Keto Weight Loss Plateau: Strategies For Getting Back On Track

The ketogenic, or keto, diet is a low-carb, high-fat eating pattern that is often used for weight loss. While many dieters experience rapid weight loss in the beginning, it is common to hit a weight loss plateau, where weight stays the same. This can be caused by various factors, including a person's diet, lifestyle, exercise routine, stress levels, sleep schedule, and medical history. To break through a weight loss plateau on keto, people can try different strategies such as tracking calories and macronutrients, intermittent fasting, reducing calorie intake, managing stress, getting adequate sleep, and exercising.

Reduce your calorie intake

To lose weight, you need to create a calorie deficit, which means eating fewer calories than you burn. This is critical to losing weight on the keto diet. While it's true that many keto-friendly foods are high in fat and protein, which can make you feel fuller for longer, it's still possible to consume too many calories on a ketogenic diet.

To reduce your calorie intake, monitor your portion sizes and opt for low-calorie snacks. You can also try intermittent fasting, which involves cycling between periods of eating and fasting. For example, you could limit your food intake to an 8-hour window each day, which is known as 16/8 fasting.

It's important to note that you should not drastically reduce your calorie intake, as this can be unhealthy and unsustainable. Instead, aim for a moderate calorie deficit, such as 10-15% for leaner individuals or 20-30% for those with more body fat.

Additionally, be mindful of hidden calories, especially in processed foods, sauces, and condiments. Even healthy-seeming foods like nuts and nut butter can be high in calories, so be sure to track your intake carefully.

Remember, the key to successful weight loss is creating a sustainable calorie deficit that you can maintain over time. Reducing your calorie intake is an effective way to boost your weight loss efforts on the keto diet.

Cut down on carbs

Cutting down on carbs is crucial for achieving and maintaining ketosis, the metabolic state where your body burns fat for energy instead of glucose. Here are some detailed tips to help you cut down on carbs and overcome a weight loss plateau on the keto diet:

Understand Carb Requirements

On the keto diet, it is recommended to restrict carb intake to about 20-50 grams per day. This amounts to only around 5%-10% of your total calories coming from carbs, a stark contrast to the standard recommendation of 45%-65%. Understanding these requirements will help you make better food choices and avoid hidden carbs.

Track Your Carb Intake

Consider using a food tracker app or macronutrient tracker to monitor your daily carb intake accurately. This will help you stay within the recommended range and identify hidden carbs in processed meats, condiments, seasonings, and starchy vegetables. Tracking your macros can ensure you're not consuming more carbs than you think.

Be Mindful of Acceptable Carbs

Even on the keto diet, some carbohydrates are acceptable, such as nuts and dairy products. However, these foods still contain carbohydrates, so overeating them can hinder your ability to achieve and maintain ketosis. Be mindful of your portions and choose lower-carb options when possible.

Read Labels Carefully

Carbs can be hidden in various foods, including vegetables, sauces, dressings, and even meat products. Always check nutrition labels before purchasing and consuming foods to ensure you're not unintentionally consuming too many carbs. Sugar, in particular, can be added to foods and drinks, increasing your carb intake.

Choose Low-Carb Vegetables

While vegetables are an essential part of a healthy diet, some vegetables are lower in carbs than others. Opt for low-carb vegetables like greens, broccoli, peppers, and mushrooms. This will help you meet your nutritional needs while staying within your carb limit.

Exercise more

Exercise is an important part of any weight loss program. It is also crucial to losing weight on a keto diet. If you are not losing weight on keto, you may need to exercise more or differently.

If you are already exercising, consider changing up your routine. Your body adapts to exercise faster than you think. If an exercise is no longer challenging, it is probably not as effective for weight loss as it once was. Try mixing up your workouts every month to keep your body guessing and burning fat. If you are running twice a week, try increasing it to every other day or adding short sprints to boost your heart rate. If you do yoga or pilates, try mixing in some weight training.

If you are not already exercising, consider adding some physical activity to your routine. You should aim for at least 150 minutes of moderate to vigorous exercise per week. Walking, weight training, and low-to-moderate-intensity aerobic exercise are all good options.

Exercise has many benefits besides weight loss. It helps you build muscle, boosts your metabolism, and protects against chronic diseases like heart disease, diabetes, depression, and anxiety.

Manage your stress

Stress is a significant factor in weight loss, and a high-stress lifestyle can hinder your ability to lose weight on keto. When stressed, the body produces excess cortisol, often referred to as the stress hormone. Elevated cortisol levels can lead to increased insulin and blood sugar levels, encouraging insulin resistance and fat storage, particularly in the belly area. Additionally, chronic stress often results in sleep deprivation, which has also been linked to weight gain.

To reduce stress levels, consider the following strategies:

• Take regular breaks throughout your day and incorporate relaxing activities.
• Establish a self-care routine that helps you unwind and manage stress. This could include activities such as yoga, meditation, deep breathing exercises, or engaging in hobbies you enjoy.
• Improve your sleep schedule by maintaining a consistent sleep routine and aiming for 7-9 hours of quality sleep each night.
• Limit screen time before bed, as the blue light from electronic devices can interfere with your sleep quality.
• Practice stress-reducing techniques such as deep breathing, meditation, or yoga. These activities can help calm your mind and body, reducing the negative impact of stress on your weight loss journey.

By effectively managing your stress levels, you can support your body's natural weight loss processes and improve your overall well-being.

Get more sleep

Sleep is essential for regulating the hormones that affect hunger and appetite. Poor sleep can lower your metabolism, making it harder to burn calories. Getting more sleep can reduce your caloric intake, which is key to weight loss.

Research has shown that sleep restriction has an effect on appetite regulation, causing increased food intake and weight gain over time. When you're short on sleep, it's easy to reach for a large latte to get you through the day, skip exercise, and opt for takeout. A lack of sleep negatively impacts the hunger-regulating hormones, such as leptin and ghrelin, causing increased appetite. Sleep deprivation also affects food preferences, with individuals tending to choose foods that are high in calories and carbohydrates.

Getting more sleep can help to regulate these hormones and curb cravings for unhealthy foods. In a study of 80 adults, those who increased their sleep duration by an average of 1.2 hours per night reduced their overall caloric intake by an average of 270 calories per day. This would translate to roughly 12 kg, or 26 lbs., of weight loss over three years if maintained over a long term.

To get more sleep, try implementing a bedtime ritual. Avoid screens at least an hour before bed, and save your bedroom for sleep and sex. Stick to a schedule, waking up and going to bed at the same times every day, even on weekends. Avoid heavy meals and alcohol close to bedtime, and steer clear of caffeine after 2 p.m.

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