Not Losing on Keto?

Not losing on keto? Whether a weight loss stall or keto plateau, it’s frustrating when your body is not losing on keto. You might even worry that the “Keto magic” has ended?

Not Losing on Keto? It's Not Magic. Return to the Keto Basics.

As someone who has lost 140 pounds on DIRTY, LAZY, KETO, I also went through the occasional weight loss stall. I feel your pain and worry! Try not to let your doubts get the better of you. Otherwise, you might “convince” yourself to return to the carbolicious ways of your past (which NEVER works) – right?

Not Losing on Keto

Let’s try and figure out why you’re not losing on keto. First of all, have you tried reducing the number of net carbs you eat? So simple, I know, but for many people, making a subtle change with the amount of net carbs you eat is extremely effective for breaking a weight loss stall.

Not Losing on Keto

More Fiber Helps.

When it comes to keto snacks and desserts, it’s easy to go overboard. They taste just like the “real thing”! But if you’re not losing on keto, and find yourself rarely feeling full (no matter how much you eat), it could be due to a lack of fiber in your diet. Fiber is a healthy type of carbohydrate found in fruit, vegetables, nuts, and seeds.

Not Losing on Keto? Try Eating More Fiber to Avoid that "Never Feel Full" Feeling

Eat Your Veggies.

Non-starchy vegetables add bulk and fiber to your meals, allowing you to eat more while consuming less. If you balk at the idea of eating more of these weight loss gems, try adding fats to your vegetable dishes to improve their taste. I challenge you to try a new vegetable this week, or maybe learn to cook an old favorite in a new way. Low carb vegetables are your keto weight loss friend!

Drink Water, Water, Water.

Drink as much water as humanly possible. Be creative if you need to! Water literally flushes out your system while keeping you full. It’s a miracle weight-loss elixir! If you need to add artificial flavor packets – DO IT! Do whatever it takes to help you increase your water intake. Yes, the toilet might be going WHOOSH but so will your weight loss.

Keto Plateau or Weight Loss Stall? Try Increasing the Amount of Water You Drink

Portion Control Problems.

One ounce of nuts and a quarter cup of shredded cheese… what do those two foods have in common? Both descriptions are for a single serving size (so not fair!). If your portions are growing (while your net carb counting remains the same), you might have an “accounting” problem to blame for not losing on keto.

Not Losing on Keto? Monitor Portion Control Tips for a Keto Diet

Hidden Sugars.

Salad dressings, sauces, and even the type of wine you drink might be sneaking in more carbs than you realize. Take time to backtrack and review nutrition labels, challenging assumptions you made about your “allowable” foods. I’ve even been caught slipping on this one – stupid balsamic vinaigrette and dark soy sauce! 

Count Net Carbs.

Contrary to urban myth, lazy keto still requires hard work on your part. If you find yourself not losing on keto, perhaps it’s time to take a closer look at how you keep track of the number of net carbs you eat on a given day. Are you just “winging it” and hoping for the best? If you’re not satisfied with the type of results you’re getting, consider tracking net carbs more closely.

Not Losing on Keto? Benefits of Lazy Keto

Eating Too Much Fat.

Are you eating fat, simply to “count” the grams in your diet? Eating too many fat bombs might be the culprit of stalled keto weight loss. Try using your fats as an ingredient in your dish, not the dish itself. (You don’t need to meet a daily macro count of fat consumption.)

Not Losing on Keto? Avoid the Fat Bombs

Eating Out.

Whether it’s a coffee at Starbucks or a PowerBowl at TacoBell, are you accurately counting the carbs? It’s easy to make assumptions (or straight-up lie to yourself – been there, done that!) and underestimate the carbs in what you’re ordering. For more help on what to order and even how to order, give this a read: DIRTY, LAZY, KETO Fast Food Guide: 10 Carbs or Less (FREE with Kindle Unlimited).

Not Losing on Keto? Look Closely at Keto Fast Food

Move Your Body.

I know, I know. Exercise is the last frontier for weight loss. I didn’t start exercising until I had lost 50 pounds and then hit a plateau, so I totally understand. Once I started moving, though, the weight loss continued. I went on to lose another 90 pounds! Exercising helped me learn to manage stress and surprisingly, made me feel better about myself.

Start Ketosis DIRTY LAZY KETO Stephanie Laska

Jump Start Ketosis.

Whatever you do, don’t give up. It takes time to undo the mistakes of the past, and this is definitely a learning process. Let me help you jump start ketosis and weight loss. I have so many resources to support you (most of them are free!).

Ketosis and Keto Meals DIRTY LAZY KETO by Stephanie Laska

Get Support.

Before you do anything, sign up for my free keto-support newsletter. It’s full of helpful ketosis tips and tricks, low carb recipes, links to instructional videos, and loads of weight loss inspiration. BONUS: Look for the free starter keto grocery list inside your welcome email. There is no charge to receive my newsletters. Unsubscribe at any time.

Gather Additional Resources.

I’ll share all of my weight loss secrets with you! I’ll start by explaining the keto diet basics. After that, I’ll teach you what and how to eat. You won’t be alone on this ketosis journey. I’ll be at your side every step of the way.

Ketosis and Keto Meals by DIRTY LAZY KETO by Stephanie Laska

DIRTY, LAZY, KETO books are available through online retailers like Amazon, Barnes & Noble, local bookstores -OR- through your local library.

Related “Not Losing on Keto” Posts:

Is Your Keto Breakfast Causing a Weight Loss Stall?

Are You Eating the Right High Protein Foods? Download a Keto Food List of Recommended High Protein Low Carb Foods

 

 

 

 

 

In Ketosis but NOT Losing Weight on a Keto Diet? 10 Possible Areas for Improvement

 

 

 

 

Need more weight loss support? Stephanie facilitates a small group, premium keto support group on Facebookfor women only.