Keto Weight Loss: Slow Start, Normal Or Not?

The ketogenic diet is well-known for its weight loss benefits, but it can be frustrating when progress slows down. Many factors can contribute to slow weight loss on keto, and it's important to understand these factors to get back on track. This includes understanding the interaction between ketones and body fat, balancing dietary fat intake with total calories, and addressing underlying issues such as insulin resistance. Implementing strategies like optimising dietary fat intake, intermittent fasting, and addressing lifestyle factors can help increase the effectiveness of your ketogenic journey.

You're eating too many carbs

One of the main reasons people don't lose weight on the keto diet is that they're consuming too many carbs. To reach the state of ketosis, the body's primary source of energy, carbohydrate intake must be drastically reduced. This means that only around 5% to 10% of your total calories should come from carbs, which is a stark contrast to the standard dietary recommendation of 45% to 65%.

To help reach your intake goals, consider tracking your macronutrients through an app like MyFitnessPal. This can help you learn how many servings of carbs you're allowed per day, depending on your calorie needs. It's normal to have a bit of difficulty cutting out carbs when you're first adjusting to the keto diet, but to reach and maintain ketosis, carbs must be decreased to the recommended range.

On the keto diet, several types of carbohydrates are acceptable, including nuts and dairy. These foods are typically high-fat, nutrient-dense foods that make a great addition to a keto diet. However, they also contain carbohydrates, and eating too many of these foods will keep you from achieving and maintaining ketosis.

Sugar alcohols are typically a good option for people following the keto diet as they provide sweetness without increasing net carbs in the body. However, not all sugar alcohols are alike. For example, although maltitol is technically a low glycemic index (GI) sugar, it can still affect a person's blood sugar levels. Consuming too much maltitol may prevent a person from entering ketosis.

If you're eating too many carbs, it's important to cut back and make sure you're getting most of your calories from fat. This will help you reach and maintain ketosis, and optimize the weight loss effects of the keto diet.

You're not eating nutritious foods

No matter what dietary plan you follow, the key to healthy weight loss is to consume nutritious, whole foods. Eating too many processed foods can slow down your weight loss, even if they are keto-friendly. Snack bars, keto desserts, and other packaged foods can derail your weight loss efforts due to their high-calorie content.

Similarly, eating too many convenience-type foods like hot dogs and fast food can slow down weight loss. These foods are typically high in calories but low in vitamins, minerals, and antioxidants.

To optimize your nutrient intake while losing weight on the keto diet, stick to unprocessed, whole foods. For example, full-fat dairy products, eggs, fish, meat, and healthy fats like avocado and olive oil are all great choices. Be sure to add non-starchy vegetables like greens, broccoli, peppers, and mushrooms to dishes to add nutrients and fiber.

Sample Meal Plan

• Breakfast: Scrambled eggs with spinach and avocado, cooked in olive oil
• Lunch: Chicken and vegetable salad with a vinaigrette dressing made from olive oil
• Dinner: Baked salmon with asparagus and cauliflower rice
• Snacks: Greek yogurt with berries, nuts, and seeds; celery sticks with guacamole; hard-boiled egg

Tips for Eating Nutritious Foods

• Focus on including a variety of whole foods in your diet, such as lean proteins, healthy fats, and non-starchy vegetables.
• Avoid processed and packaged foods as much as possible.
• Read labels carefully to check for added sugars and other hidden sources of carbohydrates.
• Plan your meals ahead of time to ensure you are getting a balanced mix of nutrients.
• Consider using a meal delivery service or meal prep service that specializes in keto-friendly meals.

You're consuming too many calories

When trying to lose weight on the keto diet, it's crucial to remember that you need to create a calorie deficit. This means that you need to burn more calories than you consume. Simply put, if you switch to a keto diet and don't monitor your calorie intake, you're unlikely to lose weight.

Many keto-friendly foods, such as avocados, olive oil, full-fat dairy, and nuts, are calorie-dense, so it's important not to overindulge. While ketogenic meals and snacks are often more satisfying due to the satiating effects of fat and protein, it's still possible to consume too many calories by eating large portions or snacking on high-calorie foods throughout the day.

To ensure you're not consuming too many calories, pay attention to portion sizes and be mindful of your snacking habits. You can also increase your physical activity to burn more calories and create the necessary calorie deficit for weight loss.

It's important to note that reducing your calorie intake drastically can be unhealthy, and it's not just about eating less but eating properly. Make sure you have a well-balanced meal plan that is tailored to your body type and daily activity level.

By being mindful of your calorie intake and making necessary adjustments, you can get back on track with your weight loss goals while enjoying the benefits of the keto diet.

You're stressed and not getting enough sleep

If you're stressed and not getting enough sleep, this could be negatively impacting your weight loss. Research shows that stress, especially chronic stress, and lack of sleep can negatively impact weight loss.

When your body is stressed, it produces excess amounts of a hormone called cortisol, also known as the stress hormone. Elevated levels of cortisol can encourage your body to store fat, especially in the belly area.

Additionally, those who are chronically stressed are often sleep-deprived, which has also been linked to weight gain. Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones, such as leptin and ghrelin, causing increased appetite.

To lower stress and improve sleep, try techniques like meditation or yoga, and spend less time on electronic devices. Establishing a nightly routine can also help train your body to go to sleep faster.

You're not exercising enough

Exercise is an important part of staying healthy and managing your weight. It stimulates the body's metabolism and burns calories, which can help you reach your desired weight. This is especially important when following a keto diet, as the high-fat foods you eat are calorie-dense.

If you're not losing weight on keto, consider increasing your physical activity levels. Creating a workout schedule and sticking to it is a great way to bolster a healthy exercise habit. Set a goal of three to four days a week and choose a time that fits your schedule. You can keep yourself motivated by preparing your gym bag in advance or laying out your exercise clothes before bed for early morning workouts.

Remember, exercise doesn't have to be boring or tedious. Find activities you enjoy, such as dancing, swimming, or team sports, and make them a part of your routine. Not only will you burn calories, but you'll also improve your overall health and lower your risk of chronic conditions like heart disease, diabetes, depression, and anxiety.

In addition to structured exercise, look for ways to incorporate more movement into your daily life. Take the stairs instead of the elevator, go for walks during breaks, or engage in active hobbies like gardening or hiking. Every bit of activity adds up and contributes to your overall calorie expenditure.

By increasing your physical activity and creating a calorie deficit, you'll be more likely to see progress in your weight loss journey while also gaining the numerous health benefits that come with regular exercise.

Frequently asked questions