Weight Loss Plateau On Keto: Why And What To Do?

The ketogenic diet is a low-carb, high-fat diet that has been adopted by many people looking to lose weight. While it can be effective for weight loss, it must be implemented correctly. Many people experience rapid weight loss in the first week of starting the keto diet, but this is mostly due to a loss of water weight. After the first week, weight loss typically slows down, and people can expect to lose between 1-2 pounds per week. This is because, when you restrict carbs on keto, your body first burns through the carb stores in your muscles and liver, along with the water that is bound to it. After this initial period, your body transitions to burning fat, which is the goal of the keto diet. However, it's important to note that weight loss is not always linear, and plateaus are common on any diet, including keto. To maximize weight loss on keto, it's recommended to get adequate sleep, reduce stress, increase physical activity, and consume nutritious, low-carb, whole foods.

Weight loss is mostly water weight initially

The keto diet is a low-carb, high-fat diet that was originally designed to treat epilepsy. However, it has gained popularity as a weight-loss method. When starting the keto diet, people often experience rapid weight loss within the first week. This initial weight loss is mostly attributed to water weight rather than fat loss.

When following the keto diet, individuals drastically reduce their carbohydrate intake, typically limiting carbs to 30-50 grams per day. Carbohydrates are usually the body's primary source of energy. However, when carbs are restricted, the body turns to burning through glycogen stores found in the liver and muscles. Glycogen is bound to water in the body, and for each gram of glycogen, there are typically 2-3 grams of water attached. As the body depletes these glycogen stores, the bound water is released and excreted through urine or sweat, resulting in a loss of water weight.

The amount of water weight lost during this initial phase can vary depending on an individual's size and how much water weight they are carrying. Reports of weight loss within the first week of starting the keto diet range from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger a person is, the more water weight they are likely to lose initially.

While this rapid initial weight loss can be encouraging, it is important to understand that it is primarily due to water loss rather than fat loss. Once the body enters ketosis, which usually occurs within a week, weight loss may slow down, but the fat-burning becomes more prominent. During ketosis, the body uses ketones derived from dietary or stored body fat as its primary source of fuel. This state of ketosis makes it easier to utilise stored body fat for energy, promoting continued weight loss.

While the keto diet can be effective for weight loss, it is not a quick fix. After the initial water weight loss, weight loss typically continues at a steadier pace of about 1-2 pounds per week. Additionally, it is important to note that weight loss can vary from person to person, and it is essential to have realistic expectations. Adopting a keto lifestyle long-term, focusing on progress, and making adjustments as needed will help maximise weight loss results.

A high-fat diet can lead to weight loss

A high-fat, low-carbohydrate diet can be an effective way to lose weight. The keto diet, for example, is a popular weight-loss regimen that involves eating high-fat foods and limiting carbohydrate intake. While it is important to be mindful of the types of fat consumed, a balanced high-fat diet can lead to reduced body weight and improved body composition.

• Fat burning: When carbohydrate intake is restricted, as in the keto diet, the body shifts to a metabolic state called ketosis, where it burns fat for energy instead of glucose. This can lead to a reduction in body fat stores.
• Appetite suppression: High-fat diets can help reduce appetite and increase feelings of fullness, leading to a decrease in overall food intake and subsequent weight loss.
• Reduced blood sugar cravings: Consuming high-fat foods can help stabilise blood sugar levels and reduce cravings for sugary or high-carbohydrate foods, which can contribute to weight loss.
• Improved body composition: A balanced high-fat diet has been shown to decrease fat mass and increase lean mass (muscle). This can lead to a reduction in overall body weight and improved metabolic health.

Not all fats are equal, and it is important to focus on consuming healthy fats. A balanced high-fat diet should include a mix of saturated, monounsaturated, and polyunsaturated fats.

• Saturated fats: These are found in foods such as cheese, meat, and margarine. However, it is important to limit the intake of saturated fats as excessive consumption can lead to increased cholesterol levels and a higher risk of heart disease and stroke.
• Monounsaturated fats: Sources of monounsaturated fats include olive oil, avocados, and nuts. These fats can help increase testosterone levels, which is beneficial for muscle building.
• Polyunsaturated fats: Fatty fish, such as salmon, as well as flaxseed and canola oils, are rich in polyunsaturated fats, particularly Omega-3 fatty acids. Omega-3s have been linked to improved joint health and enhanced neurological development.

Sample High-Fat Meals

When following a high-fat diet, it is important to choose whole, unprocessed foods and avoid excessive consumption of high-calorie snacks. Here are some examples of high-fat meals and snacks:

• Salmon, trout, seabass, or mackerel with avocado and a sprinkling of unsalted nuts.
• Full-fat dairy products, such as cheese, butter, and cream.
• Eggs, pastured meats, and poultry.
• Healthy fats like olive oil, coconut oil, and nut butters.
• Non-starchy vegetables, such as greens, broccoli, peppers, and mushrooms, can be added to dishes for extra nutrients and fibre.

Considerations for a High-Fat Diet

While a high-fat diet can be effective for weight loss, there are some important considerations:

• Calorie intake: Even when following a high-fat diet, it is crucial to maintain a calorie deficit to lose weight. High-fat, keto-friendly foods can be high in calories, so portion control and moderation are important.
• Physical activity: Incorporating regular physical activity into your routine is essential for stimulating fat loss and building muscle. Exercise provides additional calorie burn and boosts metabolism by increasing muscle mass.
• Long-term health: While short-term weight loss may be achieved with a high-fat diet, it is important to consider long-term health implications. The keto diet, for example, has been associated with negative health outcomes when followed for extended periods, including weight gain, diabetes, and heart disease. Therefore, it is generally recommended as a short-term weight loss strategy.
• Individual variation: Everyone's experience with a high-fat diet will be unique. Weight loss timelines and outcomes can vary, so it is important not to compare your journey to others. Focus on your personal progress and consider calculating your macronutrient intake based on your individual needs.

Weight loss plateau causes and solutions

Weight Loss Plateau: Causes and Solutions

Causes

Weight loss plateaus are a common and frustrating part of any weight loss journey. There are several reasons why one might experience a weight loss plateau, including:

• Overeating
• Not eating enough protein
• Lack of exercise
• Lack of sleep
• Hormonal changes
• Psychological factors
• Unconscious calorie consumption
• Unaccounted medical issues

Solutions

• Cut back on carbs: While this is already a key aspect of the keto diet, reducing carb intake further may help to reduce hunger and make it easier to stick to a calorie deficit.
• Increase exercise frequency or intensity: As you lose weight, your metabolic rate slows down, making it harder to lose more weight. Increasing your exercise regimen can help counteract this effect. Aim for a combination of aerobic training and resistance training for optimal results.
• Track your food intake: It's easy to underestimate how much we're eating. Using a food tracking app can help you accurately monitor your calorie and macronutrient intake, making it easier to identify areas for improvement.
• Increase your protein intake: Protein boosts your metabolic rate more than carbs or fats. It also stimulates the production of hormones that reduce appetite and increase satiety.
• Manage your stress levels: Stress can hinder weight loss by increasing cortisol levels, which can promote belly fat storage. Practices like meditation or yoga can help reduce stress and promote weight loss.
• Try intermittent fasting: Intermittent fasting involves going for extended periods without eating, typically between 16-48 hours. This practice has been linked to increased fat burning and weight loss.
• Drink more water, coffee, or tea: Staying hydrated with non-sugary beverages can boost your metabolism and aid weight loss. Water, in particular, is great for boosting metabolism and reducing food intake when consumed before meals.
• Get adequate sleep: Lack of sleep can lower your metabolic rate and alter hormone levels, leading to increased appetite and fat storage. Aim for 7-8 hours of quality sleep per night.
• Eat more vegetables: Vegetables are low in calories and carbs, high in fiber, and packed with nutrients. Diets rich in vegetables tend to produce greater weight loss.
• Focus on body composition, not just scale weight: If you're working out regularly, you may be building muscle, which is denser than fat. So, even if your scale weight isn't changing, you may be losing fat and gaining muscle. Measure your body composition and track your progress beyond the scale.

Ketosis and its impact on weight loss

The ketogenic, or keto, diet is a low-carb, high-fat, and moderate-protein eating pattern that has gained popularity for its weight loss benefits. The diet involves drastically reducing carbohydrate intake, which switches the body's primary source of fuel from glucose (derived from carbohydrates) to fat. This metabolic state is called ketosis, and it is in this state that the body becomes more efficient at burning fat.

When the body has an insufficient amount of glucose from carbohydrates, it turns to burning fat for energy. This process, called ketosis, involves the production of ketones, which become the main source of fuel for the body and brain. The keto diet typically consists of 70-80% fats, 10-20% proteins, and only 5-10% carbohydrates. To achieve and maintain ketosis, daily carbohydrate intake should be limited to 25-50 grams.

Weight Loss Benefits of Ketosis

Ketosis has been shown to aid weight loss in several ways. Firstly, it increases the body's ability to burn stored body fat. Secondly, it helps maintain metabolic rate, or the number of calories burned at rest. Thirdly, ketosis can make people feel fuller sooner, reducing overall food intake. The combination of these factors leads to significant weight loss, especially in the early stages of the keto diet.

What to Expect

In the first week of the keto diet, people often experience rapid weight loss, which is mostly attributed to the loss of water weight. This is because carbohydrates bind to water in the body, so when carbohydrate intake is reduced, the body eliminates the water that was stored with glycogen. After the initial week, weight loss typically continues at a steadier rate of about 1-2 lbs per week. While weight loss may slow down, this is when people really start to notice a difference in their body shape and composition.

Considerations

While the keto diet can be an effective tool for weight loss, it is not suitable for everyone. It is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as keto. Additionally, it is crucial to ensure adequate nutrient intake and overall health while following the keto diet.

Calorie deficit and its role in weight loss

Calories are a measure of the amount of energy in food. This energy is used by the body to power everything that we do, from sleeping to walking. If we consume more calories than our body needs, the excess is stored as fat or carbohydrates for later use. This leads to weight gain.

However, if we burn more calories than we consume, we create a calorie deficit, forcing the body to burn through these stores of fat and carbohydrates, leading to weight loss. This is essential for losing weight; it won't happen without a calorie deficit.

A good rule of thumb for healthy weight loss is a deficit of about 500 calories per day, which should lead to losing about 1 pound per week. This is based on a starting point of at least 1,200 to 1,500 calories a day for women and those assigned female at birth, and 1,500 to 1,800 calories a day for men and those assigned male at birth.

It's important to note that individual calorie needs depend on several factors, including age, sex, height, weight, and exercise habits. For instance, a very active person will burn more calories than someone who is sedentary. Additionally, certain health conditions, such as hypothyroidism and Cushing's syndrome, can slow metabolism and impact calorie needs.

How to Achieve a Calorie Deficit

There are two main ways to achieve a calorie deficit: reducing the number of calories consumed or increasing physical activity to burn more calories. The best method is the one that works for the individual. A combination of dietary changes and exercise often yields the best weight loss results.

Dietary changes that can help create a calorie deficit include:

• Replacing sugar-sweetened beverages with water
• Consuming more fresh fruits and vegetables, which help you feel full longer
• Limiting simple carbs like white bread and white rice, opting for high-fiber complex carbs instead
• Reducing the consumption of highly processed foods, which are high in sugar, fat, and salt
• Opting for home-cooked meals, which are associated with better diet quality and lower body fat levels

Exercises that can help burn more calories include:

• Moderate-intensity workouts like brisk walking, light bicycling, yoga, swimming, and gardening
• Vigorous-intensity exercises like running, heavy yard work, and aerobic dancing
• Strength training with weights, resistance bands, or bodyweight exercises

Potential Risks of Calorie Deficit

While a calorie deficit is essential for weight loss, it's important to do it in a healthy way. Potential risks of an unhealthy calorie deficit include:

• Inadequate nutrition, which can compromise bone health and other aspects of overall health
• Low energy and constipation due to a slowed metabolism
• Negative impact on brain function
• Gallstones, which are linked to rapid weight loss
• Development of disordered eating habits due to an excessive focus on food and negative feelings

Frequently asked questions