So… you’ve tried keto, but the scale isn’t budging. You’re eating low carb, cutting sugar, and loading up on healthy fats—yet the results still aren’t showing up. If this sounds familiar, you’re not alone. 4 keto mistakes that are stalling your weight loss often have nothing to do with effort or discipline, and everything to do with how your body responds to keto over time.
If you’re a woman over 40, there are some unique factors that can make weight loss on keto harder than it should be—especially when hormones, stress, and metabolism start to shift. In this post, I’ll walk you through 4 keto mistakes that are stalling your weight loss, explain why they matter more at this stage of life, and show you how to fix them so you can start seeing progress again.
Mistake #1: You’re Not Doing Healthy Keto
Let’s get one thing straight: not all keto is created equal.
If your version of keto looks like processed meats, bacon-and-cheese-loaded meals, and barely any vegetables, you might be doing what I call “dirty keto.” Sure, it technically fits the macros—but it’s not nourishing your body the way it needs, especially if you’re in perimenopause or menopause.
Many store-bought keto products are packed with inflammatory oils like canola, soybean, or sunflower oil. And some sneak in ingredients that spike insulin—like rice flour or wheat—without you realizing it.
The Fix:
Clean up your keto! Focus on:
Whole, nutrient-dense foods
High-quality proteins
Healthy fats like olive oil, avocado oil, and grass-fed butter
Lots of low-carb veggies (especially leafy greens!)
Want a simple cheat sheet to help you?
Grab my Bad vs. Healthy Keto Oils Wallet Card inside of my video here: https://youtu.be/F8K9V6A85GU
Keep it in your wallet or kitchen—it’s a quick reference that can make a BIG difference.
Mistake #2: You’re Eating Too Much Fat
Yes, keto is high-fat—but that doesn’t mean more is better. One of the biggest mistakes I see is women overdoing it with fat bombs, bulletproof coffee, heavy cream, and oils.
Here’s the thing: if your body is constantly fueled by dietary fat, it has no reason to burn your stored body fat.
The Fix:
Eat just enough fat to feel satisfied. Once you’re fat-adapted, scale back on added fats and focus more on:
- Prioritizing protein
- Letting your body tap into stored fat for fuel
- Scale down on high-fat treats like fat bombs and keto desserts
Mistake #3: You’re Still Drinking Alcohol
Even if it’s “low carb,” alcohol can totally sabotage your fat loss goals. Why?
- It halts fat burning—your body puts metabolizing alcohol first.
- It disrupts hormones—alcohol increases cortisol (hello belly fat!) and messes with insulin.
- It wrecks sleep—which is crucial for fat burning and hormone balance.
The Fix:
Cut back on alcohol and swap it for hydrating alternatives like:
- Sparkling water with lemon or mint
- Herbal teas
- Electrolyte drinks (without sugar)
You’ll feel better, sleep better, and burn fat more efficiently.
Mistake #4: You’re Not Addressing Hormones & Lifestyle
Keto is powerful—but it’s not a magic fix for hormone imbalances.
If you’re in your 40s or beyond, your hormones are naturally shifting. And when you add in stress, poor sleep, or over-exercising, your body is more likely to hold onto fat—no matter how “perfect” your diet is.
The Fix:
Start focusing on the bigger picture of your health:
- Manage stress (meditation, walking, deep breathing—whatever helps you unwind)
- Get 7–9 hours of quality sleep
- Support your thyroid and metabolism with nutrients like iodine, selenium, and magnesium
Final Thoughts
If keto hasn’t worked for you yet, it doesn’t mean you’re broken—or that keto is wrong for you.
It might just mean your body needs a cleaner, smarter, and more hormone-friendly approach. By making a few strategic tweaks and giving your body the support it needs, you can finally start seeing the results you’ve been working for.