Why Am I Not Losing Weight on a Keto Diet?

Ask Theresa is an advice column by Theresa Link. A Virta Health Coach since 2015 and a loyal follower of the ketogenic lifestyle, Theresa is a Registered Dietitian who is an expert in living a metabolically-healthy life. 

This week, Theresa takes on the dreaded weight loss plateau and unpacks why the scale might be stuck, even when you think you’re doing everything right. From sneaky carbs to calorie creep, she breaks down the most common culprits that fly under the radar. Plus, Theresa shares one of her favorite mindset shifts from Atomic Habits to help you stop feeling stuck and start seeing your progress in a whole new light.

❓Question:

Theresa, I've been stuck in a plateau for WAY too long. My carbs haven’t changed, I’ve really been focusing on prioritizing my protein, and I’m exercising more. Now I wonder what else I can do to move the scale. Help!

Sincerely,

Peeved at my Plateau

👩‍💻 Theresa:

Dear Peeved,

Sounds like you are doing all the right things. When you make significant lifestyle changes (like you're doing) you can expect to lose weight, right? Seems only fair... and yet you’re not. Makes you wanna scream!

Been there. In total I’ve lost about 30 lbs over the past 10 years, but that hasn’t come without wanting to take a baseball bat to my scale from time to time.

Weight loss plateaus are normal. We know, we know. But you’re peeved. You want to know why. Let’s talk about some hidden reasons you may not be losing weight.

You’re eating more carbs than you think

When you first started reducing your carb intake, your body got a big win: lower insulin levels. Since insulin is a fat-storage hormone—and carbs spike it—reducing carbs helps bring insulin down, making weight loss easier. Early on, a lot of that weight loss is water, but after that, it’s mostly fat, which takes a bit longer to show on the scale. So if you feel like you’ve hit a plateau, you may have moved past the water loss phase and are into the fat loss phase, which is a slower process.

However, it is possible you’re in a true plateau, and—don’t hate me—you’re probably eating more carbs than you think.

Maybe you’ve started shaking things up with more dressings, sauces, and marinades. Delicious move, and a big win for adding variety, but even the low-carb versions can have 2 or 3 grams of carbs per serving, which can add up. Then there’s the siren song of low-carb snacks—protein chips, low-carb muffins, and keto frosting in a can. Perhaps they weren't on the menu in the beginning, but maybe they've snuck in a little. They’re low in net carbs, but total carbs? Not so much.

And let’s be honest: bites of chips, donuts, or ice cream here and there may seem harmless—and for many folks they are – but when you're running on fat for fuel, even small extras can slow that down.

I’ve been in weight maintenance mode for a while, so when the number on the scale starts to creep up, these are the things I check on first.

You’re consuming too many calories

The natural appetite-suppressing effect of ketosis usually leads to eating less without trying, so calorie counting isn't often necessary. I mean, it's easy to overeat pizza and chips, but pretty tough to binge on steak and buttered veggies. Still, this isn’t a free-for-all. Low-carb foods like nuts, avocados, and cheese can stall weight loss if you go overboard. Trust me—I’ve got a whole fridge drawer dedicated to cheese. I may have a problem.

Are you trying to boost your ketones by ramping up fat intake or adding ketone supplements in hopes of jumpstarting the scale? It might actually backfire. Pouring lots of heavy cream into every coffee, downing bacon and cream cheese fat bombs, or loading up on MCT oil can easily add hundreds of extra calories. Yes, fat is your friend—but eating more fat than your body needs may just leave you burning the fat you’re eating instead of your own. And that’s not the goal, right?

Last, who doesn’t want a nice, crisp glass of Sauvignon Blanc after a long week? Me! But drink with care. While there are many low-carb ways to imbibe (hello, vodka soda), your body prioritizes that dirty martini (and the 200-300 calories that come with it). That means fat burning takes a backseat until the alcohol is out of your system. Plus, alcohol can lower inhibitions—suddenly those “just a few” keto snacks turn into a mini feast. Even if it fits into  your carb goal, frequent drinking can slow progress more than you’d expect.

Your plateau may not actually be a plateau

In Atomic Habits, James Clear shares a powerful analogy about progress using an ice cube. Picture an ice cube sitting in a freezing room at 0°F. Each hour, the temperature rises by just one degree. At first, nothing seems to happen. The ice cube doesn’t change. To someone watching, it might look like all that effort is pointless.

But then—at 32°F—the ice begins to melt.

It feels like a sudden transformation, but was it really? Not at all. That moment is the result of 32 quiet degrees of progress. The change was happening all along—it just wasn’t visible yet.

That’s what a plateau often feels like. You’re putting in the work, but not seeing results. It’s frustrating. But that doesn’t mean your effort isn’t working. It’s building beneath the surface, and when the shift finally comes, it can feel like it's happened overnight—even though it’s anything but.

So if you feel like a still-frozen ice cube, hang in there. As long as you keep raising the temperature, the melt is coming!

‍