Understanding The Duration Of Keto Stalls: A Comprehensive Guide

Weight loss plateaus are a common and frustrating part of the keto diet. However, it's important to distinguish between a true weight loss plateau and a period of weight stability. If you've been following the keto diet consistently for at least 3 months and your weight loss has stalled, then it could be considered a true plateau. There are several factors that can contribute to a keto stall, such as hidden carbs in your diet, excessive protein or fat intake, lack of sleep, stress, and snacking. To break through a weight loss plateau, it's recommended to track your macros and calories, prioritize sleep, incorporate intermittent fasting, and make sure you're getting enough protein. It's also crucial to be patient and give your body time to adapt to the keto diet.

High insulin resistance

The ketogenic diet minimizes insulin production by restricting both carbs and protein. Carbohydrates raise insulin levels because you need insulin to metabolize carbs (use them for energy). The more carbs you eat, the more insulin you need. Protein can also trigger an insulin response.

The ketogenic diet has a more favourable impact on insulin resistance than low-fat diets. It also has a greater impact on metrics related to diabetes, such as fasting insulin levels, in obese and overweight individuals when compared to standard low-fat/drug weight-loss interventions.

The ketogenic diet not only has a therapeutic effect on glycemic and lipid control among patients with type 2 diabetes but also significantly contributes to their weight loss.

Crash diets

A "keto stall" refers to a weight loss plateau that occurs when someone has been consistently following a keto diet for at least three months and their weight loss trend has stopped. When people first start a keto diet, weight loss can be rapid in the first week or two as the body sheds "water weight" due to reduced carbohydrate intake. After this initial period, weight loss typically slows down and may even stall temporarily.

There are several factors that can contribute to a keto stall, including:

• High insulin resistance: The body struggles to metabolize food, leading to a build-up of glucose that is stored as fat.
• Previous crash diets: Fad diets that severely restrict calories can cause muscle breakdown, leading to lower resting metabolism and making weight loss more difficult.
• Food sensitivities and inflammatory foods: Dirty keto and alcohol can contain hidden sugars, suboptimal fats, and preservatives that trigger inflammation and hinder weight loss.
• Excessive nut or dairy consumption: Nuts and dairy are allowed on keto, but they are calorie-dense and easy to overeat, which can stall weight loss.
• Medications and medical conditions: Certain medications and health conditions may have weight gain as a side effect, making it harder to lose weight.
• Sleep deprivation: Lack of sleep increases cortisol and insulin levels, leading to increased appetite and fat storage.
• Stress or emotional eating: Emotional eating, especially of low-quality, high-calorie comfort foods, can hinder progress and make it challenging to break through a plateau.

To overcome a keto stall, here are some strategies to consider:

• Fasting: Intermittent fasting or egg fasting can help with insulin resistance by reducing the frequency of insulin stimulation.
• Recalculate macros: Use a macro calculator to adjust your macronutrient intake based on your changing body weight.
• Eliminate certain foods: Try cutting out dairy, nuts, gluten, and artificial sweeteners one at a time for 2-3 weeks to identify any sensitivities or overindulgence.
• Focus on non-scale victories: Weight is not the only marker of success; track improvements in energy levels, skin clarity, medical conditions, and endurance.
• Increase protein intake: Ensure you're consuming adequate protein to help manage appetite, contribute to muscle mass, and improve resting metabolism.
• Adjust fat intake: While fat is important on keto, excessive fat intake can hinder weight loss. Cut back on fat bombs, butter-filled coffee, and excessive use of high-fat foods.
• Avoid sweeteners and low-carb treats: Anything sweet, even with no-carb sweeteners, can keep cravings alive and hinder progress.
• Try intermittent fasting: Skip meals, especially breakfast, to create an energy deficit and tap into fat stores.
• Exercise: Incorporate regular exercise, especially high-intensity interval training and weightlifting, to improve health markers and burn more energy.
• Manage alcohol consumption: Excessive alcohol intake can contribute to a stall by providing extra calories and slowing down the use of fat stores for energy.
• Address stress and sleep: Chronic stress and poor sleep can increase cortisol levels, leading to increased cravings, hunger, and abdominal obesity.

Additionally, it's important to note that combining keto with intermittent fasting ("speed keto") is generally not recommended, especially for beginners. While it may boost short-term weight loss, it can be difficult to maintain and may lead to unpleasant side effects. Instead, a gentle approach to diet changes, ideally with the guidance of a medical professional, is recommended for long-term success and sustainability.

Food sensitivities and inflammatory foods

Dirty Keto

Dirty keto foods, such as processed meats, can contain hidden sugars, suboptimal fats, and preservatives that can trigger an inflammatory response. These include:

• Bacon
• Jerky
• Sausage
• Ham
• Smoked meat

Alcohol

Alcohol can also contribute to inflammation and stall weight loss. It can increase the inflammatory marker CRP in the body and make a breach in the gut lining, resulting in a condition known as 'leaky gut'.

Dairy and Nuts

Full-fat dairy and nuts are allowed on the keto diet, but overconsumption can stall weight loss. Dairy products such as rich cheeses or cream, and tasty, salty nuts are easy to overeat.

Other Inflammatory Foods

Other inflammatory foods that are not part of the keto diet but may be consumed in everyday life include:

• Artificial trans fats
• Vegetable and seed oils
• Refined carbohydrates

Anti-Inflammatory Foods

To reduce inflammation, it is recommended to include more keto-friendly anti-inflammatory foods in your diet, such as:

• Grass-fed beef
• Salmon
• Walnuts
• Eggs
• Strawberries
• Coconut oil
• Olive oil
• Broccoli
• Flax seeds
• Raspberries
• Avocado
• Green tea
• Turmeric
• Ginger
• Garlic
• Kale
• Peppers
• Mushrooms
• Spinach
• Fermented cabbage (kimchi or sauerkraut)

Excess nuts or dairy

Nuts and dairy are allowed on the keto diet, but they can be easy to over-consume. They are calorie-dense foods, and it is easy to go overboard as a serving has a small volume. Additionally, some people have a mild dairy sensitivity and don't know it.

If you are experiencing a keto stall, consider cutting out or reducing these foods from your diet one at a time for 2-3 weeks to see if it breaks the stall. Dairy, such as rich cheeses or cream in coffee, can be easy to over-consume. It can be challenging to eat just a few tasty, salty nuts.

If you cut out or reduce these foods and are still experiencing a stall, there may be other factors at play. For example, high insulin resistance, food sensitivities, inflammatory foods, medications, and medical conditions, sleep loss, and stress or emotional eating can all contribute to a keto stall.

Medications and medical conditions

Some medications and medical conditions can impact the effectiveness of a keto diet. Here are some factors to consider:

Medications

Certain medications can interfere with ketosis, the state where the body burns fat for energy instead of carbohydrates. These include:

• Insulin and other diabetes medications: These drugs target blood glucose control and insulin regulation, which are linked to carbohydrate intake. High insulin levels can prevent ketosis.
• Blood pressure medication: Anti-hypertensive medications, such as diuretics, vasodilators, or beta-blockers, can lower blood pressure, which may be further reduced by the keto diet.
• High cholesterol medications: Statins are often prescribed to lower cholesterol but can have side effects like hair loss and fatigue. The keto diet itself can help balance insulin levels and support healthy cholesterol levels.
• Psychiatric medications: Antipsychotic drugs and medications for central nervous system conditions and depression can increase insulin levels, making it difficult for the body to achieve ketosis.
• Steroids: Steroids like prednisone can interfere with ketosis by raising blood sugar and insulin levels.

It is important to consult a doctor before making any changes to your medication while on a keto diet.

Over-the-counter medications

Many over-the-counter (OTC) medications also contain carbohydrates, which can quickly push you out of ketosis. Cough syrups, for example, can contain more than 20 grams of carbs per dose. Liquid medications are often high in sugar to improve their palatability. It is essential to read labels and ingredient lists to identify added sugars and hidden carbs.

Medical conditions

Some medical conditions and their treatments can impact weight loss and the effectiveness of a keto diet:

• High insulin resistance: The body struggles to metabolize food, leading to a build-up of glucose that is stored as fat.
• Sleep loss: Lack of sleep increases cortisol, a hormone that controls appetite, and insulin, which triggers fat storage. This can lead to increased hunger and make weight loss more challenging.
• Hormonal issues: Hormonal changes during menopause, thyroid issues, and reproductive disorders like polycystic ovary syndrome (PCOS) can impact metabolism and the body's ability to burn energy.

It is important to note that while these factors may influence the keto diet's effectiveness, individual results may vary. Consulting a healthcare professional is essential to determine the best approach for managing medications and medical conditions while on a keto diet.

Frequently asked questions