I’ve been on my diet for about two months, and haven’t lost very much weight in the past two weeks. I have been testing my ketones with urine strips, and know I am in ketosis. Why aren’t I losing weight? What can I do to start losing again?
There can be many reasons that you are not losing weight. First, are you losing any weight at all? If you are losing a pound a week, you haven’t plateaued. Even though the weight loss may be slower, you are still losing weight from your diet.
Second, have you recalculated your daily calories lately? With weight loss, you body is changing. You will have a different weight, BMI, and possible different goals. Re-calculate your daily caloric intake at least once a month. I do mine on the first of the month to help me remember. Also, take a look at the deficit you have set for yourself. Did you set yourself for slow weight loss with a small caloric deficit? Try increasing your deficit to see more weight loss.
Check your diet for hidden carbs. You say that you have been in ketosis, so you probably haven’t fallen into this trap. It’s important to check the macros on everything you consume, even medicine, vitamins, and supplements. These are common ketosis-breakers.
Have you been consuming more alcohol? If you are drinking low- or no-carb drinks, you can still stall your weight loss. Your body will burn alcohol before any food.
Check you exercise regiment. Oddly enough, too much exercise without the right diet plan may make you GAIN weight. Check out this post for more information.
Finally, you may want to consider cycling out of ketosis for 24-48 hours. This allows you to regain your glycogen stores, and basically reset your metabolism. Read this post if you are considering this, as you have to do it carefully so as to not fall off the wagon, or have to go through the keto flu again.
Consult with a nutritionist or doctor if things don’t seem quite right. They can help you formulate a plan that best works for you and your body!