How to Power Through a Weight Loss Stall on the Ketogenic Diet [2018 Updated Tips]

I’ve been following the ketogenic diet plan for nearly 4 months now, and I can honestly say that I have never felt better. It’s amazing how good you feel once your hunger pains and addiction to sugar go away! I really don’t see myself going back at this point, minus the occasional cheat day, of course.

When you first start the keto diet, you should see some pretty dramatic weight loss results. In fact, I don’t think I’ve been on another diet where the weight came off faster. While the weight loss is usually pretty impressive, there are times when you may notice that your weight loss stalls or plateaus. This has happened to me at various points on my keto journey so far, but I have been able to quickly get back on track by making a few minor adjustments.

If you find that you have hit a keto weight loss plateau, here are a few things you can do to help get your weight loss back on track.

1. Are You Doing Keto or “Lazy” Keto?

lazy guy and his dog

There’s a difference between the two, and I have done both over my 4 months. If you’re full keto, then you’re watching your macros, keeping very close tabs on your carbs, and even keeping your calories within a certain number. When I first jumped on the ketogenic bandwagon, I was definitely on a pretty strict keto diet, so it was actually pretty easy for me to get into ketosis, and as a result, the weight loss came quickly.

I think I lost about 10 pounds in my first week, so I was pretty motivated and excited about the results and possibilities following this new diet. After a couple of weeks, though, I slipped into what a lot of people call “Lazy Keto.” This happens when you’re mostly following a keto diet plan, but not really keeping track of your carb intake, your macros, or the number of calories you’re eating every day.

While you can still lose weight following a lazy keto diet, if your weight loss has stalled, then it may be time to take a closer look at what you’re eating every day, and to start tracking your calories, net carbs, and macros.

For me, this was one way to get my weight loss back on track.

2. Too Much Dairy?

If you’re a cheese lover, then keto can be a godsend! You can definitely eat cheese, drink milk, and enjoy cream in your coffee when you go keto, but is there chance you’re eating too much? I think it was when I was just polishing off my second taco made out of a cheese shell, that I took a step back for a moment, and started thinking about all of the dairy I had been eating. When you’re eating a beef taco made from a crispy cheese shell covered in sour cream and shredded cheese, these things happen.

While this can also be a by-product of Lazy Keto, cutting back on dairy can sometimes help jumpstart your weight loss again, so this is another factor to consider if you’ve stalled.

3. Too Much Booze?

Being able to enjoy a glass of wine or spirits is another benefit of the ketogenic diet, and is what makes it better than other, stricter plans out there, in my opinion. That said, alcohol can have a negative impact on your weight loss efforts in some cases, so this is another thing to check if you stall out. For me, the best weight loss results have come when I cut out booze altogether, so if weight loss is your goal with keto, this may be something to consider.

3. Try the Wait & See Approach

There are going to be times when you just don’t lose weight for a day or two, and you may start questioning the process. Here’s the thing to keep in mind, though. The ketogenic diet works, so trust the diet, and you should start losing weight again.

Sometimes, for whatever reason, you may just hit a temporary stall, even when you’re following the diet to a T. This is normal, and just stick with the gameplan, and check back in after a few days. Odds are, you’ll see the scale moving in the right direction again.

4. Big is Beautiful

Another thing to keep in mind when it comes to weight loss is that the people with the most weight to lose, tend to experience the most dramatic weight loss (in many cases, anyway). If you don’t have a lot of weight to lose, you may not see those dramatic 5 or 10-pound drops on the scale, but it doesn’t mean the diet isn’t working. Again, trust the process, and you should be able to hit those weight loss goals.

5. Try Weekly Weigh-Ins

When the weight is basically melting off, it can be tempting to weigh yourself every…single…day. This works for some, but if you’re feeling like you’re not seeing any movement, try weighing yourself just once or twice per week. If you’re still not seeing any positive movement, then it may be time to adjust the diet or gameplan.

How I Revved Up My Weight Loss on the Ketogenic Diet

a picture of one of my favorite Atkins shakes

I’ve done everything on the list above, and I have successfully plowed through the keto stall, but here’s how I really revved up my weight loss results.

Now, there’s one thing to keep in mind with all of the information I’ve shared here. I’m not a doctor, and I’m certainly not a ketogenic diet or nutrition expert. I’m just a guy who read about keto online, visits the keto subreddit a lot and decided to blog about some of my results. So with these things in mind, you should definitely consult with your doctor before trying the ketogenic diet or any of the advice I have written about, so you can be sure that you’re healthy enough to try it.

Now that we have that out of the way, these are the steps I took to kick my weight loss into overdrive:

  1. Intermittent Fasting: Much like the keto diet, intermittent fasting is all the rage right now. Basically, it’s just a window during the day that you allow yourself to eat. For me, I stop eating at 7:00 PM, and I don’t eat again until around noon the next day. This gives me about a 17-hour fasting window. That means in the morning I skip breakfast, and just drink black coffee or tea during the morning. Again, this works for me, but doesn’t mean it will for everyone.
  2. Atkins Shake & QuestBar for Lunch: For lunch, I have been drinking 1 Atkins shake and eating 1 Quest Bar. I have been doing this for a number of different reasons: It keeps my lunches cheap, consistent, and easy, but it also helps me keep the pounds off! I like the Chocolate Chip Cookie Dough Quest Bars – they have 4 grams of net carbs and less than 1 gram of sugar. The Atkins shakes come in a bunch of different flavors – Cookies & Creme and Strawberry are my favorites. I like the Quest Bars and Atkins shakes because they’re a nice way to satisfy my sweet tooth, without actually eating a giant chocolate bar.
  3. Keto Jerky for Snack: I usually have a few pieces of keto-friendly beef jerky. Right now, People’s Choice is my favorite. You can get 1 pound bags on Amazon or directly from their website.
  4. Big Keto Dinner: For me, the best part about sticking to this plan, is I get to eat pretty much any keto dinner I want, and the weight still falls off. That can be a nice juicy steak and eggs with a salad, prime rib, chicken wings, or anything else my heart desires. There are a bunch of great keto cookbooks out there, or the keto recipe subReddit is great too!

It’s seriously that simple. I just stuck with these 4 steps, and I haven’t stalled again. I’m pretty close to hitting my weight loss goal now, though, so I may have to alter this plan a bit so I don’t keep losing weight, but can still maintain my gains. I’ll keep you updated when I hit that point!

Final Thoughts

The Ketogenic diet can be one of the fastest ways to lose weight, but in some cases, you may notice that your weight loss stalls or plateaus. If that happens, don’t panic! You can try one the tips we have listed here, and hopefully get your weight loss back on track!

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