Keto Weight Loss: Week One Plateau, Now What?

The ketogenic diet is a popular choice for people looking to lose weight. However, it is not unusual to see no weight change in the first week of starting the keto diet. There are several reasons why this might be the case. One of the main reasons is that the body needs time to adjust to the new diet and enter a state of ketosis, where it burns fat for energy instead of glucose. Other factors that can impact weight loss on the keto diet include stress levels, sleep quality, underlying medical conditions, calorie intake, and physical activity. It is important to remember that individual results may vary, and seeking professional advice from a doctor or dietitian is recommended.

You're eating too many carbs

One of the main reasons people don't lose weight on the ketogenic diet is that they're consuming too many carbs. To reach the state of ketosis, a metabolic state in which your body burns fat for energy instead of glucose, you must drastically reduce your carbohydrate intake.

Typically, on a keto diet, carbs are reduced to 30 to 50 grams per day. This is in stark contrast to the standard dietary recommendation that 45-65% of calories come from carbs. To reach and maintain ketosis, you must decrease your carb intake to the recommended range.

How to Cut Down on Carbs

• Track your macronutrients using an app like MyFitnessPal. This will help you understand how many servings of carbs you're allowed per day based on your calorie needs.
• Choose the right types of carbs. While on a keto diet, you should mostly be eating vegetables and small amounts of berries.
• Calculate your net carbs by subtracting fibre, sugar alcohols, and other nondigestible carbs from the total amount. These are the carbs to watch on a ketogenic diet.
• Eat unprocessed whole foods. Even if you're keeping within the recommended range for carbs, eating processed foods can hinder your weight loss.
• Add healthy fats. If you don't eat carbs, you must add fat to compensate. Good choices include fatty cuts of meat, avocado, and olive oil.

The Negative Effects of Eating Too Many Carbs

If you're eating too many carbs, you may not be getting into ketosis, which is essential for a ketogenic diet. This means your body won't be burning fat for energy, which is the desired outcome of the keto diet.

Additionally, eating too many carbs can have negative effects on your health. Carbs are the body's fuel for metabolism, energy, and digestion, and not eating enough can lead to fatigue, difficulty concentrating, constipation, and weight gain.

You're eating too much protein

While the keto diet is known for being low-carb and high-fat, it's also a moderate-protein diet. Eating too much protein can interfere with your body's ability to burn fat and produce ketones. Here's how:

Gluconeogenesis

When you eat more protein than your body needs, it can turn the excess protein's amino acids into glucose (blood sugar) through a process called gluconeogenesis. This happens because glucose is an easier source of fuel for your body to access than fats. As a result, your body opts to make and use glucose whenever possible, even if it has to use protein instead of carbs as its fuel source.

So, if you consume too much protein, your body will use those amino acids to produce glucose before it starts breaking down fat into ketones. Consequently, you get stuck in a sugar-burning mode and can't shift into ketosis, which is the fat-burning state that the keto diet aims for.

The recommended amount of protein on the keto diet is about 20% of your daily calories, which is around a gram of protein per kilogram of body weight. This amounts to somewhere between 60 and 120 grams of protein per day, depending on your size. However, individual protein needs may vary, so it's best to work with a dietitian to figure out your specific needs before starting the keto diet.

Signs You're Eating Too Much Protein

• Your breath smells like ammonia. Ammonia is a natural byproduct of protein metabolism, and when you ingest large amounts of protein, it can be released in your breath, giving it a distinctive ammonia odour.
• You experience flu-like symptoms. When too much protein shifts your body out of ketosis, it can cause symptoms similar to the 'keto flu,' including low energy, irritability, headaches, muscle cramps, and digestive issues. These symptoms typically clear up within a week as your body adjusts, but eating too much protein can bring them back repeatedly as your body bounces between burning sugar and burning fat.

How to Get Your Protein Intake Under Control

If you think you might be eating too much protein, the first step is to track your food intake using an app for a few days to get a clearer picture of your protein consumption. If you're consuming more than 20% of your daily calories from protein, you'll need to adjust your meals and snacks to reduce your protein intake.

Another way to check if you're eating too much protein is to test your ketone levels using at-home urine or breath test kits. If your ketone levels are not in the optimal range, adjusting your protein intake may help you get back on track.

You're eating too many calories

When trying to lose weight, it's crucial to create a calorie deficit. This can be achieved by reducing calorie intake, increasing physical activity, or a combination of both. Switching to a keto diet doesn't automatically mean you'll lose weight if you don't monitor your calorie intake. Many keto-friendly foods are calorie-dense, such as avocados, olive oil, full-fat dairy, and nuts. It's easy to overindulge in these foods and unintentionally consume too many calories.

To prevent this, pay attention to portion sizes and be mindful of snacking habits. Opt for lower-calorie snacks like non-starchy vegetables or proteins if you find yourself snacking frequently throughout the day. Additionally, consider increasing your physical activity levels to create a larger calorie deficit.

While it's important to be mindful of calorie intake, don't reduce your calories too drastically or too quickly. This can lead to health issues. Instead, focus on eating properly and following a well-balanced meal plan that suits your body type and daily activity level.

Remember, the key to healthy weight loss is consuming nutritious, whole foods. Even if a food is keto-friendly, it doesn't mean it's healthy or conducive to weight loss. Processed and convenience foods, such as snack bars, keto desserts, and fast food, tend to be high in calories and low in essential nutrients. Stick to unprocessed, whole foods like full-fat dairy, eggs, fish, meats, healthy fats, and non-starchy vegetables to optimize your nutrient intake and promote weight loss.

You're stressed and not getting enough sleep

If you're stressed and not getting enough sleep, your body may be producing excess amounts of cortisol, also known as the "stress hormone." This can cause your body to store fat, especially in the belly area. Additionally, when you're stressed and sleep-deprived, you're more likely to crave and reach for foods that are high in sugar and fat.

Chronic stress can also lead to sleep deprivation, which has been linked to weight gain. Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones, such as leptin and ghrelin, causing an increase in appetite. This can lead to increased calorie intake, snacking, and weight gain.

To improve your sleep and manage stress, try incorporating stress reduction techniques such as meditation or yoga into your routine, and spend less time on electronic devices before bed. Getting adequate sleep and managing stress can not only help with weight loss but also improve your overall health and well-being.

Additionally, when following a keto diet, it's important to ensure you're consuming nutritious, whole foods and not just relying on processed or convenience foods. Eating too many carbs can also hinder weight loss, as it prevents the body from reaching a state of ketosis, which is essential for burning fat.

You're not exercising enough

Exercise is an important part of staying healthy and managing your weight. It stimulates the body's metabolism and burns calories. Exercise may be especially important when following a keto diet, as the high-fat foods you eat are calorie-dense. Burning calories through exercise can help you reach your desired weight.

• Create a workout schedule: Consistency is key when it comes to exercise. Set a goal of 3-4 days a week and choose a time that fits your schedule. Having a plan will make it easier to stick to your exercise routine.
• Start with small changes: You don't need to spend hours in the gym to increase your activity levels. Start by incorporating more physically demanding activities into your daily routine, such as taking the stairs instead of the elevator, walking instead of driving, or standing instead of sitting at your desk.
• Choose an activity you enjoy: Finding an activity that you genuinely enjoy will make it easier to stay motivated. Yoga, Pilates, dancing, cycling, and Zumba are great options to get you moving and help you stick to your workout routine.
• Combine with intermittent fasting: Intermittent fasting can be a powerful tool when combined with exercise. It can help boost weight loss, improve metabolic health, and may even promote ketosis.
• Manage stress: Stress can hinder your weight loss efforts by increasing cortisol levels, which encourages your body to store fat. Exercise is a great way to minimize stress as it induces the release of 'feel-good' hormones like endorphins and dopamine.
• Get enough sleep: Sleep plays a crucial role in weight loss and overall health. Lack of sleep can slow down your metabolism and stimulate cortisol production, which can affect weight loss. Aim for 7-9 hours of quality sleep each night to support your weight loss journey.

Frequently asked questions