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Here are our top 10 tips to help break a weight-loss plateau.

  • Watch for carb creepLook for and eliminate hidden carbs in foods such as sausages, deli meats, dressings, sauces, packaged goods, and keto products. Are you eating too many higher-carb vegetables like carrots, squash, onions, or rutabaga? Have you cut out all high-carb fruit and stopped drinking all fruit juice? If you are eating berries often, cut back or eliminate them for now.
  • Be careful with dairy and nutsFull-fat dairy and most nuts are allowed on the keto diet, but too much of either can stall your progress.20 Dairy, such as rich cheeses or cream in coffee, can be easy to over-consume. And it can be hard to just eat a few tasty, salty nuts. Reduce or eliminate both, and you may break your stall.
  • Fix your snack habitThe urge to snack may indicate that your regular meals are not providing enough protein or energy from fat. Your low-carb meals should allow you to go four or five hours without hunger. If they dont, add protein or fat or both to your meals and see what happens. However, sometimes snacking is just a habit that needs to be broken. Even with low-carb or keto snacks, carbs and calories add up.
  • Diet Doctor has lots of resources to further guide your weight loss, including these in-depth guides and programs:

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    The keto diet involves drastically reducing your carbohydrate intake to improve your health and lose weight. Significantly reducing the carbs in your diet forces your body into a state of ketosis. Ketosis is a process that happens when your body doesnt have enough carbohydrates to use as energy and starts to burn fat as fuel.

    Ketosis can be helpful in losing weight, and it can help you burn fat and feel less hungry. However, sometimes weight loss on keto isnt as straightforward as youd imagine. You can seemingly do everything right and still not lose weight, or, in some cases, even gain weight. If youre gaining weight on keto, you probably feel frustrated and discouraged.

    Also Check: Why Am I Exhausted On The Keto Diet

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    Yes, you read that right. While meat-lovers may approach the plan with gusto, digging into the steaks, burgers, bacon, pork tenderloin, and sausagewhich are all keto-approved foodstoo much can be a bad thing.

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    Excess protein interferes with ketosis, and people who focus too much on protein may not achieve a ketogenic state, says Kristen Mancinelli, RD, author of The Ketogenic Dietand the upcoming book Jumpstart Ketosis. Remember, keto is mostly fat, low to moderate protein, and almost no carbs.

    Fix: Track your protein, carbs, fat, and more so you get a better picture of what youre eating in a day. Then, try to plan your meals and snacks to better align with your high-fat, moderate-protein, and low-carb goals.

    Also Check: Where Can I Buy Keto Bread

    Is Being Underweight Unhealthy

    Whether being underweight is unhealthy depends on the reason a person is underweight.

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    Yet its generally very hard to determine if this is due to underlying disease or if being underweight in itself is potentially dangerous. One possible reason for the latter could be that people who are underweight have fewer reserves in case of severe illness. In addition, lower weight could signify lower muscle mass and a higher risk of frailty.7

    Being underweight due to an eating disorder like anorexia nervosa is dangerous, as well as the cause of much suffering. Its extremely important to seek professional help in such a situation.

    Many people who want to gain weight are likely still within the lower to middle range of a normal BMI . While this isnt a dangerous or unhealthy weight, some people within this range may want to gain some lean mass.

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    Are You Eating Too Much Protein

    Theres a reason macros tell you how much fat, carbs, and protein to eat every day following macros helps you manage your meal plans and stay in ketosis. For some people, when too many grams of protein are consumed, the body changes them to carbs through a process called gluconeogenesis! This can adversely affect your ketone levels. So, make sure you get enough protein, but not too much.

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    For many people on the keto diet, weight loss comes easily. The keto diet can suppress appetite and make fat loss easier to achieve. However, this isnt always the case. Some people end up not losing weight or even gaining weight on a keto diet.

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    You Might Be Eating More Calories Than You Need

    For weight reduction to occur, there must be a calorie deficit. To prevent gaining weight from consuming too many calories, you must burn off more calories than you consume.

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    To find out if you are consuming too many calories, you may start counting them daily. You might also consider restricting your snacking between meals, planning meals, and lowering your portion sizes.

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    Weight loss is one of the primary drivers for many people opting to follow a Keto diet.

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