Breaking Through A Keto Plateau: Strategies For Success

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, it is common to hit a plateau, where weight loss stalls. This can be caused by a range of factors, including a slowdown in metabolism, a suboptimal macronutrient ratio, and an excessive calorie intake. To overcome a keto plateau, it is important to evaluate carb intake, as even a few extra grams of carbs can prevent the body from entering ketosis. Intermittent fasting, reducing calorie intake, improving sleep, increasing protein intake, and switching up workout routines are all strategies that can help break through a weight loss plateau on keto.

Evaluate your macronutrient ratio

Evaluating your macronutrient ratio is an important step in breaking a weight loss plateau on a keto diet. The keto diet is a high-fat, low-carb diet that can lead to rapid weight loss. However, it's not uncommon to hit a plateau where weight loss stalls. Evaluating your macronutrient ratio and making adjustments can help you get back on track. Here are some detailed instructions to evaluate and adjust your macronutrient ratio:

Calculate Your Basal Metabolic Rate (BMR)

First, you need to calculate your BMR, which is the amount of energy your body needs to support its vital functions while at rest. There are different formulas to calculate BMR for men and women, which take into account factors such as height, weight, and age. The Mifflin-St. Jeor formula is commonly used and is considered accurate.

Determine Your Activity Level

Next, you need to assess your physical activity level. This will give you an idea of how much energy you expend daily when you're active. There are different categories, such as sedentary, slightly active, moderately active, very active, and extra active. Be honest with yourself when determining your activity level, as overestimating is common.

Calculate Your Total Daily Energy Expenditure (TDEE)

Now, take your BMR and multiply it by a factor corresponding to your activity level. This will give you your TDEE, or the total number of calories your body burns in a day.

Set Your Calorie Intake Goal

If you want to lose weight, you need to create a calorie deficit. You can do this by setting a calorie intake goal that is lower than your TDEE. A safe and sustainable rate of weight loss is typically considered to be 0.5-1 kg (1-2 lbs) per week.

Determine Your Macronutrient Ratio

Based on your calorie intake goal, you can now determine your macronutrient ratio. A typical keto diet consists of 70-80% fat, 5% carbohydrates, and 20-30% protein. However, some dietitians recommend a ratio of 75% fat, 5% carbs, and 20% protein. You can use online keto macro calculators to help with these calculations.

Adjust Your Food Choices Accordingly

Once you have your macronutrient ratio, it's time to adjust your food choices. Increase your consumption of healthy fats, such as fatty fish, dairy products, nuts, seeds, oils, and avocados. Reduce your carbohydrate intake, especially from bread, grains, starches, and sugar. Ensure you're still getting adequate protein, as it's essential for muscle maintenance and repair.

Remember, it's important to consult a healthcare professional or a dietitian before starting any new diet, especially if you have any health concerns. They can provide personalized advice and help you determine the best course of action to break through a weight loss plateau.

Try intermittent fasting

Intermittent fasting is a popular strategy to overcome a weight loss plateau on the keto diet. It involves cycling between periods of eating and fasting. When combined with keto, it may accelerate 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.

There are several methods of intermittent fasting, but the 16/8 method is one of the easiest and most popular ways to get started. It involves restricting your food intake to an 8-hour window each day and fasting for the remaining 16 hours. This method can be further modified to suit your needs, and you can work your way up to longer fasting periods.

Before attempting intermittent fasting, it is important to ensure you are well into ketosis. Additionally, it is always recommended to consult your healthcare provider before making significant dietary changes, especially if you have any medical conditions or concerns.

• Start slowly: If you are new to intermittent fasting, begin with a shorter fasting window, such as 12 hours, and gradually increase the duration as you become more comfortable.
• Choose the right timing: Select a fasting window that fits your schedule and daily routine. For example, you can choose to fast overnight and during the morning, breaking your fast around lunchtime.
• Stay hydrated: Drink plenty of water during your fasting periods to stay hydrated and help suppress hunger. Avoid consuming any calories during your fast.
• Modify your diet: Ensure your meals during the eating window are nutritious and well-balanced. Focus on whole, unprocessed foods, adequate protein intake, and healthy fats.
• Be mindful of triggers: Identify any triggers that may tempt you to break your fast and try to avoid them, especially in the early stages of intermittent fasting.
• Listen to your body: It is important to listen to your body's signals. If you feel unwell or extremely hungry during your fast, adjust the duration or consult a healthcare professional for guidance.

Switch up your workout routine

If you've hit a weight loss plateau on your keto diet, it might be time to switch up your workout routine. Physical activity is an important aspect of any weight loss program, and there are many ways to mix up your routine to get things moving again.

Firstly, it's important to get at least 150 minutes of moderate to vigorous exercise per week. If you're already meeting this goal, try experimenting with new activities. Running, cycling, swimming, and strength training are all great options to get you moving and burn calories.

If you're looking for a more structured workout program, consider a combination of weight training, LISS (Low-Intensity Steady State), and HIIT (High-Intensity Interval Training). Weight training increases lean muscle mass, which is often lost during periods of caloric restriction, and also helps you work harder during aerobic training. For weight training, combine low reps/high weight with high reps/lower weight to maximise the advantages of each. Focus on exercises that utilise numerous muscles at once, such as squats, bench presses, and deadlifts.

LISS is a form of aerobic exercise that pushes your body hard enough to rev up your metabolism, but at a low enough intensity that you can maintain the workout for 60 minutes or more, maximising calories burned. Running, fast walking, cycling, swimming, and cardio machines are some examples of LISS workouts.

HIIT involves intense cardio in short bursts of 10 to 60 seconds, which can include exercises like sprints, pushups, sit-ups, lunges, jumping rope, and burpees. HIIT can also include strength training and is a great way to increase your body's metabolic rate and ability to burn fat while at rest.

Remember, it's important to always listen to your body. The keto diet can be tough as your body adapts to using fat as its primary fuel source, so don't be afraid to take it easy during this adjustment period. Make sure to get plenty of rest and maintain proper hydration and electrolyte levels, especially when adding exercise to the mix.

Reduce stress and improve sleep

Reducing stress and improving sleep are important factors in breaking a weight loss plateau on a keto diet. Here are some tips to help you achieve this:

Lower your stress levels:

Chronic stress is 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, which can contribute to weight gain. Therefore, finding ways to reduce stress is crucial. Consider incorporating stress-reducing activities into your daily routine, such as:

• Taking regular breaks throughout the day
• Establishing a self-care routine, such as getting a massage or taking relaxing baths
• Practicing meditation or deep breathing exercises
• Engaging in physical activities like yoga, which can help reduce stress and improve sleep

Improve your sleep quality:

Sleep deprivation can negatively impact your weight loss efforts. When you don't get enough sleep, it can disrupt your body's hormones, leading to increased hunger and cravings. Prioritize getting a good night's sleep by:

• Establishing a consistent sleep schedule and sticking to it
• Avoiding electronic devices before bed, as the blue light can interfere with your sleep
• Creating a relaxing bedtime routine, such as reading or listening to soothing music
• Ensuring your bedroom is cool, dark, and quiet to promote better sleep
• Avoiding caffeine close to bedtime

By addressing stress and sleep, you can improve your overall health and increase your chances of breaking through a keto plateau.

Cut back on snacks

Snacking is one of the most common reasons for a weight loss plateau on a keto diet. Here are some tips to cut back on snacks and get back on track with your weight loss journey:

• Identify the Snacking Culprits: Take an honest look at your eating habits and identify the snacks that you tend to overeat. Are you reaching for nuts, cheese, or other keto-friendly snacks too often? Be mindful of your portion sizes and try to stick to single servings.
• Meal Planning and Preparation: Plan and prepare your meals in advance to make sure you're not relying on snacks to get through the day. Meal prep can help you stay on track with your keto diet and make healthier choices.
• Increase Your Fat Intake: One reason you might be reaching for snacks could be that you're not eating enough fat. Increase your intake of healthy fats like olive oil, avocados, nuts, and seeds. These will help you feel fuller for longer and curb those snack cravings.
• Choose Filling Foods: When planning your meals, incorporate foods that are high in healthy fats and protein, which will keep you feeling satisfied for longer. This may help reduce the urge to snack between meals.
• Distract Yourself: When you feel the urge to snack, try distracting yourself by doing something else. Go for a walk, drink a glass of water, or find an activity that takes your mind off food. Sometimes, snacking can be triggered by boredom or emotional eating.
• Intermittent Fasting: Consider incorporating intermittent fasting into your routine. This can help reduce snacking and lower your overall calorie intake. Popular forms of intermittent fasting include the 16/8 method (16 hours of fasting, 8-hour eating window) and OMAD (one meal a day).
• Address Emotional Eating: If you find yourself snacking due to stress, boredom, or other emotional triggers, address these underlying issues. Practice self-care, improve your sleep habits, and find healthy ways to manage your emotions, such as through yoga or meditation.

Frequently asked questions