When you stop losing weight, there are plenty of strategies you can use to get back on track:
- Calculate your macros with an appropriate calorie deficit (aim for a higher deficit if you have more body fat) and track your food intake.
- Recalculate your macronutrient needs every month.
- Take breaks from being in a calorie deficit every two weeks.
- Stay consistent with your ketogenic diet by diligently tracking the foods you eat and never cheating.
- Decrease your calorie deficit a bit.
- Try intermittent fasting. Click here to find out how.
- Implement a fat fast. Find out how by clicking here.
Stick with one or two of the strategies that apply to your specific situation. After a month, reassess your progress. Are you losing weight again? How do you look? How do you feel?
Keep in mind that slow and steady progress is the best kind of progress. In fact, it is best to lose weight at a rate of 1 to 2 pounds (~0.5-1 kilogram) a week (which is a bit slower than you may like). People who lose weight at this pace are much more likely to keep it off.
For more detail on what you should do if aren’t losing weight anymore, check out our article on The Ketogenic Diet and Weight Loss Plateaus.