Stalling On Keto: How Long Is Too Long?

A stall on keto refers to a weight loss plateau, which is a normal part of the weight loss process. Weight loss plateaus can be frustrating, but they can be broken through with some adjustments. Before assuming you've hit a plateau, it's important to understand that weight fluctuates day-to-day and can be influenced by factors such as water retention, bladder contents, food in the stomach or intestine, and muscle gain. To determine if you've hit a true weight loss plateau, you should examine weight loss trends over time rather than focusing on daily weight changes. A true keto diet plateau occurs when an individual has followed a consistent keto diet for at least three months and their weight loss trend has stopped.

There are several reasons why a weight loss plateau may occur while on a keto diet, including high insulin resistance, previous fad diets, food sensitivities, excessive fat or protein intake, medications, medical conditions, sleep loss, and stress or emotional eating. To break through a weight loss plateau, individuals can try intermittent fasting, recalculate their macros, eliminate certain foods, focus on non-scale victories, increase exercise intensity, be patient, and make adjustments to their diet and lifestyle.

A true stall is defined as no weight loss for three months or more while diligently sticking to the keto diet

A true stall, or weight plateau, is defined as no weight loss for three months or more while diligently sticking to the keto diet. Weight loss is not always linear, and it is common to experience periods of no weight loss, or plateaus, on any diet, including keto.

Before assuming you have hit a weight plateau, it is important to evaluate whether your lack of weight loss could be due to normal fluctuations in how much water your body is holding. It is recommended that you establish a regular routine for taking your weight: weigh yourself on the same scale, at the same time of day, under the same general circumstances, wearing the same amount of clothing. Consider weighing yourself only once a week or less, to track the trends and not get caught up in day-to-day variations.

If you have determined that you are indeed in a weight plateau, there are several strategies you can try to break through it:

• Evaluate your carb intake carefully. Even a few extra grams of carbs here and there can add up quickly and may prevent you from entering ketosis. On a standard keto diet, you should consume 20-50 grams of carbs per day.
• Try intermittent fasting, which involves cycling between periods of eating and fasting. This can help speed up your transition into ketosis by switching your body's primary energy source from sugar to fat. Intermittent fasting may also boost fat burning by increasing your metabolism and reducing hunger and calorie intake.
• Switch up your workout routine. Physical activity is an important aspect of any weight loss program. Exercise helps you burn calories to create a calorie deficit, which may increase weight loss. It can also enhance muscle growth, extend your lifespan, and protect against chronic disease. Aim for at least 150 minutes of moderate to vigorous exercise per week.
• Decrease your calorie intake. While the keto diet doesn't require you to count calories, if you are stuck and unable to lose weight, you may be consuming too many calories. Monitor your portion sizes carefully and snack on low-calorie-density foods.
• Reduce your stress levels. Chronic stress has been linked to increased weight gain over time. Maintaining high levels of the stress hormone cortisol may lead to increased food intake and decreased energy expenditure, contributing to weight gain. Try taking regular breaks, setting a self-care routine, improving your sleep schedule, and incorporating practices like yoga or meditation to decrease your stress levels.

Weight loss is not always the most important measure of health. Track non-scale victories like looser clothing, lower blood pressure, and increased energy

Weight loss is not the only indicator of health, and it is important to track non-scale victories to see the full picture of your health. Non-scale victories (NSVs) are health improvements that result from small life changes, and they can be very motivating. Here are some non-scale victories to look out for:

• Looser clothing: If your clothes are feeling more comfortable, it's a sign that your weight loss efforts are paying off.
• Lower blood pressure: If your blood pressure is lowering, it indicates that your health is improving, and this can be a very important marker to track.
• Increased energy: When you're eating more nutritious food and increasing your physical activity, you're likely to feel more energetic overall. This can be a significant benefit of adopting a healthier lifestyle.
• Improved sleep: A healthier lifestyle can also lead to improved sleep quality. Losing weight, especially belly fat, can positively impact sleep.
• Improved mood: Weight loss and healthier habits can lead to a positive change in mood and a reduction in symptoms of depression.
• Reduced medication: If you're able to reduce or eliminate certain medications, it's a sign that your health is improving. For example, lower blood pressure may mean you need less medication to manage it.
• Better digestion: A healthier diet can lead to more regular and healthier bowel movements.
• Improved skin: Eating more fruits and vegetables can improve your skin's health and reduce acne.
• Reduced joint pain: Losing weight reduces the stress on weight-bearing joints, leading to less pain and more mobility.
• Improved endurance: With healthier habits, you may find that you can do more physical activity and have increased stamina.

These non-scale victories are important to track because they provide a more comprehensive view of your health and well-being. They can also be very motivating, as they show that your efforts are paying off in ways that go beyond the number on the scale. It's important to celebrate these victories and use them as a source of encouragement to continue on your health journey.

High insulin resistance can cause a stall

Insulin resistance can be caused by a variety of factors, including genetic makeup, age, and nutrition. Additionally, previous fad diets that involved cutting out too many calories can also contribute to insulin resistance by causing the body to break down muscle for energy instead of fat. This leads to a lower muscle mass and a slower metabolism, making it harder to lose weight.

To overcome a stall caused by insulin resistance, it is important to address the underlying causes. This may involve making changes to your diet, such as reducing your intake of inflammatory foods, alcohol, and excess fat. It is also crucial to ensure you are consuming adequate protein, as this helps improve your resting metabolism and contributes to muscle mass. Incorporating regular exercise, especially weightlifting, can also help stimulate insulin and improve blood sugar levels.

It is important to consult with a healthcare professional if you suspect you may have insulin resistance, as they can provide personalized advice and guidance to help you manage your condition effectively.

Excessive fat intake can prevent the body from using its own body fat for energy

While it may seem counterintuitive, eating too much fat on a keto diet can actually prevent your body from using its own fat stores for energy. This is because when you eat more fat than your body needs, it has no reason to break down its stored fat for fuel. Instead, it will continue to rely on the incoming dietary fat as its primary energy source. Over time, this can lead to weight loss plateaus and even weight gain.

To avoid this issue, it's important to find the right balance of fat intake for your body. This may involve experimenting with different levels of fat intake and paying attention to how your body responds. It's also crucial to prioritize healthy sources of fat, such as fatty fish, avocados, nuts, seeds, and olive oil. These foods provide essential nutrients and can help promote overall health while supporting your keto diet.

In addition to focusing on the quality and quantity of fat in your diet, there are several other factors that can impact your body's ability to use its own fat stores for energy. Here are some key considerations:

• Protein intake: Eating too little protein can contribute to weight loss stalls on keto. Protein helps you feel full and supports muscle mass development, which can improve your resting metabolism.
• Carbohydrate intake: Even small amounts of hidden carbs can add up and hinder your body's ability to burn its own fat stores. Be mindful of hidden carbs in condiments, sauces, and low-carb alternatives.
• Overall calorie intake: Calories still matter on a keto diet. If you're eating more calories than your body needs, you're less likely to tap into your stored body fat for energy.
• Lifestyle factors: Stress, sleep deprivation, and emotional eating can all impact your weight loss progress. Addressing these issues can help support your body's ability to burn fat.

Remember, the key to success on a keto diet is finding the right balance of macronutrients for your individual needs. It's important to listen to your body and make adjustments as needed. By prioritizing a healthy balance of fats, proteins, and carbohydrates, you can optimize your body's ability to use its own fat stores for energy and achieve your weight loss goals.

Alcohol can contribute to a stall

When following a keto diet, it's important to understand that weight loss is rarely linear. Many factors can influence the number on the scale, and it's normal to experience periods of weight stability or even plateaus. If you're concerned about a stall, it's essential to first determine if it's truly a plateau by examining your weight loss over a more extended period, such as three months or more.

Now, let's focus on the role of alcohol in contributing to a stall on keto:

While it is possible to consume alcohol while on a keto diet, it's important to recognise that it can hinder your progress. Alcoholic beverages can be a significant source of empty calories, providing little to no essential nutrients. Overindulging in alcohol can increase the risk of nutritional deficiencies and contribute to gradual weight gain, even when following a keto diet.

When you consume alcohol, your body prioritises metabolising it before any other nutrients. This process can slow down the conversion of fat into fuel, which is a key mechanism of the keto diet. Additionally, alcohol can interfere with the digestion and utilisation of other nutrients, including fat. As a result, your body may struggle to access and utilise its fat stores for energy, hindering weight loss.

The type and volume of alcohol consumed are crucial factors. Cocktails, mixed drinks, and regular beer are often high in carbohydrates and calories. Even low-carb alcoholic options, when consumed in excess, can contribute to a stall. Alcohol can also increase your risk of nutritional deficiencies and negatively impact your health in other ways. It may suppress fat burning and increase body fat by causing your body to store extra calories as fat tissue.

To avoid a stall caused by alcohol consumption, consider the following:

• Opt for low-carb alcoholic beverages, such as pure forms of alcohol like whiskey, gin, tequila, rum, and vodka, which are carb-free.
• Choose dry wines, like pinot noir and sauvignon blanc, as they contain less sugar and are generally lower in carbs.
• Be mindful of mixers and opt for low-carb options like diet soda, seltzer, or diet tonic water.
• Practice moderation and limit your alcohol intake. For example, stick to one drink per day for women and two per day for men.
• Be cautious of drinking alcohol every day, as it can contribute to a stall even in small amounts.
• Monitor your alcohol consumption patterns and track the volume and type of alcohol you consume.
• If needed, consider reserving specific days of the week for alcohol consumption to limit the total amount you drink.
• If you find it challenging to control your alcohol intake, consider cutting it out completely for a while.

Remember, while you can enjoy alcoholic beverages in moderation while on a keto diet, it's crucial to make careful choices. Alcohol can easily sabotage your progress and contribute to a stall or even negative health consequences. Always prioritise your health and well-being, and if you have any concerns, consult with a healthcare professional.

Frequently asked questions