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Do you feel like your progress is stalling on keto? 

The first thing you might want to take a look at is your expectations. 

You’re not going to lose half of your body weight in the first month. And just because one of your friends lost five pounds in a week doesn’t mean you will.

But if you feel like your weight loss has plateaued and you’re doing everything right, you could be sabotaging yourself without even knowing it.

Let’s take a look at some of the things you could be doing that are stalling your progress on the keto diet so you can get back on track. 

1. You Aren’t Keeping Track of Your Carbs and Calories

In order for your body to stay in ketosis, you have to stay under 20g of net carbs a day. 

Make sure you are logging everything that you eat. Carbs can be sneaky. Even just a couple grams too many can cause your weight loss to stall. 

Remember that heavy creams have 0.4g carbs per tablespoon. Some brands round down to zero on their Nutrition Facts label. 

Eggs can be a hidden source of carbs as well. They contain 0.6g or carbohydrates.

If you eat three eggs for breakfast and have a decent amount of cream in your coffee, you had ten percent of your carb intake for the day.

2. You Haven’t Invested in a Kitchen Scale

If you have been eyeballing your portion sizes, then you may be overeating.

Even if you use volume measurements like a measuring cup or measuring spoons, you could be off by a few grams of carbohydrates a day. That’s enough to make your weight loss stall.

The most accurate method you can use to track your diet is measuring everything using a kitchen scale. 

Instead of using your fist as a measurement, order a small scale online. 

3. Recalculate Your Macros

When you first started the keto diet, you used your measurements and lifestyle habits to decide how many of each macronutrient you should eat.

As you lose weight, your body’s carb and calorie content needs will change. 

Make sure that you measure your progress and recalculate every ten pounds or so. You can also adjust your macro goals based on how much of a calorie deficit you want to make per day.

4. You’ve Been Consuming too Much Dairy

If drinking milk and eating cheese is a big part of your diet, you may be eating too many carbs without knowing it. 

The dairy industry is one of the biggest offenders for rounding down their carbohydrate count on labels. 

5. Too Many Seeds and Nuts

Many people mistakenly think that seeds and nuts are keto-friendly since they contain a lot of protein and fat. But, you would be surprised to find out that they also contain carbohydrates. 

If you have been snacking on nuts to help get through the day, those carbs can really add up.

To avoid temptation, try to keep them out of the house and plan meals with enough nutrients to keep you feeling full.