Breaking Through A Keto Weight Loss Plateau

The ketogenic, or keto, diet is a low-carb, high-fat eating plan that has gained popularity among those looking to lose weight and improve their health. While the keto diet can be effective for weight loss, some people may hit a plateau and stop seeing results. This can be frustrating, but there are several strategies to overcome this hurdle and get back on track.

One common reason for a weight loss plateau on keto is consuming too many carbs, which prevents the body from entering ketosis, the desired metabolic state where it burns fat for fuel. Hidden carbs in snacks, sauces, and even keto-friendly processed foods can quickly add up, so tracking carb intake carefully is essential. Additionally, consuming too many calories, even from keto-friendly foods, can hinder weight loss. Creating a calorie deficit by reducing portion sizes or increasing physical activity may be necessary to jumpstart weight loss again.

Stress and lack of sleep are other factors that can impact weight loss. Chronic stress increases the production of cortisol, a hormone that can encourage the body to store fat. Meanwhile, sleep deprivation can disrupt hormones that regulate appetite, leading to increased cravings and calorie intake. Addressing these lifestyle factors through stress management techniques and improving sleep habits can support weight loss efforts.

Breaking through a keto plateau may also involve trying intermittent fasting, which can accelerate the transition into ketosis and boost fat burning. Tracking ketone levels with testing devices can help confirm whether the body has entered ketosis. Furthermore, incorporating more physical activity and exercise can promote weight loss by creating a larger calorie deficit.

While hitting a weight loss plateau on keto can be discouraging, it's important to remember that weight loss is not always linear, and there are other measures of progress beyond the scale, such as body composition changes and improved energy levels. By making adjustments to diet, lifestyle, and activity levels, it is possible to overcome a keto plateau and continue progressing toward weight loss goals.

Not achieving ketosis

• Consuming too many carbs: Even if you feel like you've reduced your carb intake, you may still be eating enough carbs for your body to produce energy from glucose, which can slow down the rate of fat burned. Some people make the mistake of eating a lot of low-carb foods without keeping track of their total carb consumption. It's important to note that carbs can easily accumulate, so be careful with your portion sizes.
• Not cutting back enough on carbs: On a keto diet, carbohydrates should represent only 5-10% of your daily calorie intake. This usually means cutting down to between 20 and 50 grams of carbs per day. Home testing kits or a ketone breath analyzer can help you determine if you're in ketosis.
• Eating too much protein: Some people mistakenly believe that a low-carb, high-protein diet is the same as a keto diet. However, this type of diet is unlikely to result in ketosis because the body can break down excess proteins into amino acids and convert them into types of sugar. On a keto diet, fat should make up about 55-60% of your calorie intake, leaving less room for protein. If protein makes up more than 35% of your diet, you may not enter ketosis.
• Eating too many acceptable carbs: On the keto diet, some carbohydrates are allowed, such as nuts and dairy. However, these foods also contain carbohydrates, and eating too many of them can prevent you from achieving and maintaining ketosis.
• Not counting calories: To lose weight, you need to burn more calories than you consume. Even if you're in ketosis, consuming too many calories can lead to weight gain. Keep track of your calorie intake and stick to a balanced meal plan.

If you're not losing weight on the keto diet, it's important to evaluate your carb and calorie intake, as well as your lifestyle habits and stress levels. Making adjustments to your diet and lifestyle can help you achieve ketosis and maximize weight loss on the keto diet.

Eating too much protein

Ketone Production

Protein digestion triggers the release of insulin and glucagon, two energy-regulating hormones with opposing functions. Insulin stimulates the uptake of sugar into cells and anabolic processes, while reducing the breakdown and release of fat from fat cells. On the other hand, glucagon triggers glycogen breakdown, fat burning, and the metabolic process of turning non-sugar compounds into sugar. For keto dieters, the key difference is that insulin decreases ketone production, while glucagon stimulates it. Thus, eating too much protein can impair ketone production and kick you out of ketosis.

Insulin Resistance

The impact of protein intake on ketone levels may depend on insulin resistance or sensitivity. Insulin-resistant cells, such as those of individuals with type 2 diabetes, will stimulate more insulin in response to protein consumption, which decreases ketone production. In contrast, healthier and more active individuals are likely to be more insulin-sensitive, allowing them to consume more protein without being kicked out of ketosis.

Gender Differences

Research suggests that gender plays a role in how much glucagon and insulin are secreted after protein consumption. Studies indicate that healthy women in their early 20s may experience a similar insulin increase as men of the same age, but with significantly lower glucagon secretion. This could mean that women may need to adjust their protein intake depending on where they are in their cycle.

Caloric Surplus

Protein is essential for muscle growth and repair, supporting healthy bones and joints, and promoting healthy skin, hair, and nails. However, eating too much protein can lead to a caloric surplus, which increases the risk of weight gain. Even on a ketogenic diet, it is possible to overconsume calories, and too much protein can contribute to this.

Flu-Like Symptoms

Excessive protein consumption can lead to keto flu symptoms such as low energy, fatigue, brain fog, and sugar cravings. This may indicate that your body is restarting its journey towards ketosis, as it bounces between higher insulin levels that stimulate sugar burning and lower insulin levels that drive ketone production.

Eating too many acceptable carbs

One of the main reasons people don't lose weight on the keto diet is that they're consuming too many acceptable carbs. On a keto diet, carbs should be restricted to 20-50 grams per day. However, it's easy to exceed this limit by eating too many low-carb foods without realising how many carbs they contain.

Acceptable carbs on the keto diet include nuts, dairy, low-carb fruits like berries, and some vegetables. While these foods are nutrient-dense and make a great addition to a keto diet, they can also add up to a significant number of carbs. For example, a 100-gram serving of almonds contains 10 grams of net carbs. Similarly, cheese, sour cream, and avocado are all high in healthy fats but also contain carbohydrates.

Hidden carbs are another issue. These can be found in snacks, sauces, condiments, and processed foods—even those marketed as keto-friendly. For instance, sugar alcohols like maltitol can affect blood sugar levels and prevent someone from entering ketosis.

To avoid consuming too many acceptable carbs, it's important to carefully track your intake. Use a food journal or an app to record what you eat, and be sure to read labels and ingredient lists. When dining out, ask about hidden carbs in sauces and condiments, and consider asking for these on the side.

Not counting calories

While it is important to be mindful of your calorie intake, it is not necessary to count calories on the keto diet. This is because keto diets are high in fat and protein, which increase feelings of fullness and prevent overeating. However, it is still possible to overconsume calories, so it is important to monitor your portion sizes and be aware of the calorie density of the foods you are consuming.

Tips for Managing Calorie Intake

• Be mindful of portion sizes.
• Choose snacks with a low calorie density.
• Incorporate intermittent fasting into your routine. Intermittent fasting can help you achieve a calorie deficit by limiting your eating to certain times of the day.
• Increase your physical activity to burn more calories.

Other Factors Affecting Weight Loss

In addition to managing your calorie intake, there are several other factors that can impact weight loss on the keto diet:

• Stress and Sleep: Chronic stress and lack of sleep can contribute to weight gain by increasing levels of the stress hormone cortisol, which can encourage your body to store fat. Reducing stress and improving your sleep habits may help promote weight loss.
• Exercise: Incorporating more physical activity into your routine can stimulate fat loss and boost your metabolism. Aim for at least 150 minutes of moderate to vigorous exercise per week.
• Carbohydrate and Protein Intake: Eating too many carbs or too much protein can prevent you from achieving ketosis, which is essential for weight loss on the keto diet. Monitor your carb and protein intake to ensure you are within the recommended ranges.

Constant snacking

Additionally, it is crucial to be mindful of portion sizes. Even when consuming keto-friendly foods, it is possible to eat too much, leading to a calorie surplus. To maintain a calorie deficit, which is essential for weight loss, it is important to monitor your portion sizes and practice moderation in your snacking habits.

Furthermore, tracking your macronutrients through apps like MyFitnessPal can help you stay within the recommended range of carbs, which is typically 20-50 grams per day on a keto diet. This will ensure that you are not exceeding your carb intake and hindering your progress.

In summary, while snacking can be a helpful part of the keto diet, constant snacking on high-calorie foods can impede weight loss. To overcome this challenge, opt for lower-calorie snack options, practice portion control, and track your macronutrient intake to ensure you stay within the recommended carb range for effective weight loss on the keto diet.

Frequently asked questions