Doing Keto For A Month But Not Losing Weight? – Dr. Berg
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Keto for a Month and No Weight Loss? | Tips to Break Through the Plateau
Starting a ketogenic diet can be exciting, but it can also be frustrating when the scale doesn’t move after weeks of effort. If you’ve been doing keto for a month without losing weight, don’t give up yet! This guide explains why weight loss may stall and provides practical tips to help you break through the plateau.
Common Reasons for No Weight Loss on Keto
- Hidden Carbs: Even small amounts of carbs from processed foods, sauces, or snacks can kick you out of ketosis.
- Too Many Calories: Keto focuses on macros, but consuming too many calories, even from fats, can prevent weight loss.
- Not Enough Activity: A sedentary lifestyle can slow your progress, even with a well-planned keto diet.
- Water Retention: Hormonal fluctuations or high salt intake can cause temporary water weight gain.
- Metabolic Adaptation: Your body may adapt to the diet, making it harder to burn fat efficiently.
Tips to Jumpstart Weight Loss on Keto
- Track Your Macros
Use a food-tracking app to ensure you’re staying within your carb, fat, and protein limits. Aim for less than 20–30 grams of net carbs per day. - Increase Physical Activity
Incorporate regular exercise like walking, strength training, or high-intensity interval training (HIIT) to boost fat burning. - Practice Intermittent Fasting
Combine keto with intermittent fasting by eating within an 8-hour window. This can help your body burn stored fat more effectively. - Stay Hydrated
Drink plenty of water to flush out toxins and prevent dehydration, which can slow metabolism. - Monitor Food Quality
Focus on whole, unprocessed foods and avoid “keto junk foods” that may contain hidden carbs or unhealthy ingredients.
When to Seek Help
If you’ve followed the keto diet consistently and still aren’t losing weight, consider consulting a healthcare professional or dietitian. Hormonal imbalances, medical conditions, or specific dietary needs could be affecting your progress.
Final Thoughts
Weight loss on keto isn’t always linear, and plateaus are normal. By identifying common mistakes and making adjustments to your diet and lifestyle, you can reignite your progress. Remember, patience and consistency are key to long-term success.
