How to Break a Weight Loss Stall on the Ketogenic Diet

How to Break a Weight Loss Stall on the Ketogenic Diet

How to Break a Weight Loss Stall on the Ketogenic Diet

Halleluja! Friends! I have figured out How to Break a Weight Loss Stall on the Ketogenic Diet!! But first, I feel the need to explain a few things…


First, no one really understands why we start to stall on the keto diet. Keep in mind that I am not a doctor. I am only sharing the experience I have and what works for me. I would highly suggest finding a doctor that believes in a low carb diet or Ketogenic diet before you begin.

Even though I feel amazing, I’ve noticed a stall in my weight loss. I feel the need to say the Keto diet has cleared a brain fog that I didn’t even really notice was there. It has also made me feel less bloated, less gassy and my energy is through the roof! That alone is probably one of the reasons I continue with this way of eating. The end result is a bonus when it’s a weight loss. But what about the people who are doing this for weight loss as a primary goal? It just means that all the other benefits are the after thought. The Keto Diet has so many benefits and I’m learning more and more each day.


I myself started to notice a weight loss stall. I figured it was probably my age because the older we are the harder (or slower) it is to lose weight.

I went to a Ketogenic Diet conference here in Austin Texas called KetoCon. I’ve met so many people and many have different success stories and different approaches to the Keto Diet. It’s no wonder there aren’t any clear rules that everyone must follow. It all depends on the Macros you calculate for your own body. The diet rules are pretty much the same but the intake can vary. Some people are extremely strict, while others tend to vary the diet based on their lifestyle. I think the biggest take away for me was the fact that we are all different and if you find something that works for you, go for it! It’s all about how you feel and you are the only one that knows yourself best.

At the conference, I spoke with many people who have been doing the Keto diet for 2 to 3 years! I asked just about every person to break down what a day of eating on Keto looks like for them. You know what I noticed? I noticed that most people eat a meat with fat and very little veggies for every single meal.

The next thing I noticed was that most said they only eat 1 or 2 times a day at most. People who have been doing the Keto diet will understand this because you are the ones that know you become less hungry.

My way of thinking about this diet was a bit different at the time. Growing up it was a habit in our home to have meat, veggies, starch, and bread as a typical meal. On the Keto Diet, I tend to think meat and veggies but veggies topped with butter.

I am a visual learner. So you can imagine my surprise when I watched Todd White’s presentation on eating Keto while traveling. I couldn’t believe how easy he made it seem. He doesn’t worry at all about eating out and staying in Ketosis. So, how does he do it? How does he make it seem so easy?  Here are a few of those photos he showed us (he gave me permission to share these photos with you).

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Keto Diet Out To Eat Examples

One thing he said was every meal has fat.  Every. Single. Meal.  He specifically stated that each meal used a healthy source of fat from examples like Butter, Animal Fat, Avocado, Olive Oil etc…  If he planned to dine at a restaurant that didn’t have a high quality healthy fat source, he would bring his own!  Yup!  He stated he would bring small containers of olive oil.  He also said that most restaurants carry real butter.  You just have to ask for it.

Notice there are veggies but not on every plate?  The first priority is fat and protein!  I talk to others who don’t even eat vegetables.  At all.  None!  While all the time, I am still thinking of vegetables as a priority on my plate.

I spoke to a few body builders and power lifters who do the Keto diet too!  You wanna know what a day on Keto looks like for them?  It’s the same!  Although, I see lots of the athlete’s post photos of ground beef and butter!

I decided to do a test with this new way of thinking.  Little or no veggies and really up my fat intake.  Way more than I was consuming.  Why was this so scary to me?  Why?  Because for many years we have been told fat is so bad for you.  I don’t even think we realize that is still engrained in our brains!  It was mine.

Ground Beef and Butter Test


My test was ground beef and butter for a few days in a row.  I always spiced up the ground beef with a small amount of onion or garlic or both. (that’s a few carbs too)  I cooked the ground beef first.  Then I would serve myself about a cup of ground beef in a bowl and top it with about 3 tablespoons of butter.  I love the salted KerryGold butter myself but any real butter will do.   Man, ground beef, and butter together are delicious!  Seriously, it’s good!  Crazy good.  I ate just enough to fill me up.  It’s filling and it lasts a long time before I am hungry again.  My ground beef meal was swimming in butter.  Here’s what it looked like:

How to Break a Weight Loss Stall on the Ketogenic Diet

Keep in mind, I am fat adapted and I’ve been doing the Keto Diet 7 months now.

The first day I was down a whole pound in one day!  I was trending at a 1/2 a pound weight loss a week!  I was ecstatic to lose a whole pound overnight!  WOW!

Update:  A reader asked if having a cup of ground beef a day would put me over my protein amount when tracking my macros.  The answer was no.  I decided to capture my macro numbers in screenshot and share them here with you.  Yesterday, I had my 2 cups coffee (with butter and cream) in the morning, ground beef with butter for lunch and dinner.  Then I ate about 4 crunchy pork rinds.  I drank plenty of water and took my supplements.  I am down another 1.5 pounds today!  This is what my tracking looks like.

How to Break a Weight Loss Stall on the Ketogenic Diet Cronometer tracking example

How to Break a Weight Loss Stall on the Ketogenic Diet Cronometer tracking example


The next day I lost another pound overnight!  NO WAY!  I broke my weight loss stall!  Before this test, I lost only 1/2 pound a week and some weeks none at all.  I say only but that’s still pretty darn good since I still need to lose more weight.   I mention this because it’s easy to look at the huge success of other peoples weight loss and compare it to your own.  We (me too) really need to stop doing this because, again, everyone’s body is different.


I still consumed my morning coffee with butter of course.  Then I basically ate two meals a day that consisted of ground beef and butter.  Talk about easy meals.

How to break a stall on the Ketogenic Diet

Test Summary and Final Thoughts

Here’s what I think…  if I ever stall again, I will do ground beef and butter for a couple of days.  If you find yourself in a weight loss stall on the Ketogenic diet, you might try something similar.  I personally believe the substitute sugars, even Keto approved ones, might cause you to stall at some point.  I also think dairy may have stalled me a bit too.  Gosh, I love cheese.

I suggest you do different tests of your own.  This is the only way you will figure out what is making you stall in your weight loss efforts.

I never once felt as though I was deprived when I ate ground beef with butter.  Not once.  I also only ate twice in a day. I had coffee with butter in the morning (2 cups), and lunch and dinner were both ground beef with butter.  Now when I look at my diet, I see more fat intake with moderate protein.  When you think about your diet, what do you see?

Head over here and sign up to get a free 7 day Keto Meal plan printable.  It’s extremely helpful!


I also invite you to join our Low Carb Inspirations (Keto Friendly Recipes) Group on Facebook.  We have a lot of fun and share tons of knowledge!

If you are new or have no clue what the Ketogenic Diet is…  I encourage you to read this–>>  Simple Way to Start the Ketogenic Diet.  This is the easiest diet I’ve ever tried and it’s my way of life forever now!

This is what my breakfast looks like on a daily basis now!  Bacon, Eggs, Avocado, and lots of butter!

How to break a stall on the Ketogenic Diet

Keto Supplements

Don’t forget to take your supplements!  Magnesium, Potassium and make sure to up your salt intake too!  I heard this advice over and over again from all the Keto experts at KetoCon too.

Don’t forget to pin it on Pinterest!

This is How you Break a Weight Loss Stall on the Ketogenic Diet

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