Keto Weight Loss Plateau: What To Do?

The ketogenic diet is a popular choice for people looking to lose weight. It involves eating high-fat, moderate-protein, and low-carb foods, forcing the body to use fat instead of glucose for energy. While the keto diet can be effective for weight loss, some people may find that they are not losing weight despite following this diet. There are several reasons for this, including not achieving ketosis, consuming too many calories, underlying medical conditions, and stress. To maximize weight loss on a ketogenic diet, it is important to get adequate sleep, reduce stress, be physically active, and consume nutritious, low-carb foods. Maintaining a calorie deficit is crucial for weight loss, even while following the keto diet.

Not achieving ketosis

The keto diet is a low-carb, high-fat diet that has been adopted by many looking to lose weight and improve their health. However, to reap the benefits of the keto diet, it must be implemented correctly. One of the main reasons people don't lose weight on the keto diet is that they're not achieving ketosis.

Ketosis is a metabolic state in which the body burns fat for energy instead of glucose. To reach ketosis, you must drastically reduce your carbohydrate intake so that your body has to turn to fat for fuel. Typically, only around 5-10% of your total calories should come from carbs on a keto diet. This usually means consuming between 20 and 50 grams of carbs per day.

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 slow down the rate of fat burned in the body. Therefore, it is important to accurately track your carb intake, at least occasionally, to ensure you are staying within the recommended range. You can use a food tracking app or weigh your food to calculate your daily carb intake.

Home testing kits can also be useful to check if you are in ketosis. These kits contain test strips that check for ketones in your urine or blood. A positive result indicates that your body is in ketosis. Another option is to use a ketone breath analyzer that detects ketones in your breath.

If you find that you are not achieving ketosis, you may need to further reduce your carb intake or make sure you are accurately tracking your carbs. It is important to note that achieving and maintaining ketosis can be challenging, and it may take some time to find what works for you.

Eating too many carbs

It can be challenging to cut out carbs, especially when first adjusting to the keto diet. However, it is crucial to reach and maintain ketosis to lose weight effectively. To achieve this, you can use home testing kits or a ketone breath analyzer to monitor your ketone levels. Additionally, tracking your macronutrients through apps like MyFitnessPal can help you stay within the recommended carb range.

Some people may mistakenly believe that as long as they are eating low-carb, they are following the keto diet. However, it is important to understand that not all low-carb diets are keto. For example, a low-carb, high-protein diet is unlikely to result in ketosis because the body can convert excess proteins into types of sugar.

On the keto diet, certain types of carbohydrates, such as nuts and dairy, are acceptable in moderation. While these foods are nutrient-dense and high in fat, they still contain carbohydrates. Overconsuming these foods can prevent you from achieving and maintaining ketosis.

Sugar alcohols, such as maltitol, can also affect your blood sugar levels and potentially prevent you from entering ketosis. Therefore, it is important to be mindful of the types and amounts of carbs you are consuming, even if they are generally considered keto-friendly.

In summary, to lose weight on the keto diet, it is essential to significantly reduce your carbohydrate intake, monitor your ketone levels, and be cautious of consuming too many acceptable carbs or sugar alcohols, which can hinder your progress.

Not eating nutritious foods

No matter what dietary plan you follow, the key to healthy weight loss is to consume nutritious, whole foods. Eating too many processed foods can hinder your weight loss, even if they are keto-friendly. Snack bars, keto desserts, and other packaged foods can derail your weight loss efforts by adding extra calories.

These foods are often nutrient-poor, meaning they are high in calories but low in vitamins, minerals, and antioxidants. To optimise your nutrient intake while losing weight on the keto diet, stick to unprocessed, whole foods.

Foods to eat

• 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

Foods to avoid

• Refined carbs like white bread, pasta, rice, and pastries
• Beer and mixed drinks
• Honey and syrups
• Juice
• Sodas
• Sweetened condiments like ketchup, barbecue sauce, and sweet chilli sauce
• Glazed or honey-baked ham
• Low-fat or light margarine
• Dried fruit or trail mix
• Low-fat diet foods like yoghurt, mayonnaise, salad dressings, peanut butter, and skim milk
• Starchy vegetables like potatoes, peas, corn, and carrots
• Sweetened yoghurt or dairy
• High-carb fruits like mangoes, bananas, and grapes
• Beans and other legumes
• Grains like quinoa and millet
• Carrots
• Butternut squash

Eating too many calories

While the keto diet can be effective for weight loss, it's important to remember that individual results may vary. Some people may not experience rapid weight loss, and that's okay. Small, consistent changes in diet and exercise are key to losing and maintaining weight in a healthy manner. It's recommended to aim for a loss of 1-3 pounds or 0.5-1 kg per week, as this is a safe and sustainable rate. Additionally, incorporating strength training and moderate endurance exercises can help preserve or build muscle mass, which is beneficial for overall health.

To ensure success on a keto diet without losing weight, it's crucial to calculate your maintenance calories or total daily energy expenditure (TDEE). You can use online calculators to estimate your TDEE based on your age, height, weight, and gender. Eating at or above your maintenance calories will help you maintain your current weight while reaping the health benefits of the keto diet.

Lack of physical activity

The keto diet is a low-carb, high-fat, moderate-protein diet that can lead to weight loss and offer other health benefits. However, a lack of physical activity while on the keto diet can hinder weight loss and affect overall health. Here are some ways that a lack of physical activity can impact your keto journey:

Weight Loss Plateau

One of the main reasons people may not lose weight on the keto diet is a lack of physical activity. Physical activity is crucial for creating a calorie deficit, which is necessary for weight loss. The keto diet itself may not be enough to create the required calorie deficit, especially if you are consuming large portions or snacking on high-calorie keto foods throughout the day. By incorporating regular exercise into your routine, you can increase the number of calories burned and move closer to a calorie deficit, facilitating weight loss.

Limited Health Benefits

The keto diet has been linked to various health benefits beyond weight loss, such as improved blood sugar control and increased energy. However, a lack of physical activity can limit these potential benefits. Exercise is essential for stimulating the body's fat-burning abilities and enhancing endurance. It also provides numerous health benefits, including lowering the risk of chronic conditions like heart disease, diabetes, depression, anxiety, and obesity. By combining the keto diet with regular exercise, you can maximize these health benefits and improve your overall well-being.

Impaired Muscle Growth

While the keto diet may be suitable for maintaining muscle mass, maximizing muscle growth can be challenging due to the potential restriction of protein intake on the keto diet. Additionally, keto diets are often low in calories, making it more difficult to consume enough protein to support muscle growth. Including physical activity, especially strength training or resistance training, can help stimulate muscle growth and improve muscle synthesis and tissue repair.

Decreased Energy Levels

The keto diet involves restricting carbohydrate intake, which are the body's main source of energy. As a result, transitioning to a keto diet can lead to decreased energy levels, especially during the initial adaptation phase. Including physical activity in your routine can help combat this issue by enhancing your body's ability to utilize fat as fuel, increasing your energy levels over time.

Recommendations

To overcome the challenges associated with a lack of physical activity while on the keto diet, consider the following recommendations:

• Incorporate Regular Exercise: Aim for at least three to four days of exercise per week. Include a variety of low-intensity, steady-state activities such as jogging, biking, rowing, or yoga.
• Create a Workout Schedule: Develop a workout schedule that fits your routine and stick to it. This will help you stay consistent and make physical activity a habit.
• Combine with Intermittent Fasting: Intermittent fasting can help you get into ketosis faster, and combining it with exercise can enhance the benefits of both practices.
• Monitor Your Macronutrients: Ensure you are consuming adequate amounts of protein and not exceeding your fat intake. This will support muscle growth and maintenance while on the keto diet.

Frequently asked questions