Why Am I Not Losing Weight on Keto? Troubleshooting Your Fat Loss Stall

Keto has helped countless people shed pounds, regain energy, and feel their best. If you’ve successfully lost weight with keto in the past but are now struggling to see results, it can be frustrating. You’re keeping your carbs low (10-20g per day), eating enough fat and protein, and even getting in some movement—but the scale won’t budge.

So, what’s going wrong? Let’s troubleshoot the common reasons why your weight loss might be stalling and how to kickstart fat-burning again.

1. You Might Be Eating Too Much (or Too Little)

Even though keto helps regulate hunger, total calorie intake still matters. If you’re eating too much, your body has no reason to tap into stored fat. On the flip side, if you’re not eating enough, your metabolism could slow down to conserve energy.

Fix:

• Track your intake for a few days using an app like MyFitnessPal or Carb Manager.

• Ensure you’re in a moderate calorie deficit—not too much, not too little.

2. Your Metabolism Has Adapted

If you’ve already lost a significant amount of weight (like 50 lbs before), your body may have adjusted to its new size and needs fewer calories to function. This can make further weight loss more challenging.

Fix:

• Increase protein intake to boost metabolism.

• Try intermittent fasting (16:8 or OMAD) to keep insulin levels low and encourage fat-burning.

• Consider adding strength training to increase muscle mass and improve metabolic rate.

3. Hormones Could Be Blocking Fat Loss

Hormones play a huge role in weight regulation. If you’re experiencing fatigue, mood swings, or difficulty sleeping, you may have a hormonal imbalance affecting your progress.

Possible culprits:

• Cortisol (stress hormone) – High stress keeps your body in “fat storage mode.”

• Thyroid imbalances – Hypothyroidism can slow metabolism.

• Insulin resistance – Some people need to go even lower in carbs or implement fasting to see progress.

Fix:

• Prioritize stress management (yoga, meditation, journaling).

• Get enough sleep (7-9 hours per night).

• Consider getting blood work done to check hormone levels.

4. Hidden Carbs and Inflammatory Foods

Even if you’re tracking carbs, some foods can still trigger insulin spikes, inflammation, or bloating, stalling your progress.

Potential offenders:

• Dairy (cheese, heavy cream)

• Nuts (easy to overeat)

• Keto snacks with artificial sweeteners (can trigger cravings and insulin response)

Fix:

• Try eliminating one of these for a week and see if weight loss resumes.

• Focus on whole, unprocessed foods: meat, eggs, leafy greens, and healthy fats like olive oil and avocado.

5. You’re Losing Fat, Not Weight

If the scale isn’t moving but your clothes fit better, you may be losing fat while gaining lean muscle—especially if you’re walking or exercising.

Fix:

• Track progress using measurements, progress photos, or how your clothes fit instead of just the scale.

• Stay consistent! Fat loss isn’t always linear, and some weeks will show progress in ways other than weight.

6. Electrolytes & Hydration Matter More Than You Think

Dehydration or electrolyte imbalances can cause water retention, which makes it seem like you’re not losing weight.

Fix:

• Increase your intake of sodium, potassium, and magnesium (via pink salt, avocados, and supplements if needed).

• Drink plenty of water—aim for half your body weight in ounces daily.

7. Shake Things Up: New Strategies to Restart Fat Loss

If you’ve ruled out the above issues and still aren’t seeing progress, it’s time to make some changes.

What to Try Next:

✅ Reduce Fat Intake Slightly – If you’ve been eating a lot of dietary fat, your body may be burning that instead of stored fat. Lower fat intake a bit and see if weight loss resumes.

✅ Try Intermittent Fasting – Fasting for 14-16 hours daily can keep insulin low and help tap into stored fat.

✅ Add Strength Training – Building muscle helps burn more fat long-term. Start with bodyweight exercises like squats, lunges, and push-ups.

✅ Cut Out Dairy & Nuts – These can cause inflammation, stall weight loss, and lead to hidden overeating.

✅ Change Up Your Routine – If you’ve been doing the same exercise, try something new like weight training, HIIT, or increasing your step count.

Final Thoughts

Hitting a weight loss stall on keto can be frustrating, but it’s not the end of your journey. The key is to troubleshoot one thing at a time so you can identify what’s holding you back. Small adjustments can make a huge difference in getting the scale moving again.

Have you experienced a keto stall? What worked for you? Let me know in the comments!