5 Surprising Hacks to Break a Weight Loss Stall on Keto - Female Edition
Apr 18, 2023
Have you hit a weight loss stall on keto? I've got you covered! In this video, I will reveal 5 surprising hacks exclusively for women to break weight loss plateaus so that you can reach your goals faster than ever before.
If you're new to this channel my name is Lesya. I help professional women shed fat with a Clean Keto & Carb Cycling Lifestyle.
Weight loss stalls suck and in this video, I'm going to share 5 hacks I use with my private clients to help you break your stall fast.
Make sure to watch the video until the end because I'll be giving you a brand new bonus hack I started using with my female clients and it's super effective at breaking stalls!
I do have to mention this really quickly because I often hear women say they've "hit a stall" just because they didn't lose any "weight" on the scale in a week.
When I'm working with clients, I don't let them say they "hit a stall” until they haven't experienced any of the following for 3 weeks straight:
- No weight loss
- No fat loss
- No inches lost
- No reduction in bloat and inflammation
- No NSV's like clothes fitting better, more energy, feeling lighter
If you can honestly say no to all of these, you can proceed with these stall-busting hacks.
Otherwise, you haven't really "hit a stall" in my book. Quit being a drama queen and be patient.
Ok, for the rest of you, I know you want to break your stall so let's get right to it!
Hack #1 is to switch from net carbs to total carbs.
When it comes to tracking your carbs on keto, you might have heard of the term "net carbs."
Net carbs are the total carbs minus the fiber and sugar alcohols.
However, sometimes, certain types of fiber and sugar alcohols can still spike your blood sugar levels, which can stall your weight loss progress.
That's why I recommend switching to total carbs instead.
This means you count all carbs, including fiber and sugar alcohols.
By doing this, you can ensure you're staying within your carb limit and avoid any unwanted spikes in blood sugar.
Sometimes this hack is enough to break your stall. If not, move on to hack #2.
Hack #2 is Cut Out Dairy
While dairy is a great source of healthy fats on keto, some women may be sensitive to it.
Dairy products can cause inflammation and digestive issues in some women, which can stall weight loss.
Also, Dairy products are high in sodium, and excess sodium intake can cause the body to retain water.
When your body retains water, it can result in bloating and an increase in overall body weight, making it difficult to see progress on the scale.
If you're experiencing a weight loss stall on keto, it may be worth reducing your dairy intake and monitoring your progress to see if it makes a difference.
I've had clients who weren't able to lose weight for weeks and once they cut the cheese, they dropped 5lbs within a week.
Hack #3 is Cut Out Sweeteners and Keto Junk Foods
While keto-friendly sweets and junk foods can be a great treat, consuming too many of them can stall weight loss progress.
These foods can still spike insulin levels, which can prevent your body from burning fat.
Keto junk foods often contain inflammatory oils, such as vegetable oil, canola oil, and soybean oil, which can contribute to water retention, bloating, and weight loss stalls.
These oils are high in omega-6 fatty acids, which can cause inflammation in the body when consumed in excess.
Inflammation can lead to water retention, as the body responds to the inflammation by holding onto excess water.
Not to mention, many processed keto products contain artificial sweeteners, preservatives, and additives, which can also contribute to inflammation and disrupt the body's natural processes.
To avoid this, it's best to cut out sweeteners and keto junk foods altogether, or at least limit them to special occasions after you have broken your stall.
Hack #4 is Keep Your Meals Within an 8-Hour Window
By limiting your eating window to 8 hours, you're giving your body more time to burn fat, which can help break your stall.
Intermittent fasting can help improve insulin sensitivity and boost your metabolism.
When you fast, your body uses stored fat for energy instead of relying on incoming calories from food.
Eating within an 8-hour window will also help you avoid random late-night snacking and eating out of habit which might be contributing to your stall in the first place.
Hack #5 is to Check your cortisol.
I know, I know, this hack isn't sexy but when it comes to weight loss stalls, too much cortisol might be the root reason women often ignore it.
When you're stressed, your body produces a hormone called cortisol, which can cause a range of issues, including weight gain or a weight loss stall.
Cortisol is known as the "stress hormone" because it's released in response to stress, and it plays an important role in the body's stress response.
However, when cortisol levels are consistently elevated, it can lead to several negative health effects, including weight gain.
When cortisol levels are high, your body tends to hold on to fat, particularly in the belly area. This is because cortisol signals your body to store energy in the form of fat, which can lead to weight gain or a weight loss stall.
So, if you're experiencing a weight loss stall, it's worth considering whether stress might be a contributing factor.
And for a Bonus Hack to Break a Stall on Keto, I recommend a day of Cycling back carbs followed by a full fast day.
Stalls usually happen because your body adapts to what you're doing (such as keto) and cycling carbs can help break the stall.
Carb cycling involves alternating between high-carb and low-carb days to help prevent your metabolism from slowing down.
By having one high-carb day a week, followed by a fast day, you're going to rev up your metabolism and restart the fat-burning fire so to speak.
Let me know in the comments which hack you will try first.
If you're going to try the Carb Cycling Approach, make sure to watch my video on how to get started with cycling carbs on keto!
