Weight Plateau On Keto: What's Happening And How To Fix It

Weight loss plateaus are a common occurrence on the keto diet, and can be caused by a variety of factors. While the keto diet is associated with weight loss benefits, particularly in the short term, weight loss can often stall, leading to frustration among dieters. This phenomenon is known as a weight loss plateau, and it happens when weight loss slows or stops altogether.

There are several reasons why weight loss plateaus occur on the keto diet. One of the main causes is an increase in calorie intake over time. Initially, dieters tend to consume fewer calories, but as time passes, they may increase their portion sizes and inadvertently consume more calories, hindering weight loss. Additionally, a slower metabolism resulting from dieting can also contribute to a weight loss plateau. This is because as you lose weight, your body compensates by burning fewer calories, leading to a decline in energy expenditure.

Lifestyle factors, such as exercise routines, stress levels, medical history, and sleep schedules, can also influence weight loss plateaus. For instance, chronic stress can lead to increased weight gain over time, as it can affect cortisol levels, increasing food intake and decreasing energy expenditure. Similarly, a lack of sleep can impact weight loss, as adequate sleep helps regulate hormones that control hunger and cravings.

To overcome a weight loss plateau on the keto diet, there are several strategies that can be employed:

- Tracking carb intake: Using an app or food tracker to monitor daily carb intake can help identify hidden carbs and ensure adherence to the keto diet.

- Intermittent fasting: This involves alternating between periods of eating and fasting, which can aid in weight loss by increasing fat burning and reducing hunger and calorie intake.

- Reducing stress levels: Incorporating stress-reducing practices such as yoga, meditation, or regular exercise can help lower stress levels, which in turn can promote weight loss.

- Switching up workout routines: Engaging in physical activity and trying new exercises can help create a calorie deficit, boost calorie burning, and enhance muscle growth.

- Measuring body composition: Instead of solely focusing on scale weight, measuring body composition, such as waist circumference or body fat percentage, can provide a more accurate assessment of progress.

Evaluate your calorie intake

Weight loss plateaus are common on the keto diet, and one of the main reasons is underestimating calorie consumption. Here are some tips to evaluate your calorie intake and get a more accurate picture of your daily calorie consumption:

• Use a keto calculator: Online keto calculators can help you determine your basal metabolic rate (BMR), which is the amount of energy you burn while at rest. It also takes into account your activity level and goals to calculate your total daily energy expenditure (TDEE) and the number of calories you need to eat to maintain or lose weight.
• Track your portions: It's easy to underestimate your calorie intake if you don't track your portions. Use measuring cups and scales to get an accurate idea of how much you're eating.
• Read food labels: When buying packaged foods, read the nutrition labels to understand the calorie content and the breakdown of macronutrients (fat, protein, and carbohydrates).
• Be mindful of hidden calories: Condiments, sauces, and dressings can add significant calories to your meal. Be cautious of these hidden calories and opt for low-calorie alternatives if needed.
• Monitor your snacks: Snacking throughout the day can add up quickly. Choose low-calorie snacks like raw nuts or dark chocolate, and be mindful of portion sizes.
• Evaluate your beverage choices: Cream in your coffee, sugary drinks, and alcoholic beverages can contribute to excess calorie intake. Opt for low-calorie beverages like water or unsweetened tea.
• Consult a dietitian: If you're unsure about how to evaluate your calorie intake, consider consulting a registered dietitian. They can help you analyse your current diet and make adjustments to promote sustainable weight loss.

Adjust your protein intake

Protein is an important macronutrient to monitor when following a keto diet. While the keto diet does not require calorie counting, it is still possible to consume too many calories, hindering weight loss. Protein can be a significant contributor to excess calorie intake, so it is important to monitor your protein intake and make adjustments if needed.

Firstly, it is important to track your protein consumption to ensure you are staying within your goal protein range. You can do this by measuring your protein-containing foods and referring to your goal protein range. If you are consistently hitting a weight loss plateau, consider aiming for the lower end of your goal protein range for a few weeks. This may involve reducing your portion sizes or being mindful of snacking habits, as protein can quickly add up throughout the day.

Secondly, notice if you are snacking throughout the day. If you find yourself hungry between meals, it may be because your fat intake is inadequate. To stay satiated and prevent overeating protein, incorporate healthy fats like butter or olive oil into your meals. Adding these fats to your protein-containing foods will provide more satiety than protein alone. For example, adding a drizzle of olive oil to your chicken breast or spreading some butter on your keto bread can help you feel fuller for longer.

It is also important to be mindful of your total calorie intake. While the keto diet does not require calorie counting, it is still possible to consume too many calories, hindering weight loss. This is especially important if you are snacking throughout the day, as those extra calories can add up. To ensure you are not consuming too many calories, monitor your portion sizes and choose snacks with a low calorie density, such as carrots, celery sticks, or plain, full-fat Greek yogurt.

In summary, to adjust your protein intake while on a keto diet, track your protein consumption to ensure you are within your goal range, reduce your protein intake if needed, incorporate healthy fats into your meals to increase satiety, and monitor your total calorie intake to prevent overeating. These adjustments can help you break through a weight loss plateau and continue progressing towards your weight loss goals.

Try intermittent fasting

Intermittent fasting involves cycling between periods of eating and fasting. It can be a great strategy to break a weight loss plateau on the keto diet. Here are some tips on how to incorporate intermittent fasting effectively:

• Understand the basics: Intermittent fasting is about restricting your food intake to a specific time window, typically an 8-hour window, like from 10 am to 6 pm. This is known as the 16/8 method and is one of the most popular and easiest ways to get started with intermittent fasting.
• Pair it with keto: When combined with the keto diet, intermittent fasting can accelerate your transition into ketosis, which is the desired metabolic state where your body burns fat for fuel instead of glucose. This can lead to increased fat burning and weight loss.
• Boost metabolism: Intermittent fasting has been shown to boost metabolism and reduce hunger and calorie intake, all of which aid in weight loss. It can also help regulate hormones that control appetite, such as leptin and ghrelin.
• Try different methods: There are several methods of intermittent fasting beyond the 16/8 method. Another popular approach is OMAD (one meal a day), where you fast for 23 hours and eat only one meal. You can experiment with different methods to find what works best for you.
• Monitor your progress: Keep track of your weight loss progress by weighing yourself regularly and taking body measurements. Additionally, consider tracking your ketone levels using blood or urine testing to ensure you're in ketosis.
• Adjust your diet: While intermittent fasting, pay attention to the types of food you eat. Focus on nutrient-dense, whole foods, and avoid processed snacks, sauces, and condiments that may contain hidden carbs and calories.
• Stay hydrated: Drink plenty of water during your eating window to stay hydrated. You can also consume calorie-free beverages like unsweetened tea or black coffee.
• Be mindful of your health: Intermittent fasting may not be suitable for everyone. Consult your healthcare provider before starting, especially if you have a medical condition or are taking medications.

Remember, intermittent fasting is just one tool to help break through a weight loss plateau on keto. Combining it with other strategies, such as adjusting your calorie intake, managing stress, and exercising, can further enhance your results.

Reduce your stress levels

If you're following the keto diet and experiencing a weight loss plateau, it's important to consider the role of stress in your life. Chronic stress can lead to increased weight gain over time and maintaining high levels of the stress hormone cortisol may contribute to increased food intake and decreased energy expenditure, ultimately hindering your weight loss goals.

• Take regular breaks and set a self-care routine. Prioritize self-care activities that help you relax and unwind, such as reading, listening to music, or taking a warm bath.
• Improve your sleep schedule. Establish a consistent sleep routine by going to bed and waking up at the same time each day. Create a relaxing bedtime routine to signal to your body that it's time to wind down, such as dimming the lights, avoiding screens, or practicing meditation or deep breathing exercises.
• Incorporate stress-reducing practices such as yoga or meditation into your daily or weekly routine. These practices can help calm your mind and body, reduce cortisol levels, and promote a sense of well-being.
• Connect with others. Spend time with friends and family who can offer support and a listening ear. Social connection and a sense of belonging can help reduce stress and improve mental and physical health.
• Practice mindfulness and stress reduction techniques. Deep breathing exercises and meditation have been shown to reduce cortisol levels, improve mood, and enhance cognitive function.
• Get moving. Physical activity can help reduce stress and improve your overall stress response. Even light to moderate exercise can make a difference, and as your fitness level improves, your body's cortisol response to exercise will become more regulated.
• Limit caffeine intake. Caffeine can increase cortisol levels and disrupt your sleep, so consider reducing your caffeine consumption, especially later in the day.

Switch up your workout routine

If you've hit a weight plateau on the keto diet, it might be time to switch up your workout routine. Physical activity is an important part of any weight loss program, and switching up your routine can help you get past a plateau.

• Try new activities: Consider experimenting with different types of exercises such as running, cycling, swimming, or strength training. Adding variety to your workouts can help keep your body guessing and stimulate weight loss.
• Increase intensity or duration: If you've been doing moderate-intensity workouts, try incorporating some high-intensity interval training (HIIT) workouts or increasing the duration of your workouts. This can help boost your calorie burn and stimulate weight loss.
• Focus on muscle growth: Building muscle can help increase your metabolism and promote weight loss. Incorporate strength training exercises such as weightlifting or bodyweight exercises into your routine to promote muscle growth.
• Create a workout plan: Structure your workouts by creating a weekly workout plan that includes a mix of cardio, strength training, and rest days. This can help ensure you're getting enough exercise and giving your body the stimulus it needs to lose weight.
• Find an exercise buddy: Working out with a friend or joining a fitness group can help keep you motivated and accountable. Having someone to workout with can make exercise more enjoyable and help you stick to your routine.
• Track your progress: Use a fitness tracker or app to monitor your workouts, intensity, and progress. This can help you identify areas where you can improve and push yourself harder.

Remember, it's important to consult with a healthcare professional or a certified fitness trainer before starting a new exercise routine, especially if you have any health concerns or injuries. They can guide you in creating a safe and effective workout plan that aligns with your goals.

Frequently asked questions