Breaking Keto Weight Plateau: Strategies To Overcome Stalled Progress

Weight loss plateaus are a common and frustrating part of the keto diet. While many dieters experience rapid weight loss at the beginning of their journey, it is not uncommon for progress to slow or stall. This can be caused by a variety of factors, including hidden carbs, excess calories, chronic stress, lack of physical activity, and even medical conditions or medications. To break through a weight loss plateau on keto, dieters can try adjusting their calorie intake and macronutrient ratios, increasing physical activity, managing stress, getting adequate sleep, and incorporating intermittent fasting. It is also important to be patient, as weight loss is not always a linear process and there may be natural fluctuations in body weight.

Evaluate your carb intake

If you're not losing weight on keto, one of the main causes is consuming too many carbs. The keto diet limits you to only 20-50 grams of total carbs or net carbs per day. Even eating just a few extra grams of carbs here and there adds up quickly and may prevent you from entering ketosis.

To avoid this, carefully evaluate your carb intake. Consider using an app or food tracker to get an accurate idea of your daily carb intake, and be sure to account for hidden carbs found in foods like processed meats, condiments, seasonings, and starchy vegetables. Read food labels and ingredient lists to make informed decisions about what you're consuming. Be cautious of thickeners like flour and corn starch, which are commonly used in soups and sauces. Even foods marketed as keto-friendly can contain hidden carbs, so always check the labels.

In addition to tracking your carb intake, it's important to monitor your portion sizes and be mindful of overeating. While keto doesn't require you to count calories, if you find yourself stuck and unable to lose weight, you may be consuming too many. Focus on consuming a moderate amount of protein and high-fat foods, as these can help increase feelings of fullness and prevent overeating.

Remember, weight loss is not always a linear process, and plateaus are common on any diet, including keto. If you're experiencing a weight loss plateau, evaluate your carb intake, track your macros, and make adjustments as needed to get back on track.

Try intermittent fasting

If you've hit a weight-loss plateau on the keto diet, you might want to try incorporating intermittent fasting into your routine. Intermittent fasting involves cycling between periods of eating and fasting. There are several ways to do this, but the most popular method is the 16/8 method, where you limit your food intake to an 8-hour window each day and fast for the remaining 16 hours.

Intermittent fasting can be a useful tool for breaking a weight loss plateau because it may help to speed up your transition into ketosis, the metabolic state where your body burns fat for fuel. This is because intermittent fasting can lower insulin levels and glycogen stores, prompting your body to start burning fat. Additionally, studies show that intermittent fasting may decrease hunger and calorie intake, which can aid weight loss.

Before trying intermittent fasting, it's important to consult your healthcare provider, especially if you have certain medical conditions or are taking medications. It's also worth noting that combining keto and intermittent fasting is a very restrictive approach, so it may be challenging to stick to.

• Start by trying the 16/8 method, which is one of the easiest and most popular ways to get started.
• Consider using an app or food tracker to monitor your eating window and ensure you're staying within the time limits.
• During your eating window, focus on consuming nutrient-dense foods such as whole grains, nuts, legumes, fruits, and vegetables.
• Be mindful of your calorie intake, especially if you're not eating within a specific time window. Even on the keto diet, consuming too many calories can hinder weight loss.
• If you're new to intermittent fasting, gradually ease into it by trying a shorter fasting period first and slowly increasing the duration.
• Remember that it's normal to experience some adjustments, such as changes in energy levels and hunger cues, when you first start intermittent fasting.
• Stay well-hydrated by drinking plenty of water during your fasting and eating windows.
• Be cautious if you have a history of disordered eating, as restrictive diets like keto and intermittent fasting may trigger unhealthy behaviours.
• If you feel unwell or experience negative side effects, stop and consult your healthcare provider.

By trying intermittent fasting, you may be able to break through your weight loss plateau and continue your keto journey more effectively.

Exercise more

If you've hit a weight loss plateau on keto, it's time to switch up your exercise routine and get moving! Exercise is a crucial aspect of any weight loss journey, and if you've been sedentary for a while, it's time to get those endorphins pumping.

• Switch up your workout routine: Try something new like running, cycling, swimming, or strength training. By surprising your body with a new challenge, you can boost your metabolism and kickstart weight loss again.
• Aim for 150 minutes of moderate to vigorous exercise per week: This is the recommended amount of exercise to support weight loss and improve your overall health. If you've been less active, start slowly and gradually increase your activity levels.
• Incorporate cardio: Cardio exercises like walking, running, cycling, swimming, or jumping rope are great for getting your heart rate up and burning calories. Aim for at least 30 minutes of cardio most days of the week.
• Try resistance training: Lifting weights or using resistance bands can help build muscle mass, which in turn boosts your metabolism. A higher metabolism means you burn more calories, even at rest.
• Explore high-intensity interval training (HIIT): HIIT workouts involve short bursts of intense activity followed by brief recovery periods. This type of training is highly effective for weight loss and can be done in a relatively short amount of time.
• Increase your daily activity: Besides structured workouts, focus on increasing your daily activity levels. Take the stairs instead of the elevator, walk your dog, garden, or do some housework. These activities, known as NEAT (non-exercise activity thermogenesis), can make a big difference in breaking through your weight loss plateau.
• Stay consistent: Consistency is key when it comes to exercise. Aim for at least 3-4 days of exercise per week, and make it a regular part of your routine. Over time, you'll not only break through your plateau but also improve your overall health and fitness level.

Remember, always consult with your healthcare provider before starting a new exercise routine, especially if you have any medical conditions or concerns.

Reduce stress

Reducing stress is an important aspect of breaking through a weight loss plateau on a keto diet. Stress can lead to increased levels of the hormone cortisol, which has been linked to weight gain and can affect your appetite and energy expenditure. Here are some strategies to reduce stress and its impact on your weight loss journey:

• Take regular breaks: Step away from stressful situations and give yourself time to relax and recharge. This can help lower cortisol levels and prevent stress-induced weight gain.
• Establish a self-care routine: Self-care practices such as yoga, meditation, deep breathing, and mindful walking in nature can help manage stress. These activities activate the parasympathetic nervous system, which promotes relaxation and reduces the negative impact of stress on the body.
• Improve your sleep schedule: Lack of sleep can disrupt the regulation of hormones that control your appetite, leading to increased cravings and a higher risk of weight gain. Prioritize getting a good night's sleep to keep your hormones in balance and support your weight loss efforts.
• Incorporate stress-reducing practices: In addition to yoga and meditation, consider incorporating other stress-reducing activities into your routine. This can include hobbies, listening to soothing music, spending time in nature, or engaging in activities that bring you joy and help you unwind.
• Evaluate your diet: A nutrient-dense diet can play a crucial role in managing stress. Focus on whole, unprocessed foods and reduce your intake of processed foods, which can negatively impact both stress levels and weight loss.

Remember that breaking through a weight loss plateau takes time and patience. Combining these stress reduction techniques with other strategies such as intermittent fasting, adjusting your calorie intake, and increasing physical activity can help you overcome the plateau and continue your weight loss journey.

Cut down on nuts

While nuts are a part of the keto diet, they are calorie-dense and can cause a rise in carb count, kicking you out of ketosis. Therefore, it is important to watch your nut intake.

Nuts are a great source of healthy fats, but they are also calorie-dense. This means that eating too many of them can cause your body to burn the fat from the nuts instead of your stored body fat, hindering your weight loss.

To avoid this, you should stick to one serving of nuts a day, which is roughly one handful or one ounce. It is a good idea to use a kitchen scale to measure this out. You should also avoid eating nuts straight from the bag or container. Instead, put a single serving in a small bowl to avoid overeating.

Additionally, you should avoid eating nuts while doing another activity, such as watching TV or reading. This can lead to mindless munching and make it difficult to keep track of your consumption.

If you find your weight loss is stalling, you may need to cut back on nuts and make them an occasional treat.

Frequently asked questions