Keto Weight Loss Plateau: What To Do Now?

The ketogenic diet is a popular weight-loss method that involves eating a low-carb, high-fat diet. While it can be effective, some people may find that they stop losing weight partway through. This could be due to a variety of reasons, including eating too many calories, not eating enough calories, eating too much protein, eating too many carbs, stress, lack of sleep, or underlying medical conditions. To get back on track, it's important to assess your diet, sleep, stress levels, and physical activity, as well as consult with a healthcare professional if necessary.

You're eating too many calories

Even though the keto diet is a low-carb, high-fat, and high-protein diet, it is still possible to consume too many calories and hinder your weight loss.

Calories In, Calories Out

The traditional model of weight loss is based on the simple premise that weight is governed by the equation of calories in versus calories out. This is known as the "calories in calories out" model or CICO for short. To lose weight, you need to be in a calorie deficit, meaning you consume fewer calories than you expend.

Calorie-Dense Foods

On the keto diet, you're lowering your carb intake and eating more fat, which is calorie-dense. There are 9 calories per gram of fat, compared to 4 calories per gram of carbs. So, while you're lowering your carb count, you might be increasing the overall calorie count in your diet.

For example, nuts are a popular keto-friendly snack, but it's easy to overeat them. A half-cup of almonds, which is a small amount, contains over 400 calories. Other calorie-dense keto foods include cheese, butter, cream, and coconut oil. It's easy to unknowingly overeat these foods and increase your daily caloric intake.

Portion Sizes and Snacking

To avoid consuming too many calories on keto, pay attention to your portion sizes. Eating large portions or snacking on high-calorie foods throughout the day can lead to consuming more calories than you need.

Tracking Calories

While calorie counting has its limitations and isn't necessary for everyone, it can be helpful to track your calories when starting the keto diet. This will give you an idea of how much you're eating and ensure you're not overeating.

Intermittent Fasting

Intermittent fasting can also be a useful tool to control your calorie intake. By taking a break from food for a set period, you can reduce snacking and give your body time to adapt to burning fat.

Physical Activity

In addition to managing your calorie intake, increasing your physical activity can help create the calorie deficit needed for weight loss. This can be achieved through formal exercise or simply by being more active throughout the day.

Individual Variation

It's important to note that everyone's experience with keto may vary. Some people may need to be more strict about calorie control than others to achieve weight loss.

Other Factors

While this section focuses on calorie intake, there are other factors that can impact weight loss on keto, such as stress, sleep, medical conditions, and the quality of the foods you're eating. It's important to address these factors alongside your calorie intake for a comprehensive approach to weight loss.

You're not eating enough calories

If you're not losing weight on the keto diet, it could be because you're not eating enough calories. Eating too few calories can cause your body to go into starvation mode, slowing down your metabolism and hindering weight loss. This is known as "calorie deficit".

To lose weight, you need to create a calorie deficit by consuming fewer calories than you expend. However, if you don't eat enough calories, your body may respond by slowing down its metabolic rate to protect vital organs and maintain normal bodily functions. As a result, your weight loss efforts may stall.

To avoid this, it's important to eat the right amount of high-quality food in the right proportions. Focus on consuming nutrient-dense, whole foods and ensure you're getting enough calories to support your body's needs. You can use a food calculator to estimate the number of calories your body requires to lose one pound per week.

In addition, make sure you're getting enough protein. The keto diet is not a high-protein diet, but protein is essential for maintaining muscle mass and promoting satiety. About 20% of your daily calories should come from protein sources such as meat, fish, and eggs.

If you're struggling to eat enough calories on the keto diet, consider adding healthy fats to your meals. Avocados, nuts, seeds, and oils are great choices. You can also include lean protein sources like seafood and poultry. Just be mindful of your total calorie intake and adjust your portions accordingly.

Remember, the key to successful weight loss is not just eating fewer calories but also ensuring you're getting enough of the right calories to support your body's functions and promote overall health.

You're eating too much protein

If you're eating too much protein on the keto diet, you may be impairing your ketone production and preventing your body from entering ketosis. This is because protein digestion triggers the release of the hormones insulin and glucagon, which have opposing functions. Insulin reduces lipolysis (the breakdown and release of fat from fat cells) and gluconeogenesis (a metabolic process that turns non-sugar compounds into sugar). On the other hand, glucagon triggers lipolysis, fat burning, and gluconeogenesis.

The ratio of insulin to glucagon released depends on factors such as the macronutrient makeup of your diet, your gender, your activity levels, and whether you have diabetes. If you secrete much more insulin than glucagon in response to eating protein, then ketone production will be reduced. On the other hand, if more glucagon is released, ketone production will be stimulated.

Studies indicate that people with type 2 diabetes are much more likely to experience a significant increase in insulin levels after protein intake, potentially impairing their ketone production or preventing their bodies from entering ketosis. On the other hand, healthier individuals, especially if they are active, will be able to consume much more protein without it affecting ketosis.

To determine your ideal protein intake on keto, you should consider factors such as genetics, gender, current macronutrient and calorie intake, insulin sensitivity, activity levels, current body composition, and body composition goals. As a general guideline, it is recommended that sedentary individuals consume 0.6–0.8 grams of protein per pound of lean body mass, regularly active individuals consume 0.8–1.0 grams, and those who lift weights consume 1.0–1.2 grams.

To find your personal keto protein limit, you can buy a blood ketone meter with test strips and gradually increase your protein intake while monitoring your ketone levels. If your ketone levels drop below the optimal range of 1.5 mmol/L, reduce your protein intake slightly.

It's important to note that while eating too much protein can be detrimental to ketosis, eating too little protein can also be harmful. Protein is essential for muscle growth and repair, supporting healthy bones and joints, promoting healthy skin, hair, and nails, and maintaining the pH of blood and bodily fluids. Therefore, it is crucial to find the right balance and consume an adequate amount of protein on the keto diet.

You're stressed

Stress can be a major factor in weight loss, and if you're following the keto diet and not seeing results, it could be due to your stress levels. When you're stressed, your body produces excess amounts of a hormone called cortisol, which is often referred to as the "stress hormone." Elevated levels of cortisol can encourage your body to store fat, especially in the belly area. Additionally, if you're chronically stressed, you're likely not getting enough sleep, which has also been linked to weight gain. Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones, such as leptin and ghrelin, leading to an increased appetite.

To lower your stress levels and improve your sleep, try incorporating stress-reducing techniques into your routine, such as meditation or yoga. Spending less time on electronic devices and getting regular physical activity can also help. Exercise not only helps to burn calories and boost muscle growth but also induces the release of 'feel-good' chemicals like endorphins and dopamine, which can help to minimize stress. Finally, surrounding yourself with a strong support system of loved ones can help reduce stress and fast-track your weight loss efforts.

Remember, it's essential to address stress and improve your sleep quality, as these factors can significantly impact your overall health and well-being, not just your weight loss journey.

You're not getting enough sleep

Sleep is a vital part of a healthy lifestyle, and not getting enough of it can negatively impact your health and weight loss goals. If you're following a keto diet and not seeing the results you want, here's how a lack of sleep may be contributing:

Increased Hunger and Appetite

Studies have shown that sleep deprivation increases the production of the hunger hormone, ghrelin. This can lead to overeating and make it challenging to stick to your keto diet. Additionally, when you're tired, you may crave sugar and high-carb foods, which can hinder your progress.

Impaired Insulin Function

Insufficient sleep can lead to compensatory hyperinsulinemia, which hinders fat-burning. Insulin is a hormone that plays a crucial role in regulating blood sugar and facilitating the breakdown of body fat (lipolysis). When sleep is disrupted, insulin function may be impaired, making it more difficult for your body to access and utilise body fat for energy.

Elevated Cortisol Levels

Sleep loss can elevate cortisol levels, a stress hormone that blocks fat loss. Cortisol is released during times of stress, and while it has important functions like waking you up in the morning, chronically high levels can negatively impact weight loss. Cortisol raises blood sugar and insulin levels, promoting insulin resistance, which hinders fat burning.

Disrupted Sleep-Regulating Chemicals

The keto diet's low carbohydrate nature may disrupt sleep-regulating chemicals, leading to "keto insomnia." This includes difficulties falling asleep and fragmented sleep. The low intake of carbohydrates may result in an imbalance of sleep-regulating chemicals, making it challenging for your body to regulate sleep effectively.

Negative Impact on Overall Health and Wellbeing

Not getting enough sleep can affect your overall health and wellbeing, which in turn can impact your ability to stick to your keto diet and weight loss goals. Sleep deprivation is associated with increased stress, anxiety, and a higher risk of catching a cold due to its impact on the immune system. It can also lead to poor performance at work or school and increased negative mood and anxiety.

To address these issues, focus on improving your sleep hygiene and prioritising sleep. Establish a consistent sleep schedule, create a relaxing bedtime routine, and avoid electronics and caffeine close to bedtime. Additionally, ensure you're consuming a balanced keto diet with adequate electrolytes and nutrients that promote better sleep, such as magnesium, tryptophan, vitamin D, and omega-3 fatty acids.

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