Breaking The Keto Plateau: Strategies For Continued Weight Loss

Weight loss plateaus are a common and frustrating part of the keto diet. While many dieters experience rapid weight loss at the beginning of their journey, they may find that their weight loss slows down or stops altogether. This phenomenon is known as the keto plateau.

There are several factors that can contribute to weight loss plateaus on keto, including hidden carbs, excess calories, chronic stress, lack of physical activity, and certain medical conditions. However, it's important to remember that stalling on keto is normal, and there are effective strategies to overcome it.

To break through a keto plateau, it's crucial to evaluate your diet and lifestyle habits. Tracking your calorie intake and macronutrient ratios can help identify areas for adjustment. Reducing your carb intake, especially hidden carbs in sauces, condiments, and processed foods, is essential. Managing stress, improving sleep, and increasing physical activity can also promote weight loss. Additionally, incorporating intermittent fasting and adjusting your protein and fat intake can help boost your metabolism and enhance weight loss.

By making informed adjustments to your keto diet and addressing lifestyle factors, you can effectively break through weight loss plateaus and continue your weight loss journey.

Evaluate your carb intake

If you're experiencing a weight loss plateau on the keto diet, it's important to evaluate your carb intake. Even a few extra grams of carbs here and there can quickly add up and prevent you from entering ketosis. On a standard keto diet, aim for 20-50 grams of carbs per day.

To accurately assess your carb intake, consider using a food tracker app. This will help you account for hidden carbs found in processed meats, condiments, seasonings, and starchy vegetables. Additionally, be cautious when dining out, as carbs can be hidden in sauces, dressings, marinades, and soups.

If you find that your carb intake is higher than recommended, make adjustments by reducing your consumption of starchy side dishes, sugary treats, and low-carb alternatives like almond flour or zucchini noodles. Even nuts, non-starchy vegetables, and other low-carb foods can contribute to excess carb intake if not monitored carefully.

Remember, the key to breaking through a weight loss plateau is to make small adjustments to your diet and lifestyle. Evaluating and adjusting your carb intake is an important step in getting back on track with your weight loss goals on the keto diet.

Try intermittent fasting

Intermittent fasting involves cycling between periods of eating and fasting. It is a great way to break a keto plateau as it may speed up your transition into ketosis by switching your body's primary energy source from sugar to fat. Intermittent fasting may also help boost fat burning by increasing your metabolism and reducing your calorie intake. Plus, studies show that it may decrease hunger, both of which aid weight loss.

There are several methods of intermittent fasting, but 16/8 fasting is one of the easiest and most popular ways to get started. It involves limiting your food intake to an 8-hour window each day and fasting for the remaining 16 hours. This method is a good option if you're new to intermittent fasting, as it allows for a gradual adjustment to the eating pattern.

• Get fat-adapted first: Before incorporating intermittent fasting into your routine, it is recommended to ensure your body has adjusted to burning fat for fuel. To reach this state, limit your carbs to 50 grams per day, increase your dietary fat intake, and incorporate regular exercise.
• Try working out in a fasted state: Endurance training in a fasted state can increase lipolysis, the process of breaking down fat, resulting in increased weight loss. If you wish to resume your usual workout routine, consider sticking to low-intensity workouts such as jogging, cycling, Pilates, or reducing the intensity of your usual workouts.
• Stay hydrated: Proper hydration is crucial for a successful fast, especially if you exercise regularly or are in warm and humid weather. Water, plain coffee, tea, and apple cider vinegar mixed with water are all good options.
• Avoid overeating after fasting: It is common to overeat when the fasting period ends. To avoid this, prepare your meal in advance and opt for healthy foods like bone broth, eggs, fish, avocados, and fermented foods.
• Be mindful of potential drawbacks: Intermittent fasting may cause fatigue, irritability, hunger, and diarrhoea, similar to the keto flu. There is also a risk of nutrient deficiencies if you fast for long periods without adequate nutrition within your eating window. Consult a healthcare professional if you have any concerns or underlying health conditions.

Reduce stress

Reducing your stress levels is an important factor in breaking a weight loss plateau on the keto diet.

Chronic stress is linked to increased weight gain over time. High levels of the stress hormone cortisol can lead to increased food intake and decreased energy expenditure, which may contribute to weight gain.

• Take regular breaks throughout your day and ensure you are getting enough rest.
• Establish a self-care routine that includes activities you enjoy and that help you relax.
• Improve your sleep schedule by prioritizing sleep and creating a bedtime routine.
• Incorporate stress-reducing practices such as yoga or meditation into your daily or weekly routine. These practices can help lower cortisol levels and promote a sense of calm.
• Exercise daily. Physical activity is an effective way to manage stress and improve overall health.

Exercise more

Exercise is an important part of any weight loss program, and it can help you overcome a weight loss plateau on the keto diet. Here are some tips to exercise more and break through that stubborn keto plateau:

• Switch up your workout routine: Try different exercises to keep your body guessing and boost weight loss. Cardio exercises like walking, running, cycling, and swimming are great options. You can also try resistance training, such as lifting weights or bodyweight exercises, or high-intensity interval training (HIIT). Aim for at least 150 minutes of moderate to vigorous exercise per week.
• Increase your overall physical activity: In addition to structured workouts, focus on increasing your daily physical activity. This can include activities like walking the dog, taking the stairs instead of the elevator, gardening, or any other movement that gets you off the couch and burns extra calories.
• Start with small changes: If you're new to exercise or haven't worked out in a while, start slowly and gradually increase the intensity and duration of your workouts. This can help you build a consistent exercise habit and avoid injury.
• Combine exercises: Consider combining different types of exercises, such as cardio and strength training, to maximize the benefits. For example, you could try a HIIT workout that includes both cardio and strength elements.
• Make it a daily habit: Consistency is key when it comes to exercise. Try to make exercise a non-negotiable part of your daily routine, just like brushing your teeth. Schedule your workouts into your day and treat them as important appointments with yourself.
• Find exercises you enjoy: Finding an exercise routine that you genuinely enjoy can help you stay motivated and committed. Experiment with different activities until you find the ones that make you look forward to working out. This could be dancing, yoga, hiking, or playing a sport.
• Join a fitness community: Working out with others can help keep you accountable, motivated, and inspired. Join a fitness group, sign up for group classes at your gym, or find a workout buddy to help you stay on track and make exercise more fun.
• Track your progress: Monitoring your progress can help you stay motivated and identify areas for improvement. Use a fitness tracker or app to record your workouts, measure your performance, and see how your body composition changes over time.
• Vary your intensity: Periodically changing the intensity of your workouts can help prevent plateaus and challenge your body in new ways. Include a mix of high-intensity and moderate-intensity workouts, and vary your routines to include different types of exercises.
• Rest and recover: Remember to give your body adequate rest and recovery time. This helps prevent injury and promotes muscle repair and growth. Listen to your body and take rest days as needed. You can also incorporate active recovery sessions, such as yoga or light walking, to aid in muscle recovery.

By incorporating these strategies and making exercise a regular part of your keto lifestyle, you can break through weight loss plateaus and continue your weight loss journey.

Cut down on nuts

Nuts are a popular snack food on the keto diet. They are usually sugar-free, low in net carbs, and nutrient-dense, making them a great choice for low-carb dieters. However, they are also calorie-dense and easy to overeat, which can sabotage your weight loss goals.

• Be mindful of your portions. Put the nuts in a small bowl and avoid eating out of the full bag or container.
• Avoid mindless munching. Don't eat nuts while doing another activity that has most of your attention, such as watching TV or reading. Instead, enjoy them deliberately and mindfully.
• Cut back on nuts if your weight loss stalls, and make them an occasional indulgence.

Remember, while nuts are a healthy snack option on the keto diet, they are high in calories. If you're trying to lose weight, overeating any type of nut may be problematic. Your body will burn the fat from the nuts instead of your stored body fat. So, if you're snacking on nuts between meals because you're bored or they taste good, you're adding calories that you don't need.

Frequently asked questions