Lots of things can cause plateaus

Don't get discouraged even if your progress is plateauing. There are many possible reasons for this that can all be addressed.

Some of the plateaus have directly got to do with your diet:

Artificial sweeteners

Frequent intake of artificially sweetened foods can raise insulin and lower ketosis, stalling progress.

Too much protein

Eating too much protein keeps the body from using fat as its main energy source, slowing ketone production.

Dairy

Forgetting to count carbs in dairy can raise carb intake. Focus on cheese, heavy cream, and no-sugar yogurt, and count the carbs.

Eating past fullness

Eat when hungry and stop when full. Calorie-dense foods (like nuts) are easy to overeat. Eat slower — it can take 20 minutes for fullness to register.

Too many carbs

Are you ingesting more carbs than you account for — sauces at restaurants, or larger portions than you realize?

Tap each card to learn more.

Other times plateaus can be caused by other habits, still somehow connected to diet:

Sleep

Chronic sleep deprivation leads to greater insulin resistance. Aim for 7–8 hours a night.

Too much alcohol

Even zero-carb drinks (vodka, gin) are burned before anything else, which can knock some people out of ketosis.

Hydration

Drinking enough water helps your body flush ketones, balance electrolytes, and stay regular.

Tap each card to learn more.