Have you committed to the keto diet but the scale just won’t budge? You’re cutting carbs, eating more fat, and checking your macros—but your weight loss has stalled, or worse, you’re gaining.
You’re not alone. Many keto beginners face this frustrating plateau. But the good news? Most of the time, it’s fixable—and faster than you think.
Let’s break down the common reasons why weight loss on keto stalls and what you can do to get results again.
Are You Actually in Ketosis?
This is the first place to check. Many people assume they’re in ketosis just because they’ve reduced carbs. But without tracking, it’s easy to eat more carbs than you realize.
Signs You’re Not in Ketosis:
No drop in appetite or energy boost
You still crave sugar or bread
You're eating hidden carbs (e.g., sauces, processed foods)
You're Eating Too Many Calories (Yes, Even Fat Has Calories)
Keto isn’t magic—it still operates on energy balance. If you’re eating large amounts of butter, cheese, and nuts without tracking, you might be in a calorie surplus.
What to Do:
Track your food with a keto macro app
Aim for a modest calorie deficit (15–20%)
Weigh high-fat foods (they’re calorie-dense)
You're Not Managing Electrolytes and Stress
Low electrolytes and high cortisol can lead to water retention and slowed fat loss. You may also feel tired and inflamed, making workouts harder.
This relates to the keto flu issue we covered in How to Beat Keto Flu Fast. If your body is stressed, weight loss slows down.
Quick Fix:
Replenish sodium, magnesium, and potassium
Add lemon balm tea or ashwagandha to lower cortisol naturally (see how lemon balm helps)
Prioritize 7–9 hours of sleep
You're Not Eating Enough Protein
While keto is high in fat, protein is still key for fat loss. If you’re too low, your metabolism may slow, and you’ll lose muscle instead of fat.
Adjust Your Macros:
Aim for 0.8g–1.2g protein per pound of lean body mass
Use protein-rich keto meals (eggs, meat, fish)
Add collagen or keto-friendly protein shakes
You're Dealing with Hormonal or Blood Sugar Issues
If your insulin levels are high or you’re dealing with PCOS, thyroid imbalance, or chronic stress, it can block fat loss—even on keto.
Recommended Support:
Berberine: supports insulin sensitivity and fat metabolism (read more about berberine here)
Cinnamon or bitter melon: natural blood sugar regulators
Avoid processed "keto" snacks with artificial sweeteners
You're Constipated or Bloated
Digestive issues can cause the scale to stall, and that’s common on low-fiber keto diets.
Check our guide: Beat Keto Constipation Naturally for a detailed plan.
Fix:
Add chia seeds, leafy greens, and avocados
Take a keto-friendly probiotic
Stay hydrated with minerals
Final Thoughts: How to Restart Fat Loss on Keto
Weight loss plateaus are normal—but they’re not permanent. Most stalls are caused by small errors in tracking, stress, or inflammation.
By focusing on:
Accurate macro tracking
Electrolyte and stress support
Adequate protein
Gut and hormone health
you can restart your fat-burning process within days—not weeks.
Need help planning your keto journey? Try our free keto quiz and get personalized suggestions.Frequently Asked Questions
Is it normal to stop losing weight after a few weeks on keto?
Yes, your body adjusts to fat burning, but you may need to recalculate macros or reduce hidden carbs.
Can stress or poor sleep affect weight loss?
Absolutely. Cortisol and insulin resistance are major weight loss blockers.
Should I exercise more if I'm not losing on keto?
Exercise helps, but overdoing it can increase stress. Start with resistance training and walking.
Do I need supplements to lose weight on keto?
Not always—but electrolytes, MCTs, and adaptogens can accelerate results and make the journey easier.
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