Understanding Why Keto Stops Working
When you first start keto, the pounds can melt away quickly. But for many people, after a few months, the scale seems to stall. I remember the first time this happened to me—it was frustrating! Living here in the Dominican Republic, I had been diligent about keeping my meals simple: eggs, local avocados, grilled chicken, and plenty of fresh vegetables from the roadside markets. At first, my blood sugar stabilized, and the weight dropped. But then—nothing.
Stalls on keto are normal. Your body adjusts to a new way of eating, and the initial “water weight” loss slows down. If you’re diabetic like me, you might also notice that insulin resistance plays a role in how your body responds long-term. Add in everyday realities—like when the power goes out mid-cooking, and dinner turns into rice and beans instead of a carefully planned low-carb meal—and it’s easy to see how progress can stall.
The key here is to understand that keto isn’t “broken.” Your body just needs adjustments.
Common Reasons Keto Progress Stalls
One of the biggest reasons keto stops working is hidden carbs. Here in the DR, many packaged foods don’t have reliable labels. I’ve had times when what I thought was “sugar-free” actually spiked my glucose. Even things like sauces or seasonings can be culprits.
Other common reasons include:
- Too many calories – Cheese and nuts are keto-friendly but easy to overeat.
- Lack of variety – Eating the same thing daily (like my go-to pork chops and cabbage) can cause nutrient gaps.
- Stress and sleep issues – Ministry life often means late nights and early mornings, which affect cortisol and stall fat loss.
- Medical conditions – Thyroid issues or hormonal changes can override keto efforts.
For me, one major culprit was not drinking enough water. Between the heat, humidity, and my battle with mold in the kitchen, dehydration set in quickly—and stalled my progress.
How to Break Through a Keto Plateau
If keto has stopped working for you, it’s time to troubleshoot. Here are strategies I’ve personally tested:
- Track everything honestly: Once, I realized I was underestimating my “handful” of peanuts every afternoon. Writing things down helped.
- Change your macros: Sometimes shifting protein higher and fat slightly lower helps your metabolism restart.
- Intermittent fasting: I often skip breakfast and focus on two solid meals—like crock pot shredded beef for lunch and Sarah’s auyama squash soup for dinner.
- Carb cycling: Adding in small amounts of starchy vegetables (like yucca or sweet potatoes, which are abundant here) can sometimes reset fat loss.
My late Grammie Shirley always said, “Sometimes you’ve just got to shake things up in the kitchen.” That advice still works today.
Adjusting Keto for Real Life
Keto isn’t always practical, especially on a fixed budget and with limited food options. Sometimes fresh fish is available at the market, but since Sarah and the kids aren’t seafood fans, I find myself defaulting to chicken or pork. On group ministry nights, rice and beans are essential to stretch a meal, and I’ll serve myself more beans with meat while letting others enjoy the rice.
Adapting keto in these real-life moments is key. Instead of chasing “perfect keto,” I aim for low-carb most of the time. If the electricity goes out mid-baking, and Sarah pulls out her stovetop rice pot instead, I just take a smaller scoop and load up on the stewed veggies. Keto isn’t all-or-nothing—it’s about consistency over time.
When It’s Time to Reevaluate
Sometimes, keto really does stop working—not because it’s “bad,” but because your body and lifestyle change. As a diabetic, I’ll always keep carbs lower, but I’ve had to reevaluate how strict I am. For some seasons, moderate low-carb is more sustainable.
If your health goals aren’t being met, talk to a doctor or nutritionist. And remember—progress isn’t only the number on the scale. My energy levels, blood sugar stability, and ability to keep up with ministry work are just as important as my weight.
My Grammie Shirley used to make post-Thanksgiving turkey soup that stretched for days. It wasn’t keto at all, but it nourished us and reminded us that food is about more than weight loss. Sometimes, reevaluating keto means finding a balance that works long-term for your health, your family, and your joy in eating.
Conclusion: Keto Isn’t Broken—It Just Needs Adjusting
If keto has stopped working for you, don’t panic. It’s a normal part of the journey. Look for hidden carbs, adjust your macros, try new approaches, and give yourself grace when life throws curveballs. Remember, keto is a tool—not a prison.
If this post encouraged you, please share it with a friend who might be struggling on their keto journey. And don’t forget to subscribe for more recipes, practical tips, and real-life encouragement from our kitchen here in the Dominican Republic.
Hi, I’m Jason—a dad, home cook, and type 2 diabetic living overseas. I created Clean Eats Hub to help people discover simple, delicious, and health-forward meals that support their personal wellness goals. Whether you’re managing blood sugar, pursuing weight loss, or just trying to eat cleaner, I believe healthy food should never feel like a compromise. Here you’ll find real recipes that work for real life—family-tested, flavor-packed, and always nourishing.
