Keto Weight Loss Plateau: Strategies To Overcome It

The ketogenic, or keto, diet is a low-carb way of eating that has been adopted by many looking to lose weight and improve their health. However, there are many reasons why some people may not see the results they desire. For example, not achieving ketosis, eating too many calories, snacking too often, and not getting enough sleep can all negatively impact weight loss. If you're not losing weight on keto, don't worry. There are many things you can do to get back on track.

Not achieving ketosis

Achieving ketosis is crucial for weight loss on the keto diet, and there are several reasons why someone may not be achieving it.

Carbohydrate intake is too high

The most important factor for entering ketosis is eating a very low-carb diet. Carbohydrates should represent only 5-10% of a person's calorie intake on the keto diet, which equates to a maximum of 20-50 grams of carbs per day for someone on a 2000-calorie diet. Even if someone feels they have drastically reduced their carb intake, they may still be consuming enough carbs for their body to produce energy from glucose, which can slow down the rate of fat burned.

Protein intake is too high

Some people mistakenly believe that a low-carb, high-protein diet is the same as a keto diet. However, the body can break down excess proteins into amino acids and convert them into types of sugar. If protein makes up more than 35% of a person's diet, they may not enter ketosis.

Acceptable carbs

On the keto diet, some types of carbohydrates are acceptable, such as nuts and dairy, but these foods still contain carbohydrates. Eating too many of these foods can prevent someone from achieving and maintaining ketosis.

Not counting calories

To lose weight, a person needs to burn more calories than they consume. Even if someone is in ketosis, they may still gain weight if they are consuming too many calories. It is important to keep track of calorie intake and stick to a balanced meal plan.

Lifestyle factors

Lifestyle factors such as stress and lack of sleep can also impact weight loss. When the body is stressed, it produces excess cortisol, often referred to as the "stress hormone." Elevated levels of cortisol can lead to increased belly fat and appetite. Managing stress through self-care techniques such as deep breathing, meditation, and exercise can help reduce cortisol output and keep the body relaxed.

Medical conditions

In some cases, an underlying medical condition or medication may be the reason for weight gain or the inability to lose weight. Conditions such as hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome, depression, and hyperinsulinemia (high insulin levels) can make weight loss difficult.

Processed keto foods

While the growth of the keto diet has led to more food choices, some of these options are not healthy and can affect weight loss. Many processed keto foods lack essential nutrients, and some contain enough carbs to derail daily macros. It is important to ensure that most macros come from whole foods, and to track macros carefully if consuming processed keto snacks.

Eating too many carbs

On the ketogenic diet, only around 5% to 10% of your total calories should come from carbs, which is in stark contrast to the standard dietary recommendation that 45% to 65% of calories come from carbs. To achieve and maintain ketosis, it is recommended to keep your carb intake between 15 and 30 grams of net carbohydrates per day, or 5% to 10% of your total calories. This may be even lower for those who live a sedentary lifestyle and are overweight.

It is normal to have some difficulty cutting out carbs when first adjusting to the ketogenic diet. However, to reach and maintain ketosis, carbs must be decreased to the recommended range. To help reach your intake goals, consider tracking your macronutrients through an app or by keeping a food journal. This can help you learn how many servings of carbs you're allowed per day depending on your calorie needs.

It's important to note that not all carbs are created equal. Some carbohydrate-containing foods, such as nuts and dairy, are typically high-fat, nutrient-dense foods that are suitable for a keto diet in moderation. However, eating too many of these foods can prevent you from achieving and maintaining ketosis. Additionally, some sugar alcohols, such as maltitol, can affect your blood sugar levels and prevent you from entering ketosis.

To ensure you're getting enough nutrients and staying within your carb limit, focus on eating whole, unprocessed foods such as non-starchy vegetables, full-fat dairy products, eggs, fish, pastured meats, poultry, and healthy fats like avocado and olive oil.

Eating too much protein

When you eat too much protein, your body can be kicked out of ketosis. This is because the body can break down excess proteins into amino acids and convert them into sugar (glucose). The body can then use this glucose for fuel instead of burning fat. This process is called gluconeogenesis. As a result, you get stuck in sugar-burning mode and can't shift into ketosis.

To avoid this, it is recommended to eat between 0.6 and 1.2 grams of protein per pound of lean body mass, depending on your activity levels. For those who are sedentary, 0.6-0.8 grams per pound is sufficient. For those who are regularly active, this can be increased to 0.8-1.0 grams per pound. If you lift weights, you should aim for 1.0-1.2 grams per pound.

You can also test your ketone levels using at-home strips or a blood ketone meter to see if your protein intake is affecting your ketosis. If your breath starts to smell like ammonia, this may be a sign that your protein intake is too high and is pulling you out of ketosis. Additionally, flu-like symptoms such as low energy, irritability, headaches, muscle cramps, and digestive troubles can indicate that your body is stuck in a metabolic limbo between burning sugar and burning fat.

Eating too many acceptable carbs

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. Eating too many of these foods will keep a person from achieving and maintaining ketosis.

Sugar alcohols are typically a good option for people following the keto diet. 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.

To avoid eating too many acceptable carbs, it is important to track your macronutrients through an app like MyFitnessPal. This can help you learn how many servings of carbs you're allowed per day based on your calorie needs. Additionally, consider sticking to unprocessed whole foods as much as possible.

Examples of acceptable carbs on the keto diet:

• Nuts: Just 1/4 cup of almonds has 3 grams of net carbs.
• Dairy: Some dairy products, such as milk and yogurt, contain carbohydrates.
• Sugar alcohols: These are typically low-carb sweeteners, but some may affect blood sugar levels.
• Vegetables: While vegetables are a great source of carbs on the keto diet, even these should be consumed in moderation.

Not counting calories

Even if you are in a state of ketosis, not counting calories can prevent weight loss. To lose weight, you need to burn more calories than you consume. Therefore, it is important to keep track of how many calories you are consuming. Overconsumption of food and exceeding your recommended macros can lead to weight gain rather than fat loss.

However, counting calories can be triggering for some people. If you are hesitant to count calories because you are worried about becoming obsessive, there are alternatives. One option is to weigh and measure your food for the first two weeks of your diet. This will help you understand portion sizes and the number of calories in different foods. After that, you can switch to an intuitive approach, using your knowledge to make better choices without counting.

Another option is to only count your net carb intake throughout the day and keep your portions reasonable. This approach may not work for everyone, but it has been successful for some. It is important to note that this method may be more challenging if you have a condition such as PCOS, as you will need to stay on top of your calories and recalculate them as you lose weight.

If you are worried about becoming obsessive when counting calories, you could also try meal prepping. By preparing meals in advance, you can calculate the macros for each meal and then simply rotate them throughout the week. This way, you only need to do the calculations once, and you can be sure that you are staying within your calorie limit without having to track every day.

In addition, you can focus on eating whole, nutritious, low-carb foods. These include full-fat dairy products, eggs, fish, meat, healthy fats like avocado and olive oil, and non-starchy vegetables. By sticking to these types of foods, you can optimize your nutrient intake and create a calorie deficit without having to count every calorie.

Finally, you can try intermittent fasting. This involves eating within a specific window of time and fasting outside of that schedule. For example, you might fast for 16 hours and have an eight-hour eating window, or you could choose a smaller eating window of four or six hours.

While it is possible to lose weight on the keto diet without counting calories, it may become necessary at some point. If you find that you are not losing weight, you may need to start tracking your calories and macros more closely to create a calorie deficit and achieve your weight loss goals.

Frequently asked questions