Kick-Starting Keto: Strategies To Overcome A Plateau

Hitting a plateau on the keto diet is a common occurrence, and can be very frustrating. The good news is that there are many ways to kick-start your weight loss again. Firstly, it's important to understand why your body has stopped losing weight. This could be due to a number of factors, including: miscalculating your macronutrients, lifestyle factors such as stress or sleep schedule, or simply that your body has adjusted to ketosis. To get past this plateau, you could try incorporating intermittent fasting into your diet, reducing your stress levels, switching up your workout routine, or tracking your calorie intake and macros more closely.

Try intermittent fasting

Intermittent fasting is an "eating pattern" rather than a "diet". It involves cycling between periods of eating and fasting. This can be done in several ways, such as the popular 16/8 method, where you eat during an 8-hour window and fast for the remaining 16 hours of the day. Other methods include the 5:2 approach, where five days are normal eating days and two days are restricted to 500 calories, or a 24-hour fast.

When combined with the keto diet, intermittent fasting may help you get past a weight loss plateau. This is because it can 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 your calorie intake.

If you are new to intermittent fasting, it is recommended to start with the 16/8 method. You can also try fat fasting, where you consume keto coffee in the morning to stay satiated until the feeding window.

• Start by delaying breakfast by an hour and then slowly extend the time until you can skip breakfast.
• When you've adjusted to your new eating pattern, reintroduce breakfast earlier in the day and extend your overnight fasting time.
• Choose the correct timing for your fast. For example, not eating for 12 hours overnight (7 pm-7 am) may be a natural habit for some people.
• Consider using an app to help you plan your meals and track your progress.
• Be mindful of your calorie intake during the eating periods.
• Ensure you are getting adequate nutrition and not cutting calories too drastically.
• Combine intermittent fasting with physical activity to further boost weight loss.

Remember, combining keto with intermittent fasting is a restrictive approach, and it may not be suitable for everyone. It is always recommended to consult your healthcare provider before starting any new diet or eating pattern.

Exercise more or differently

Exercise is a great way to kickstart your keto diet after hitting a plateau. Here are some tips to exercise more or differently:

Change up your workout routine

Switching up your workout routine can be an effective way to overcome a weight loss plateau. Your body adapts to exercises quickly, so if you feel an exercise is no longer challenging, it may be time to try something new. For example, if you usually go for a run twice a week, try increasing the frequency or incorporating short sprints to boost your heart rate. You could also try weight training or high-intensity exercises if you don't already.

Aim for at least 150 minutes of moderate to vigorous exercise per week

Physical activity is an important part of any weight loss program. Aim to get at least 150 minutes of moderate to vigorous exercise each week. This will help you burn calories and create a calorie deficit, which is essential for weight loss.

Focus on high-intensity exercises

High-intensity exercises are particularly effective in stimulating insulin and improving blood sugar levels in people with high insulin sensitivity. This can be an excellent strategy to overcome a keto plateau, as it addresses a common cause of weight loss resistance.

Be patient and consistent

Weight loss is a marathon, not a sprint. Be patient with yourself and focus on consistency in your exercise routine. Even if you don't see immediate results, sticking to your workout regimen will pay off in the long run.

Track your progress using metrics other than weight

Remember that the number on the scale isn't the only indicator of progress. Your body composition can change even if your weight remains the same. Try tracking your progress through other metrics such as body measurements, how your clothes fit, or performance goals (e.g., how many push-ups you can do).

By incorporating these strategies into your exercise routine, you can effectively kickstart your keto diet after hitting a plateau.

Track your macros

Tracking your macros is an important part of the keto diet. Macros, or macronutrients, are the energy-giving components of food that fuel our bodies. They include carbohydrates, protein, and fat, and are where your dietary calories come from.

To achieve ketosis, you need to find the right balance of carbs, protein, and fats. This balance is called your macronutrient profile, and it's crucial for turning your body into a fat-burning machine.

Calculate your macros

First, you need to calculate your personal macros. This will depend on your body type, goals, and weight/type. You can use an online macro calculator to determine the right balance of macros for your specific needs. Generally, a ketogenic diet consists of high fat (60%-80% of total calories), moderate protein (15%-35% of total calories), and low carbohydrates (5% or less of total calories).

Weigh your food

To accurately track your food intake, consider investing in a food scale. This will help you measure the weight of your food portions to ensure you're staying within your macro targets. You can also estimate portion sizes by eye, but this may be less accurate.

Track net carbs

When tracking carbohydrates, focus on net carbs rather than total carbs. Net carbs are calculated as total carb content minus fiber and sugar alcohols. This allows for a higher intake of nutrient-dense foods like vegetables, nuts, seeds, and even some chocolates!

Monitor protein intake

Protein is another important macronutrient to monitor. On a keto diet, protein should replace carbohydrates as your primary source of calories. However, eating too much protein can be detrimental, as it can convert to glucose and affect ketosis. The recommended amount of protein on a ketogenic diet is between 0.6 grams and 1.2 grams per pound of lean body mass.

Choose the right foods

Select foods that fit within your macro targets. Focus on low-carb, high-fat foods such as fatty cuts of meat, butter, avocado, nuts, seeds, and healthy oils. For protein, choose options like meat, poultry, fish, eggs, cheese, and tofu.

Plan your meals

Planning your meals in advance can make it easier to stay within your macro targets. Create a meal plan or use a food journal to track what you eat throughout the day. There are also many apps available that can help you track your macros and ensure you're meeting your goals.

Remember, it's important to be patient and consistent with your keto diet and macro tracking. It may take some time to see results, but by following these tips, you'll be well on your way to achieving your health and weight loss goals.

Measure inches, not pounds

When it comes to kick-starting keto after a plateau, one of the recommended strategies is to "measure inches, not pounds". This is because the number on the scale doesn't always tell the whole story of your health and body composition. Here are some reasons why you should focus on inches instead of pounds:

• Weight Fluctuations: Your weight can fluctuate throughout the day due to factors such as food intake, water consumption, bathroom breaks, and dehydration. These fluctuations can be as much as 5-6 pounds, so it's important to weigh yourself at the same time each day to get a more accurate representation of your weight change.
• Gaining Muscle Mass: If you're exercising regularly and consuming adequate protein, you may be gaining muscle and increasing bone density. Muscle tissue is denser than fat, so you can lose fat and gain muscle, resulting in a smaller body size but the same or higher weight.
• Post-Workout Weight Gain: Intense exercise can lead to muscle damage, swelling, and increased glycogen storage, which may cause temporary weight gain. This is only a short-term response and won't impact your long-term weight loss goals.
• Menstrual Cycle: Many females experience weight fluctuations of up to 3-6 pounds during their menstrual cycle due to hormonal changes and water retention.
• Cheat Meals: Consuming processed foods with higher salt or carb content can lead to water retention and apparent weight gain.
• Digestion: It can take 2-5 days for food to travel through your digestive system and leave your body, so your regularity can impact your scale weight.
• Measurement Errors: Dial scales are less precise than digital scales, resulting in abnormal weight fluctuations.
• Take Measurements: Measure your waist, hips, thighs, and other areas to track changes in your body composition. If you're losing inches, you're likely losing body fat even if the scale weight isn't changing.
• Check Your Clothes: See how your clothes fit. If they're looser or you're fitting into smaller sizes, it's a sign that you're losing fat, even if the scale doesn't show a change in weight.
• Progress Photos: Take photos from the front, back, and side under similar lighting conditions to visually track changes in your body composition over time.
• Set Performance Goals: Focus on non-weight-related goals, such as increasing the number of push-ups you can do or improving your running distance or speed.
• Body Fat Percentage: Use methods such as DEXA scans, skin calipers, bioelectrical impedance scales, or photo comparisons to track your body fat percentage.
• Waist-to-Hip Ratio: Measure your waist and hip circumference to calculate your waist-to-hip ratio, which provides insights into your body composition and health status.
• Non-Scale Victories: Celebrate non-scale victories such as clearer skin, better sleep, reduced inflammation, lower blood pressure, and more stable blood sugar.

Cut out carb stand-in foods

To kick-start keto after a plateau, it is important to cut out carb stand-in foods. This means eliminating or reducing your consumption of certain food items that are high in carbohydrates and can hinder your progress in maintaining a state of ketosis. Here are some guidelines and tips to help you cut out these carb stand-in foods effectively:

• Bread, Pasta, and Rice: These refined carbohydrates are often high in carbs and can prevent you from achieving ketosis. Opt for low-carb alternatives like mashed or riced cauliflower instead.
• Beer and Mixed Drinks: Beer, liqueurs, and mixed drinks contain a high number of carbs and provide little nutritional value. Choose lower-carb beverages such as dry red or white wine, or hard liquor.
• Honey and Syrups: Natural sweeteners like honey, agave, and maple syrup are concentrated sources of sugar and can easily increase your daily carb intake. Avoid these to prevent blood sugar spikes and maintain ketosis.
• Fruit Juices: While fruit juices contain vitamins and minerals, they are also high in natural sugars and lack dietary fiber. This can lead to blood sugar spikes, so it's best to avoid them.
• Soft Drinks: Sodas are loaded with sugar and provide no nutritional value. Opt for sugar-free or diet sodas, or try sparkling water infused with mint or lemon.
• Condiments: Ketchup, barbecue sauce, and sweet chili sauce are often packed with added sugars. Opt for hot vinegar-based sauces or whole-grain mustard instead.
• Glazed or Honey-Baked Ham: The sugar content in these hams can interfere with ketosis. Choose regular deli ham, which has less than 1 gram of carbs per slice.
• Light or Low-Fat Margarine: While suitable for some weight loss diets, light or low-fat margarine lacks the necessary fat content for a keto diet. Opt for unsalted butter or regular margarine instead.
• Dried Fruit or Trail Mix: Dried fruits have a high concentration of sugar and can quickly exceed your daily carb limit. Reach for fresh berries instead to satisfy your sweet tooth.
• Low-Fat Diet Foods: Foods marketed as low-fat often contain added sugars to compensate for the reduced fat content. Read nutrition labels carefully and watch out for hidden carbs in low-fat yogurt, mayonnaise, salad dressings, peanut butter, and skim milk.
• Potatoes and Starchy Vegetables: White and sweet potatoes, peas, and corn are high in carbs and should be avoided. Opt for non-starchy vegetables like spinach, mushrooms, tomatoes, cucumbers, and celery.
• Sweetened Yogurt or Dairy: Avoid flavored or sweetened yogurt and cottage cheese, which can add to your carb count. Choose plain, full-fat, or Greek yogurt instead.
• Certain Fresh Fruits: Fruits like mangoes, bananas, and grapes are naturally high in carbs and can hinder ketosis. Use sparingly and focus on low-carb fruits like raspberries, strawberries, and blackberries.
• Beans and Legumes: While beans, lentils, and chickpeas offer nutritional benefits, they are also high in carbohydrates. If you want to include them, opt for green beans or black soybeans, which have the lowest carb content.
• Quinoa and Other Grains: Quinoa, millet, and other grains are too high in carbs to be a staple in your keto diet. If you want to include them, use them as a garnish rather than a main part of your meal.
• Chocolate: Opt for dark chocolate with a cacao content of at least 70%. Milk and white chocolates often contain added sugars and are not keto-friendly.

Remember, it's important to read labels carefully and be mindful of hidden carbs in seemingly harmless foods. Additionally, focus on whole, nutrient-dense foods and listen to your body to determine what works best for you.

Frequently asked questions