Strategies To Overcome A Keto Weight Loss Plateau

The ketogenic diet is a high-fat, low-carb eating pattern that is often used for weight loss. While many dieters experience rapid weight loss shortly after starting this diet, plateaus, where weight stays the same, are also common. Weight loss plateaus can be caused by various factors, including changes in metabolism, diet, and lifestyle. To break a keto weight loss plateau, it is recommended to:

- Evaluate carb intake and cut down on hidden carbs.

- Try intermittent fasting.

- Switch up workout routines and incorporate more physical activity.

- Decrease calorie intake.

- Reduce stress levels.

- Recalculate macronutrient needs and adjust diet accordingly.

- Take intermittent breaks from calorie restriction.

- Eat the right amount of protein.

- Stay consistent with the keto diet and track daily macronutrients.

- Exercise, but not excessively.

- Implement a fat fast for a few days.

- Check for hidden carbohydrates in food products.

- Cut out foods that you may be sensitive to, such as dairy or gluten.

Reduce your calorie intake

Reducing your calorie intake is a key strategy to break a keto weight loss plateau. Here are some detailed tips to help you implement this strategy effectively:

• Understand the role of calories in weight loss: On a ketogenic diet, while carbohydrate restriction and increased fat intake are crucial, calories still play a significant role in weight loss. Weight loss occurs when you consume fewer calories than your body needs to maintain its current weight. Therefore, it is important to understand this fundamental principle and track your calorie intake to ensure you are in a calorie deficit.
• Calculate your calorie needs: Utilize a keto calculator to determine your specific calorie needs based on factors such as your current weight, activity level, and goals. This will provide you with a personalized estimate of how many calories you should consume daily to create a calorie deficit and promote weight loss.
• Monitor your portion sizes: To reduce your calorie intake, pay close attention to your portion sizes. Use measuring cups or a food scale to accurately measure your food portions and ensure you are not consuming more calories than you think.
• Choose low-calorie snacks: When snacking, opt for foods with a low calorie density. This will help you feel satisfied while keeping your calorie intake in check. Examples include vegetables, such as celery or cucumber, or low-calorie beverages like herbal tea or black coffee.
• Be mindful of hidden calories: Calories can add up quickly, especially from high-fat foods commonly consumed on a keto diet. Be mindful of the calories in cooking oils, nuts, full-fat dairy, and keto-friendly treats. Even healthy fats can contribute to weight gain if consumed in excess.
• Adjust your calorie deficit: If you have been in a large calorie deficit (25% or more below maintenance calories), consider reducing it slightly. Very large deficits can lead to a slower metabolic rate and increased hunger, making it harder to stick to your diet. A smaller deficit of around 10-15% may be more sustainable and help prevent metabolic adaptation.
• Recalculate your calorie needs regularly: As you lose weight, your calorie needs will change. Recalculate your calorie intake every month or so based on your new weight to ensure you remain in a calorie deficit and continue losing weight.
• Consider intermittent fasting: Intermittent fasting can be a powerful tool to reduce your calorie intake. Try skipping a meal or restricting your eating window to a specific timeframe, such as 8 hours per day. This will naturally lower your calorie intake and may also have additional metabolic benefits.
• Focus on nutrient-dense foods: When reducing your calorie intake, prioritize nutrient-dense foods that provide essential vitamins, minerals, and fibre. This will help you feel satisfied while consuming fewer calories. Choose lean proteins, non-starchy vegetables, healthy fats, and low-carb fruits.
• Avoid excessive restriction: While reducing your calorie intake is important, do not restrict your calories too drastically. Very low-calorie diets can be unhealthy and may lead to nutrient deficiencies, loss of muscle mass, and a slower metabolism. Aim for a moderate deficit that allows for adequate nutrition and sustainable weight loss.
• Be consistent: Consistency is key when it comes to calorie reduction. Stick to your calorie goals as closely as possible, and be mindful of hidden calories and portion sizes. Consistency will help you create a sustainable calorie deficit and promote weight loss over time.

Try intermittent fasting

Intermittent fasting involves cycling between periods of eating and fasting. It can be a powerful tool to overcome a weight loss plateau when combined with a keto diet. Here are some tips to effectively incorporate intermittent fasting:

Choose the Right Type of Intermittent Fasting

There are several methods of intermittent fasting, such as the popular 16/8 method, alternate-day fasting, one meal a day (OMAD), and the 5:2 diet. Select the one that best suits your schedule and comfort level. Remember that you can always start with a less restrictive method and gradually increase the fasting duration.

Get Fat-Adapted on Keto First

Before attempting intermittent fasting, ensure you are fat-adapted. This means your body has adjusted to burning fat for fuel instead of glucose. To achieve this state, limit your daily carb intake to 50 grams or less and increase your dietary fat intake. Regular exercise will also aid in this process. It typically takes around four weeks to become fat-adapted after entering ketosis.

Stay Properly Hydrated

During your fasting periods, focus on staying hydrated. Water, plain coffee, tea, and apple cider vinegar diluted in water are all suitable beverage options that won't break your fast. Proper hydration is crucial, especially if you exercise regularly or live in a warm and humid climate.

Try Working Out in a Fasted State

Intermittent fasting and exercise complement each other well. Studies suggest that endurance training in a fasted state can increase lipolysis, the process of breaking down fat, leading to enhanced weight loss. If you wish to continue your regular workouts, consider lowering the intensity or switching to low-intensity activities like jogging, cycling, or pilates during your fasting periods.

Avoid Overeating After Fasting

Breaking your fast with a large, carbohydrate-rich meal can lead to blood sugar spikes and increased insulin levels. It may also leave you feeling uncomfortably full. Instead, prepare your meals in advance and opt for healthy, nutritious foods like bone broth, eggs, fish, avocados, and fermented foods to break your fast.

Be Mindful of Potential Drawbacks

Intermittent fasting may cause initial fatigue, irritability, hunger, and diarrhoea, similar to the keto flu. Additionally, there is a risk of nutrient deficiencies if fasting periods are too long, and you don't consume enough nutrients during your eating window. Consult your healthcare provider before starting intermittent fasting, especially if you have a medical condition, are pregnant, or breastfeeding.

Cut out hidden carbs

To break a keto weight loss plateau, it's important to cut out hidden carbs. Here are some tips to help you do that:

• Read labels carefully: When dining out or buying packaged foods, carefully read the labels of sauces, dressings, condiments, and other flavour enhancers. Avoid or limit your consumption of these if they contain hidden carbs.
• Be cautious of thickeners: Flour and corn starch are commonly used to thicken soups and sauces and are high in carbs. Opt for alternatives or choose thinner varieties of these foods.
• Beware of low-carb products: Even products labelled "keto" or "low-carb" can sometimes have a sneaky amount of carbs. Always check the nutrition labels and be mindful of your intake.
• Mind your portions: While nuts, non-starchy vegetables, cheese, avocado, and other low-carb foods are great, they can still contain carbs. Be mindful of your portions and track your intake to ensure you're not exceeding your carb limit.
• Cut out certain foods: Try eliminating dairy, nuts, gluten, and artificial sweeteners from your diet one at a time for 2-3 weeks each. Some people discover sensitivities to these foods, which can hinder weight loss.
• Track your intake: Utilize apps or food trackers to accurately monitor your daily carb intake. This will help you identify any hidden carbs that might be sabotaging your progress.
• Be mindful of vegetables: While vegetables are an essential part of a healthy diet, some veggies like carrots, squash, onions, and rutabaga are higher in carbs. Limit your intake of these or opt for lower-carb varieties.
• Avoid processed meats: Sausages, deli meats, and canned meats can contain hidden carbs. Opt for fresh, unprocessed meats whenever possible, and always check the nutrition labels.

Lower your stress levels

Stress is a common factor in weight loss plateaus, and reducing your stress levels can help you get past this hurdle. Here are some tips to lower your stress levels and get back on track with your keto weight loss journey:

• Take regular breaks: Make sure to schedule some downtime into your routine. Step away from tasks that are causing you stress and allow yourself to relax.
• Establish a self-care routine: Self-care is essential for managing stress. This could include activities such as yoga, meditation, deep breathing, or hobbies that help you unwind.
• Improve your sleep schedule: Getting enough high-quality sleep is vital for managing stress. Aim for a consistent sleep schedule and create a relaxing bedtime routine to promote better sleep.
• Reduce screen time: Spending too much time in front of screens can contribute to stress. Try to limit your screen time, especially before bed, to give your mind a break.
• Practice mindfulness: Mindfulness techniques, such as mindful walking or mindful eating, can help you stay grounded and reduce stress levels.
• Engage in stress-reducing activities: Activities like yoga, meditation, and deep breathing can effectively lower stress and cortisol levels.
• Prioritize self-care: Make self-care a non-negotiable part of your routine. This could include healthy eating, exercise, and stress management techniques.
• Address the sources of stress: Identify the triggers that cause you stress and find ways to manage or eliminate them. This could be through stress management techniques, therapy, or lifestyle changes.
• Combine stress reduction with other strategies: Combining stress reduction with other weight loss strategies, such as intermittent fasting or adjusting your diet, can help enhance the effects and get you back on track.

Exercise more

Exercise is an important aspect of any weight loss program. It is recommended that you get at least 150 minutes of moderate to vigorous exercise per week. You can also experiment with new activities to switch up your routine, such as running, cycling, swimming, or strength training.

Weight training and resistance exercises are particularly important for building and retaining muscle mass. This is crucial because, when you lose weight, you tend to lose both fat and muscle mass. The proportion of fat and muscle that you lose depends on factors such as how much you exercise, your stress levels, and your daily protein intake.

If you are lifting weights, getting enough sleep, managing your stress, and eating sufficient protein, almost all of your weight loss is likely to come from fat, and you may even gain some muscle mass. On the other hand, if you are not exercising, not getting enough sleep, and are in a large calorie deficit, you will tend to lose more muscle mass along with the fat.

To optimise weight loss and retain muscle mass, it is recommended that you exercise four days a week maximum, with additional rest days as needed. You should also consider doing weight training 2-4 times a week, combined with low to moderate-intensity 30-minute aerobic exercise workouts.

Frequently asked questions