Keto Weight Loss Plateau: What To Do?

Weight loss is a common goal for people adopting a keto diet, and while many experience rapid weight loss in the beginning, it's not uncommon to hit a weight loss plateau. This can be caused by various factors, including diet, lifestyle, and underlying health conditions. To break through the plateau, people can try different strategies such as tracking calories and macros, intermittent fasting, reducing stress, and getting adequate sleep. While keto can be effective for weight loss, it's important to do it correctly and make adjustments as needed to achieve the desired results.

Eating too many carbs

Carbs can be hidden in vegetables, sauces, dressings, and processed meats, so it's important to carefully track your carb intake. You can use a macronutrient tracker or an app like MyFitnessPal to help you stay within the recommended range.

In addition to reducing your carb intake, make sure you are also eating nutritious, whole foods. Avoid processed foods, including snack bars, keto desserts, and other packaged foods, as these can derail your weight loss efforts by adding extra calories. Instead, focus on unprocessed, whole foods like full-fat dairy products, eggs, fish, meat, poultry, and healthy fats like avocado and olive oil.

It's normal to have some difficulty cutting out carbs when first adjusting to the keto diet, but staying within the recommended range is crucial for reaching and maintaining ketosis and achieving weight loss.

Eating too many calories

Even when following a keto diet, it is still possible to eat too many calories. To lose weight, you need to eat fewer calories than you burn, creating a calorie deficit. This often happens naturally on a keto diet, but not always. For example, half a cup of almonds contains over 400 calories.

It is important to monitor your portion sizes and be mindful of the calorie density of the foods you are eating. Many keto-friendly foods, such as avocados, olive oil, full-fat dairy, and nuts, are high in calories. While these foods are nutritious and filling, it is still possible to overeat them.

To ensure you are eating the right amount of calories, you can use fitness trackers and apps to monitor your calorie intake. It is recommended to have a continuous negative energy balance, meaning you eat fewer calories than you burn.

In addition to tracking your calorie intake, you can also increase your physical activity to create a calorie deficit. Incorporating more movement into your daily routine can help you burn off any excess calories and promote weight loss.

It is important to note that while calorie intake is important, the quality of the food you eat also matters. Make sure to choose nutritious, whole foods and limit processed foods, even if they are keto-friendly.

By being mindful of your calorie intake and staying active, you can prevent overeating and promote weight loss while following a keto diet.

Eating too much protein

However, it's a common misconception that eating too much protein will kick you out of ketosis. Here's why this is mostly a myth:

Gluconeogenesis

The body can break down excess proteins into amino acids and convert them into types of sugar through a process called gluconeogenesis (GNG). This has led some to believe that eating too much protein will increase blood sugar levels and impair ketone production, thus disrupting ketosis.

However, research suggests that GNG is an extremely stable process and is not easily influenced by increased protein intake. GNG is, in fact, essential for our overall health and allows us to remain in ketosis. While the body does require small amounts of glucose to support important bodily functions, this can be achieved through GNG without resorting to a high-carb diet.

Insulin and Glucagon

Protein consumption triggers the release of the hormones insulin and glucagon, which have opposing functions. Insulin stimulates the uptake of sugar into cells and reduces the breakdown of fat, while glucagon triggers glycogen breakdown, fat burning, and gluconeogenesis. The ratio of insulin to glucagon determines how protein intake will affect ketone levels.

While it is possible for insulin levels to increase to the point that you are "kicked" out of ketosis, this is more likely to occur in individuals with type 2 diabetes who are struggling to control their blood sugar levels. Healthier individuals, especially if they are active, can typically consume more protein without it affecting ketosis.

Benefits of Adequate Protein Intake

Ensuring adequate protein intake on a keto diet is crucial for several reasons:

• Protein helps increase calorie burning and reduces cravings and hunger levels.
• Protein helps maintain and build muscle mass, which not only improves physical appearance but also enhances quality of life.
• Protein is essential for healthy skin, hair, nails, bones, and joints.
• Protein supports immune function and healthy brain function.

Optimal Protein Intake on Keto

The optimal amount of protein on a keto diet depends on various factors, including activity level, current body composition, and body composition goals. As a general guideline:

• Sedentary individuals should consume 0.6-0.8g of protein per pound of lean body mass.
• Regularly active people should aim for 0.8-1.0g of protein per pound of lean body mass.
• Those who lift weights or engage in resistance training should consume 1.0-1.2g of protein per pound of lean body mass.

Not exercising enough

Exercise is an important part of losing weight on the keto diet. The keto diet is a low-carb, high-fat, moderate-protein diet that can lead to weight loss, improved blood sugar control, and decreased hunger levels. However, it is essential to incorporate physical activity into your routine to maximise weight loss and prevent weight loss plateaus.

Benefits of Exercise on the Keto Diet

Exercise has numerous benefits for those on the keto diet. Firstly, it stimulates fat loss by burning calories and creating a calorie deficit, which is crucial for weight loss. Additionally, exercise helps build muscle, which boosts metabolism and increases the number of calories burned at rest.

Exercise also has other health benefits beyond weight loss. It lowers the risk of chronic conditions such as heart disease, diabetes, depression, anxiety, and obesity. It can also enhance muscle growth, extend your lifespan, and protect against chronic diseases.

Types of Exercise

When it comes to the type of exercise, low-intensity, steady-state workouts tend to be the least affected by the keto diet. Examples include jogging, cycling, rowing, and yoga. These types of exercises may be better suited to the keto diet as they can be more easily fuelled by fat, the primary energy source on the keto diet.

On the other hand, high-intensity exercises, such as sprinting, boxing, swimming laps, or jumping rope, may be more challenging on the keto diet. This is because high-intensity exercises are primarily fuelled by carbohydrates, which are restricted on the keto diet. As a result, the keto diet may limit performance during these types of workouts.

Tips for Incorporating Exercise

To incorporate more physical activity into your lifestyle, consider creating a workout schedule and sticking to it. Set a goal of three to four days a week and choose a time that fits your schedule. To stay motivated, prepare a gym bag in advance or lay out your exercise clothes before bed for early morning workouts.

In addition to scheduled workouts, look for opportunities to increase your daily physical activity. For example, take the stairs instead of the elevator or rev up your household chores to burn extra calories.

Not managing stress

Stress is a significant factor in weight loss, and if you're not managing it effectively, it could hinder your progress on the keto diet. When your body is stressed, it produces a hormone called cortisol, often referred to as the "stress hormone." Elevated levels of cortisol can encourage your body to store fat, especially in the belly area. Additionally, those who are chronically stressed often experience sleep deprivation, which has also been linked to weight gain.

High-stress levels can also impact your food choices, leading to increased consumption of comfort foods that may be high in calories and carbohydrates, disrupting your ketosis. Furthermore, stress can cause hormonal imbalances, particularly in women, leading to weight gain or difficulty losing weight.

To reduce stress levels, consider incorporating stress management techniques such as meditation, yoga, or deep breathing exercises into your daily routine. Improving your sleep schedule and engaging in physical activity can also help alleviate stress and promote weight loss.

• Take regular breaks and set a self-care routine.
• Improve your sleep schedule.
• Incorporate relaxation techniques such as yoga or meditation.
• Consume stress-fighting keto foods, such as avocados, berries, dark chocolate, dark green vegetables, fermented foods, free-range poultry, grass-fed beef, and wild-caught salmon.
• Monitor your cortisol levels and overall stress response.

Remember, while keto can be an effective weight-loss tool, managing stress is crucial to optimizing your results and maintaining a healthy lifestyle.

Frequently asked questions