Breaking Through A Keto Weight Loss Plateau

Weight loss plateaus are a common occurrence on the keto diet, and they can be frustrating for those trying to shed pounds. A weight loss plateau is when an individual stops seeing changes in their weight or body fat percentage despite following a keto diet. While there are various reasons for this phenomenon, such as hidden carbs, excess calories, stress, or lack of exercise, it's important to remember that stalling is normal and can be overcome with some adjustments. This article will provide an overview of the keto diet, explain why weight loss plateaus happen, and offer strategies to get past them.

High insulin resistance

Insulin resistance occurs when the body struggles to metabolise food. Glucose from food does not power cells, so an excess builds up and is eventually stored as fat. Insulin resistance can be caused by a variety of factors, including your genetic makeup, age, and nutrition.

To overcome a weight loss plateau caused by high insulin resistance, you can try the following:

• Intermittent fasting: This can help with insulin resistance issues by reducing how often you stimulate insulin.
• Check your macros: Make sure your daily macros are in line with your body weight.
• Eliminate or reduce certain foods: Try cutting out dairy, nuts, gluten, and artificial sweeteners one by one for 2-3 weeks to see if it breaks the plateau.
• Exercise: Working out, especially high-intensity exercise, can stimulate insulin and improve blood sugar levels in people with high insulin sensitivity.
• Be patient: Long-term results take a long-term commitment.

Crash diets

A "crash diet" is a restrictive eating plan that aims for rapid weight loss. Typically, this involves drastically lowering calorie intake and excluding certain foods or food groups. While this may seem appealing, crash diets can have serious health consequences.

Risks of Crash Diets

• Poor nutrition: Restricting calories and excluding food groups can lead to malnutrition and nutrient deficiencies, causing health issues in the short and long term.
• Hormonal changes: Crash diets can affect your hormones, leading to mood changes, including depression, anxiety, and irritability.
• Gallstones: Rapid weight loss of more than 3.3 lbs per week or a total weight loss of more than 25% of your body weight increases the risk of gallstone formation.
• Loss of lean body mass: Losing weight too quickly can result in a significant loss of muscle and bone mass, leading to metabolic issues, reduced strength, and poor health in the long term.
• Unhealthy eating habits: Crash diets can lead to restrictive eating, diet pill use, and obsessive calorie counting, which can be linked to disordered eating or eating disorders.
• Rebound effect: Drastic calorie reduction triggers a protective mechanism in the body, slowing metabolism and making it harder to lose weight and easier to regain weight.
• Other side effects: Very rapid weight loss can also lead to electrolyte imbalances, abnormal heart rate and rhythm, low blood sugar, dehydration, acute gout, hair loss, weakness, and constipation.

Healthy Approach to Weight Loss

• Eat a nutritious and balanced diet: Include a variety of food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Practice mindful eating: Eat at regular times without distractions, pay attention to hunger and fullness cues, and slow down when eating.
• Get regular exercise: Any physical activity is beneficial, and it's important to find an activity you enjoy and can stick to.
• Prioritize good sleep: Aim for 8-10 hours of quality sleep each night to support weight loss and overall health.

It's important to note that weight loss is not always linear, and plateaus are common on any diet, including keto. Instead of resorting to crash dieting, focus on sustainable lifestyle changes and long-term health improvements.

Food sensitivities and inflammatory foods

While on the keto diet, it's important to be mindful of food sensitivities and inflammatory foods. Food sensitivities are complex non-allergic, non-celiac inflammatory reactions that can involve both innate and adaptive immune pathways. Inflammatory foods can trigger an inflammatory response, making it challenging to lose weight.

Food sensitivities cause people to experience bloating, fullness, belly pain, gas, or diarrhea when they eat too much of the food they are intolerant of. Their body cannot properly digest the food, leading to a buildup of air and gas in the stomach and intestines. Some common food sensitivities include lactose, gluten, caffeine, FODMAPs, salicylates, histamines, amines, and fructose.

Inflammatory foods can contribute to our overall inflammatory state without inducing an autoimmune, allergic, or food sensitivity reaction. Some foods that can cause inflammation in people without food allergies include artificial trans fats, red meat, organ meat, processed meats, and refined carbohydrates.

Dirty keto and alcohol can technically fit your macros but may contain hidden sugars, suboptimal fats, and preservatives that trigger an inflammatory response. Additionally, eating too many carbs will cause your body to store fat instead of burning it, leading to a weight loss stall.

To identify and manage food sensitivities and inflammatory foods, you can consider taking a food sensitivity test or an inflammation test. Making dietary modifications and adopting an anti-inflammatory lifestyle, including physical activity and stress reduction, can also help manage inflammation.

Excessive fat consumption

While the keto diet is praised for its potential to promote weight loss, it is important to be mindful of excessive fat consumption. Here are some insights and recommendations regarding this concern:

Understanding Excessive Fat Consumption

• Definition: Excessive fat consumption refers to consuming more fat than what is recommended for a keto diet, which is typically between 60-80% of daily calorie intake.
• Consequences: Overconsuming fat can hinder weight loss and lead to other health issues. It may prevent achieving a calorie deficit, which is crucial for losing weight. Additionally, excessive fat intake can result in digestive discomfort, elevated cholesterol levels, and increased risk of heart disease.

Strategies to Manage Excessive Fat Consumption

• Monitor Your Fat Intake: Be mindful of the amount of fat you consume. Use a food tracker or app to calculate your daily fat intake and ensure it aligns with the recommended range.
• Choose Healthy Fat Sources: Prioritize healthy fats from whole food sources such as avocados, olive oil, fatty fish, nuts, and seeds. Limit consumption of saturated fats found in bacon, butter, and cheese, as these can negatively impact your cholesterol levels.
• Balance Your Macros: Ensure your macronutrient ratios are balanced. While fat is essential on keto, excessive fat intake can disrupt ketosis. Aim for a macronutrient distribution of 60-80% fat, 20-25% protein, and 5-10% carbohydrates.
• Reduce Added Fats: Assess the amount of added fats in your diet, such as cream in coffee or high-fat condiments. Consider reducing these to lower your overall fat intake.
• Listen to Your Body: Pay attention to your body's signals. If you experience digestive issues, lack of weight loss, or other adverse symptoms, it may be an indicator of excessive fat consumption.
• Consult a Healthcare Professional: Discuss your diet with a healthcare provider or nutritionist. They can help you determine the appropriate amount of fat for your individual needs and ensure you're on a safe and effective path to weight loss.

Lack of sleep

Weight loss plateaus are common on the keto diet and can be caused and prolonged by a lack of sleep. Sleep loss causes an increase in cortisol, the hormone that controls appetite, and insulin, the hormone that triggers fat storage. Poor sleep increases cravings for high-calorie and high-carbohydrate foods as your body looks for more energy. Sleep deprivation also causes metabolic dysregulation, decreasing energy expenditure and increasing inflammation.

To break a weight loss plateau, it is important to get a good night's rest. This will help to regulate the hormones that control your appetite and reduce cravings for high-calorie and high-carbohydrate foods. Getting enough sleep will also help to improve metabolic health and reduce inflammation.

• Establish a consistent sleep schedule by going to bed and waking up at the same time each day.
• Create a relaxing bedtime routine to help signal to your body that it's time to wind down. This could include reading, listening to soothing music, or practising meditation or deep breathing.
• Make your bedroom a tech-free zone, or at least avoid screens for an hour before bed. Blue light from electronic devices can interfere with your sleep.
• Avoid consuming large meals, caffeine, and alcohol close to bedtime, as these can disrupt your sleep.
• Engage in regular physical activity during the day, but avoid strenuous exercise close to bedtime, as this may make it harder to fall asleep.
• Ensure your bedroom is cool, dark, and quiet to create a comfortable sleep environment.
• If you have ongoing sleep difficulties, consider speaking to a healthcare professional for further advice and guidance.

Frequently asked questions