How To Get Off Keto And Lose Weight

If you’re using a low carb lifestyle to lose weight, there’s nothing more frustrating than running into a keto plateau – even if it looks like you’re doing everything right! Why does stalling on keto happen, and what are the best ways to break through a plateau on keto? We’ll go over all the answers here so you can turn that keto weight loss stall into a temporary setback.

A true keto diet plateau happens when you have followed a consistent keto way of eating for at least 3 months and the

Why so long? When many people first start a keto diet, the weight can come off quickly in the first week or two; that’s because your body isn’t using carbs to maintain your glycogen levels (or the water used to maintain those levels), causing you to lose “water weight.” After that point, weight loss can slow down and, like all diets, move in a non-linear way. You may believe you reached a stall, when in fact you’re experiencing normal up-and-down shifts in body weight.

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If you ever participated in my Easy Keto Challenge, you’ll notice that I don’t recommend daily weigh-ins for this reason. From hormones to stress, so many factors can affect the number on the scale every day, and shift the a few pounds in one direction or the other. You need a consistent trend of weight loss before you can plateau.

In addition to natural weight fluctuations, a keto plateau needs at least 3 months to set in because it can take time to dial in your keto macros and consistently follow them. It would not make sense to think you hit a plateau on keto when 1) your macros may have been off, 2) your macros were correct but you weren’t able to follow them closely, or 3) you only followed your macros for a few weeks and haven’t seen results yet.

With high insulin resistance, the body has a hard time metabolizing food. Glucose from food doesn’t end up powering cells, so an excess builds up and is eventually stored as fat [*]. Your genetic makeup, age, and nutrition are just a few factors that can cause the issue, and it can affect anyone.

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If you tried other fad diets before starting keto, they may play a role in your keto plateau. That’s because crash diets that cut out too many calories cause your body to break down muscle for energy instead, creating a low muscle mass. A lower muscle mass makes for a lower resting metabolism, which can make it harder to lose weight [*].

Dirty keto and alcohol on keto can technically fit your macros, but they can also contain hidden sugar, suboptimal fats, and preservatives that can trigger an inflammatory response, which makes it challenging to lose weight [*].

If you’re new to keto, you may not realize how many carbs lurk in common foods, even if you stick to vegetables and other whole foods. Eating too many carbs will still cause your body to store fat instead of burn it, creating a keto weight loss stall.

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You need fat for fuel on keto, but it’s not an all-access pass to eat as much fat as possible. Fat is more satisfying because it’s more than twice as calorie-dense as protein or carbs. And if you have too much, you may not achieve the calorie deficit you need to lose pounds.

Many keto dieters worry about having too much protein, believing it will kick them out of ketosis, a theory that studies have disproven [*]. The bigger contributor to stalling on keto is too

Why? Protein helps you feel full and contributes to muscle mass – which, as mentioned before, can improve your resting metabolism (especially with exercise).

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Nuts and dairy are definitely foods you’ll find on a keto grocery list, but it’s also easy to over-indulge on them. They are calorie dense and a serving has a pretty small volume, making it easy to go overboard. In addition, some people have a mild dairy sensitivity and not know it.

Some medications and conditions have weight gain as a side effect, which can add to the struggle of a keto weight loss stall. As always, don’t make changes without consulting your doctor. Talk to your doctor if you think these issues are contributing to the problem.

Sleep loss causes an increase in cortisol (a hormone that controls appetite) and insulin (a hormone that triggers fat storage) [*]. Thus, bad sleep habits can make you feel hungry when you’re not, and make excess weight harder to lose.

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Even if you meal plan and count your macros, life happens on keto – and many of us take solace in food. Excess eating, especially in the form of low-quality and high-calorie comfort foods, can make a plateau on the keto diet even harder to overcome.

The ultimate keto plateau buster! No matter how you do it, fasting can help with insulin resistance issues; when you eat less often, you stimulate insulin less often. Try intermittent fasting or egg fasting to get started.

Your body weight plays a big role in your daily macros. As your weight changes, your macros will change too. Use a macro calculator every month to reset your numbers.

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Anecdotally, some people discover sensitivities to certain foods after adjusting to keto, or find that they overindulge in these foods: dairy, nuts, gluten, and artificial sweeteners are common culprits.

Consider cutting these foods out of your diet one at a time, for 2-3 weeks at a time, to see if it breaks the keto plateau.

Weight isn’t the only marker of success on keto! Successes off the scale include losing inches, having more energy, clear skin, regulating medical conditions, and having more endurance at the gym.

Ways To Break Through Keto Weight Loss Plateaus

If you still have non-scale victories during a keto weight loss stall, a low carb lifestyle is still working for you in some way. Don’t give up just yet!

Studies show that working out, especially in the form of high-intensity exercise, can stimulate insulin and improve blood sugar levels in subjects with high insulin sensitivity [*]. If you haven’t developed a workout routine, try one out. And if you do work out, consider bumping up the intensity level.

For long-term results, it takes a long-term commitment. Go easy on yourself when it feels like it takes forever to break through a stall.

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Stalling on keto doesn’t have to cause frustration. Try making changes in your diet and lifestyle to break a keto weight loss stall and start seeing results again.This article was co-authored by staff writer, Christopher M. Osborne, PhD. Christopher Osborne has been a Content Creator since 2015. He is also a historian who holds a PhD from The University of Notre Dame and has taught at universities in and around Pittsburgh, PA. His scholarly publications and presentations focus on his research interests in early American history, but Chris also enjoys the challenges and rewards of writing articles on a wide range of subjects.

Keto diets, which are high in protein and fat and very low in carbs, have become a popular way to jump-start weight loss. However, most people find keto diets impractical or even unhealthy to sustain long-term, so it’s important to have a strategy for stopping keto. Weight gain often occurs when you go off keto, but this is less likely and more manageable if you transition from keto slowly and reintroduce carbs gradually. It’s also important not to fall back into your pre-keto habits and to have a support network in place as you make the adjustment.

This article was co-authored by staff writer, Christopher M. Osborne, PhD. Christopher Osborne has been a Content Creator since 2015. He is also a historian who holds a PhD from The University of Notre Dame and has taught at universities in and around Pittsburgh, PA. His scholarly publications and presentations focus on his research interests in early American history, but Chris also enjoys the challenges and rewards of writing articles on a wide range of subjects. This article has been viewed 14, 656 times.

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The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.Ashley Gonzalez started her weight loss journey in January by kicking things off with the Ketogenic diet. Things were going well, until her weight loss came to a halt even though she still hadn’t reached her weight loss goals. If you’re no longer losing weight following Keto, or you’re finding it impossible to sustain, then it’s time to come off it. But that doesn’t mean you can immediately start eating bread again! Sorry. The reintroduction of carbohydrates to your diet should be done slowly so that you can successfully transition off Keto without gaining weight.

Although Keto might have been helpful in initiating your weight loss, the ketogenic diet is not a long-term diet plan that is typically recommended unless trying to manage an acute medical condition. When carbohydrates are restricted from