you drink the better the weight loss will come off. Be sure to stay hydrated and keep track so you know how much you are drinking.

Try these tips for a week to see if you start to notice a difference. A little bit before a week was in I starting dropping about a 1/2 lb every few days. What tips do you have to get over a weight loss stall? Share them with us in the comments.

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