Keto Weight Loss Plateau: 2-Week Stall, Now What?

The ketogenic diet is a low-carb, high-fat diet that has been proven to be one of the most effective ways to lose weight. However, some people may find that their weight loss plateaus after the first few weeks. There are several reasons why this might happen, including consuming too many calories, not being in a state of ketosis, eating too many carbs, underlying medical conditions, stress, and lack of sleep or physical activity. To get back on track, it's important to address these factors by making sustainable lifestyle changes, such as calculating your macros correctly, tracking your calorie intake, increasing physical activity, and managing stress.

Eating too many carbs

If you're not losing weight on the keto diet, it could be because you're eating too many carbs. The keto diet is a very low-carb, high-fat diet that encourages ketosis, a metabolic state in which your body burns fat as its primary source of energy instead of carbs. To stay in ketosis, you need to eat fewer than 50 grams of carbs per day. On keto, carbs should only make up 5-10% of your daily calories. Even lower-carb foods can add up quickly and cause you to exceed this limit. For example, a single banana has about 20 grams of net carbs, which is 40% of the maximum daily allowance on keto. 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 keto calculator app or tracking app.

If you're eating too many carbs, you may be kicked out of ketosis, and it can take several days to a week to get back into it. In the meantime, your weight loss may be disrupted. To get back into ketosis, you need to reduce your carb intake, make sure you're getting the correct balance of electrolytes, consume sufficient high-quality fats, and consider intermittent fasting or increasing your physical activity.

Not eating nutritious foods

The keto diet is a high-fat, moderate-protein, and very low-carb diet. The diet aims to put your body in a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. While the keto diet is a popular and effective way to lose weight, it can be challenging to maintain, and it's not always suitable for everyone.

If you're not losing weight on the keto diet, it may be because you're not eating nutritious foods. Here are some tips to ensure you're getting the right balance of nutrients:

Eat a variety of animal proteins

Animal proteins such as fish, shellfish, meat, poultry, and eggs are low in carbs and suitable for the keto diet. These foods are rich in B vitamins, potassium, selenium, and high-quality protein, which may help preserve muscle mass during a very low-carb diet.

Include dairy and dairy alternatives

Cheese, plain Greek yogurt, cottage cheese, and cream are suitable for the keto diet. These foods are low in carbs and high in fat and protein. They can help decrease appetite and promote feelings of fullness.

Choose healthy fats

Avocados, olives, nuts, and seeds are excellent sources of healthy fats and are low in net carbs. They also provide fiber and essential vitamins and minerals. Olive oil, coconut oil, avocado oil, butter, and ghee are also good choices for healthy fats on the keto diet.

Eat plenty of non-starchy vegetables

Green leafy vegetables, peppers, summer squashes, and other non-starchy vegetables are extremely low in carbs and full of nutrients. They add bulk to your meals without increasing the carb count.

Limit or avoid certain foods

To stay in ketosis, it's important to limit or avoid high-carb foods such as refined carbs (bread, pasta, rice), beer, mixed drinks, honey, syrups, fruit juice, sweetened yogurt or dairy, starchy vegetables (potatoes, sweet potatoes, peas, corn), dried fruit, legumes, grains (quinoa, millet), and sweetened chocolate.

Focus on nutrient-dense foods

When following the keto diet, it's crucial to ensure you're getting enough nutrients. Choose foods that are rich in vitamins, minerals, antioxidants, and fiber. This will help you stay within your daily carb targets while also nourishing your body with essential nutrients.

Remember, the keto diet may not be suitable for everyone, and it's always a good idea to consult with a healthcare professional or registered dietitian before starting any new diet.

Consuming too many calories

If you're not losing weight on keto, it could be because you're consuming too many calories.

The keto diet is a high-fat, low-carb diet that can be effective for weight loss. However, it is still necessary to maintain a calorie deficit to lose weight. This means that you need to burn more calories than you consume. Even if you are eating keto-friendly foods, it is possible to overeat and exceed your calorie needs.

To ensure you are not consuming too many calories, it is important to calculate your calorie needs and how much you need to cut back to meet your weight loss goals. Calorie tracking can be a useful tool to help you stay within your calorie needs.

Additionally, it is important to be mindful of your portion sizes. Even healthy fats, such as avocado and olive oil, are calorie-dense, so it is easy to exceed your calorie goals if you are not careful.

If you are struggling to lose weight on keto, consider tracking your calorie intake and adjusting your portions to create a calorie deficit. This may help you get back on track and continue making progress towards your weight loss goals.

Unrealistic weight loss expectations

Although the ketogenic diet can promote weight loss if properly followed, the rate at which you lose weight may not be rapid—and that's okay. Small, consistent changes are the key to losing and maintaining weight in a healthy way. While it may be tempting to aim for lofty weight loss goals, most experts recommend losing 1-3 pounds or about 0.5-1 kg per week (depending on weight) as a healthy and realistic goal.

Not to mention, if you adopt a new workout routine that involves weight lifting, you may gain muscle while losing fat. Though this can lead to slower weight loss, putting on muscle mass and decreasing fat mass benefits health in many ways. It can reduce your risk of heart disease and improve bone health.

Instead of relying solely on the scale, take weekly measurements of your arms, thighs, and midsection to track your progress.

Snacking on high-calorie foods

• Choose Healthy Fats: Opt for foods that are high in healthy fats, such as omega-3 fatty acids and monounsaturated fats. Examples include fatty fish like salmon or tuna, avocados, olive oil, nut butters, and full-fat Greek yogurt. These foods provide essential nutrients and can help reduce inflammation in the body.
• Include High-Calorie Proteins: Incorporate protein-rich foods like ribeye steak, ground beef, and cheese. These options not only boost your calorie intake but also support muscle growth and repair.
• Dark Chocolate: Indulge in a square or two of dark chocolate (70% or higher) for a sweet treat. It's packed with polyphenols, which enhance brain function and protect your cells.
• Keto-Friendly Nuts: Nuts are a convenient snack option, but remember that they still contain carbohydrates. Enjoy nuts like pecans, Brazil nuts, macadamia nuts, walnuts, and almonds in moderation to stay within your keto carb limits.
• Avocado: Avocados are a versatile fruit that can be used in both sweet and savoury dishes. They provide healthy fats, fibre, and various vitamins and minerals. Enjoy them on their own, add them to salads or eggs, or blend them into a creamy dessert.
• Nut Butter: Nut butters, such as almond butter or peanut butter, are calorie-dense and packed with healthy fats and essential vitamins and minerals. Spread them on celery sticks or low-carb crackers, or add them to smoothies for a creamy texture.
• Full-Fat Dairy: Incorporate full-fat dairy products like butter and grass-fed cheeses into your meals. They add flavour and texture to your dishes while boosting your calorie intake.
• Keto Snack Bars: Look for keto-friendly snack bars made with ingredients like nuts, seeds, and unsweetened coconut flakes. These can be a convenient option when you're on the go.
• Meat and Fish: Meat and fish are excellent sources of protein and healthy fats. Enjoy beef, pork, lamb, chicken, or turkey as high-calorie, keto-friendly snacks. Fatty fish like salmon or tuna are particularly beneficial due to their omega-3 content.
• Healthy Oils: When cooking, opt for healthy oils like olive oil or avocado oil. Additionally, consider adding a tablespoon of MCT oil or coconut oil to your coffee or smoothie for an extra calorie boost.
• Keto-Friendly Treats: If you have a sweet tooth, there are keto-friendly treats available, such as dark chocolate, keto granola bars, or ""fat bombs"" made with nut butter or cream cheese. Just be mindful of your portion sizes and overall carb intake.

Frequently asked questions