Keto Diet: Can Low-Fat Intake Stall Weight Loss?

Weight loss plateaus are a common occurrence on the keto diet, and there are several reasons why this might happen. One of the main reasons is consuming too many carbs. Even a few extra grams of carbs here and there can quickly add up and prevent you from entering ketosis, which is crucial for weight loss on the keto diet. Hidden carbs can be found in snacks, sauces, condiments, and processed foods, even those marketed as keto-friendly. Another reason for a weight loss plateau could be consuming too many calories. While keto diets can help you feel more satiated due to increased protein and fats, it is still possible to consume too many calories, leading to a caloric surplus and weight gain. Stress and lack of sleep can also negatively impact weight loss by increasing levels of the stress hormone cortisol, which encourages the body to store fat. Additionally, lack of physical activity can limit the number of calories burned, and certain medical conditions can also lead to weight gain. To break a weight loss plateau, it is recommended to adjust your calorie needs and macros, increase physical activity, manage stress, incorporate intermittent fasting, and track ketone levels.

Monitor your stress levels and sleep schedule

Stress and sleep are two important factors that can impact your weight loss journey. Here are some tips to help you manage your stress levels and sleep schedule:

Stress Management:

• Reduce Screen Time: Limit your exposure to screens, especially before bed. Excessive screen time can contribute to increased stress levels and disrupt your sleep schedule.
• Practice Mindfulness: Engage in mindful activities such as deep breathing, meditation, or yoga to help you relax and reduce stress.
• Make Time for Hobbies: Dedicate time to activities you enjoy and find relaxing. This can help take your mind off stressful thoughts and improve your overall well-being.
• Exercise Regularly: Physical activity is a great stress reliever. It can help reduce cortisol (the stress hormone) levels and improve your mood.
• Eat a Nutrient-Dense Diet: A healthy diet can provide your body with the nutrients it needs to manage stress effectively. Avoid processed foods and focus on whole, unprocessed foods.

Sleep Schedule:

• Maintain a Regular Sleep Schedule: Stick to a consistent sleep schedule, even on weekends. Aim for 7-9 hours of sleep each night.
• Sleep in a Dark Room: Sleep in a dark, technology-free bedroom. Avoid watching TV or using electronic devices right before bed, as the light from these devices can interfere with your sleep.
• Avoid Late-Night Eating: Try not to eat large meals close to bedtime. Late-night eating can disrupt your sleep and impact your weight loss efforts.
• Establish a Bedtime Routine: Develop a calming bedtime routine to signal to your body that it's time to wind down. This can include activities such as reading, journaling, or listening to soothing music.
• Reduce Stress: As mentioned earlier, chronic stress can lead to poor sleep quality. Addressing stress through the methods outlined above can help improve your sleep.

Remember that everyone's stress and sleep needs are unique. Experiment with different techniques to find what works best for you. Making stress management and healthy sleep habits a priority will not only support your weight loss journey but also benefit your overall health and well-being.

Evaluate your exercise routine

When it comes to evaluating your exercise routine while on the keto diet, there are several factors to consider. Here are some guidelines to help you:

• Listen to your body: The initial weeks of adapting to the keto diet can be challenging, so don't hesitate to scale back the intensity of your workouts during this transition period. It's normal to experience reduced performance, even in exercises that don't rely heavily on glycogen stores. This effect is usually temporary, and your physical performance will likely return to baseline once you're fat-adapted.
• Set a daily calorie goal: While the "calories in, calories out" model isn't the only factor in weight loss, daily calorie intake still matters. Set a calorie goal that aligns with your weight loss or muscle-building goals.
• Connect a fitness device: Consider using a fitness tracker like a FitBit, Garmin, or Apple Health device to get more precise data on calories burned during your workouts. This can help you make informed decisions about your diet and exercise routine.
• Consume adequate protein: Ensure you're providing your muscles with the fuel they need to get stronger by maintaining a protein intake of about 25% of your total calories, or 0.8-1.0 grams per kilogram of your body weight. If your goal is significant muscle gain, consider increasing your protein intake to 1.6 grams per kilogram of body weight.
• Get adequate rest: Allow your body to recover effectively between workouts by taking rest days and getting sufficient sleep. This will help optimize muscle growth and recovery.
• Stay hydrated and maintain electrolyte levels: Increasing water intake is crucial when following the keto diet to prevent dehydration and electrolyte imbalances. Additionally, maintain adequate electrolyte levels by consuming leafy greens like kale and spinach, and consider adding pink Himalayan sea salt to your food and water.
• Consider a modified keto diet for intense workouts: If you experience decreased performance during high-intensity workouts, you may benefit from a modified keto diet like the Targeted Ketogenic Diet (TKD) or Cyclical Ketogenic Diet (CKD). TKD involves consuming a meal with 20-50 grams of net carbs 30-60 minutes before exercise, providing a boost of carbs for muscle fuel. CKD involves following a low-carb keto diet for 5-6 days, followed by a higher-carb, low-fat diet for 1-2 days to replenish muscle glycogen stores.
• Evaluate your exercise type and intensity: The keto diet may impact your performance in different types of exercises. High-intensity exercises that rely on short, intense bursts of energy (such as HIIT, weightlifting to failure, sprinting, or sports with minimal rest breaks) may be more challenging due to the body's reliance on glycogen during these activities. On the other hand, low-intensity, steady-state exercises (like easy jogging, cycling, or yoga) tend to be less affected by the keto diet and can be beneficial for weight loss and fat burning.
• Combine different types of exercises: For optimal weight loss, consider combining weight training, Low-Intensity Steady State (LISS), and High-Intensity Interval Training (HIIT). Weight training helps increase lean muscle mass, which in turn boosts your performance during aerobic training and leads to increased fat and calorie burning. LISS exercises, performed at a moderate intensity for 30-60 minutes, maximize calorie burning and can kick-start weight loss. HIIT, on the other hand, involves short bursts of intense cardio, increasing your body's resting metabolic rate and promoting fat burning even at rest.
• Adjust your routine as needed: Remember that your exercise routine may need adjustments as your body adapts to the keto diet. Listen to your body and make changes to your workout intensity or type if needed. Additionally, as your weight changes, recalculate your calorie and macronutrient goals to ensure they remain aligned with your fitness goals.

Reassess your calorie intake

If you're just starting on the keto diet, you'll need to determine your calorie intake goal to get a breakdown of your keto macros. The keto diet follows this macronutrient ratio:

• 5-10% of your calories from carbohydrates
• 70-80% of your calories from healthy fats
• 20-30% of your calories from protein

You can use a keto calculator to help you figure out your best macronutrients so that you can reach your goal weight. These calculators take into account your gender, age, height, weight, and activity level to determine your basal metabolic rate (BMR) and total daily energy expenditure (TDEE).

Once you know your TDEE, you can adjust your calorie intake goal to achieve your desired weight. If you want to lose weight, create a calorie deficit by consuming fewer calories than you burn. A safe weight loss rate is about 1-2 pounds of weight per week.

If you've been on the keto diet for a while and have lost a lot of body fat, your resting metabolic rate will drop, and you may need to recalculate your calorie needs. You can use a keto calculator to adjust your calorie and macro goals.

In addition to adjusting your calorie intake, you can also incorporate other strategies to support weight loss, such as increasing your physical activity, managing stress, getting sufficient sleep, and intermittent fasting.

Check for hidden carbs

Hidden carbs are everywhere, even in foods that are marketed as keto-friendly. They can be found in snacks, sauces, condiments, and processed foods. For example, sugar alcohols, which are found in everything labelled "sugar-free" and even "carb-free", are not zero-carb and can cause insulin spikes and increased blood sugar levels.

• Seasonings and sauces: garlic powder, onion powder, chilli powder, cumin, dried or ground herbs and spices, bouillon cubes and powders, ginger root, garlic, lemon and lime juice, and soy sauce.
• Supplements and protein bars: anything coated, chewable, or flavoured is likely to be loaded with carbs.
• Deli meats, loaves, sausages, corned beef, and wieners often contain starch and sugar. Canned fish in any sauce will also have added starch and sugar.
• Dairy products: full-fat dairy is best for a ketogenic diet as the amount of carbs increases when fat content is lowered.
• Vegetables: starchy vegetables like yams, carrots, and potatoes are high in carbs, while green leafy vegetables and cruciferous vegetables are lower in carbs. However, even these should be mindfully portioned.
• Nuts: pistachios, cashews, and pecans are higher in carbs, while walnuts and macadamia nuts contain less than 10 grams of net carbs per cup.
• Shellfish: mussels, clams, oysters, and scallops contain a fair amount of carbs due to the glycogen in their bodies.
• Condiments, spices, and sauces: garlic powder, ketchup, salad dressings, and hot sauces can all contain hidden carbs.

Try intermittent fasting

Intermittent fasting can be a great way to break a keto plateau and get back on track with your weight loss goals. Intermittent fasting involves cycling between periods of fasting and normal eating, with the most popular method being the 16/8 method, where you fast for 16 hours and eat within an 8-hour window.

• Reach ketosis faster: Intermittent fasting can help your body reach ketosis more quickly. During fasting, your body shifts its fuel source from carbohydrates to fats, which aligns with the keto diet's goal of using fats as the primary energy source.
• Boost fat loss: Combining intermittent fasting with keto may lead to greater fat loss. Intermittent fasting boosts metabolism and promotes the utilisation of stubborn fat stores. Studies have shown that intermittent fasting can lead to significant fat loss, even when compared to very low-calorie diets.
• Preserve muscle mass: Intermittent fasting may help preserve muscle mass during weight loss, which is essential for maintaining a healthy metabolism.
• Reduce hunger: Intermittent fasting can reduce hunger and promote feelings of fullness, which can be beneficial for weight loss.
• Improve health: Intermittent fasting has been linked to various health benefits, including reduced inflammation, improved brain function, and better blood sugar control.

When incorporating intermittent fasting, it's important to ensure you're still getting adequate nutrition and not overeating during your eating window. Additionally, while intermittent fasting is generally safe, it may not be suitable for everyone. Pregnant or breastfeeding women and individuals with a history of disordered eating should avoid it. If you have a medical condition or are taking medications, consult your doctor before starting intermittent fasting.

Remember, combining keto with intermittent fasting is not necessary for everyone. Some people may find it challenging or experience adverse reactions. The key is to find an approach that works best for your body and aligns with your health goals.

Frequently asked questions