Keto Weight Loss Plateau: Strategies For Breaking Through

The ketogenic diet is a low-carb, high-fat diet that has been proven to aid weight loss. However, some people may find that they are not losing weight while on the keto diet. There are several reasons why this may be the case. One reason could be that the individual is not achieving ketosis, which is a metabolic state where the body uses fat instead of carbohydrates for energy. This can happen if an individual is consuming too many carbohydrates or too much protein. Another reason could be that the individual is consuming too many calories, even if they are keto-friendly foods. Constant snacking, especially on high-calorie foods, can also hinder weight loss. In addition, stress, lack of sleep, and lack of physical activity can all negatively impact weight loss. Finally, there may be underlying medical conditions or medications that are affecting weight loss.

Not achieving ketosis

The keto diet is a low-carb, high-fat diet that is popular for weight loss. Ordinarily, the body breaks down carbohydrates into glucose for energy. When there are not enough carbs in the body, it goes into a state called ketosis, where it becomes very efficient at burning fat for energy instead.

However, some people may find they are not losing weight on the keto diet because they have not achieved ketosis. Here are some reasons why you may not be achieving ketosis:

Not cutting back enough on carbs

The most important factor in entering ketosis is eating a very low-carb diet. Carbohydrates should represent only 5-10% of a person's calorie intake on the ketogenic diet, which equates to 20-50 grams of carbs per day on a 2000-calorie diet. Even if you feel like you have drastically reduced your carb intake, you may still be eating enough carbs for your body to produce energy from glucose, which can reduce the rate of fat burned.

Eating too much protein

Some people mistakenly believe that a low-carb, high-protein diet is a keto diet. However, this type of diet is unlikely to cause ketosis because the body can break down excess proteins into amino acids and convert them into types of sugar. On the keto diet, fat should represent about 55-60% of your calorie intake, leaving little room for protein. If protein makes up more than 35% of your diet, you may not go into ketosis.

Eating too many acceptable carbs

On the keto diet, some types of carbohydrates are acceptable, such as nuts and dairy. These foods are typically high-fat and nutrient-dense, but they also contain carbohydrates. Eating too many of these foods will 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 are in a state of ketosis, consuming too many calories may lead to weight gain. It is important to keep track of your calorie intake and stick to a balanced meal plan to work towards your weight loss goals.

Constant snacking

Constant snacking can increase your calorie intake and lead to weight gain. Alcoholic drinks, for example, are high in calories and can prevent weight loss, even if you are following a keto diet.

Little to no exercise

Exercise is an important part of staying healthy and losing weight. It stimulates the body's metabolism and burns calories. Exercise may be especially important on the keto diet to burn off the high-fat foods that you are consuming.

High-stress lifestyle

A high-stress lifestyle can also prevent weight loss on the keto diet. Psychological stress can cause changes in hormone levels, such as an increase in cortisol, which can lead to weight gain or difficulty losing weight. Chronic stress may also lead to cravings for comfort foods, adding extra calories to your diet.

Eating too many carbs

Eating too many carbohydrates is one of the main reasons people don't lose weight on the ketogenic diet. The keto diet is a low-carb way of eating that significantly restricts carbohydrate intake. Ordinarily, the body breaks down carbohydrates into the sugar glucose, which it uses for energy. When there are not enough carbs in the body, it goes into a stage called ketosis, where the body becomes very efficient at burning fat and using it instead of glucose for energy.

To reach and maintain ketosis, carbohydrate intake must be drastically reduced. Only around 5% to 10% of your total calories should come from carbs. This is in stark contrast to the standard dietary recommendation that 45% to 65% of calories come from carbs. Even lower-carb foods can add up quickly and cause you to exceed the recommended range. For example, a single banana has about 20 grams of net carbs, which is 40% of the maximum daily allowance on keto. A carrot has about 5 grams of net carbs, and a serving of peanut butter has 5.5 grams.

In some cases, you might unknowingly consume more carbs than recommended due to hidden sugars in sauces, dressings, or even in foods marketed as 'low carb'. Therefore, it's crucial to be vigilant about your carb intake and always check labels for hidden sugars. To keep carbs in check, consider tracking your macros using a tracking app.

• Educate yourself about the keto diet and make sure you understand the importance of carb restriction.
• Calculate your macros correctly and use a reliable keto calculator app to ensure you're getting the right ratios of carbs, fats, and proteins.
• Be vigilant about reading labels and tracking your carb intake to avoid hidden sugars and exceeding your daily allowance.
• Choose lower-carb food options and be mindful of portion sizes, especially with nuts, dairy, and other acceptable carbs on the keto diet.
• If you find it challenging to cut down on carbs, consider gradually reducing your carb intake over time to make the transition easier.
• Remember that the goal of the keto diet is to reduce carbs and increase healthy fats. Focus on adding more keto-friendly fats to your diet, such as avocados, olive oil, nuts, and seeds.
• Stay consistent and give your body time to adjust to the lower carb intake. It may take a few weeks for your body to adapt and enter ketosis, but eventually, you should start to see results.

Consuming too many calories

To lose weight, you need to create a calorie deficit. This can be achieved by reducing your calorie intake or increasing your physical activity. Many keto-friendly foods, such as avocados, olive oil, full-fat dairy, and nuts, are high in calories. Therefore, it is important to monitor your portion sizes and not overindulge in these foods.

Calorie tracking can be a useful tool to help you stay within your calorie needs. You may also benefit from calculating your calorie needs and how much you need to cut back to meet your weight loss goals. However, it is not always necessary to track calories, especially if you are mindful of your portion sizes and physical activity levels.

In addition to reducing your calorie intake, increasing your physical activity can also help create the calorie deficit needed to lose weight. This can include incorporating more movement into your daily routine, such as taking the stairs, walking instead of driving, and standing at your desk. Scheduled exercise is also effective in aiding weight loss.

It is important to note that while calorie intake is crucial, it is not the only factor that determines weight loss. Other factors, such as stress, sleep, and underlying medical conditions, can also impact weight loss.

Eating too much protein

When you eat excess protein, your body can turn the amino acids (the building blocks of protein) into glucose (blood sugar). This process is called gluconeogenesis, and it means that your body is using glucose for fuel instead of burning fat. As a result, you get stuck in sugar-burning mode and can't shift into ketosis, which is the fat-burning state that makes the keto diet effective for weight loss.

So, how much protein is too much? On average, about 20% of your daily calories should come from protein. This amounts to about a gram of protein per kilogram of body weight, or somewhere between 60 and 120 grams of protein per day, depending on your size. However, individual protein needs vary, and it's recommended to work with a dietitian to figure out your specific macros before starting the keto diet.

To determine if you're eating too much protein, there are a few signs you can look out for. One indication is if your breath starts to smell like ammonia. This is because ammonia is produced by the body when it digests and breaks down large amounts of protein. Another sign is if you experience flu-like symptoms, such as low energy, irritability, headache, muscle cramps, and digestive troubles. These symptoms may occur as your body transitions in and out of ketosis due to shifts in electrolyte levels and hydration.

If you think you're eating too much protein, there are a few things you can do to adjust your diet. First, try tracking your food intake in an app to get a clearer picture of your protein consumption. If you're eating more than 20% of your daily calories from protein, you may need to adjust your meals and snacks to reduce your protein intake. Additionally, you can test your ketone levels using at-home strips or a blood ketone meter. If your ketone levels are below the optimal range for ketosis, reducing your protein intake may help you get back on track.

In conclusion, while the keto diet is primarily known for its focus on restricting carbs and increasing fat intake, it's important not to overlook the role of protein. Eating too much protein can hinder your weight loss efforts by preventing your body from entering ketosis. By understanding the signs of excess protein consumption and making adjustments to your diet as needed, you can ensure that your protein intake aligns with your weight loss goals on the keto diet.

Constantly snacking

Constant snacking can be a major factor in preventing weight loss, especially on the keto diet. Here are some reasons why constant snacking can hinder your progress:

Increased Calorie Intake

Snacking throughout the day can lead to a higher overall calorie intake. Even if you are consuming keto-friendly snacks, the extra calories can add up and result in weight gain or prevent weight loss. It is important to be mindful of portion sizes and the calorie content of your snacks.

High-Calorie Keto Snacks

Some keto-approved snacks, such as nuts, nut butter, cheese, and jerky, are high in calories. While these snacks can be part of a healthy keto diet, they should be consumed in moderation. Opting for lower-calorie options, such as non-starchy vegetables or lean proteins, can help you stay within your calorie goals.

Snacking on Processed Foods

Convenience and packaged keto snacks, such as snack bars, keto desserts, and processed foods, can be high in calories and derail your weight loss efforts. These types of snacks often provide extra calories and lack the nutritional benefits of whole, unprocessed foods.

Lack of Awareness of Snacking Habits

It is easy to fall into a pattern of constant snacking without realizing the impact it has on your diet. Keeping a food journal or using a calorie-tracking app can help you become more aware of your snacking habits and identify areas where you may be consuming too many calories.

Snacking as a Coping Mechanism for Stress

Stress can be a trigger for constant snacking. When stressed, individuals may turn to food for comfort, often choosing high-calorie or unhealthy snacks. Finding non-food coping mechanisms for stress, such as getting fresh air, practising meditation or yoga, or engaging in activities that make you happy, can help reduce anxious munching.

Tips for Healthy Snacking

If you enjoy snacking and want to make sure it aligns with your weight loss goals, here are some tips:

• Choose nutritious snacks: Opt for snacks that are high in protein, fibre, and healthy fats. Examples include nuts, Greek yogurt with berries, apple slices with peanut butter, or hard-boiled eggs.
• Plan and prepare snacks: Plan your snacks ahead of time and prepare them in advance to ensure you have healthy options readily available when hunger strikes.
• Include protein in your snacks: Protein helps you stay full and satisfied, so include a protein source in your snacks, such as cottage cheese, hard-boiled eggs, or a protein smoothie.
• Be mindful of portion sizes: Pay attention to how much you are snacking. Even healthy snacks can contribute to weight gain if consumed in excessive amounts.
• Stay hydrated: Sometimes thirst can be mistaken for hunger. Make sure to drink plenty of water throughout the day to stay hydrated and avoid mistaking thirst for hunger cues.

Frequently asked questions