Okay, first things first…I’ve said it before, a hundred times, and I’ll continue to say it. The scale is a horrible measure of success.
Yet, we’ve been trained to believe it is the ULTIMATE measure. So let me start this with one small caveat, you don’t need the number on the scale to feel good about yourself.
It’s a number. You’re not.
Having said that, I totally understand wanting the scale to cooperate, but sometimes weight can just be stubborn because we have abused our bodies for so long that our body may be defending itself against another deprivation diet. My first response to a stalling scale (besides kicking it and cursing it) is to remind myself this too shall pass and all I need is a little patience. If I am doing everything right and am not violating any “rules” of Keto, then I can just trust the process.
That said, there are things you can evaluate. Perhaps there IS something you can do to give the scale a nudge.
So what are those things you can evaluate or change?
It is entirely possible your macros aren’t right. Your protein may be too high, your fat too low, you could be eating the wrong kinds of carbs or too many. I see a lot of people trying to apply mainstream diet rules to Keto because they have just bought in to the dogma for so long they find it hard to break the cycle and make the paradigm shift. Let it all go and embrace the Keto way!
Are you getting enough sleep? Sometimes lack of sleep can stall weight loss.
- Artificial sweeteners
If they are a regular, daily part of your keto regimen, then that could be holding you back. True, they are calorie free and most of them don’t cause a spike in blood sugar, but there is something about them that stalls weight loss. I have a friend who lost 40 pounds and ALL she changed at that time was eliminating the artificial sweeteners.
- Keto junk food
By junk food I mean packaged “sugar free” and “low carb” candies, bars, jello, pudding, etc. These things while net carbs may be low can be stalling you or slowing down your progress.
too many nuts or the wrong kind of nuts can hold you back. Almonds, macadamias, walnuts, and pecans are great, cashew and peanuts…not so great for Keto.
Some people don’t do well with dairy. Dairy is perfectly Keto legal but if you are one of those people it disagrees with you may need to watch your intake. You can switch out heavy whipping cream in your coffee for coconut milk and that one little tweak may make a world of difference.
Are you getting enough? Are you drinking plain water? If you are adding flavors/sweeteners then stop. Drink plain water. If you’re keto, you’ll will need to drink more water, because you don’t have the carbs causing inflammation (which means there’s less water filling up tissue).
If you’re a carb counter, you probably know there are two methods. You can count TOTAL carbs or you can count NET carbs. Total carbs means any and all carbs are counted. Net carbs means you don’t count any fiber you eat. If you are counting net and not losing, try switching to counting total.
Is it too high? There is such a thing as too much protein. Only uber athletes need more than the average Jane. If you are a woman, chances are if you are eating more than 70g a day, you are eating too much. The body can only handle so much at once. Excessive protein can keep or kick you out of ketosis.
Do not fear the fat! Eat more! I know this is so contradictory to what we have heard all our lives, but trust the science, let go of the dogma and ignore the fear mongering. Eat more avocados, butter, coconut oil, full fat cheese. Really, it’s okay.
- Lack of patience
Patience is important. Don’t stress yourself out by weighing everyday and expecting miraculous results overnight. My journey to losing over 100 pounds saw MANY times where the scale stopped moving. I just had to keep doing what I knew was right and be patient.
I lift weights and I believe it has enhanced my Keto experience. If you are not getting any sort of exercise, try adding that to your life. Contrary to what we have been brainwashed by, we can’t eat what we want and just work it off. Also, cardio isn’t the most effective way to burn fat. Try lifting some heavy stuff 3-4 days a week – the more muscle we have the more we are a fat burning machine. Muscles and ketones are a powerful combination!
Any change you make, make only one at a time and commit to the change for 30 days to see what if any impact it has on you.
As an example, I previously thought dairy might be affecting me so I cut way back for 30 days, almost to the point of having none to see if it made a difference, it didn’t. So I happily started to eat cheese again.
Remember, though, as I said at the beginning, that number is not who you are. That number cannot define you.
Take control of your health, eat right, and that number will come around.