Keto Weight Loss Plateau: Strategies For Breaking Through

Weight loss is a common goal for people on the keto diet, and while many people experience rapid weight loss in the first few weeks, it's not uncommon to hit a plateau months into the diet. If you're looking to increase your weight loss while on keto, there are several strategies you can try. Firstly, evaluate your carb intake and cut out any hidden carbs, as even a few extra grams can prevent you from entering ketosis. You should also consider trying intermittent fasting, which can help speed up your transition into ketosis and boost fat burning. Increasing your physical activity and switching up your workout routine can also help create a calorie deficit and enhance weight loss. Additionally, reducing your stress levels and ensuring adequate sleep can positively impact your weight loss journey. It's important to remember that weight loss is not always linear, and there may be weeks where the scale doesn't move. Focus on overall trends and look for non-scale victories, such as increased energy levels or improved mood.

Evaluate your macronutrient ratio and consider tracking your intake more carefully

To lose weight on the keto diet, it's important to evaluate your macronutrient ratio and track your intake. The typical keto macronutrient ratio is 70% fats, 5% carbohydrates, and 25% protein. However, some dietitians recommend increasing fat intake to 75% and reducing protein to 20%.

To calculate your ideal macronutrient ratio, you can use a keto calculator, which takes into account factors such as your gender, height, weight, age, and activity level. These calculators will help you determine your basal metabolic rate (BMR), or the amount of energy your body needs to support vital functions, and your total daily energy expenditure (TDEE).

Once you know your BMR and TDEE, you can adjust your calorie intake to achieve a deficit, which is necessary for weight loss. A safe average weight loss on the keto diet is around one to two pounds (0.5-1 kg) per week.

In addition to calculating your macros, it's important to track your intake carefully. This may involve measuring and weighing your food to ensure you're adhering to your macros and calorie goals. There are also apps and journals you can use to track your intake and progress.

It's worth noting that your macronutrient needs may change over time as you lose weight and become more active. Therefore, it's important to periodically reevaluate your macronutrient ratio and adjust your intake accordingly.

Try intermittent fasting

Intermittent fasting is an eating pattern that involves rotating between periods of fasting and normal eating. It is mainly used as a weight loss technique, but it has been shown to have other health benefits, such as reducing inflammation and improving brain function and blood sugar control.

There are several ways to do intermittent fasting, including the 5:2 method, the Warrior Diet, and alternate-day fasting. The most popular method is the 16/8 method, which involves eating during an eight-hour window and fasting for the remaining 16 hours of the day.

Intermittent fasting can be safely combined with the keto diet and may even enhance its effectiveness. This combination may help you reach ketosis faster and burn more fat. However, it is important to note that this approach may not work for everyone, and some may find it too restrictive or challenging.

If you decide to try intermittent fasting with keto, it is generally recommended to start with keto first and then introduce intermittent fasting after a couple of weeks to months. This gradual approach allows your body to adjust to the changes.

Additionally, it is crucial to consult your healthcare provider before starting any new diet, especially if you have a medical condition or are taking medications. They can help determine if this combined approach is suitable for you and provide guidance to increase your chances of success.

Switch up your workout routine

Exercising while on the keto diet is a great way to maximise your weight loss. However, it is important to note that training while on a keto diet can be complex, especially for those involved in high-performance sports or intense workouts.

Low-Intensity Workouts

Most people new to the keto diet will find low-intensity workouts more comfortable. Low-Intensity Steady-State (LISS) exercises are a form of aerobic exercise that pushes your body just hard enough to rev up your metabolism, but at a low enough intensity that you can maintain the workout for 30-60 minutes. Examples of LISS exercises include walking, running, cycling, swimming, and training on an elliptical machine.

High-Intensity Workouts

High-Intensity Interval Training (HIIT) is a form of anaerobic exercise that involves intense cardio in short bursts of 10-60 seconds. Examples of HIIT exercises include sprints, burpees, mountain climbers, push-ups, lunges, and jumping rope. While HIIT can be challenging for beginners, it can definitely be performed while on the keto diet. The key is to reach a fat-adapted state by consistently keeping your carb intake low for several weeks.

Resistance Training

Resistance training, or lifting weights, is the most effective type of workout for preserving and increasing muscle mass, regardless of age. This type of training can also be combined with the keto diet to improve your metabolism. Other strength exercises that can be incorporated into your routine include squats, push-ups, and bodyweight workouts.

Cardio

In addition to the above, incorporating cardio exercises into your routine can also help with weight loss. This can include hill sprints, jump rope, or steady-state cardio such as running or cycling.

Modify Your Workout Intensity

When starting the keto diet, you may need to modify your workout intensity, especially if you are feeling dizzy or tired. During the first few weeks of the keto diet, it is recommended to restrict your exercises to light jogging, yoga, or light weightlifting. As your body adjusts to the diet, you can gradually increase the intensity and duration of your workouts.

Decrease your calorie intake

While on the keto diet, it is still possible to consume more calories than your body needs to lose weight. Therefore, it is important to monitor your calorie intake and create a calorie deficit. A calorie deficit can be achieved by reducing the number of calories consumed or by increasing physical activity.

Track your macronutrients

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 to have in a day depending on your calorie needs.

Eat nutritious, whole foods

No matter what dietary plan you follow, the key to healthy weight loss is to consume nutritious, whole foods. Relying on processed foods can hinder your weight loss, even if they're keto-friendly. To optimise your nutrient intake while losing weight on the keto diet, stick to unprocessed, whole foods. For example, full-fat dairy products, eggs, fish, pastured meats, poultry, and healthy fats like avocado and olive oil are all great choices.

Be mindful of portion sizes

Because many keto-friendly foods are high in calories, it's important not to overdo it. Paying attention to portion size can help create the calorie deficit needed to lose weight.

Snack in moderation

Consuming too many high-calorie ketogenic snacks like nuts, nut butter, fat bombs, cheese, and jerky may cause your weight loss to plateau. It's best to choose lower-calorie options if you're having more than one snack session per day. Foods like non-starchy vegetables or proteins can keep you feeling full without the calories.

Reduce your stress levels

Stress is an inevitable part of life, but it's important to manage it effectively to maintain your overall health and well-being. The keto diet may be a helpful tool in reducing stress levels and improving mental health.

The body's natural response to stress is the activation of the HPA axis (hypothalamus-pituitary-adrenal axis), which releases a cascade of hormones, including adrenaline, CRH (corticotropin-releasing hormone), and cortisol. While this response is beneficial in the face of immediate physical threats, the stressors of modern life tend to be more psychological and enduring in nature. As a result, the continuous release of hormones and glucose can have detrimental effects on mental and physical health over time.

The Link Between Diet and Stress

Diet plays a significant role in managing stress levels. A high-carb and high-sugar diet increases the concentration of glucose in the bloodstream, leading to elevated blood sugar levels and triggering the HPA axis to release more stress hormones. This creates a vicious cycle that can contribute to poor health.

The keto diet, with its focus on healthy fats, moderate proteins, and minimal carbohydrates, offers a different approach. Instead of relying on glucose for fuel, the body breaks down fats into ketones. These ketones have been shown to have beneficial properties for mental and physical health:

• They can increase mitochondria in brain cells, which is essential for efficient cell activity and may improve mental wellbeing.
• They increase NADH oxidation and reduce free-radical formation, which has positive effects on antioxidant levels and inflammation.
• They are selectively used by different regions of the brain, suggesting they have specific roles in brain function.
• The high percentage of healthy fats in the keto diet provides essential fatty acids (EFAs) like omega 3 and 6, which help moderate psychological and physical stress by reducing the release of stress hormones.
• The keto diet can increase the production of GABA (gamma-aminobutyric acid), a neurotransmitter that promotes calmness and relaxation, similar to the effects of anxiety medications.

Overall Benefits of the Keto Diet on Stress

By following the keto diet, you can effectively manage everyday stress and protect your body from the long-term effects of chronic stress. The diet helps sustain blood sugar levels, reduce cortisol levels, balance hormones, and increase the production of feel-good chemicals. Additionally, the high consumption of essential fatty acids, fiber, and micronutrients further contributes to stress reduction and overall improved health.

Additional Tips for Stress Management

While the keto diet can be a valuable tool, incorporating other stress management techniques can also be beneficial. Consider exploring meditation, yoga, and talking therapies, which are increasingly recommended by schools and workplaces. Remember, stress management is a holistic approach, and combining dietary changes with lifestyle modifications can lead to optimal results.

Frequently asked questions