Breaking Through A Keto Weight Loss Stall

Weight loss plateaus are a common occurrence on the keto diet, and can be caused by various factors such as hidden carbs, excess calories, chronic stress, lack of exercise, and even medical conditions. To push through a weight loss stall, it is important to identify the underlying causes and make adjustments to your diet and lifestyle. Here are some strategies to help you break through the plateau:

- Evaluate your carb intake: Keep track of your daily carb intake, including hidden carbs in sauces, condiments, and processed foods. Aim for 20-50 grams of carbs per day.

- Try intermittent fasting: Intermittent fasting can help speed up your transition into ketosis and boost fat burning. Try the 16/8 method, where you fast for 16 hours and eat within an 8-hour window.

- Adjust your calorie intake: Ensure you are in a calorie deficit by tracking your calorie intake and adjusting your portions accordingly.

- Reduce stress levels: Chronic stress can hinder weight loss. Practice self-care, improve your sleep, and incorporate stress reduction techniques such as yoga or meditation.

- Increase physical activity: Exercise helps create a calorie deficit and boosts weight loss. Aim for at least 150 minutes of moderate to vigorous exercise per week.

- Manage your snacks: Avoid mindless snacking on nuts, as they are calorie-dense and can cause a rise in carb count. Stick to one serving of nuts per day.

- Get adequate sleep: Lack of sleep can affect hormones that regulate appetite and increase cravings for high-calorie, carbohydrate-rich foods. Aim for 7-9 hours of quality sleep per night.

- Track your ketone levels: Use a blood ketone meter, ketone breath tester, or urine ketone strip to ensure you are in a state of ketosis.

- Be mindful of food sensitivities: Some common food sensitivities that may contribute to weight gain include dairy and FODMAPs. Try eliminating these from your diet one at a time and monitor your progress.

Monitor your calorie intake

While the keto diet does not require you to count calories, it is important to monitor your calorie intake if you hit a weight loss plateau. This is because, despite feeling fuller for longer, it is still possible to overeat on keto.

Calculate Your Calorie Needs

Firstly, you need to calculate your calorie needs. This will depend on your age, metabolism, exercise routine, and other factors. You can use a keto calculator to determine your calorie needs.

Track Your Calorie Intake

Once you know your calorie needs, it is important to track your calorie intake. This can be done by keeping a food journal or using a calorie-tracking app. Be sure to account for hidden calories from things like oils, butter, and nuts.

Adjust Your Calorie Intake

If you find that you are consuming more calories than you need, you may need to adjust your diet. This could involve reducing your portion sizes, cutting back on high-calorie foods, or increasing your physical activity to burn more calories.

Be Mindful of Calorie-Dense Foods

Certain foods, such as nuts, are calorie-dense, meaning they contain a high number of calories in a small serving. Be mindful of your intake of these foods and consider measuring your portions to ensure you are not consuming too many calories.

Be Aware of Hidden Calories

In addition to tracking your calorie intake, be mindful of hidden calories. Condiments, sauces, and processed foods can contain hidden calories that can add up throughout the day. Always read labels and be mindful of your choices when dining out.

Exercise more

Exercise is an important component of any weight loss program, and can be particularly helpful if you've hit a plateau on the keto diet. Here are some tips for exercising more to push through a weight loss stall:

• Aim for at least 150 minutes of moderate to vigorous exercise per week. This can include activities such as running, cycling, swimming, or strength training.
• Consider incorporating high-intensity interval training (HIIT) into your routine. HIIT is an efficient way to get fit and can help burn more calories.
• Add resistance training, such as weightlifting or bodyweight exercises, to build more muscle. This can increase your resting metabolism and the amount of energy you burn throughout the day.
• If you're new to exercise, start slowly and gradually increase the intensity and duration of your workouts. This will help reduce the risk of injury and build up your fitness level over time.
• Find exercises that you enjoy and that fit your lifestyle. This will help you stay motivated and consistent with your workout routine.
• Monitor your progress and adjust your workout routine as needed. For example, if you're not seeing results, you may need to increase the duration or intensity of your workouts or try different types of exercises.
• Remember that exercise is just one component of weight loss. It's also important to ensure you're following a healthy keto diet and getting enough sleep, managing stress, and taking care of your overall health.

Manage stress

Managing stress is an important aspect of breaking through a weight loss plateau on the keto diet. Here are some tips to help you manage your stress levels:

• Reduce screen time: Limiting your screen time can help you disconnect from constant connectivity, which is a common contributor to stress.
• Spend time in nature: Taking a mindful walk in nature can help clear your mind and reduce stress levels.
• Make time for hobbies: Engaging in activities you enjoy can help take your mind off stressful thoughts and improve your overall well-being.
• Practice deep breathing: Deep breathing activates your parasympathetic nervous system, promoting relaxation and reducing stress.
• Eat a nutrient-dense diet: Consuming nutritious whole foods can help your body manage stress more effectively. Reducing your intake of processed foods may also help stabilise your blood sugar and improve mood.
• Practice self-care: Incorporate self-care practices such as yoga, meditation, or other relaxing hobbies into your routine to promote stress reduction.
• Improve sleep habits: Prioritise getting enough quality sleep as poor sleep can increase stress levels and negatively impact weight loss. Establish a consistent sleep schedule and create a relaxing bedtime routine to improve your sleep quality.
• Exercise regularly: Physical activity helps reduce stress and can also boost weight loss. Aim for at least 150 minutes of moderate to vigorous exercise per week.

Cut down on nuts

Nuts are a common culprit when it comes to stalling weight loss on a keto diet. They are calorie-dense, and it is easy to over-indulge and go overboard with your portions. Additionally, nuts are often mindlessly munched on, which can lead to consuming more calories than your body needs. Remember, even with a keto diet, if you are eating more calories than you are burning, you will not lose weight.

If you are stuck at a weight-loss plateau, it is a good idea to cut down on nuts. They are tasty, salty, and easy to overeat, so reducing or eliminating them may help you break through that stall. This is especially true if you are eating more than a serving, which is a pretty small volume.

However, remember that nuts are not the only factor that can stall weight loss. Other factors include dairy, hidden carbs, stress, sleep, and exercise. It is important to examine your diet and lifestyle holistically and make adjustments as needed.

If you are unsure what adjustments to make, it is recommended to consult a healthcare professional for personalised advice. They can help you review your diet, exercise routine, stress levels, sleep patterns, and any other relevant factors to identify areas where changes can be made to get you back on track.

Get more sleep

Sleep is an important factor in weight loss. Poor sleep can cause an increase in the stress hormone cortisol, which increases cravings for carbohydrates, stimulates hunger, and promotes abdominal obesity. Getting enough sleep can help to regulate these hormones and reduce the likelihood of overeating and fat storage.

To improve your sleep, you should try to establish a good sleep routine, such as going to bed and waking up at the same time each day, avoiding stimulants like caffeine after noon, and introducing relaxing activities before bed, such as meditation or yoga. You should also examine other aspects of your lifestyle that may be contributing to poor sleep, such as high stress levels. To reduce stress, try taking regular breaks, setting a self-care routine, and exercising daily.

Frequently asked questions