These are the top 10 reasons you're not losing weight on a low-carb diet. A great FREE printable for the fridge and an easy reminder to stay on track.
You may think you have done everything right, counting carbs, stopping your bulletproof coffee, and started intermittent fasting. But your weight loss has completely stopped. What can you do now to kickstart fat loss?
Print or download the sheet HERE.
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What Is A Weight Loss Plateau
A true weight loss plateau is when you haven't lost weight for 3 months. Otherwise, you have just settled into maintenance mode. This is actually good, because you know in the long term your keto diet is sustainable.
Top 10 Reasons
- Too Many Carbohydrates - are carbs starting to sneak back into your diet? Be honest and start tracking everything using my simple Carb & Food Tracker. A little treat here and there adds up. Some are more carb sensitive (or insulin resistant) than others. I know that my carbs have to be around 50g/day to be feeling great and in control of my appetite. Lower than that and I will lose a little bit of weight, above that and I know my weight loss will stall. I generally go between 35-70g/day without too much tracking because I have done it for so long.
- Too Much Fruit - yes I use berries on my breakfast and desserts, but that is it. I allow my children to eat fruit (without gorging) as they are fit, healthy and in the normal weight range. For me, the sugar and fructose in fruit are too much. Sure, enjoy it as a treat and eat only low carb nutritent dense berries. See fruit as an occasional sweet treat. Packed with fibre, antioxidants, nutrients......... "If you are overweight, fruit is not your friend"
- Too Much Dairy - my biggest downfall is milk. I love my lattes and flat whites. Now milk is great, full of protein and calcium, but it also contains about 5% carbs. A latte can range from 9g to 15g carbs depending on the size you choose. Most dairy such as milk, cream and yoghurt contains approximately 4- 5% but you are more likely to drink a large glass of milk, eat a bowl of yoghurt or drink a large latte than eat 250g of full-fat cheese which has negligible carbs. Go back and track just how much cheese, cream, milk, yoghurt and other dairy products you are having. Dairy products also contain a lot of protein, which can (via gluconeogenesis) turn into glucose in the body.
- Nuts - this was my other mistake. Snacking on too many nuts, too often. Nuts are a great source of fibre, omega 3, selenium. Be careful which nut varieties you consume. Cashews are the worst for carbohydrates, about 20%. Also, make sure your nut mix doesn't contain any dried fruit. The trail mixes are the worst. Measure out a small dish of nuts and make them last for the day. Buy nuts in their shells so it takes longer to eat them.
- Not Enough Fat - yes, to lose weight you need to eat more fat. I got to the point where nothing was working for me to lose weight, so I thought "I've tried everything else, why not?". It was the best thing I ever did. Honestly, by eating more fat, I have lost my appetite. I have to admit that I snack on butter slices when cooking dinner, or have a spoon of coconut cream to take the edge off my hunger, best of all - a creamy coffee. Don't fear the fat.
- Too Many Artificial Sweeteners - I believe diet drinks have a place in weight loss, but certainly not long term. I see them at the start to get over my sugar cravings and to fill up when I was hungry but they should be of short term use. I use sweeteners in my baking and desserts, but I don't make desserts and sweet treats a huge part of my life anymore. The whole point is to get off the sugar and the sweet treats. Sweeteners can affect appetite and make you think that if a recipe contains them instead of regular sugar, then it's OK to eat more. If your weight loss has stopped, stop the diet drinks the sweet treats and reassess.
- Eating Too Often or Eating Too Little - some say you should snack little and often throughout the day. You need to learn what real hunger feels like and actually get used to the fact that being hungry is actually OK. The other extreme is to eat too little, you become so starving that you end up eating something you know you shouldn't and sting far too much of it. Eat when you really think you need a meal, and make it nutritious. If all you want is a sweet treat, but not real food, then its probably a craving and not hunger. Cravings are a sign of insulin resistance, learn to resist them, reset your metabolism, you will finally gain control of your appetite.
- Be Patient- this has to be the hardest lesson to learn. I was really strict with LCHF, and for the first couple of months, I lost hardly anything. This is hard when every time I went on weight watchers, the kilos drop off. But that weight loss was never sustainable. I am still losing weight now, probably half a kilo every month. This will probably stop soon as your body finds its own natural weight, and my carb intake needs to be realistic that I can continue. Keep reminding yourself that your way of eating now is so more nutritious than when you ate carbs and processed foods. The weight WILL go, you WILL gain control of your appetite, and you WILL succeed. There are so many benefits (in addition to weight loss) that LCHF brings. Just read this article on why sugar is so bad for us and this one regarding insulin resistance.
- Lack of Sleep - lack of sleep and increased stress are critical to weight loss and wellbeing.
- Caffeine - caffeine is a stimulant which increases your adrenaline (short term hormone that gets you out of danger - "fight or flight"). It stimulates the liver to release glucose from its glycogen stores. What happens next? This new high level of glucose causes insulin to be released again, fat gets stored and fat burning turns off. If weight loss has stopped, can't sleep, too stressed, stop the caffeine. You don't have to give up your coffee, but just has a decaffeinated coffee and see how you feel.
Do Low-Carb Bars Stop Weight Loss?
Yes, stop the fake food and your low carb bars, sugar-free chocolate snacks and low carb bread. Firstly they are not real food, they are not wholesome and provide no real nutrition.
Part of the ethos of living low carb and keto is to eat real food, whole food, clean food, and food that is not manufactured, processed, or manufactured.
Too many of these bars calculate the carb content in a dubious way and some of the sugar alcohols will still raise your blood sugars. A few low carb bread brands have had their 'Low-Carb' claims removed as they were a complete falsification.
So you've read my "top 10 reasons you're not losing weight" - I'd love you to leave a comment below what stalled your weight loss and what you did to remedy it. What do you do when you want to kick start again?
Free Macro Calculator
If you are unsure how many carbs you should be eating, you need to use the macro calculator and learn how to count carbs.
Setting the wrong macros (either too high or too low) and not counting or tracking correctly is one of the biggest mistakes I see in Ditch The Carbs PRO members when they first join. You can completely change the way you eat in just 4-weeks.
More Help If Your Weight Loss Has Stopped
You may wish to become a Ditch The Carbs PRO member and start the 4-week QuickStart.
You may also like to see how to get started, use the recipe index, and get some quick resources to help you with your low-carb diet or keto diet.
Mary
I am a 52 year old petite woman and would like to lose 5 pounds, 10 pounds max. I've been on this diet for six weeks and have lost 2 pounds. My net carbs are under 20 grams and I go through a bottle of EVOO and ghee every week so my fat intake is a plenty. My calories are around 1200. I do yoga and walk for ~ 60 minutes every day. I have read every forum about tips and tricks and what you're doing wrong if you're not losing weight, and I am doing everything right. What is going on?
Libby Jenkinson, MPS
You may be having too much fat. Fat is a limit, not a goal. This is one of the most common mistakes I see in Ditch The Carbs PRO members. I don't even go through a whole bottle of EVOO for our family of 5, plus you are having a bottle of ghee. Eat enough fat to keep satiated but don't think you need to drink/eat to excess. That's a myth. You may want to look at the keto food pyramid (and why so many people get their fat intake wrong), the macro calculator to help guide you, or to join Ditch The Carbs PRO where we do tracking challenges to see where your macros might be going astray. It often only takes a little "tweak" and those scales will start moving again.
wendy
I STARTED LOW CARB ON AUGUST 1ST AND SO FAR IVE LOST 7 LBS. I USE MY FITNESS PAL TO TRACK MY FOOD AND MY CALORIE INTAKE IS BETWEEN 500 AND 700 A DAY. I AM STICKING TO A MAXIMUM OF 50 CARBS EACH DAY AND EXERCISING BY WALKING AND USING AN ELLIPTICAL. I DRINK LOTS OF WATER EACH DAY AT LEAST 5 16.9OX BOTTLES. DOES ANYONE HAVE ANY TIPS WHAT I AM DOING WRONG AS i DON'T FEEL LIKE IVE LOST ANYMORE WEIGHT . WHAT AM I DOING WRONG?
Libby www.ditchthecarbs.com
My first insight would be only eating 500-70 calories a day has probably put your body into starvation mode and is conserving every single mouthful. We discuss problems like yours and how to overcome these hurdles inside Ditch The Carbs PRO, I really encourage anyone having problems losing weight on low-carb or keto to JOIN HERE. And the famous mini-challenges we do each month ensures you stay on track and don't fall back into old habits.
Peso
Very good article about weight loss, this is really helpful
Sue Levy
I am getting frustrated after a month of trying to do everything right, and I just found your list of 10 reasons why nothing is happening. I'm serious about losing just 10 kg, which will take me back to the weight I was when I got married decades ago. That would be nice.
Thank you for the tip about the nuts. I do know which ones to use, and I include seeds in that. Okay, one small packet will go with me and keep me going in an emergency.
Not enough fat - that's probably true. I have a pantry full of coconut cream, MCT products, good fresh oils and the necessary groceries. I love cooking and have just tried your amazing seed bread. Amazing, with a smear of vegan butter. Yes, I'm non dairy because dairy gives me congestion.
I love avocado and always use Dutch cocoa. And I have found the right chocolate for a treat when I need a lift.
Thank you for the help I needed!
My ultimate test will be when we go on a short cruise next month. I have the strength to stick with my plan, but it could be challenging. Bring on the healthy salad bowls!!
Libby www.ditchthecarbs.com
I am so glad ths helped you, why not join my 4-week course, it is open only 4 x year. You can see if it is applicable by looking at all the details here.
cynthia hancock
I have been on low carb starting in may of 2018. I have gone from 233lbs to 188lbs =45lbs down. I feel great and everyone is asking me what I am doing. Hang in there, it is hard but my goal is another 15lbs and keeping it off. I have stayed at 20 to 25 carbs a day and that is my sweet spot. I thank you have to find what works for you. its a life style change as well. I do not think about eating bread , sugar, after a while I would rather eat clean and healthy. I am hoping this will be a permeant life change for me. And I am enjoying learning a new and healthy way of cooking and eating.
Anna
Hi everyone, I currently weigh 227. I started the diet 6 days ago at 235 and I have lost 8 pounds. A lot of you seem to be upset that you arent losing weight. It seems like you start out with a lot of calories and food. Dont forget that your body will adjust so this diet isn’t something to continue constantly. I plan to lose a total of 20 pounds then take a break and eat just focusing on my calories. Things I eat: hot dogs no bun, burgers no bun, chicken, fish, some cheese (minimal), sometimes a yogurt (minimul), olives (0 carb), eggs (0 carb), turkey, salami, pepperoni, peanut butter. The first 3 days can be hard u feel tired with no energy and headaches. After that your energy should boost up. Im no health expert but these are some of the things i do that maybe can help everyone else. Anyways, my body adapts to what im eating vs all the bad fast food i use to eat. And I believe your body keeps adapting so your amount of carbs keeps getting lower thus the diet cant go on forever. Like the article said (or one of the comments idk) once you stop losing you could still be losing weight and eventually it could drastically drop. So to measure your body and see how thats going. Personally I dont exercise on this diet because im already losing more than a pound a day. The key to this diet is to get your insulin down and metabolism up so you can work off this weight. Hopefully my comment helps some people.
Libby www.ditchthecarbs.com
Anna, this is brilliant and many people searching for answers will find this super helpful. You are going slow and steady and have a long-term plan already mapped out. You know exactly how to make low-carb work for you and what foods will fit into your day, easily. I completely agree (and it's in my FAQ & diet sheet) that it is the effect of foods on our insulin that causes weight loss or weight gain, calories don't matter half as much as people say. It is the effect of food on our hormone insulin (our fat storing hormone) which is imperative to stabilise through enjoying low-carb whole foods.
Deb
I would love anybody’s advice, I am 48 years old and in the past year and a half I’ve gained about 13 pounds, I started on a low carb diet 13 days ago I am eating under 20 carbs per day and under 1200 cal and I have only lost 2 pounds. I cannot understand what is preventing me from losing anymore weight. Everyone I speak to says with the carb count that low I should easily lose a few more pounds than what I have. I did buy urine ketosis strips and most of the time I am in Moderat – ketosis stage so I can’t understand what else I’m doing wrong, any advice. In the beginning I was looking at net carbs, but now I am only looking at true carbohydrates. I have not had any bread, sugar, pasta, no sweets and no fruit. I can honestly say I am not cheating and sticking to the diet but feeling so so discouraged. I’m wondering if I need to increase my fat intake, however since I am not losing any weight now, I’m afraid to add more fat to my diet. Please any advice to get me through this and stay confident
Cyndi Owen
I think you're not eating enough calories. Up your calories to 1500 or even 1800 and see if that helps. At 1200 calories, you've probably slowed your metabolism way down. You are actually working against yourself by eating so few calories.
Lilly Calbert
Your metabolism cannot slow in 13 days, this is an 'old wives tales' of dieting. It takes months of steady caloric change, to have any alteration to your metabolism. If you are within a health weight range, the pounds will come off more slowly than those at a higher BMI. 1-2 pounds of weight loss is actually a good result. Don't be discouraged, just keep at it. The only other advice I can give is that the amount of calories you burn is just as important as the amount you put in. Be sure to be getting in exercise every day.
Patricia
give it more than 13 days! Don't get on the dang scale every day! I only get on the scale when I go to the doctor once a month. We are such a instant gratification culture! The things I have learned that are bad are cashews, fruit, protein bars that say they are good for you and peanuts! The only nuts I eat are pistachio and almonds, can't afford macadamia!
Jacob Smith
The temptation of eating my favorite food is one of the reasons why I font loses weight. I can't fight the urges as well on eating those foods.
Libby www.ditchthecarbs.com
Try not to have these foods in the house, try to add more healthy fats to your meals so you are full and junk food will tempt you less. It will take time, but you can do it. And why not join my free Support Group. We have lot's of friendly people in there with more tips and tricks. I'll see you there.
Heado
I'm confused. I, too, can't lose an ounce despite following keto faithfully. When I post my dilemma, some say, YOU'RE NOT EATING ENOUGH CALORIES yet others say DECREASE YOUR CALORIES. I tried OMAD. No loss. I tried 3MAD. No joy. I track faithfully on Carb Manager. Have read the books. Have watched the YouTube podcasts. We are ALL looking for a magic bullet; I just want to be healthy.
Julie
I understand and I too just don’t get it.... I’m beyond frustrated! I have been doing this for over 5 weeks with absolutely NO results.. I’m under 30 carbs a day and under 1100 calories a day... No medical issues...
Is this just a big fat lie and waste of time????
I am doing everything EXACTLY right and guess what? I gained 6 pounds.. WTF ?
What is wrong?
Marie
I've gained too but I think it's because of my period, however, everybody bodies are different. Keto should be about your health whether than losing weight. I started last week and had my blood tested yesterday and the results are I'm down 37 points I'm no longer prediabetic. I'm told that if you don't get deep sleep during the night where you go into realm at least 5x a night it will stall your weight loss.
Victoria
16 days here and NOTHING!! I think we are eating too much fat! I think just eat a balanced Protein and veggie diet.. With moderate fats. I also think that my ancestors had it right.. eat light dinner, heavier in the morning..
I will tell you this.. I haven't been DEPRESSED in 16 days.. I think high bad carbs have something to do with depression...
Confusedcolchester
Been on keto diet just 3 days. The second day my period came back and I already had the menopause 2 years ago. I cannot stop crying, like pms style.
I feel huge too.
.in the first 2 days, I've only had 15 carbs a day and some roasted chicken thighs, an egg, a burger with garlic butter fried mushrooms..this is day 3 and I'm ready to pack it in
Jenn
I can’t believe you haven’t lost weight. You must be eating more calories and carbs than you think. I lost 32 pounds on a low carb ( under 50) and low calories 1200 per day in 5 months. I am 62 post menopausal woman. Low carb works. It’s impossible not to lose weight on what you say you are doing
Danielle
I hear you. I haven't had any sugar, or bread, pasta etc. in over a month and I've barely lost 6lbs. I've started intermittent fasting this week and exercise hoping it would budge something, but no. I went down 4 lbs and weighed this morning and it went up 2lbs! I'm so discouraged and I'm just meant to be fat forever :*(
Libby www.ditchthecarbs.com
Please don't be discouraged, come and join my FREE Support Group. There are a heap of tips and tricks in there to help you stop the weight loss stall.
Cathy
I’m right by you side on this, I’ve done everything too. List 3 gained 1. I’m just so discussed and then that causes anxiety to kick in.
Vipul Sharma
Hey, useful tips. This is really helping me. I will now start doing the same for better results. Thanks a lot for sharing. I will now correct those things that I was doing in a wrong way. Thanks a lot for this great share!
Lee
Hello. Found this article interesting. I am currently 215lbs and have cut out 95% of my carbs....breads, pasta, processed foods and sugar. Just a little rice here and there. I can't exercise due to bad knees in which I am in treatment for. I have cut back portion sizes and try to limit dairy and cheese. I am finding it really hard
to lose any weight. I need to lose about 40 lbs to help with my knees. I am losing inches but the scale isn't going
down like it used when I cut out carbs. The only difference this time is I can't exercise. The only thing I see
on your list is fruit. I eat 3 or 4 fruits a day. Can this really make a difference?
Thanks
Libby www.ditchthecarbs.com
Yes that much fruit will definitely be holding you back. Remember this little quote "if you are overweight, fruit is not your friend". Fruit is so high in natural sugars and fructose and will trigger your hunger, sugar swings and slumps. If you really want to enjoy some fruit, cut back to just once a day and choose low-sugar berries such as raspberries with some cream to keep you full. Exercise is wonderful but not necessary for weight loss. There are so many incredible health benefits from exercise, but weight loss has been totally overrated as one of them. Weight loss and health is 80% diet 20% exercise. As the weight slowly falls off, you may manage to add some extra movement to your day, but don't worry too much about it for now. If you are loosing inches - brilliant! The weight will slowly drop, or sometimes it will give you a whoosh - a huge drop overnight. Keep going Lee and join me in my Low-Carb Support Group. I'll see you there.
Liza
Please keep at it, June. I've lost 2 1/2 stones since May 2018 in order to reduce the weight on my knees which were extremely painful and on the way to replacement like both my hips. I now weigh 9st 10 lbs so happy at that BUT I have no pain whatsoever in my knees, I can walk and stand for hours instead of minutes before last May, and climb the stairs properly but not yet able to run!. My thyroid meds have been reduced twice, My GP said to stop my blood pressure meds earlier in the week. I need another thyroid test in a couple of months as the result this week was bordering on over-treatment. I had a chocolate binge just after Christmas and was in severe pain in both my knees for a week. This is a way of life for me now and feel better than I have done in years and I'm now able to go to thy gym so strengthening my body
. I am 68. I am so grateful for finding Keto and all these free delicious recipes.
Patricia Talley
Yes!! I lost 26 pounds with no sugar then I started adding fruit to my diet, weight loss stopped. You think what harm can an Apple do or a couple of pears, answer? Stop your weight loss! Something good to watch "That Sugar Film" if you can find it. Lots of good info, scary stuff! Stop the fruit, after I cut it out I have lost another 10 pounds. Another trick, add some sour cream to your veggies I throw in some almonds too, makes a meal of broccoli.
Jo Weir
Almost two years LCHF - feeling great, healthly, enjoying good food, no probs maintaining this super regime .... but .... not diabetic, and was not very much overweight to start with .... gave myself a sensible goal for my height and build .... have steadily lost weight and reached my goal a month ago. Now continuing to lose and getting too close to underweight. Drs (various) advise me to not lose any more, but I do not want to abandon LCHF. Original Dr who introduced me to the regime advised me to eat more of the LH side of PHCuk chart - bananas, rice, potatoes, beans, sweet potato, grapes etc, but this still in strict moderation does not keep me steady ... and I do not want to stray too far from the straight and narrow! How much can I stray and still eat the healthy way I have been enjoying? Does too much good fat relative to the low carb make you lose weight? Any suggestions from you or any of the wonderful well known LCHF experts (including my former Dr) would be greatly appreciated. Many thanks! Jo
GM
I'm 43 years old and weigh 161.5 lbs. I started keto diet a week ago.
My macros are 10-15% carbs, 20-25% protein and 60-70% fat, and my calories are between 1300 to 1500 but I'm still not in ketosis and only lost 1 lb so far. I'm making sure that my net carbs are below 25g. My fat usually ranges between 90g to 120g, and my protein ranges from 60g to 90g. for the past 5 days, test scripts are showing that i'm in small ketosis. It's not going up. My husband on the other hand is in Large Ketosis and lost about 5 lbs. He just started 1 day before me. Any advise to get int Ketosis and lose weight.
KlbnJrb
Try eating between 1100-1300 calories and make sure you are drinking as close to a gallon of water a day as you can. Also some exercising will be very beneficial even if it's a 20-30 minute walk.
Danny
I’m not replying I am making a comment I’ve lost 35 lbs so far, I need to lose 10 more, but can’t seem to do it . It’s been at lest 7 week since I’ve lost 35 and haven’t lost another pound! I’ve just cut out diet drinks, artificial sweeteners! I started out eating 100 carbs a day and lost all but 10 lbs of my goal. So I’ll just see what happens after cutting out the drinks and sweetners ‘