Restarting Keto: Strategies To Start Losing Weight Again

The ketogenic diet is a low-carb, high-fat eating style that puts your body into a state of ketosis, using fat for energy instead of carbs. While it can result in weight loss, most people don't stick with the keto diet long-term. If you're not losing weight on keto, there are several reasons why: eating too many carbs, not achieving ketosis, consuming too many calories, eating too much protein, constantly snacking, and not getting enough sleep or physical activity. To get back on track, you may need to calculate your macros correctly, test for ketosis, track your calorie and macronutrient intake, manage stress, and increase your physical activity levels.

Avoid high-calorie snacks

While on the keto diet, it's important to remember that snacking shouldn't happen every day. Ideally, you shouldn't feel the need to snack at all. This is because keto often prevents hunger for hours after meals. If you regularly need to snack, try adding more protein to your meals, with more calories from fat if needed.

If you do need a snack, there are plenty of keto-friendly options to choose from. Here are some tips to avoid high-calorie snacks:

• Opt for low-calorie, nutrient-dense foods: Choose snacks that are high in protein and healthy fats, such as hard-boiled eggs, cheese, avocado, olives, or nuts like macadamia, pecans, or Brazil nuts. These foods will keep you full and satisfied without adding too many calories.
• Watch your portion sizes: Even when choosing healthy snacks, it's important to pay attention to portion sizes. For example, nuts can be a great keto-friendly snack, but they are calorie-dense, so stick to a small handful or a pre-portioned bag.
• Be mindful of hidden calories: Some keto-friendly snacks can be high in calories, such as nut butters, cheese, or dark chocolate. Enjoy these treats in moderation and be mindful of your overall calorie intake.
• Avoid processed snacks: Processed snacks, such as keto bars or cookies, can be high in calories and may contain unhealthy ingredients. It's best to opt for whole foods whenever possible.
• Increase your meal frequency: Instead of snacking, try increasing your meal frequency by adding an additional small meal or two throughout the day. This can help you manage your calorie intake and ensure you're getting all the nutrients you need.

Remember, the key to successful snacking on the keto diet is choosing healthy, whole foods, watching your portion sizes, and being mindful of your overall calorie intake. By avoiding high-calorie snacks, you can stay on track with your keto diet and continue working towards your health and weight loss goals.

Exercise regularly

Regular exercise is essential for weight loss and overall health. It increases the number of calories you burn not only during your workout but also at rest. This is because physical activity helps build muscle, which boosts your basal metabolic rate (BMR) – the number of calories you burn at rest.

You don't need to spend large chunks of your day at the gym to increase your physical activity level. Start with more physically demanding activities such as taking the stairs, walking instead of driving, and standing at your desk. If you have the time, scheduled exercises like yoga, Pilates, dancing, cycling, and Zumba are also very effective in aiding weight loss. Choose a physical activity you enjoy to maximize your chances of success.

Aside from stimulating fat loss, adopting an exercise routine benefits health in countless ways. Exercise lowers your risk of chronic conditions like heart disease, diabetes, depression, anxiety, and obesity. It also helps build muscle, which can give your metabolism a boost by increasing the amount of energy burned at rest.

Creating a workout schedule and sticking to it is the best way to bolster a healthy exercise habit. Set a goal of three to four days a week and choose a time that's most convenient for your schedule. Keep yourself motivated by storing a gym bag in your car for after work or by laying out exercise clothes before bed to keep you on task for early morning workouts.

Manage stress

Managing stress is an important aspect of the keto diet, as it can directly and indirectly affect your weight loss journey. Here are some tips to help you manage stress while on the keto diet:

• Understand the impact of stress on your body: When you're stressed, your body produces a hormone called cortisol, which is commonly known as the stress hormone. Elevated levels of cortisol can encourage your body to store fat, especially in the belly area. Additionally, chronic stress can lead to sleep deprivation, further impacting your weight loss.
• Engage in stress-reducing activities: To minimize stress, try incorporating mindfulness practices such as meditation or yoga into your daily routine. These activities can help you become more mindful of your surroundings and protect your mental health. Regular exercise can also help reduce stress by inducing the release of 'feel-good' chemicals like endorphins and dopamine.
• Surround yourself with a supportive network: Surrounding yourself with loved ones who support your keto goals can help reduce stress and fast-track your weight loss efforts. Their encouragement and understanding can make it easier to manage stress and stay motivated.
• Make lifestyle changes: In addition to mindfulness practices and exercise, making lifestyle changes can help manage stress. This includes getting adequate sleep (7-9 hours for adults), following a regular sleep schedule, and creating a relaxing bedtime routine. Reducing screen time before bed and eliminating noise can also improve your sleep quality.
• Seek professional help if needed: If you feel overwhelmed by stress or are struggling to manage it on your own, consider seeking help from a mental health professional. They can provide additional strategies and support to manage stress effectively.

Get adequate sleep

Sleep plays a vital role in maintaining your physical and mental health, and it can also impact your weight. When starting or maintaining a keto diet, it is important to get adequate sleep. Here are some tips to ensure you are getting sufficient rest:

Stick to a Sleep Schedule: Establish a consistent bedtime and wake-up time. Aim to go to bed and wake up at the same time each day, even on weekends. This helps to regulate your body's internal clock and promote a healthy sleep-wake cycle.

Create a Relaxing Bedtime Routine: Engage in calming activities before bed to signal to your body that it's time to wind down. This could include reading a book, listening to soothing music, practising meditation or deep breathing exercises, or taking a warm bath. Avoid stimulating activities, such as intense exercise or watching the news, close to bedtime.

Optimise Your Bedroom Environment: Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to create a comfortable sleep environment. Additionally, invest in comfortable bedding and pillows to enhance your sleep quality.

Limit Screen Time Before Bed: The blue light emitted by electronic devices like smartphones, tablets, and computers can interfere with your sleep. Try to avoid screens at least an hour before bedtime. If you must use devices, consider using blue light filters or night mode settings to reduce their impact on your sleep.

Avoid Caffeine and Alcohol Close to Bedtime: Caffeine and alcohol can disrupt your sleep, especially if consumed close to bedtime. Avoid caffeine after midday and limit your alcohol intake. Alcohol may help you fall asleep initially but can disrupt your sleep later in the night.

Establish a Relaxing Pre-Sleep Routine: Develop a calming pre-sleep routine to signal to your body that it's time to wind down. This could include light stretching, reading, journaling, or listening to soothing music. Avoid stressful activities and try to resolve any arguments or challenging tasks before bedtime.

By prioritising sleep and following these tips, you can improve your overall health and increase your chances of success on the keto diet. Remember, everyone's sleep needs are unique, so experiment to find the sleep strategies that work best for you.

Avoid alcohol

Avoiding Alcohol to Restart Weight Loss on Keto

If you've hit a plateau in your weight loss journey while on the keto diet, it may be time to re-evaluate your relationship with alcohol. While it is generally agreed that small quantities of alcohol can fit into a keto diet, it may be doing more harm than good when it comes to your health and weight loss goals. Here's why you should consider avoiding alcohol to get back on track:

Alcohol Metabolism and Ketosis

The main reason why alcohol can hinder your keto progress is that its metabolism takes priority over ketone production in the liver. This means that when you drink alcohol, your body temporarily halts the fat-burning process to focus on clearing the toxic substance from your system. As a result, you are not burning fat while drinking alcohol, and the excess calories are more likely to be stored as fat.

Calories and Macronutrients

Alcohol is packed with empty calories. With 7.1 calories per gram, it offers no nutritional value. These calories can quickly add up, especially when mixed with sugary ingredients, contributing to weight gain over time. Additionally, alcohol is considered the fourth macronutrient, alongside fat, carbs, and protein. This means that regular consumption can impact your macronutrient balance and overall calorie intake, potentially leading to nutritional deficiencies.

Cravings and Inhibitions

Alcohol has the effect of lowering your inhibitions, making you more likely to give in to cravings for high-carb and processed foods. It can also increase your appetite, leading to overeating and further disrupting your keto diet. The combination of alcohol and high-calorie foods can be a recipe for disaster when trying to lose weight.

Health Risks

Excessive alcohol intake is linked to various long-term health risks, including reduced fat burning, increased abdominal fat, liver problems, cancer, and heart disease. Even moderate drinking can have negative consequences, such as electrolyte imbalances, dehydration, and harsher hangovers due to lower alcohol tolerance on keto. These factors can affect your overall health and make it more challenging to stick to your keto diet.

Social Pressures and Addiction

For some individuals, the social pressures surrounding alcohol can be a significant barrier to moderation. If you have a history of alcoholism or struggle with moderation, it may be best to avoid alcohol entirely. Opt for alcohol-free, keto-friendly drinks instead, and surround yourself with a supportive environment to maintain your keto lifestyle.

In conclusion, while it is possible to include small amounts of low-carb alcohol in a keto diet, it is important to exercise caution. The negative impacts of alcohol on weight loss and overall health can be significant, especially when consumed in excess. If you're looking to restart your weight loss journey on keto, avoiding alcohol may be a crucial step in the right direction.

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