Weight Loss Stalls on Keto

If you’ve been following a ketogenic diet for a while, dropped substantial weight—like 70, 80, 100 pounds—and suddenly hit a wall, you’re not alone. After the initial success on a Proper Human Diet (a spectrum ranging from low-carb & paleo, to ketogenic, ketovore and carnivore), it’s common for weight loss to slow or even stop. Here, we’ll explore possible reasons why this happens and dive into research-backed solutions to get you back on track.

1. Metabolic Adaptation to Keto

After a long period on keto, the body adapts, lowering energy needs. This phenomenon is known as “adaptive thermogenesis” and can occur after significant weight loss. Essentially, as you lose weight, your body becomes more efficient, using fewer calories to maintain itself, which can make continued weight loss harder.

Clinical Insight: A study from the American Journal of Clinical Nutrition highlighted how metabolic adaptation can slow weight loss, especially in individuals with substantial previous weight loss (Rosenbaum, Leibel, 2010)-1

Try this: Some people find success by adjusting calorie intake, but this doesn’t mean drastic cuts. Instead, start tracking portions again and check if “carb creep” (extra carbs sneaking in) could be an issue. Alternatively, a “flex” day—strategic increases in carbs one day a week—might boost your metabolism, as supported by some anecdotal evidence in keto communities.

2. Hormonal Impact

Hormones like insulin, cortisol, and thyroid hormones play significant roles in how our bodies store and burn fat. Long-term keto can sometimes affect these hormones in ways that slow down weight loss.

Clinical Insight: A 2019 study published in Obesity Reviews reported that insulin and leptin levels impact weight loss effectiveness on keto diets, where insulin can decrease, but other hormone levels may need monitoring (Bray, Frühbeck, et al., 2019)-2

: Consider balanced macros—especially if you’re eating less fat now than when you started keto. This balance can help prevent over-stressing your body, which could lead to more cortisol production. Checking hormone levels with a healthcare provider might also help, especially if you’ve had prior issues with thyroid or adrenal health.

3. Exercise Routine Stagnation

If you’re doing the same workout day after day, your body can become so accustomed to it that it stops being effective. Exercise routines benefit from periodic changes, particularly if you add more resistance training or interval work.

Clinical Insight: Research in Journal of Applied Physiology supports that high-intensity interval training (HIIT) can be especially effective in burning fat and promoting lean muscle growth, which may help break a plateau (Wewege, van den Berg, et al., 2017)-3.

Try this: Incorporate strength training or HIIT two to three times a week if you aren’t already. These methods are effective at building muscle, which burns more calories at rest.

4. Micronutrient Deficiency

Another reason weight loss may stall is nutritional gaps. A strict diet can occasionally lack variety, especially over time, which may lead to deficiencies that impact energy levels and metabolism.

Clinical Insight: A study published in Nutrients found that micronutrient intake (magnesium, potassium, etc.) in ketogenic dieters can affect both energy and metabolism (Gupta, Mohan, et al., 2020)-4

Try this: Make sure you’re getting diverse low-carb vegetables, high-quality proteins, and essential fats. Supplementing electrolytes (especially magnesium and potassium) can also be useful for keto followers.

5. Poor Sleep and High Stress

Poor sleep and high stress are both major culprits that can halt weight loss. Elevated cortisol levels from stress or lack of sleep can promote fat storage.

Clinical Insight: A study published in Annals of Internal Medicine demonstrated how inadequate sleep can lead to reduced weight loss and even fat gain due to elevated cortisol (Nedeltcheva, Kilkus, et al., 2010) -5

Try this: Aim for 7-9 hours of quality sleep per night. If stress is high, consider stress management techniques like deep breathing, meditation, or regular breaks in your day. Quality rest and recovery are essential in maintaining a strong metabolism.

6. Your Goals Have Changed: Adjusting Strategies for a New Baseline

THIS IS THE BIG ONE!.....the most common reason for weight loss stalls after long-term success is that your goals or body’s needs have changed. Initially, rapid weight loss on a ketogenic diet can be easier when there’s more body fat to lose, but as your body composition improves, your metabolism, caloric needs, and even energy levels adapt. This means that what worked when you first started may no longer apply.

Clinical Insight: Research shows that after significant weight loss, maintaining lean muscle mass and metabolic rate becomes more challenging, as noted in a study from Obesity (Rosenbaum, Hirsch, et al., 2008). This shift often requires a re-evaluation of diet, exercise, and overall goals (Rosenbaum, Hirsch, et al., 2008) -6.

Try this: Instead of focusing solely on weight loss, consider adjusting your goals to focus on muscle gain, improved fitness, or enhanced metabolic health. Adding strength training to your routine can help maintain and build lean muscle mass, which is especially important as you near your target weight. The Journal of Clinical Endocrinology & Metabolism supports this, highlighting how resistance training can help offset metabolic slowdown (Willis, Slentz, et al., 2012) -7.

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The Big Takeaways...

By aligning your diet, exercise, and recovery with these new goals, you may find that your body responds differently—and better—than when you were solely focused on losing pounds. For instance, you may prioritize a mix of lean proteins, healthy fats, and balanced workouts to support long-term health rather than just focusing on calorie restriction.

While it can be frustrating to hit a plateau, these strategies—tweaking your macros, monitoring hormones, adjusting your workout routine, ensuring proper nutrition, and managing stress—can help push through it. Remember, stalls are natural in any long-term weight loss journey. Trying these evidence-backed methods can help get you back on track and even improve overall health along the way.

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Citations

Rosenbaum, M., & Leibel, R. L. (2010). Adaptive thermogenesis in humans. American Journal of Clinical Nutrition, 91(3), 483–489.
Bray, G. A., Frühbeck, G., Ryan, D. H., & Wilding, J. P. H. (2019). Management of obesity. Obesity Reviews, 20, 11–14. Link
Wewege, M., van den Berg, R., et al. (2017). The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: A systematic review and meta-analysis. Journal of Applied Physiology, 123(4), 636–644.
Gupta, L., Mohan, S., et al. (2020). Micronutrient deficiencies in ketogenic diets: A review. Nutrients, 12(10), 3008.
Nedeltcheva, A. V., Kilkus, J. M., et al. (2010). Sleep curtailment is accompanied by increased intake of calories from snacks. Annals of Internal Medicine, 153(7), 435–441.
Rosenbaum, M., Hirsch, J., Gallagher, D. A., & Leibel, R. L. (2008). Long-term persistence of adaptive thermogenesis in subjects who have maintained a reduced body weight. Obesity, 16(8), 1935-1941. Link
Willis, L. H., Slentz, C. A., et al. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of Clinical Endocrinology & Metabolism, 97(5), 1611–1618.

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