Keto Weight Loss Plateau: What To Do Now?

The ketogenic diet is a low-carb, high-fat diet that has been adopted by many looking to lose weight and improve health. However, there are various reasons why some people may fail to see the results they desire. Here are some of the most common reasons why you might not be losing weight on keto:

- Eating too many carbs: To reach the state of ketosis, you need to drastically reduce your carbohydrate intake. Typically, only around 5-10% of your total calories should come from carbs.

- Not eating nutritious foods: Relying on processed foods can hinder your weight loss efforts, even if they're keto-friendly. Instead, focus on unprocessed, whole foods like full-fat dairy products, eggs, fish, pastured meats, poultry, and healthy fats like avocado and olive oil.

- Consuming too many calories: To lose weight, you need to create a calorie deficit. Even if you're in ketosis, consuming too many calories can prevent weight loss. Keto-friendly foods like avocados, olive oil, and nuts are high in calories, so it's important to watch your portion sizes.

- Undiagnosed medical issues: Certain medical conditions, such as hypothyroidism, polycystic ovarian syndrome (PCOS), and Cushing's syndrome, can make it difficult to lose weight. If you're unable to lose weight despite your efforts, consider consulting a doctor to rule out any underlying medical issues.

- Unrealistic weight loss expectations: Weight loss can vary from person to person, and it's normal to want fast results. However, remember that small, consistent changes are key to losing and maintaining weight healthily. Aim for a loss of 1-3 pounds per week, and remember that building muscle through exercise can lead to slower weight loss on the scale but has numerous health benefits.

- Constant snacking: Snacking on high-calorie keto snacks like nuts, nut butter, cheese, and jerky may cause a weight loss plateau. Choose lower-calorie options like non-starchy vegetables or proteins if you're snacking more than once a day.

- Stress and lack of sleep: Chronic stress and inadequate sleep can negatively impact weight loss. Stress can lead to increased levels of the hormone cortisol, which can encourage your body to store fat. Lack of sleep can also disrupt hunger-regulating hormones, leading to increased appetite.

- Lack of physical activity: Exercise is vital for weight loss, as it stimulates fat loss and boosts your metabolism. Incorporating exercise, even just a few times a week, can help you reach your weight loss goals.

You're eating too many carbs

One of the main reasons people don't lose weight on the ketogenic diet is that they're consuming too many carbs. To reach the state of ketosis, a metabolic state in which your body burns fat for energy instead of glucose, you must drastically reduce your carbohydrate intake. On keto, 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.

It's normal to have a bit of difficulty cutting out carbs when first adjusting to the ketogenic diet. However, to reach and maintain ketosis, carbs must be decreased to the recommended range. To help reach your intake goals, consider tracking your macronutrients through an app. This can help you learn how many servings of carbs you're allowed per day depending on your calorie needs.

Even if you're only slightly over the recommended carb intake, you may not be able to reach ketosis. For example, a single banana has about 20 grams of net carbs, which is 40% of the maximum daily allowance on keto. Even lower-carb foods can add up quickly. For instance, 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, and even in foods marketed as 'low carb'. Therefore, it's crucial to be vigilant about your carb intake. To keep carbs in check, consider tracking your macros using a tracking app. Furthermore, always check labels for hidden sugars to make sure they fit your macros.

If you want to get into ketosis and reap the full metabolic benefits of low-carb diets, going under 50 grams of carbs per day may be necessary. This doesn't leave you with many carb options, except vegetables and small amounts of berries. To calculate your net carbs, subtract fiber, sugar alcohols, and other nondigestible carbs from the total amount. These are the carbs to watch on a ketogenic diet.

You're not eating nutritious foods

What to Eat on the Keto Diet

When following the keto diet, it's important to eat nutritious, whole foods. This means avoiding processed foods, which can be high in calories and low in vitamins, minerals, and antioxidants.

• Full-fat dairy products
• Eggs
• Fish
• Pastured meats
• Poultry
• Healthy fats like avocado and olive oil
• Non-starchy vegetables like greens, broccoli, peppers, and mushrooms
• Nuts and seeds
• Berries
• Unsweetened coffee and tea
• Dark chocolate and cocoa powder

What Not to Eat on the Keto Diet

It's also important to know which foods to avoid on the keto diet. Here are some foods that are high in carbs and should be limited or avoided:

• Starchy vegetables like corn, potatoes, sweet potatoes, and beets
• High-sugar fruits like bananas, raisins, dates, mangoes, and pears
• Bread, pasta, rice, and other refined carbs
• Beer and mixed drinks
• Honey and syrups
• Fruit juices
• Sodas
• Ketchup, barbecue sauce, and other sweet condiments
• Glazed or honey-baked ham
• Light or low-fat margarine
• Dried fruit or trail mix
• Low-fat diet foods like low-fat yogurt, low-fat mayonnaise, and reduced-fat peanut butter
• Beans and other legumes
• Quinoa and other grains
• Milk chocolate

Tips for a Healthier Keto Diet

To make sure you're getting all the nutrients you need on the keto diet, here are some tips:

• Focus on eating a variety of nutritious, whole foods.
• Make sure to get enough fiber in your diet.
• Choose high-quality, organic, and grass-fed foods when possible.
• Get plenty of healthy fats like avocado oil, coconut oil, and extra-virgin olive oil.
• Measure your food portions, especially at first, to make sure you're not exceeding your daily carb limit.

You may be consuming too many calories

Even though the ketogenic diet has been proven to aid weight loss, it is still necessary to maintain a calorie deficit to lose weight. This is because, in order to lose weight, you must burn more calories than you consume so that your body resorts to your fat reserves for energy.

One of the ways you might lose sight of your calorie intake is by overindulging in high-fat foods such as mayonnaise, as they are keto-friendly. Calorie tracking, while not always necessary, can be useful in helping 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.

To help you stay within your calorie needs, you can use a reliable keto calculator app to calculate your macros correctly before you start keto.

Additionally, it is important to note that the ketogenic diet is a moderate-protein diet. If you consume too much protein, the excess can be converted into glucose for energy. This can delay or stop ketosis as the body will burn this newly formed glucose instead of fat for energy.

You're eating too much protein

When following a keto diet, it's important to understand that protein intake can impact your weight loss progress. While protein is essential for maintaining and building muscle mass, consuming too much can hinder your ketosis state and stall your weight loss. Here's why:

On a keto diet, your body shifts from relying primarily on glucose (from carbohydrates) for energy to burning fat, including your own body fat, a state known as ketosis. However, if you consume excessive protein, your body can convert some of that protein into glucose through a process called gluconeogenesis. This increases your blood glucose levels, prompting your body to produce more insulin, which is the hormone that promotes fat storage. As a result, elevated insulin levels can interfere with ketosis and slow down your weight loss.

Additionally, eating too much protein can affect your satiety levels. Protein has a more significant impact on satiety than fats or carbohydrates, so if you're consuming large amounts, you may feel less hungry overall. This reduced hunger can lead to a lower overall calorie intake, which may contribute to a weight loss plateau. It's important to strike a balance, ensuring you're getting enough protein to support muscle health while not overdoing it to the point of hindering your weight loss efforts.

To address this issue, focus on getting your protein intake right. Aim for a moderate amount that aligns with your activity level and body composition. Generally, it's recommended to consume between 0.6 and 1 gram of protein per pound of body weight per day on a keto diet. However, if you're highly active or engage in strength training, you may need more. Tracking your protein intake can help you identify if you're exceeding your needs. Use a food journal or an app to log your meals and ensure you're staying within the appropriate range for your goals.

You're not in ketosis

If you're not losing weight on a keto diet, it could be because you're not in ketosis. Here are some reasons why you might not be in ketosis:

• You're consuming too many carbohydrates: Eating too many carbs can prevent you from achieving or maintaining ketosis. The recommended amount of carbs on a keto diet is around 5-10% of your total calories, which is significantly lower than the standard dietary recommendation of 45-65%. Make sure to track your carb intake and stay within the recommended range.
• You're consuming hidden carbohydrates: Hidden carbs can be found in dishes at restaurants, packaged foods, and even keto-friendly treats. These hidden carbs can knock you out of ketosis. Always check labels and be mindful of the ingredients in the food you're consuming.
• Your method of testing is inaccurate: If you're using urine test strips to check for ketosis, they may be inaccurate or give a false negative after you've become keto-adapted. A blood ketone meter is a more accurate way to test for ketosis, but it is more costly.
• You're not giving your body enough time to adjust: It can take some time for your body to adjust to a keto diet, especially if you've switched from a high-carb lifestyle. Give your body some time to adapt and become efficient at using ketones for fuel.
• You're not tracking your macros correctly: It's important to calculate your macros correctly and make sure you're getting the right ratio of fat, protein, and carbs. Use a reliable keto calculator app to ensure you're on track.
• You're consuming too much protein: Keto is not a high-protein diet but rather a moderate protein diet. Excess protein can be converted into glucose, which can delay or stop ketosis as the body will burn this glucose instead of fat for energy.
• You're not being mindful of your snacks: Constant snacking, even on keto-friendly snacks, can hinder weight loss. Opt for lower-calorie keto-friendly snacks like cucumbers, celery sticks, and eggs.
• You're not being mindful of your alcohol consumption: Alcoholic beverages can add up in calorie count if consumed regularly. Limit alcohol intake or introduce it back slowly once you've seen some progress.

Frequently asked questions