Breaking a Low Carb Weight Loss Plateau

Sometimes when you are losing weight you might experience a plateau or stall in your weight loss. This is normal from time to time. When a weight loss plateau happens it can be frustrating especially if you haven’t hit your goal weight. What happens sometimes with following a low carb diet, the weight drops for a while, even months and then suddenly it is like you hit a brick wall and your weight doesn’t want to move.

The good news is that with a few simple tweaks to what you are doing, you can always break through a low carb plateau and get moving with the weight loss again.


Stress is probably the number one reason people over 50 see their weight loss stall. What happens is our body wants to protect us when we are stressed so our bodies tend to stop releasing the fat. The best thing to do in this case is to simply relax and not worry so much about the scale.

Eliminating the stress in your life can be helpful. But sometimes it isn’t easy especially if the stress is something created by others or a job. But you can do things that can help you deal with the stress in your life. I like to meditate or simply take a walk. I also find it relaxing to write on my blogs or to read a book. It really is up to you, just try to have some rest and relaxation time in your life.

Eating Too Much

Sometimes after we lose the initial weight we continue to eat the same amount of food as when we were losing weight. But the reality is you will not need to eat as much when you are smaller. By cutting back on your portions you may find that the weight will start to come off again.

Too Many Carbs

Often without being aware of it, you could be adding back more carbs than you realize. It starts with one little addition and the next thing you know, you are knocked out of fat burning. So try to keep your carb intake at 20% or below. For example, I have to really watch how many nuts I eat. They are so yummy and the carbs can add up quickly if I’m not careful. Remember to limit fruit and alcohol as well. They can easily knock you out of ketosis and therefore out of fat loss.

Not Enough Salt

This was a problem for me. I quickly realized that one thing processed food have an abundance of that “real food” doesn’t is sodium. And I was lacking it. So I found that by drinking bone broth every day will help me up my sodium intake. I also do a shot of pickle juice in the morning and at night. I know it probably sounds a little gross, but it does help.

I also like to add pink Himalayan salt to my veggies and meats as it helps to give me more trace minerals like that I may be missing like potassium and magnesium, iron and calcium.

Not Enough Water

This is another one that was hard for me. But you need to drink a lot of water in order to keep your body hydrated. I like to add Stevia Water enhancers to my filtered water. Just by having a bit a flavor I find it is much easier for me to drink more water.

I also make sure I have a cup of hot fresh lemon water daily as a detox.

Not Getting Enough Sleep

I’ve always been a good sleeper, but many folks struggle with getting a good night sleep. Most of the fat burning happens at night when we are sleeping. So it is important to get your full 7 to 9 hours daily.

Eating Too Much Protein

The great thing about a low carb diet is you get to eat lots of proteins but sometimes you can go overboard. so if you notice that you have hit a plateau take a look at how much protein you are eating daily. Just scaling back a bit may get you back into fat loss.

Eat When You’re Hungry

It is important to listen to your body. Those who use glucose for energy need to eat often as they will lose fuel and need more sugar and carbs for energy. But that isn’t the case for those of us who use fat for fuel. It is important to only eat when you feel hungry and stop eating when you are full.

You may notice that you might only need one or two meals a day. Sometimes it is easy to get back into old habits of using food as a crutch. The great thing about low carb, high fat is that it is easier to overcome the habit of snacking throughout the day.

Incorporate Intermittent Fasting

Intermittent fasting is something that people have been doing for years. While you are fasting you are giving your body a chance to rest the digestive system. It can be very healing to your body and mind. If it sounds hard then keep in mind your already fast every day. If you eat breakfast then you are actually breaking the fast from the last time you ate the night before. This is why it is called breakfast. You can learn more about intermittent fasting here.

Track Your Ketone Levels

Most people can tell when they are in Ketosis, however, sometimes it is difficult to tell. I like to use ketone strips as a way to check and make sure I am still in ketosis.

Go No Carb (Carnivore Diet) for a few Days

Sometimes making an extreme change can help to kick-start your weight loss and help you to get past your plateau. If you like eating meat and fish, then this may be a good option for you.

What is the No Carb Diet Plan?

A Final comment:

Sometimes our bodies know what is a good weight for us to be at. I started at just under 200 lbs and wanted to get down to 135. I felt like for my height that would be a good weight. My body decided that 144 is my comfortable weight. I have been sitting at this size for the last year and a half. I feel good at this weight. I feel healthy here. So I decided to just listen to my body and be happy with my current weight. That may be your situation as well.

So now it is your turn. What are some of the tricks that you use to push through a weight loss plateau? I would love to hear from you. Just leave a comment below.

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16 thoughts on “Breaking a Low Carb Weight Loss Plateau”

  1. Hi,
    You did mention many good points in chapters which makes well sense in weight loss and as they worked on you, why not on others too. 🙂 I have heard about stevia products before, but never did really try them. This read made me actually to give them second try…
    I decided to comment here, even I have perhaps different perspective to the subject (in the forever-“problem” to trying keep or gain more weight).

    It is common that stressing life phase twists eating habits, some may eat more and/or unhealthy and when body protects releasing fat becomes more weight… I usually eat much less, which is not good either when training. 🙂 You did great result btw!

  2. These are really great tips. Let’s face it, its really frustrating when you’ve been seeing results from cutting back, exercising regularly and basically cutting out some of your favorite foods and then to see the scale not budge. It’s natural to turn to food when that happens but obviously NOT a good idea. When I’ve reached a plateau what really works, as you’ve mentioned here, is to DRINK MORE WATER and cut out alcohol as well. I also truly believe that sleep is a dieter’s best friend. Sleep and intermittent fasting – which is easier when you sleep more – really has worked for me. Plus adequate sleep actually helps withe your metabolism since it’s the body’s natural reaction to hold onto calories when we’re sleep deprived.

    1. You bring up lots of great points, Lynn. I agree that water and sleep both make a huge impact in breaking through a weight loss plateau.

  3. oh gosh, was struggling with my weight my entire life as well and tried everything in the world. I love your article and your tips to break the plateau – water, water and once more water is the best tip. I’m not looking anymore for fat free products as apparently they are stuffed with other fillers, not so healthy. I tried another diet, also low carb and was successful with it until another stress ruined everything in my life. I learned another tip while on that diet to break the plateau – eat nothing all day. Drink plenty of water, coffee, and/or tea (unsweetened or use stevia). For dinner, eat a huge steak (8-14 oz) followed by an apple or a raw tomato. Next morning I would be usually 1-2 lbs down.
    Thanks again for great article!

    1. Yes, you got it Nixie. Water makes a huge difference and avoiding stress. Which I know is hard to do at times. Stress is one of the biggies for people when it comes to hitting a weight loss plateau. It is hard to lose weight when you are stressed. out.

      Your trick that you mentioned sounds a lot like intermittent fasting. It is when you eat one or two meals a day. Intermittent fasting gives your body a chance to rest and your are right, it does help with weight loss.

  4. Great informative article! Weight loss is usually a huge challenge for many, and there are different ways and lengths to go about it, it can be hard for some to learn what works best for them and what they can handle.

    As for myself, I have not had to go through weight loss. Although, instead for a time, I was trying to gain a bit of weight, and/or make sure I was eating enough/extra food while I was trying to build some muscle as well. They say it can be just as difficult to gain weight as it is to lose it.

    1. I certainly bet it can be just as difficult to gain weight as to lose weight. Thanks for the insight. Did you find it helped to eat more protein?

  5. Hey very interesting article. I think that it is important to get your daily nutrition and calorie intake for you no matter if you are trying to lose weight, maintain weight, or gain weight. My weight goes up and down every week. I will keep your tips in mind Wendy. Thanks!

  6. I’m on a diet right now and you are right on so many of these.
    I’m gonna ask sorry in advance for the delirium below but what I’ve read just now are so on the point!!!
    Let’s see together!

    Stress: Well, I didn’t know there was a medical reason. But I’m stressed a lot and one of the first things I do, usually, is to eat a ton of chocolate – probably the only thing I’m addicted to; I don’t smoke or drink alcohol or coffee. So there goes the diet…

    Eating too much: I’ve realized this some days ago while I was eating the same portions as before and I was feeling so full! Honestly, it took me most than it should, probably. I mean, it makes sense, should I haven’t figured out earlier. I like to believe I’m a smart person. Anyway…
    I think it’s probably not only a problem for the stomach but for the brain as well. We have to realize just by seeing that it’s too much of a portion anymore…

    Not enough water: I try to drink a lot more than before. Not only for losing weight but also for general health reasons. By the way, if you’re like me and you don’t feel thirsty a lot, as soon as you start drinking more, your body will ask for more water, too…

    Eat when you’re hungry: I think that is the most difficult for me. I was used to eating lunch and dinner no matter what. But when you’re not hungry, you’re not hungry. You shouldn’t eat just because you “have to”.

    Thanks for the article! I’ll try the rest, too!

    1. Hi Jenny. Isn’t it great knowing you are not alone. We all experience the same kinds of frustrations while we are losing weight. I’m glad you found this post helpful. And I appreciate you taking the time to comment. It will help others.

  7. I decided at 55 to give myself a new lease of life, and lose some weight.

    I commenced a low carb, high fat diet and was determined to lose weight and I did. I ended up losing 24 kilograms (44 lbs) over a period of 10 months.

    It was then t hat I “plateaued” as you put it. Trouble for me was that I didn’t know how to go the next step.

    I stayed on this new weight for about 6 months but then the lure of “nicer” foods became too much. Slowly I put back on the weight, but not all of it yet.

    As I now approach my 60th birthday I need to re-start the exact same diet, but when I get to the plateau I will be using your information to break through this stage.

    My body never got to tell me what it thought was my ideal weight, but I believe it to be between 95 and 100 Kgs (200 and 220 lbs).

    Your advice here is going to be very important for me, in the coming year, as I intend to get fitter and have less weight.

    The only other problem I have with such a diet is that I am not all that inventive and not such a good cook. Do you have any advice as to how I can address this issues, please?

    1. I think it really is a mindset. If you look at lchf as a diet, then you wont have long term success. A diet is something that is temporary. So as soon as you go back to eating the way you were, then the weight will just come back. It is important to know that the foods you ate in the past did horrible things to your health. So even though they taste good you will never want to start eating them again regularly. It will end up making you fat again or worse, you could develop health issues. This is why I look at lchf (low carb, high fat) as a lifestyle, not a diet.

      As for ideas on what to cook. I highly recommend doing a google search for low carb meals. There are thousands of recipes. I get a lot of lchf recipes at

  8. Nice Wendy, it is good for people to have an idea of ways to help get the weight off. I have seen that often times my clients hold the most weight with stress and lack of sleep. Also like you said some people over do it with the protein, not realizing if given too much your body will convert it to carbohydrates. Love the website name fat loss at fifty. When done properly the body is like wine, it just gets better with age.

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