Weight-Loss Stalls and Plateaus
I know when I first started down this ketogenic road, I encountered blocks and stalls and couldn’t pinpoint the reason.
After three years, I have a much clearer picture of all the moving parts that need to come together in order to keep my body progressing towards health and a weight I am comfortable with.
If you are new to the keto world and haven’t had a stall or plateau yet, just know you will and it’s totally normal!
The good news is... I can help you break through them and get things moving again.
What is a stall or plateau?
A weight-loss stall is a period of at least 3 weeks when no progress has been made despite sticking to the lifestyle changes.
The first thing to look at is your food journal (because of course you have one!): Have you been letting things slip in here and there as a “treat?” Are you eating out a lot? Are you drinking enough water? If none of those usual suspects are the problem, then I start to look at the overall food being eaten.
Remember, the key to this lifestyle is getting enough fat. The target is 75% fats, 20% protein and 5% carbs (in the form of fibrous veggies).
Last year, I wrote an article about protein being on my top 5 weight-loss traps. If you haven’t read it yet, you can check out it out here.
The Cliff Notes version is that almost all of us are eating too much protein.
Most of us should be aiming for 40-70 grams of protein per day. There is a formula on the post to help you figure out exactly how much you should be eating.
There is a good chance that this may be part of your problem.
One way to break through a stall like this is to do a 24-hour fat fast. During the 24 hour period, eat cream cheese, with celery or a spoon, avocado, mct oil, coconut oil and lots of water and herbal decaf teas... I know it sounds a little crazy, but trust me, it works!
By only giving the body fat, it forces you into a deeper state of ketosis and in turn, fat burning is turned up.
Sometimes, You Have to Cheat
If you’ve been hyper-vigilant with your diet, I’d say it might just be time for a cheat day!
I’ve been lucky enough to have “vacation eating” cheats every 3-4 months since I started. If I hadn’t gone on vacation, I don’t know if I would’ve “cheated.”
What I know for sure is that each and every time I went on vacation, I came home up a few pounds and then dropped those pounds plus some extra in the first week back.
You don’t have to go on vacation (although if you can, you totally should), but the trick is to have a few days of cheat eating - don't go off the rails completely - but have some fun.
Then, plan on doing a 24-hour fast to kick things back into gear. You can have homemade bone broth, decaf herbal tea and lots of lemon water. This should shock your body into cooperating again.
The takeaway here is you will almost certainly hit stalls and plateaus while you’re headed to your goal weight.
If you don’t, consider yourself lucky.
Remember to embrace all parts of the journey and consider any of theses bumps in your road as opportunities to learn more about how your body works.
If you feel like you’re hitting a wall and need help navigating back into weight-loss waters, remember that I’ve created coaching packages just for this very reason.
Both packages are full of one-on-one support and together we can get you back on track in no time!