‘Help, I am in a stall!’ I think I hear this at least ten times per day and the urgency with which it is said is very indicative of people not really understanding how weight-loss actually works. So here are my tips on how to deal with a keto stall. A true stall is when you have not lost weight AND inches for a minimum of 4-6 weeks. What is important to keep in mind is that weight loss really never is linear and stalls of weeks and months do happen. Biochemical-individuality, possible food sensitivities and hormones play important roles in this. Each case is a case though and specifically, comparing to others is never of any use and can be very dispiriting. Also keep in mind that the number on the scale is not the only way to see change: actual measurements or fit of clothes are far more reliable ways to keep an eye on your progress. Now, a stall as described above does happen and I fully understand it can be frustrating. …
My advice is based on the guidelines as set out by Volek & Phinney. These guidelines and the science behind them are extensively described in their book: ‘The Art & Science of Low Carbohydrate Living’. These same guidelines are also to be found on the KetoDiet App website, along with the macro calculator as used by me in my practice, many recipes and free meal plans. Have a look around, I am sure it will be to your liking. An accessible book for the keto beginner is ‘Keto Clarity’ by Jimmy Moore and Dr Eric Westman. A very good book to educate both yourself and your own medical caregiver is ‘Why We Get Fat’ by Gary Taubes.
The quick guide to keto
Your guideline to all things fat
Some info on macros and keto flu
A little background information on the keto diet